To gain weight, you need to be maintaining a consistent surplus of calories in your diet. In other words, you should be eating / retaining more calories than you burn off, even after exercise. You want to aim for primarily nutrient-dense whole foods to gain weight with as opposed to junk foods. Fortunately, there are a variety of healthy, high-calorie foods for weight gain. The high-calorie foods for weight gain in this list contain a plentiful number of calories that can help contribute to maintaining a caloric surplus.
** To note, eating these foods solely alone may not promote weight gain. However, these foods used in the preparation of and in combination with your other meals can help contribute to maintaining a caloric surplus needed to gain weight. Additionally, always be sure to get into contact with your health practitioner before making any significant dietary or lifestyle changes.
Here are 10 healthy choices of high-calorie foods for weight gain:
Potatoes are a versatile option of high-calorie foods for weight gain. They also make a great choice of post-workout meals as they contain a source of healthy refueling carbohydrates. Try a side of mashed potatoes, a loaded baked potato, or some sweet potato fries to have with your meal. Any of which can contribute a decent number of calories. Add the extra toppings and condiments to your potatoes for even more calories.
Avocados are used in a variety of recipes. They also make a healthy pick of high-calorie foods for weight gain. Just one whole avocado can provide around 300 calories. Chips with guacamole dip is just one example of an avocado recipe that can provide a generous number of calories. Avocados additionally contain a good source of healthy fats.
Raisins are a nutrient-dense and calorie-dense snack that can provide multiple health benefits. Just one personal size box of raisins can provide hundreds of calories. Add raisins to different recipes for extra calories – yogurt, trail mixes, etc.
Raisins and other dried fruits make a great source of nutrients and can be beneficial for those who want to gain weight. Some benefits of raisins include the promotion of good digestion thanks to their fiber content. Just keep in mind that raisins and other dried fruits contain higher amounts of sugar, so try to consume these snacks in moderation.
Meats like chicken can make a convenient choice of high-calorie foods for weight gain. There are an array of recipes to choose from involving chicken as an ingredient. The protein content of meat makes it a good post-workout meal choice to aid in muscle recovery and growth with the delivery of amino acids. Try lean cut meats if possible as a healthier alternative. Add a side of fruits and vegetables or other nutrient-dense edibles for even more benefit.
There are a variety of nuts to choose from to consume as a tasty and healthy, yet higher calorie snack. Almonds for example, are rich in vitamins and minerals, protein, and can provide a generous number of calories per serving.
Nuts also contain a source of healthy fats and other key nutrients. Use them in a trail mix with other nutrient-dense edibles for even more calories.
Salmon is another beneficial choice of high-calorie foods for weight gain. This fish contains a good source of omega-3 fatty acids and other key vitamins and minerals which provide various health benefits. In addition, salmon provides a plentiful number of calories thanks to the wide variety of recipes it can be used in the preparation of.
Eating pasta solely alone may not promote weight gain. However, due to the wide range of pasta dishes you can prepare, they make a versatile choice of high-calorie foods for weight gain.
You can add different meats, cheeses, and other toppings to your choice of pasta, making it easy to add on the extra calories. Try whole-wheat pasta shells instead of the bleached pasta shells as a healthier alternative.
8) DIY weight gain shakes and smoothies
Making your own shakes and smoothies for weight gain can be a tasty and convenient way of getting a boost of calories. Use a combination of nutrient-dense edibles and add them to a blender with your choice of liquid for a delivery of extra calories to contribute to maintaining a caloric surplus.
Quinoa is a nutrient-dense food choice and is also a complete protein food. This means it contains the nine essential amino acids we must get from our diet. This feature is highly beneficial when it comes to your workouts as it helps to ensure your muscles are getting a delivery of quality protein. Quinoa is additionally used in the preparation of an assortment of healthy recipes you can try out.
There are many different types of beans used in numerous recipes. Black bean soup, chili, burritos, the list goes on. Beans contain a generous source of protein, iron, fiber, and other key nutrients. They make a good addition as a side to your meals and can provide a boost of extra calories to contribute to maintaining a surplus of calories in your diet.
1 “Food Composition Databases Show Foods List09037”. Ndb.Nal.Usda.Gov, 2019, https://ndb.nal.usda.gov/ndb/search/list?qlookup=09037.
2 “22 Surprising Benefits of Raisins.” Organic Facts, Organic Facts, 24 Jan. 2019, www.organicfacts.net/health-benefits/fruit/health-benefits-of-raisins.html.