18 Foods You Should Eat If You’re Trying to Gain Weight

18 Foods You Should Eat If You’re Trying to Gain Weight

Are you struggling to put on weight? Do you feel like you’re eating all the right things, but you just can’t seem to pack on the pounds? If so, you may need to start incorporating some calorie-dense foods into your diet. In this blog post, we will discuss 18 foods that are perfect for people who are trying to gain weight. You must try these 18 foods to gain weight.

18 Foods To Gain Weight

With calorie-dense foods, you can easily gain weight. Here are the top 18 foods to gain weight, with these foods not only will you gain weight, but also it will help you become healthier.

Nut Butters

Nuts and Nut ButtersNut butter is packed with healthy fats, proteins, and carbohydrates that aid in weight gain. Almonds, pecans, walnuts, cashews nut butter are great choices for adding calorie-dense snacks to your diet. Additionally, nut butter is a great source of healthy fats and protein to incorporate into smoothies or other recipes for a nutritional boost.

Whole Grains

A diet high in whole grains is essential for gaining a healthy weight. Oats, barley, brown rice, quinoa, and buckwheat are great sources of fiber and other important nutrients that will help you gain muscle mass instead of fat. Besides, these whole grains can be used to make a variety of dishes like porridge, muesli, and risotto.

Red Meats

Eating lean cuts of red meat such as steak and ground beef can help you get the protein and iron your body needs to build muscle. Plus, red meat is high in calories, making it an ideal food for those trying to gain weight. What’s more, red meats can be cooked in a variety of ways such as grilling, roasting, and sautéing.


This starchy vegetable is a great choice for gaining healthy weight because of its carbohydrate content. Baked potatoes are delicious when topped with cheese or sour cream, providing you with extra calories without compromising taste. Furthermore, you can also make mashed potatoes, sweet potato fries, and baked sweet potatoes for a delicious and nutritious meal.

Whole Dairy Products

Whole Dairy Products

Milk, cheese, yogurt, and other whole dairy products like ice cream are all good sources of protein that will help you put on lean pounds quickly. Eating higher-fat versions of these products may also boost calorie intake significantly. In addition to this, whole dairy products are also high in calcium, Vitamin D, and other essential nutrients that will help you gain weight in a healthy manner.


Fruits like bananas, dates, and mangoes are packed with vitamins and minerals that can help fuel your workouts. Eating a mix of both dried and fresh fruits is an easy way to add extra calories to your diet without compromising nutrition. Besides, fruits can be used to make smoothies, parfaits, and other recipes that are delicious and nutritious.

Protein Shakes

Protein shakes are perfect for gaining weight quickly as they contain high amounts of protein, carbohydrates, and other essential nutrients. Look for protein powders that have added sugar or fat to increase calorie intake even more. Moreover, protein shakes can also be used to make delicious healthy desserts or snacks like protein bars and energy balls.


Eggs are nutrient-dense foods containing about 6–8 grams of protein each. They’re also a great source of healthy fats, making them an excellent choice if you’re trying to gain weight. In addition to this, eggs can be cooked in a variety of ways boiled, scrambled, and poached.


Beans, lentils, chickpeas, and other legumes are high in fiber and protein which makes them an ideal food for gaining weight without feeling overly full or bloated. Eating a mix of cooked and canned legumes will add extra calories while supplying your body with essential vitamins and minerals. Furthermore, legumes can be used to make delicious dishes such as stews, soups, and curries.

Oily Fish

Oily Fish

Salmon, trout, mackerel, sardines, and other oily fish are packed with healthy fats that can help you gain weight quickly. Adding these to your diet on a regular basis can provide your body with the omega-3 fatty acids it needs for optimal health as well as help you take in more calories overall. What’s more, these fish can be cooked in a variety of ways such as baking, grilling, and sautéing.


Avocados are one of the most calorie-dense fruits out there and provide your body with healthy monounsaturated fats. Eating a few avocados per week can help you gain weight while supplying your body with essential nutrients. Besides, you can use avocados to make a variety of dishes such as guacamole, smoothies, and salads.

Dark Chocolate

Dark Chocolate

It’s hard to resist the temptation of dark chocolate, especially when it can help you reach your weight gain goals! Dark chocolate is packed with calories and antioxidants that make it an ideal snack for those trying to put on more pounds. Moreover, you can use dark chocolate to make delicious treats like brownies, cookies, and truffles.

Dried Fruits

Dried fruits like raisins, prunes, figs and dates are extremely calorie-dense snacks perfect for weight gain. They also contain vitamins, minerals, and fiber which can aid in healthy digestion and overall wellness. Besides, dried fruits can be used to make energy bars, oatmeal cookies, and other tasty snacks.

Energy Bars

Energy bars are convenient on-the-go snacks that usually contain high amounts of protein, carbohydrates, and other nutrients. Eating these consistently throughout the day can help you hit your calorie goals more easily. Furthermore, energy bars come in a variety of flavors so you can find the one that best suits your taste.

Greek yogurt

Greek yogurt is a great source of protein and calcium. It is also relatively low in calories, making it a perfect choice for people who are trying to gain weight. Greek yogurt can be eaten plain, or you can add fruit, honey, or nuts for a more filling snack. It is also a great addition to smoothies and pancakes. Make sure to choose plain yogurt, as flavored yogurts are often high in sugar.


Hummus is made from chickpeas which are known for being high in fiber and protein. Eating hummus with some crackers or pita chips is a great way to gain weight while also getting important vitamins and minerals. What’s more, hummus can be used to make a variety of dishes such as wraps, sandwiches, and salads.


Nuts are an excellent source of healthy fats, proteins, and other nutrients that can help you reach your weight gain goals. Almonds, walnuts, macadamia nuts, and other varieties are all good choices when it comes to gaining weight in a healthy way. In addition to this, you can use nuts to make a variety of dishes such as creamy sauces, pesto, and salads.


Potatoes are a great source of complex carbohydrates and vitamins C and B. They are also relatively low in calories, making them a perfect choice for people who are trying to gain weight. Potatoes can be baked, mashed, or used as fries. You can also add potato chips to your diet for a healthy snack option.


Gaining weight can be a difficult process, but with the right approach and diet plan, you can reach your desired body weight in no time. Eating nutrient-dense foods that are high in calories is the key to successful weight gain. The 18 foods highlighted above are some of the best options for building muscle mass and overall body weight.

Consider contacting FitMantra for additional information on nutrition and fitness. You can also get in touch with their nutrition experts through our online nutrition counseling, who can guide you through the process and help you achieve your fitness goals. You can also gain weight with the help of our weight gain program. Download our Fitness App on  Android to know more about us.

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