12 Healthy High-Protein Foods for Weight Gain:

Protein is a necessary nutrient in our diet used in the regulation and promotion of various body functions. Proteins also consists of certain amino acids that aid in muscle growth and development among other purposes. For those who want to gain weight, consuming protein-rich foods is key. Protein will help to build and repair muscle tissue as you exercise, contributing to your overall gains in mass. To help give you some ideas, we have complied a list of 12 high-protein foods for weight gain:

Here are 12 high-protein foods that can aid in the promotion of weight gain:

high protein foods for weight gain

Disclaimer: We are not medical professionals or experts. What is written throughout the content of our website is for informational purposes only and should not be taken as medical or professional advice. What you choose to do with the information provided is at your own risk and discretion. Before making any significant changes to your diet and / or lifestyle, be sure to contact your health practitioner.

1. Eggs

Eggs are a well known source of protein and provide multiple other beneficial nutrients. Per one egg, you can expect to get six grams of protein. This may not sound like much, but when ate alongside other healthful foods, and consuming more than one egg, you can easily get a decent serving of protein and calories. Just be sure to consume eggs in moderation as they do contain a higher amount of cholesterol.

2. Chickpeas

Chickpeas are used in the preparation of a variety of foods – hummus, falafel, curry, etc. Although small in size, these eatables can provide big benefits. Per tablespoon, they contain around two and a half grams of protein, but per cup you can get up to 30+ grams of protein. Divide this amount through the multiple recipes involving chickpeas for a great source of nutrients.

3. Nuts

Nuts are an excellent choice of high-protein foods for weight gain. For example, a cup of sliced almonds contain around 500 calories per cup, and 20 grams of protein. Consume them alongside your meals or just as a healthy snack – the benefits will definitely show.

4. Beanshigh protein foods for weight gain

High in protein, fiber, and healthy carbohydrates, there are a variety of beans to choose from to add to your meals. These nutrients can contribute to healthy muscle development and growth when trying to gain weight.

5. Cheese

There are so many different kinds of cheeses, all of which contain varying vitamins and minerals. Since cheese is a derivative of milk, it preserves most of the protein and calcium content that milk naturally has. Cottage cheese and Parmesan cheese are examples of cheeses with a decent quantity of protein. Add cheese as a topping to your salads or other dishes for an extra source of calories.

6. Quinoa

Used in numerous recipes, quinoa is a favorable choice of food for many. Its protein content consists of all the nine essential amino acids needed in our diet, making it a complete protein food. This addition really benefits muscle growth and development.

high protein foods for weight gain7. Chicken

Chicken can be used in a wide variety of recipes, and makes a convenient choice of high-protein foods for weight gain. Depending on how you cook it, there can be many healthful benefits to chicken, in addition to its high calorie count – all great for weight gain.

8. Oats

Oats are used in the creation of oatmeal and certain cereals and offer an array of nutrients. In one cup of oats, you can get around 25 grams of protein, and a high percentage of your recommended daily consumption of fiber, carbohydrates, and potassium. Add them to a blended shake along with other nutritious edibles for a calorie-dense shake for weight gain.

9. Protein bars & shakes 

Protein bars and shakes can actually be of great help for those who want to gain weight. Not only do they contain a generous amount of protein, these supplements are travel-sized which makes for easy consumption any time of day.

Click here to check out a list of helpful protein bars:

10. Greek yogurt

Yogurt in itself is filled with nutrients that help to maintain a healthy digestive system. Greek yogurt in particular, has a higher concentration of protein though. Per one serving size, you can get anywhere from 10-15+ grams of protein, depending on the brand and flavor.

high protein foods for weight gain

11. Lean cut red meats

Red meats are protein-rich foods that will aid in muscle growth and development with exercise. Try to aim for red meats that are lean cut however, as these meats have been mostly removed of the unhealthier fats.

12. Fish

Fish is typically more healthier than other types of meats. This is because many sea foods are lower in unhealthy saturated fats, but still full of nutrients and protein. Tuna and salmon for example, are popular fish foods, and contain an ample amount of protein (25 grams, 40 grams, respectively).


What are your favorite foods you like to eat when trying to gain weight? Let us know below!



1USDA Food Composition Databases, ndb.nal.usda.gov/ndb/search/list.