Nutrient-dense High-Calorie Foods for Healthy Weight Gain

Weight management becomes core when leading a healthy and happy life. It is as challenging to gain weight as it is to lose. We might feel that what is so tricky about gaining weight for those who are underweight and look skinny. But it is tough, though.

However, it becomes essential to gain a healthy weight instead of simply stuffing with junk and fried items. Eating unhealthy might simply invite a host of diseases.

Whether it’s a sports person wanting to increase muscle mass, somebody recovering from a long illness, or someone with a high metabolism who’s naturally thin, it can be just as difficult for some to gain weight as it is for others to lose it.

The RDA for protein is 46g/d for women and 54g/d for men. A high-calorie and high-protein diet is recommended for weight gain. High-protein foods give a feeling of satiety, delay gastric emptying, and help maintain a lean body or muscle mass. Ideally, the daily protein requirement should be 0.8-1g per kg body weight.

 Consuming the right quantity and quality of protein is important for weight gain. Good biological value protein must be included in your daily balanced diet, which helps maintain your lean muscle mass and increase your muscle weight and overall weight. Adding more calories (energy) than your body needs daily is the only way to gain weight.   

Rather than manufactured junk food with empty calories, this piece will focus on foods high in calories. It seeks to offer a thorough guide to assist you in choosing meals wisely and guarantee you get the most out of your diet.

Let’s examine many foods high in calories that cause weight gain.

Foods for Weight Gain and Their Benefits

Anything from rice to dark chocolate might be considered a high-calorie food that causes weight gain. These meals may assist you in healthfully reaching your weight gain objective. These meals may also provide the proper quantity of proteins and healthy fats.

#1 Eggs 

Sunday ho ya Monday roz khao ande, but should we? The news about eggs and weight gain is all the rage in the fitness and wellness community. Undoubtedly, eggs are among the most delectable ways to provide your body with the nourishment and health it needs without compromising flavor—a fact that goes hand in hand with weight gain.

A big egg has 80 calories, and is nutrient-dense^[1]. Three to four eggs could make up a regular egg supper. A hearty helping of veggies, a source of fibre, and some fat, such as sliced avocado, may provide a complete dinner of 500  calories.

Egg yolks are also incredibly nutrient-dense. Good lipids, vital for heart health, are abundant in the yolk of an egg^[2].

#2 Milk and Milk Products

Milk is a fantastic source of calories, protein, and other healthy nutrients supporting healthy weight gain and muscle growth. Whole milk is abundant in calories, protein, calcium, and essential vitamins^[3].

Since it has more fat and calories than skim or low-fat milk, whole milk is an excellent option for weight gain. A glass of cow’s milk has 118 mg of calcium, 3.26 grams of protein, and 305 calories^[4].

Milk, a rich source of calcium, may be essential for healthy bones and teeth. Its high vitamin D content may aid in calcium absorption and bone health maintenance. To boost the flavour, try adding it to hot cereals, eggs, soups, and smoothies.

Further, milk products with high fat and high nutritional density, such as cheese, yoghurt, cream, and butter, are excellent for gaining weight. Because full-fat cheese is high in protein and calories, it’s a fantastic supplement to meals or snacks. 

Greek yogurt—especially the full-fat kinds—offers concentrated healthy fats and protein ideal for building muscle. Butter is simple to add to cooking and baking for more flavour and calories, while cream is excellent added to soups, sauces, and desserts to increase calorie intake. 

These items offer a tasty and adaptable approach to adding extra nutrition to your diet to gain weight.

However, those allergic to or have a lactose sensitivity should avoid it.

Pro tip: Milk, banana, and dates make a perfect healthy weight-gain combo. Blend them to make a filling smoothie.

#3 Nut Butter

Look for any opportunity to include peanut butter in your diet to gain weight. You may eat peanut butter to gain weight by adding a single serving (45g) to each meal, equivalent to an extra 269 calories each day ^[5]. At the same time, almond butter has 98.2kcal in 1 tbsp(250g), and cashew butter has 97.4kcal^{[6] [7]}.   

It contains vital elements, including protein, fibre, good fats, vitamins, minerals, and phytochemicals, and may help you gain weight. Nut butter has different nutrients depending on the variety of nut; however, nuts are an excellent source of beneficial fats.

You may also include it in many different recipes. Spread it over sandwiches, stir it into hot cereals, fruits, and vegetables, or just nibble on a teaspoon as a snack between meals.

#4 Quinoa

Quinoa is a nutritious pseudo-grain rich in fibre, protein, and other elements your body needs. A cup (100 grams) of cooked quinoa has around 1374 calories, 13.11 grams of protein, and 14.66 grams of fibre, making it a high-calorie food^[8].

One of the few plant-based sources of protein that contains all nine of the necessary amino acids is quinoa. These amino acids are things your body needs to get from food since it can’t make them on its own.

Additionally, quinoa is an excellent magnesium, phosphorus, copper, manganese, and folate source. It makes a filling side dish and is a simple method to sneak extra calories into soups, stews, and salads.

#5 Olive Oil

Olive oil is famous for its ability to promote health. It is rich in beneficial monounsaturated fats, which may help manage blood triglycerides, raise “good” HDL cholesterol levels, and may assist individuals with type 2 diabetes^[9].

This miracle oil also contains abundant antioxidants, advantageous substances that shield cells from oxidative damage and lower the chance of developing chronic illnesses.

Adding extra calories to a meal may also be an excellent method, as one tablespoon has 500 calories and 13.5 grams of fat^[10]. For an extra flavourful and calorie-dense boost to your meals, drizzle it over cooked vegetables, blend it into a salad dressing, or add it to marinades.

#6 Dry Fruits and Seeds

A fantastic source of extra calories, vitamins, minerals, and antioxidants is dried fruit. Depending on the fruit, the precise nutritional value can change. For example, Pistachio nuts contain 2257 calories per 100 grams, whereas walnuts have 2809 calories^[11].

Research indicates that dried fruit might provide three to five times more concentrated micronutrients than fresh fruit and is also high in fibre and antioxidants ^[12].

Dried fruit has a lot of natural sugars; therefore, eating it alongside a healthy source of protein is recommended to reduce any possible impacts on your blood sugar.

Combine your preferred dried fruit with muesli or coconut yoghurt for a high-calorie breakfast. You can also try it as a delicious trail mix with nuts and seeds and include it in protein shakes.

Further, nutrient-dense seeds such as pumpkin, sunflower, watermelon, and flaxseeds are excellent for weight growth. They provide protein, healthy fats, and vital vitamins and minerals. Rich in magnesium, zinc, and good fats, seeds may promote the development of muscles and the synthesis of energy. 

They are a great way to add extra calories to smoothies, cereals, or baked goods.

#7 Legumes

Legumes include beans, lentils, and chickpeas; they are high in calories, fibre, and protein. For instance, one cooked cup (100 grams) of black beans has 132 calories and 8.7 grams of protein and fibre each ^[13].

Essential vitamins and minerals, including folate, magnesium, iron, zinc, and potassium, are abundant in legumes ^[14]. Try to include beans in salads, soups, stews, dips, spreads, vegan burgers, and sandwiches.

#8 Sweet Potatoes

A popular starchy vegetable, sweet potatoes are prized for their brilliant shades, mouthwatering flavour, and exceptional nutritional profile. They contain many essential vitamins, minerals, antioxidants, calories, and fibre.

A 100 grams sweet potato has 3.99 grams of fibre and 456 calories^[15]. You may get vitamin A and plenty of vitamin C and B6, manganese, and potassium from this humble vegetable. Try this orange root vegetable grilled, boiled, or baked.

#9 Coconut Oil

Because it’s high in calories, coconut oil may also contribute to weight gain. A one-tablespoon (11.6 g) portion has 11.5 grams of fat and 104 calories^[16].

Although 104 calories may not seem like much, most of us could gain good weight in a year by adding 104 calories to our regular meals thrice a time.

Due to its ease of use, coconut oil may be used instead of most other fats and oils. You can add it to sauces and dressings or blend it into smoothies.

 #10 Ghee

Ghee is a concentrated source of energy due to its high-calorie content. Healthy saturated fats, like those found in ghee, provide calories to the diet and are necessary for many body processes.

Ghee also contains fat-soluble vitamins, such as A, E, and D, which benefit general health and weight growth. Because of its high smoke point, ghee is suitable for cooking. Because of its stability, it maintains its nutritional value and can be a reliable component of a high-calorie diet. 

Ghee intake may increase appetite, making people eat more and consume more calories. A one-tablespoon (14 g) portion has 13.9 grams of fat (lipid) and 123 calories^[17].

#11 Chicken and Salmon Fish

For those looking to put on weight or grow muscle, chicken, particularly the fattier parts like the thigh, drumstick, and wings, may be an excellent source of protein. Lean meat like chicken has all the critical amino acids the body needs for muscle upkeep, development, and repair.

Additionally, salmon and other oily fish are excellent sources of essential lipids, such as omega-3 fatty acids, as well as protein.

A single 85 g portion of wild Atlantic salmon has around 155 calories, 7 g of fat, and 22 g of high-quality protein, which might aid in weight growth or muscle building^[18].

At a Glance Calorie Content

There are several reasons why someone may wish to put on weight, including having a quick metabolism or being genetically underweight. Additionally, being underweight may be a sign of inadequate diet or underlying medical issues.

Furthermore, many people who are not clinically underweight could still have other reasons for gaining weight and building muscle.

It’s crucial to gain weight safely, though. This might involve leading a generally healthy lifestyle, which includes getting adequate sleep, minimizing stress, and consuming more meals high in nutrients at regular intervals.

Regardless of your reason for trying to gain weight, eating more calories than your body requires—a calorie surplus—is the most crucial thing you can do.

While counting calories forever is unnecessary, it might be beneficial to do so in the initial days or weeks to understand how many calories you’re consuming. This quick reference list of meals may make you gain weight.

Lifestyle Changes For Weight Gain

• Exercise: Using weights may help you gain muscular mass rather than harmful fat. You may gain weight, tone your physique, and enhance your health by increasing your muscle mass. Try to keep your aerobic workouts to no more than 10 to 15 minutes three times a week since this will lead to more weight reduction. You might also choose to speak with a health professional to find out what activities are best for you and what your circumstances are.
• Enough Sleep: Getting enough sleep is essential for your physical and emotional well-being. Supporting the body’s general metabolic process can help with digestion and lessen anxiety and tension.
• Stress Management: Stress may cause appetite reduction and weight loss in certain persons. Try to control your stress by practicing yoga, meditation, or breathing techniques. If necessary, you may also speak with a mental health expert.
• Avoid Smoking: Smoking affects not just several bodily functions but also appetite, which may lead to weight loss.

Sample of Food Menu for Weight Gain

The Last Say

It takes time to gain weight healthily, and you shouldn’t rely on junk food binges or shortcuts. Depending on your metabolism and other circumstances, building fat, muscle mass, and bone density may take several months to a year or more.

A good place to start is eating three healthy meals and at least two snacks a day, along with increasing your plate size and calorie intake. So go ahead and enjoy the most delicious route to a happier and healthier you.

Consuming a nutritious, well-balanced diet may make you feel better and is essential for overall health. A varied diet in the appropriate proportions and balances is vital for weight gain.

However, remember to speak with a registered dietician or nutritionist before making any significant dietary or exercise changes, particularly if you have any dietary restrictions or underlying medical conditions.

Contact our certified nutritionist for a 45-minute consultation to plan the best meals so that you healthily gain weight.

Frequently Asked Questions