14 Best Foods to Gain Weight Quickly and Safely

Gaining weight in a healthy and controlled way is essential for those who struggle to put on weight. If you’re looking to gain muscle mass or simply put on weight, choosing the right foods is key. In this article, we’ll discuss the best foods to gain weight quickly and safely, while ensuring you boost your health and fitness along the way.

To gain weight effectively, it’s crucial to maintain a caloric surplus by consuming more calories than you burn. But not all calories are equal. It’s important to choose nutrient-dense foods that provide your body with the right macronutrients—proteins, fats, and carbohydrates—for optimal weight gain and muscle growth.

Let’s dive into the top 14 foods that will help you gain weight efficiently and safely, making sure you do it the right way.

1. Nuts and Nut Butters

Nuts and nut butter are some of the most calorie-dense foods available, making them ideal for gaining weight. They are loaded with healthy fats and protein, providing a substantial amount of energy.

Almonds, peanuts, and cashews are excellent choices.
Nut butter like peanut butter and almond butter can be added to smoothies or spread on whole-grain toast.

According to Healthline, including a variety of these high-calorie snacks can add a significant amount of extra energy to your day.

2. Whole Grains

Whole grains, such as brown rice, quinoa, and oats, are not only nutrient-rich but also packed with complex carbohydrates that provide long-lasting energy.

Quinoa and oats are rich in protein and fiber.
Whole wheat bread and pasta are great sources of calories and can be easily incorporated into your meals.

Including these foods in your daily meals is an excellent way to maintain a balanced diet while increasing your overall caloric intake. For more information on nutrient-dense foods, check out Mayo Clinic’s Healthy Eating Guide.

3. Full-Fat Dairy Products

Full-fat dairy products like whole milk, cheese, and yogurt are excellent sources of calories and protein. They are essential for muscle repair and growth, especially when trying to gain weight.

Whole milk is packed with essential fats and proteins.
Full-fat yogurt can be used in smoothies or eaten as a snack.
Cheese, such as cheddar or mozzarella, is a great addition to meals.

These dairy products also help provide calcium and other essential nutrients that support bone health while promoting weight gain.

4. Lean Proteins

Eating sufficient protein is crucial for building muscle and healthily gaining weight. Lean sources of protein, such as chicken, turkey, and lean cuts of beef, are packed with the nutrients needed for muscle repair.

Chicken breasts and turkey are low in fat while providing a high protein content.
Grass-fed beef is an excellent source of omega-3 fatty acids, which are healthy fats that support muscle growth.

Protein is essential for muscle development, and incorporating these lean meats into your meals will help you build muscle mass as you gain weight.

5. Fatty Fish

Fatty fish, such as salmon, mackerel, and sardines, are rich in healthy omega-3 fatty acids and protein, making them an excellent choice for safe weight gain.

Salmon, for example, provides a healthy dose of omega-3 fats that help with inflammation reduction and promote muscle recovery.
These fish also provide high-quality protein that supports your weight gain goals.

Incorporating fatty fish into your diet will help you increase your calorie intake while improving your health.

6. Starchy Vegetables

Starchy vegetables like sweet potatoes, corn, and peas are packed with complex carbohydrates, which provide a long-lasting source of energy and promote weight gain.

Sweet potatoes are rich in fiber and packed with nutrients.
Corn and peas provide a great source of calories and vitamins.

These vegetables should be a staple in your diet for adding bulk and ensuring that your weight gain process is nutritionally balanced.

7. Avocados

Avocados are one of the most calorie-dense fruits you can eat. They are loaded with healthy fats and are versatile for a variety of dishes.

Avocados contain healthy monounsaturated fats that are great for your heart.
They can be added to salads, smoothies, or eaten with toast.

Including avocados in your diet will help you gain weight while maintaining a healthy balance of fats and nutrients.

8. Dried Fruits

Dried fruits, such as apricots, dates, and raisins, are rich in calories and natural sugars, making them perfect for gaining weight.

Dried fruits are portable and can be snacked on throughout the day.
They can be added to oatmeal, yogurt, or smoothies for a calorie boost.

Because dried fruits are calorie-dense and nutrient-rich, they’re a great option when you’re looking to gain weight quickly.

9. Whole Grain Breads and Pastas

Whole-grain bread and pasta provide complex carbohydrates that will support your weight gain journey by adding bulk and calories to your meals.

These foods also provide essential fiber that supports digestion.
Whole-grain pasta is a great source of slow-digesting carbohydrates, ideal for sustained energy.

Eating these carbohydrate-rich foods in combination with other calorie-dense foods will help you healthily gain weight.

10. Dark Chocolate

While dark chocolate is a treat, it’s a calorie-dense food packed with healthy fats and antioxidants, making it an excellent addition to your diet.

Look for dark chocolate with at least 70% cocoa for the maximum health benefits.
Dark chocolate contains healthy fats that can contribute to weight gain.

Enjoying a small amount of dark chocolate can provide a calorie boost without compromising your health goals.

11. Coconut Milk and Oil

Coconut milk and coconut oil are rich in saturated fats that are ideal for increasing your calorie intake.

Coconut oil can be used for cooking or added to smoothies.
Coconut milk is excellent for making creamy soups or adding to smoothies.

These healthy fats help you gain weight while supporting your heart health and promoting muscle growth.

12. Granola and Energy Bars

Granola and energy bars are portable, convenient, and packed with calories and nutrients.

Choose options that include whole ingredients and healthy fats.
Granola bars can be eaten as snacks or added to your breakfast.

They provide a mix of carbs, fats, and proteins, making them an excellent snack choice to help you meet your calorie needs.

13. Smoothies and Shakes

Homemade smoothies and protein shakes are an excellent way to increase your calorie intake while adding a variety of nutrients to your diet.

Add protein powder, peanut butter, whole milk, and fruit for a calorie-packed smoothie.
You can also mix in healthy fats like avocados or coconut oil to further boost your calorie intake.

Drinking smoothies regularly can make it easier to consume more calories without feeling too full.

14. Eggs

Eggs are one of the best sources of high-quality protein and healthy fats. They are incredibly versatile and can be included in various recipes.

Eggs are rich in amino acids, which are crucial for muscle growth.
They can be boiled, scrambled, or added to salads, sandwiches, or stir-fries.

Including eggs in your diet ensures you get enough protein for muscle building, while also providing essential vitamins and minerals.

Conclusion

Gaining weight safely and effectively requires a combination of nutrient-dense foods, a caloric surplus, and regular strength training. By incorporating these 14 foods into your daily meals, you can easily boost your calorie intake and make consistent progress toward your weight gain goals.

Remember to consult a healthcare professional if you have concerns about your weight gain plan. And most importantly, stay consistent with your diet and exercise routine for the best results.

Frequently Asked Questions

How many calories should I eat to gain weight?
To gain weight, aim for a caloric surplus. This means consuming more calories than your body burns. Typically, an additional 500–1000 calories per day can result in a healthy weight gain of 1-2 pounds per week.

Can I gain muscle and weight at the same time?
Yes, with a proper balance of protein, carbs, and fats, and a regular strength training regimen, you can gain muscle mass while increasing your overall weight.

What are the best snacks for weight gain?
High-calorie snacks like nuts, protein bars, dried fruits, and smoothies are excellent for gaining weight quickly.

By integrating these calorie-dense foods into your routine, you’ll ensure that your weight gain journey is both safe and effective.