The best foods for gain weight are typically those high in good fats and oils, carbohydrates, and full-fat dairy products. Nevertheless, the diet that is advised for you will change based on your weight and health goals.

Some people may find it difficult to put on muscle or gain weight as it is to shed pounds.

The health and effectiveness of your gainn weight efforts can be improved by simply including a few of these foods in your diet.

Here are some of the best foods for gain weight and building muscle safely.

Gain Weight Easily

Homemade protein smoothies

A simple, incredibly nourishing method of gain weight is to make protein smoothies at home.

Making your smoothies is the best option because store-bought ones are frequently loaded with sugar and lack nutrients. You can decide exactly how the flavor and nutritional value will be.

Just a few delicious variations that you can try are as follows. Combine each with 2 cups (470 mL) of soy milk if lactose is intolerant. Regarding calories and nutrients, both are better than other non-dairy milk.


People have used milk for many years to gain weight or build muscle.

In addition to being a good source of calcium and other vitamins and minerals, it offers a good balance of proteins, carbohydrates, and fats.

Milk is a great source of casein and whey proteins, essential for those seeking muscle mass. Research shows that it can even help you gain muscle when combined with weightlifting.

Additionally, studies have shown that milk, or the combination of whey and casein, can result in greater mass gain than other protein sources.


Rice is a simple, inexpensive source of carbohydrates that can cause gain weight. One cup (158 grams) of cooked white rice contains 204 calories, 44 grams of carbohydrates, and only a small amount of fat.

Furthermore, rice contains many calories, making it simple to consume a lot of calories and carbohydrates in a single serving. 

In particular, if you have a poor appetite or quickly feel full, it tempts you to eat more. 

When pressed for time or traveling, 2-minute packs of microwaveable rice can be added to other protein sources and quickly made meals.

Nuts and nut butter

The best foods to choose if you want to gain weight are nuts and nut butter.

The nutritional value of just one small handful (or 1/4 cup) of raw almonds is 170 calories, 6 grams of protein, 4 grams of fiber, and 15 grams of good fats.

Due to their high-calorie content, eating just two handfuls of nuts daily with a meal or

 as a snack can easily add hundreds of calories.

Smoothies, yogurt, and crackers are just a few foods that can be quickly transformed into high-calorie snacks by adding nut jars of butter.

Red meats

Red meat is unquestionably one of the best foods for building muscle strength.

For example, a 6-ounce (170-gram) serving of steak contains about 5 grams of leucine.

Leucine is your body’s main amino acid to encourage muscle protein synthesis and develop new muscle tissue. Nearly 49 grams of protein and 456 calories make up the serving.

Additionally, red meat is one of the best naturally occurring sources of dietary creatine, arguably the best supplement in the world for constructing muscle.

Because fattier meats contain more calories than leaner meats, choosing them will allow you to consume more calories and gain weight.

Salmon and oily fish

Salmon and oily fish, like red meat, are great protein sources and vital, healthy fats.

Omega-3 fatty acids are among the most important and well-known nutrients in salmon and oily fish.

They help prevent disease and have several positive effects on your health.

Deboned wild sockeye salmon, which weighs 6 ounces (170 grams), has about 250 calories and 12 grams of good fats per serving. The same serving contains 37 grams of high-quality protein, which can aid in gain weight or muscle growth.

Gain weight involves regularly consuming more calories than you expend through exercise.

Lifting weights is also essential because extra calories from foods and high-calorie snacks should be used to build muscle rather than just fat.

Incorporate the foods on this list into meals and mealtime routines you enjoy and can stick with over time.

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