15 Healthy Foods to Gain Weight Quickly and Safely

15 Healthy Foods to Gain Weight Quickly - Health Corners USA

The process of gaining weight or building muscles is not as straightforward as it seems. The same as there are diet plans for weight loss, there are also diet plans for weight gain. In a weight gain diet, it is important to consume high calories and high quality protein. It is also crucial to choose the right diet plan for weight gain, as opposed to simply consuming empty calories and fats. When you follow a proper diet plan for weight gain, you will receive essential nutrients and gain muscle mass.

An ideal diet plan for weight gain provides more calories than you burn per day. It is important to include all the macronutrients in a diet plan for weight gain, including carbohydrates, proteins, healthy fats, and calories. Make your diet plan nutritionally sound by considering the macronutrients.

An underweight person faces the same struggles as an overweight one. The increased risk of health problems that come with underweight also include fatigue, a weakened immune system, frequent infections, fragile bones, pale skin, and brittle hair. So you should to  choose a suitable and healthy diet plan for weight gain is paramount.  Best Foods To Include In Your Weight Gain Diet

Rice –

You can gain weight with rice since it is an affordable, convenient source of carbs. There are 204 calories in just 1 cup (158 grams) of cooked white rice, 44 grams of carbohydrates, and very little fat. A single serving of rice also provides a significant amount of calories and carbohydrates.

Whole Eggs –

The best food for building muscles is eggs. Eating eggs provides a great combination of high quality protein and healthy fat. Approximately 74 calories are contained in a large raw egg weighing 2 ounces with shell. Make sure you eat the whole egg. The yolk of eggs contains most of the beneficial nutrients. There is no need to limit egg consumption as long as you don’t have an intolerance to them – if you wish you can have three eggs a day.It is not uncommon for athletes or bodybuilders to consume six egg or more daily. Boiling, poaching, frying, baking, and scrambling eggs are some of the many ways eggs can be prepared.

 Milk –

The use of milk for weight gain and muscle building dates back to the beginning of human history. A good source of calcium, as well as other vitamins and minerals, it provides a good balance of proteins, carbohydrates, and fats. Milk, which contains both casein and whey proteins, is an excellent protein source for those looking to build muscle. Studies have shown that it can even help you add muscle when combined with weightlifting.

A study has also found that milk, or whey and casein combined, may be able to increase mass gain in a greater manner than other protein sources. If you want to increase your protein intake, include milk in your diet. Whey proteins and casein proteins are found in milk.

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Red Meat – 

It has been proved that eating red meat can aid in the building of muscle and weight gain. There are nutrients in steak, such as leucine and creatine that contribute significantly to muscle growth. As well as protein, red meat contains fat, which can lead to weight gain. Red meat is recommended to be limited, but leaner cuts are healthier for the heart than fattier cuts.

According to a study Trusted Source, women aged 60–90 who consumed lean red meat while undergoing resistance training gained 18 percent more weight and gained significant muscle strength.

Salmon and Oily Fish –

Salmon and oily fish provide high levels of protein and healthy fats, just like red meat.  Oily fish are an excellent source of omega-3 fatty acids, which are among their most significant and well-known nutrients. Omega-3 fatty acids help prevent disease and are good for your health.

Approximately 250 calories and 12 grams of healthy fats are provided by a 6-ounce (170-gram) deboned wild salmon fillet. You can build muscle or gain weight with 37 grams of high quality protein in the same serving.

Fruits –

A variety of dried fruits contains vitamins and minerals. You can add avocado to your weight gain diet chart if you like fresh fruits; it’s loaded with healthy fats and calories!

Whole Grains –

Cereals made from whole grains, as well as bread, pasta, and cereal bars made from whole grains, contain healthy complex carbohydrates, fiber, and other nutrients.

Whole Grain Bread-

Another good carb source for weight gain is whole grain bread. Bread with proteins such as eggs, meat, and cheese can be combined to make some simple, high-calorie, and well-balanced meals.  Try to purchase whole grain and seeded bread made from natural ingredients. Most grocery stores carry healthier versions, such as Ezekiel bread.

It is easy to gain weight through sandwiches since they are so versatile, easy to prepare, and portable. You are only limited by your imagination when it comes to their ingredients: meats, cheese, veggies, nut butter spreads, avocados, and more.

Starchy Foods –

A diet chart for weight gain that includes starchy foods promotes muscle growth and weight gain. Make your meals more varied by including foods like potatoes, sweet potatoes, corn, beans, and legumes.

Nuts –

Nuts rich in calories can transform a simple dish into a high-calorie meal by adding them to smoothies or yoghurt. Adding homemade nut butter to your diet plan may be another option. You can also snack on almonds and Brazil nuts.

Protein Shakes –   

You can gain weight by taking protein shakes. Muscle building shakes are most effective if consumed soon after a workout.

The problem with premade shakes is that they typically include extra sugar and other additives, Which should be avoided. Check the label carefully before drinking.

Avocados –

Healthy fats are abundant in avocados. Avocados contain a good amount of calories than other whole fruits, making them a good weight-gainer. One avocado contains approximately 322 calories, 29 grams of fat, and 14 grams of fiber.

Besides vitamins and minerals, avocados contain a variety of beneficial plant compounds. Avocado can be added to omelets and sandwiches as well as your main meals. Avocado toast is one of the simplest and most popular ways to enjoy avocado. To make avocado toast, simply mash up some avocados and spread them on your toast. The avocado has a good amount of healthy fats and nutrients. Their versatility makes them great to add to different meals, or simply eat on their own.

Protein Supplements –

Protein supplements are often used by muscle-building athletes in conjunction with resistance training for gaining weight.

You can buy protein supplements online. Protein supplements may be an affordable way to gain weight and eat more calories.

Healthy Fats and Oils –

There are many calorie-dense foods in the world, including healthy fats and oils. You can add 120 calories to sauces, salads, and during cooking simply by adding 1 tablespoon (15 mL) of olive oil.

The following oils are healthy:

  • Coconut Oil
  • Extra Virgin Olive Oil
  • Avocado Oil

Add coconut oil and unsalted butter to a cup of brewed coffee and blend until it resembles a foamy latte. Having butter coffee as a breakfast or snack is a trendy way to get healthy fats.

Yogurt –

You can also get your protein and nutrients from full-fat yogurt. Yogurts that are flavored and those with low fat content often have added sugars, which should be avoided. Fruits or nuts can be used to flavor yogurt.


There are many nutritional benefits associated with cheese, including fat, protein, calcium, and calories. Full-fat cheese is recommended for people trying to gain weight.

Healthy Drinks – 

Water is great for everyone, but underweight athletes should choose beverages that are calorie-rich and nutritious. It is easy to down some extra calories and nutrients by drinking milk, non-dairy alternatives, 100% juices, smoothies, and breakfast drinks.

Snack on an Extra Calorie at Bedtime –

Eat a healthy, nutritious snack before bedtime if you are underweight, you won’t burn them off in the night.

Here are some suggestions:

  • Trail mix
  • Dinner leftovers
  • A bowl of low sugar cereal
  • Peanut butter toast
  • Instant pudding made with whole milk
  • A milkshake
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