Weight gain foods list

Weight gain foods list

Research has shown that about two-thirds of people in the US are either suffering from obesity or morbid obesity. But there are also many people in the US who are under-weighted and trying hard to maintain a weight gain foods list to gain some weight. There are many people who are not clinically proven as under-weighted but still want to gain weight.

Many bodybuilders and other athletes always try hard to gain some weight to build their muscles.

14 weight gain foods list

There are some healthy foods that are highly nutritious and very essential to gain some weight. So I will discuss here the best foods that will help you to gain some weight naturally.

Homemade pancakes

Homemade pancakes are very healthy for your body to gain some weight. You can include a banana or protein powder into your pancake to increase nutrition. Banana is very healthy to gain weight because it contains a decent amount of protein, carbohydrates and also many vitamins that are very healthy to gain weight.

Whey protein is something that is trusted every bodybuilder and many athletes. Whey protein increases the nutrition level of your pancakes.

You can add 2 spoons of natural honey into your pancake to get a better taste. Homemade protein pancakes are a very healthy option to have it in your breakfast.


Potatoes are very well-known to gain weight naturally. You can include it in your diet plan because potatoes are very high in carbohydrates and calories that helps to boost your body weight. You can eat boiled potatoes with some white rice to boost the nutrition level of your diet plate.

There are also many natural sources of starches such as corn, quinoa, sweet potatoes, squash and also beans and legumes that are highly nutritious. Your dietitian may recommend you to include enough starches in your diet plan.

Full-fat milk

People used to drink full-fat milk to gain some muscle naturally. Milk is very high in calcium and has a decent amount of protein and vitamins that may help you to gain some weight. Also, milk helps to balance your protein and carbohydrates level in your body.

Research has also shown that full-fat milk helps to gain muscle because it has casein and whey protein naturally. The combination of milk and whey protein are amazing to increase your body weight. Also, make sure you are consuming full-fat milk.


Yogurt is a great source of protein, fat, and carbohydrates that are very ideal to gain your weight naturally. Try to consume full-fat yogurt that is very high in calories and protein. You can consume it in your snack meal plan with some fruits or making a smoothie.

You can also make a milkshake with 1 cup of full-fat yogurt with some healthy nuts. Try to avoid the fat-free yogurt that is not high in calories and not ideal for weight gain that much.

Protein shakes

Making a protein shake is very easy and also a tasty option. You can make a protein shake with your favorite high calories fruit or you can include whey protein.

Many bodybuilders are in love to consume protein shake to build their body weight or muscles. You can add some nuts and dark chocolates into your hey protein to increase the protein level.

Red meats

Red meats are highly nutritious that is very high in calories. Consuming a decent amount of red meat regularly can increase your weight. Red meat contains a huge amount of protein and fats that are a very good way to gain weight fast.

But make sure you are not consuming excess red meat in your diet and also you are not eating them in a very unhealthy manner. Consuming excess red meat can increase many types of cancer (colon cancer), heart disease such as heart attack, cholesterol level, heart failure, and also your type 2 diabetes.

You can consume beef, lamb, chicken, pork that are very high in protein. Chicken breast contains the highest amount of protein and fats and also very high in calories that are a very good option to gain weight.


A person who is underweight should eat rice every day regularly. Rice is very high in carbohydrates that help to boost your body weight naturally. You can consume white rice or brown rice to gain your weight easily.

Rice contains around 200 calories and many people with under-weight found it very easy to incorporate rice into meals containing proteins and vegetables.

Nuts and dried fruits

Nuts and dried fruits are very healthy to gain weight faster. You can consume healthy nuts that are very high in protein, fats, vitamins and also minerals. You can consume almond, walnut, pistachio, cashews, Brazil nuts and hazelnuts that may help you to increase your body weight naturally.

Dried fruits are highly nutritious because dried fruits are loaded with minerals such as iron, zinc, magnesium, and potassium that are very beneficial to gain weight. Dates, raisins, and prunes are very nutritious. You can make a juice of your dried fruits to get instant energy.

Dried fruits also help to keep blood sugar normal and also it’s diabetes healthy food and heart-healthy for you. Research has shown that dried fruits are very healthy food for a pregnant woman because it helps to boost a pregnant woman’s body.


Consuming butter regularly helps to gain weight very fast. You can choose healthy butter from the market that is very healthy and has no health risks. Peanut butter or other dairy butter you can consume that is highly nutritious for your weight gain diet plan.

You can consume 1 spoon of butter regularly in your breakfast to increase the nutrition value of your healthy breakfast.


A piece of banana is full of carbohydrates and also contains 104 calories. Banana is one of the powerful fruit among all the powerful fruits that are very healthy for weight gain.

You can a glass of milkshake with a piece of banana. Milk with banana is a great combination that helps to gain your weight fast and safely. If you are not fine with a banana then you can also alter this with other fruit including apples, blackberries, grapes and also mangoes that helps to gain weight.


According to the research, salmon fish is loaded with protein, vitamins and omega-3 fatty acids that are very healthy to gain weight fast. You can also choose other fishes that are high in protein and healthy fats. Salmon is also a heart-healthy food that prevents many serious heart diseases.

You can also add sardines, tuna, herring and cod in your diet plan to gain weight. Eating fish is a better choice to have it regularly because fisher is very healthy for heart and brain health.

Whole grain bread

Whole grains foods are one of the best sources of protein and carbohydrate that helps to gain weight. You can make any healthy dish that you want to eat.

You can make bread toast or bread sandwich of your whole grain bread. Eating whole bread in the morning is the best time to consume. You can drink a glass of fruit juice with your bread toast. You can also eat oats that are highly nutritious.


If you want to gain weight, then you can add cheese to your diet plan. Cheese is a great source of protein, fat, and calcium that are very essential in your weight-gaining diet plan.

Try to consume full-fat cheese that may help you gain weight fast. You can eat it in your evening snacks with your favorite foods.

Whole eggs

An egg is a strong source of protein, vitamins, and fats that helps to gain your weight naturally. The yolk part of an egg is higher in calories than the white part. 100 grams of the yellow yolk of an egg contains around 325 calories that are very healthy for your weight gain.

You can make an omelet, pudding for a better taste. But the best way to eat an egg is boiled egg. Many bodybuilders consume more boiled eggs because it helps to grow your muscles fast. Boiled eggs help to boost the immune level fast.

Are these weight gain foods list unhealthy?

Obviously no. Here all the foods are highly nutritious that are loaded with protein, fiber, vitamins, fats, and minerals. But one thing you should keep in mind is you need to aim for a 2500-3000 calorie diet plan to gain weight.

But more than 3000 calories can be very unhealthy because consuming more than 3000 calories can be very rich in high fat and protein when you may not be able to digest it easily. All the foods are highly nutritious and solve many health problems such as malnutrition or underweight.

Eating these foods in excessive amounts can create many health problems such as nausea, vomiting, bloating, and anxiety. It may slower your digestive system. So start your diet plan gradually.

But make sure you are not consuming more than 3000 calories a day, because it can increase many health problems such as blood pressure, cholesterol, type 2 diabetes. So try to aim for a 2500-3000 calorie diet plan that is very ideal to gain weight.

Can all the weight gain foods list increase health issues?

Obviously no, because all the foods are rich in protein and vitamins. Eating salmon fish, homemade pancakes, fruits, and nuts are always a healthy choice. But make sure you are not consuming all the foods together and in a high amount.

You need to make a chart of 2500-3000 calories diet plan for your single day and try to follow only that. Milk also very healthy for your bone’s health. Drinking milk helps to cure your bone fracture fast.

Here I have discussed many heavy foods also that may not digest easily. Red meat, cheese, full-fat milk, and cheese may not digest easily. So you need to balance your diet with the proper amount of fruits and green vegetables (kale, spinach, tomatoes, broccoli).

Consuming these foods in a very bad manner can increase your heart problem, type 2 diabetes and also can slower your digestive system. So you should try to balance your diet plan with proper nutrition.

When you should consume these weight gain foods list?

There are many people in the world who are really under-weighted. But are also many people who are not clinically proven as under-weighted, though they try hard to gain weight. Maybe they want to gain their muscles.

But you need to take advice from your doctor, that you should gain weight or not. Otherwise, gaining weight in a very unhealthy way can harm your health with various health issues.

So try to take an appointment with your doctor who may help you to guide you best.

What not to eat too much from the weight gain foods list?

There are some foods that I have discussed in this article that are very high in protein and fat. But you may not be able to digest them suddenly together. You need to eat them in a very decent amount with a balanced diet plan.

Red meat, full-fat milk, cheese, egg yolk, full-fat yogurt may not be possible to digest them quickly. So you can minimize the portion of these foods. If your body has no problem with the high protein diet then you can consume them confidently.

Who will help you to make your weight gain foods list

It is very necessary to take guidance from an expert who will always help you to keep your body healthy. If you are under-weighted and it is proven by a clinical test, then you should make an appointment with a dietitian or with your doctor.

Your doctor or dietitian will guide you best with proper nutrition that your body needs every day. But make sure you are drinking enough water every day, doing a physical workout every day, taking good quality sleep and also you are not in stress.

Doing physical exercise in the morning is always a healthy habit that may help you gain muscle in a very healthy manner. Also, make sure you are not consuming any outside junk foods or spicy meals that are loaded with saturated fats and can increase many diseases. Try to quit drinking alcohol consumption that has no protein and fiber.

Follow these all healthy foods that are very beneficial for your health. Your diet plate needs to be loaded with protein, fiber, and vitamins.

About Nasima Khatun

Hello everyone, I'm a health and fitness writer on my own website. I'm recently working on my website regularly. All of the information on my website is based on scientific research and nutritional facts.

Check Also

Carbs in popcorn

Carbs in popcorn

Many people enjoy the popcorn as a delicious snack in the evening that has been …

Leave a Reply

Your email address will not be published. Required fields are marked *