Effective Weight Gain Foods

10 Highly Effective Weight Gain Foods 

Do you need help getting an accurate weight according to your height, weight, and age? Indeed, for some people, weight gain is as challenging as weight loss. Underweight people, bodybuilders, and athletes frequently seek a healthy weight-gain diet. You can find some nutrient-dense weight-gain foods that include healthy fats. Several of these meals are high in protein and support muscular growth. This blog is ideal for you if you are looking for ways to gain weight and the best tips and solutions.

What is the normal weight range?

Your normal weight range is defined by your body mass index, which is calculated by dividing your body weight by your height. You are underweight, though, if your BMI is 18.5 or below. If it is between 18.5 and 24.9, you are healthy, per scientific theory.  

Generally speaking, you should aim to consume 300–500 calories more than you need. Instead of increasing the amount of unwanted food, consume extra meals each day. When you make up your mind to gain weight, it is also practically necessary to grow fat and protein in your diet.

10 Nutrient-Rich Foods That Can Help You Gain Weight

Here are the 10 best nutrient-rich foods to help you gain weight or body mass healthily. Read below the weight gain foods lists and if possible, stick to your diet plan for weight gain in 7 days. 

  1. Homemade protein smoothies 

Starting your day with homemade protein smoothies for breakfast is a fruitful and effective method of weight gain. It is best to make homemade smoothies because store-bought ones sometimes contain too much sugar and are deficient in nutrients. Furthermore, you have total control over flavour and nutritional value. For example, you can prepare weight gain drinks such as a chocolate banana nut shake, a vanilla berry shake, a caramel apple shake, and a super green shake. 

  1. Bananas 

Bananas are among the best foods since they are high-calorie foods for weight gain and are rich in carbohydrates and minerals. You might consume 4-5 ripe bananas daily to gain weight fast and healthily. To provide energy, this fruit has a delicious taste. It also helps with digestion and speeds up the body’s metabolism. 

  1. Rice 

Rice is a filling and healthy way to gain weight food. It is nutrient- and carb-rich, which may aid in gaining weight. A bowl of rice contains a sufficient number of nutritious calories; more importantly, rice can fill your stomach for hours. Rice is a ubiquitous food in nearly every home and a staple for millions of Indians.

  1. Potatoes and Starch 

Potatoes and maise are well-known, tasty options for rapid weight gain. It is a reasonable choice that gives your body more calories. This meal offers calories and carbohydrates that raise muscle glycogen levels. These starchy foods are rich in sugar, which provides minerals and fibre, and resistant starch, which may help support gut bacteria.

  1. Peanut Butter 

People worldwide rely on peanut butter for weight gain since it has nutritious calories. Peanut butter is a popular snack among athletes, gym goers, and bodybuilders because it is a healthy and nutritious option. The best part is that it comes in various flavours and textures and is high in protein and fibre.

  1. Avocados 

Avocados are a fruit that is high in calories and lipids. It includes healthy fats, which might help you gain weight. Up to 300 calories may be found in one big avocado, which is a good source of calories.

  1. Dried Fruits 

Dried fruit consumption may help with weight gain. This superfood is packed with antioxidants, proteins, calories, and minerals. All varieties of dried fruit have a high sugar content, making them excellent for weight gain. They can be eaten raw, roasted, or added to yoghurt or smoothies. Almonds, walnuts, or cashews are the best-dried fruits for weight gain.

  1. Whole Eggs 

Whole eggs are a delicious, nourishing, and healthy way to gain weight quickly. It is a nutrient-dense food that may be cooked in various ways. It also has significant levels of vitamins and protein. Whole eggs are the best weight-gain foods, and they are readily available at each shop nearby and you can eat them at any time. 

  1. Healthy Fats and Oils 

Healthy oils are so calorie-dense and lack the drawbacks of other harmful oils. These oils can be used in cooking, as a spice base, and as a salad dressing. Three healthy oils that can improve your calorie consumption include avocado oil, extra virgin olive oil, and coconut oil. You may also add one of these oils and a little butter to your daily coffee to get healthy oils in your diet. It’s trendy, delicious, and nutritious.

  1. Chicken Breast 

The protein in chicken is also helpful for gaining weight, and chicken breast foods are rich in calories. It is among the highest protein foods for weight gain. Additionally, it contains a lot of nutrients. There are 150 calories and 4 grams of fat in a chicken breast. Creatively using chicken breast can result in a delicious meal.

Recommended Diet plan for weight gain

One of the best lies and misconceptions is that you may gain weight overnight. You can gain weight by engaging in various weight-gain workouts, strength training, and a healthy diet. Diet and food play a significant part in this. Your food plan for weight gain might continue to include the following:

  • Breakfast

Include foods like toast with avocado and poached eggs, whole-grain bread with peanut butter and honey, a milkshake, and a medium piece of seasonal fruit. Avoid caffeinated beverages such as strong tea or coffee.

  • Lunch

The salad can be filled with leafy green vegetables, feta cheese, olive oil, tomatoes, and avocados, chicken pasta made with feta cheese, olive oil, tomatoes, and avocados, eggs, cheese, and salad wraps, lentils, vegetables, and barley soup, chicken and noodles stir fry, a bowl of rice with fish and veggies; chicken rice with corn; chapati; chicken curry; and yoghurt.

  • Dinner 

Adding rice, chapati, or vegetables to the dish is your choice. You may also add chicken soup to the corn. Dried fruits also help to gain weight. A handful of almonds, cashews, or walnuts can be a healthy snack. A healthy snack would be whole-grain crackers with hummus dip.


You can gain weight by eating certain foods and taking supplements. The key is to choose high-calorie foods that will give you energy and build muscle mass instead of gorging yourself on sweets or fats. To gain weight healthily, you should exercise regularly and eat a calorie-rich diet. Be sure to stay hydrated and stick to a healthy, nutritious diet. It takes patience to gain weight, but the results will be worth it. 

Frequently Asked Questions

Here are some answers to your queries, which might come to your mind before consuming healthy weight increase food. 

1. Which fruit is best for gaining weight quickly?

To gain weight, you must add healthy fruits to your diet plan—Chiku, bananas for weight gain, and so on to gain weight quickly. 

2. Can bananas and milk be part of a diet plan to gain weight?

Yes, you can eat both foods, but only in moderation and with your dietitian’s advice, as doing so can hasten your weight gain. 

3. What foods should not be included in a weight-gain diet plan?

Consume no fattening carbohydrates, sugary drinks, or fried foods when you want a weight gain diet.

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