Foods to Assist You Gain Weight

With everyone around us being obsessed with weight loss, those looking around how to gain weight in a safe and healthy way are left behind. 

For some gaining weight can be challenging but it is totally possible if you commit to a plan and stick with it.

The following nutrient-rich foods can help a person to gain weight safely and effectively.


Milk offers a mix of fat, carbohydrates, and proteins. It is also an excellent source of vitamins and minerals, including calcium. The protein content of milk makes it a good choice for people trying to build muscle. A study reported that after a resistance training workout, drinking skim milk helped to build muscle more effectively than a soy-based product. 

For anyone looking to gain weight, milk can be added to the diet throughout the day.

  • Go for full-fat milk rather than skim.
  • Put peanut butter or protein powder in your smoothies and shakes.
  • Plant-based milks like coconut milk and peanut milk are fattening and delicious.
  • Try traditional nutritious drinks from around the world. Kefir, horchata, chia fresca, lassi, misugaru, and telba are all high in calories and proteins.

Protein Shakes

Protein shakes can help one gain weight easily and efficiently. A shake is most effective at helping to build muscle if taken shortly after a workout. However, Avoid premade shakes as they often contain extra sugar and other additives that should be avoided. Check labels carefully. 


A cup of rice contains about 200 calories, and it is also a good source of carbohydrates, which contribute to weight gain. Many people find it easy to incorporate rice into meals containing proteins and vegetables.

Nuts and nut butter

Consuming nuts regularly can help a person to gain weight safely. Nuts are a great snack and can be added to many meals, including salads. Raw or dry roasted nuts have the most health benefits. Nut butters made without added sugar or hydrogenated oils can also help. The only ingredient in these butters should be the nuts themselves.

Whole-grain breads

Wholegrain breads contain complex carbohydrates and seeds, which can promote weight gain.

These breads contain complex carbohydrates, which can promote weight gain. Some also contain seeds, which provide added benefits.


Six ounces of salmon will contain about 240 calories, and salmon is also rich in healthy fats, making it a good choice for those looking to gain weight. It also contains many nutrients, including omega-3 and protein.

Dried fruits

Dried fruits are rich in nutrients and calories, with one-quarter cup of dried cranberries containing around 130 calories. Many people prefer dried pineapple, cherries, or apples. Dried fruit is widely available online, or a person can dry fresh fruit at home.

Vegetables & Fruits

Instead of filling up on celery and other watery vegetables, eat vegetables with some calories. Avocados have healthy fat and are a versatile ingredient. Starchy vegetables like potatoes, sweet potatoes, squash, and corn can help you gain weight as well. 

Fruits like bananas, blueberries, grapes, and mangoes can give you calories and fiber.

Pick Some Dessert. 

While you shouldn’t rely on sugary food, the occasional sweet snack is fine. Don’t worry about occasionally indulging in cake or ice cream. If you crave dessert every night, try for small portions and healthier options: dark chocolate, whole fat yogurt with fruit and granola, trail mix, granola bars, or whole grain pastries.

Last but of utmost important is exercise, especially strength training, to help you gain weight by building up your muscles. Exercise may also stimulate your appetite.


The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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