Weight Gain Diet

Gaining weight or adding muscle is not as easy a task as it sounds. It can be just as difficult as losing weight for others. However, a weight gain diet plan that includes high calories and good quality protein may help you gain weight.

Actually, to gain weight, it is not necessary that you eat full more and more, but you can easily increase weight by consuming certain types of food items in the way of gaining weight.

A proper diet plan or weight gain foods to gain weight will provide you with essential nutrients while helping you to increase the amount of fat in the muscles.

The primary objective of any diet plan for weight gain is to provide you with more calories than you burn. So choose your diet plan with all the macronutrients in mind, including carbohydrates, proteins, healthy fats, and calories.

Here are the best foods to gain weight in a healthy way.

Weight Gain Diet Food

It is not that if you eat more than you need, you will gain weight, it is not a good solution.

To gain weight naturally, you have to use more and more proteins, good fats, carbohydrates, and more calories.

People are consuming many types of supplements and unhealthy food to gain weight, which can harm you. So you should eat healthy food and think twice before eating unhealthy food.

Here are some good options for healthy foods that you can include in your daily diet.


Milk helps in gaining weight and develops muscles. It contains proteins, carbs, and fats which is a good source of calcium. The protein present in milk provides casein and the proteins that increase weight and also develop muscles.


Nuts contain omega oils which are essential fats. It also contains high-calorie fats which help in increasing your weight. A handful of nuts contains 7 grams of protein and 18 grams of healthy fats and the right amount of calories.

Potato and Starch

Potatoes and other starchy foods are a very easy and effective way to add in extra calories. They work to increase glycogen in the body and increase muscle mass rapidly. In the form of starch, you can include many things in the diet, such as

-Potatoes and Sweet Potatoes
-winter root vegetables
-beans and legumes

Many of these carb sources also provide important nutrients and fiber, as well as resistant starch, which can help nourish your gut bacteria. Quinoa is actually a seed that is prepared and eaten like a grain. It can be cooked and eaten, added to soups, or made into flour and used in bread, drinks, or oatmeal.

High Protein

Your muscles are made of protein. To gain weight and build lean muscle, you must include a protein source at every meal. Homemade protein can be a highly nutritious and quick way. Aim for 1.5-2 grams of protein for every kilogram of body weight.

Homemade protein shakes are loaded with many nutrients that can help you gain weight fast.

Making your own protein shake is a good idea because outdoor protein shakes contain a lot of sugar and fewer nutrients.


Bodyweight largely depends on calories. While fewer calories are needed to lose weight, more calories are needed to gain weight. If a person is troubled by low weight, then regularly 2000-2200 calories can be taken.

  • Include broccoli, cabbage, carrots, spinach, pumpkin and eggplant in your diet.
  • Adding red meat to the diet can also be beneficial.
  • Consuming dairy products daily can also provide an adequate amount of calories.
  • Eat a salad, put some olive oil on it.


Healthy and economical food for weight gain and muscle building. It provides healthy fats, proteins, and other nutrients. Eggs are rich sources of selenium, vitamins D, B2, B6, B12, and minerals like zinc, iron, and copper.

Peanut butter

Peanut butter is a rich source of protein, plump, and suitable for those who want to gain weight. The RSI Unsaturated Fat Peanut Butter is good for your heart. Just sprinkle peanut butter on a few slices of multigrain bread and your delicious breakfast is ready!


If you want to gain weight, then nothing can be a better option than a banana. They are not only nutritious but they also contain a good amount of carbs and calories. A medium-sized banana contains 105 calories, 1 gram of protein, 0.4 grams of fat, 27 grams of carbs, 3 grams of fiber, and 26 percent of vitamin B6. Taking it with oatmeal, smoothie or yogurt can help you put on weight.

Dried Fruits

Dried fruits are very effective for weight gain, they are rich in nutrients like micronutrients, anti-oxidants, protein, calories.

All types of dry fruits contain natural sugar which makes them great for weight gain.

It also contains polyunsaturated fat which adds to the healthy calorie intake in your diet.

These are great snacks that can be included in any type of meal like salad, protein shake, yogurt.

A handful of almonds contains 170 calories, 15 grams of turmeric fat, 6 grams of protein, and 4 grams of fiber.

Dried fruits are proven to help in weight gain

Pumpkin Seeds
Sunflower seeds

You can also eat it raw and cooked, add its powder or small pieces to your daily diet.

Dark chocolate

Good quality dark chocolate is rich in antioxidants as well as high in fat and high in calories.

They are rich in micronutrients or micronutrients, healthy substances, fiber, magnesium and antioxidants.

100 grams of dark chocolate, which contains 60–70% cacao products, can contain up to 600 calories and balance the body’s stress hormones and blood sugar levels.


Rice is a good source of carbohydrates which helps you to gain weight. It is cheap and easily available.

One cup of rice contains about 200 calories, 44 grams of carbohydrates and very little fat, which together gives you calories and carbohydrates.


In the time of grandmother, people used to make their bodies strong and healthy by eating ghee. If you want to gain weight, then this is the oldest method you can adopt. You can eat ghee in the food. Calorie and fat are found in plenty in it, which helps in increasing weight.

Healthy fats

Weight gain requires a limited amount of healthy fats that do not harm the body in the long run. Hormones such as testosterone can also help with muscle development and increase the metabolic rate.

You can consume polyunsaturated and monounsaturated fats as healthy fats. For this, include foods like avocado, nuts, green leafy vegetables, nuts, seeds, avocado oil, and olive oil in your diet. Consuming a handful of pumpkin or flaxseeds is a good way to provide your body with healthy fats.


Gaining weight can be as challenging as losing weight. While the main focus is to increase energy and protein intake, it is also important to maintain a balanced diet without eating too many foods that contain high amounts of calories.

The secret behind weight gain is that you are consuming more calories from your diet than you expend.

Do not forget to do yoga for weight gain or weight lifting exercises at all.


Mar 20, 2023
5 Effective Detox Drinks For Weight Loss

Detox drinks play an important role in fast weight loss, it is delicious and also help in flushing out toxins[...]

Mar 18, 2023
7 evidence-based dark chocolate benefits

Whether children or old, everybody like it. But what? That is dark chocolate! On hearing this word, a smile spreads[...]

Mar 10, 2023
List of High Starch Foods – Why Do You Need Starchy Foods?

Along with fiber and sugar, starch is the most commonly consumed type of carbohydrate. Starches are an important part of[...]



The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional