Plant and animal Protein, fats and oils, complex carbs, and dairy products manufactured with whole milk are often found in the best foods for weight growth. What you should consume, on the other hand, is determined by your unique weight and health objectives.
Gaining weight or developing muscle might be as difficult for some people as losing weight is for others.
To gain weight, you must consume more calories than you burn during the day by eating numerous little, regular meals.
Certain meals, such as protein, can give extra calories and nutrients, making weight gain attempts both safe and successful.
Here are 18 of the finest meals to help you gain weight or muscle in a healthy way.
1. Protein smoothies prepared from scratch
Protein smoothies made from scratch can be a highly healthful and effective approach to gain weight.
Making your own smoothies provides you complete control over the ingredients and might help you increase your calorie intake.
Here are several nice options to try. If you have lactose sensitivity, mix each with 2 cups (470 mL) of dairy milk or soy milk. Both have more minerals and calories than other milk substitutes.
- 1 banana, 1 scoop chocolate whey protein, and 1 tablespoon (15 mL) peanut or other nut butter make a chocolate banana nut shake.
- 1 cup (237 mL) fresh or frozen mixed berries, ice, 1 cup (237 mL) high protein, whole milk Greek yoghurt, and 1 scoop of vanilla whey protein.
- Green smoothie: 1 cup (237 mL) spinach, 1 avocado, 1 banana, 1 cup (237 mL) pineapple, and 1 scoop (unflavored or vanilla) whey protein.
All of these smoothies include 400-600 calories, as well as a lot of protein and other critical vitamins and minerals.
SUMMARY
A protein smoothie is a convenient method to enhance your regular calorie intake.
For decades, dairy milk has been utilised as a weight gainer or muscle builder.
It has an excellent combination of proteins, carbohydrates, and fats, as well as calcium and other vitamins and minerals.
Milk is a good protein source that contains both casein and whey proteins, making it ideal for muscle building. According to a 2018 assessment of data, cow's milk can help you gain muscle when paired with weightlifting.
Furthermore, studies have shown that milk, or whey and casein protein combined, might result in higher bulk increase than other protein sources.
If you're looking for a fast 149 calories and 8 grammes (g) of protein per serving, try drinking 1 cup of whole milk (237 mL) as a snack, with a meal, or before and after an exercise.
Drinking milk is an excellent method to increase your protein intake. It contains casein and whey proteins, both of which have been associated to muscle building.
Rice is a practical, low-cost carb source that may be used in a weight-gain diet. 1 cup (158 g) cooked white rice has 204 calories, 44 g of carbohydrates, and very little fat.
Rice is also rather calorie-dense, which means you may get a lot of carbohydrates and calories from a single dish. This allows you to consume more food, especially if you aren't hungry or become full quickly.
Add 2-minute packets of microwavable rice to other protein sources when you're on the run or in a hurry.
Another popular way is to make a large pot of rice, chill or freeze individual servings, and then combine it with other meats and fats for a variety of meals throughout the week. Rice may be a staple item that helps to sustain numerous, smaller meals throughout the day.
Stirring some of these items into cooked rice is the simplest method to add flavour, calories, and protein.
2. milk from cows
For decades, dairy milk has been utilised as a weight gainer or muscle builder.
It has an excellent combination of proteins, carbohydrates, and fats, as well as calcium and other vitamins and minerals.
Milk is a good protein source that contains both casein and whey proteins, making it ideal for muscle building. According to a 2018 assessment of data, cow's milk can help you gain muscle when paired with weightlifting.
Furthermore, studies have shown that milk, or whey and casein protein combined, might result in higher bulk increase than other protein sources.
If you're looking for a fast 149 calories and 8 grammes (g) of protein per serving, try drinking 1 cup of whole milk (237 mL) as a snack, with a meal, or before and after an exercise.
SUMMARY
Drinking milk is an excellent method to increase your protein intake. It contains casein and whey proteins, both of which have been associated to muscle building.
3. Rice
Rice is a practical, low-cost carb source that may be used in a weight-gain diet. 1 cup (158 g) cooked white rice has 204 calories, 44 g of carbohydrates, and very little fat.
Rice is also rather calorie-dense, which means you may get a lot of carbohydrates and calories from a single dish. This allows you to consume more food, especially if you aren't hungry or become full quickly.
Add 2-minute packets of microwavable rice to other protein sources when you're on the run or in a hurry.
Another popular way is to make a large pot of rice, chill or freeze individual servings, and then combine it with other meats and fats for a variety of meals throughout the week. Rice may be a staple item that helps to sustain numerous, smaller meals throughout the day.
Stirring some of these items into cooked rice is the simplest method to add flavour, calories, and protein.
- Parmesan cheese with butter
- scrambled eggs with broccoli and cheese toasted sesame seeds, peanuts, or cashews
You may also serve rice with a sauce like:
- curry
- pesto
- alfredo
A rice dish may simply be expanded into a whole dinner. For a healthy lunch (400 calories per dish), try this wild rice and chicken greens.
SUMMARY
Rice is a calorie and carbohydrate source that may be included in a variety of modest, regular meals throughout the day.
4. Nuts and nut butters
Nuts and nut butter can be beneficial to a weight-gain diet.
A modest handful of raw almonds (1/4 cup or around 32 g) has 170 calories, 6 g of protein, and 15 g of fat.
Because nuts are high in calories, just two handfuls a day with a meal or as a snack can rapidly build up to hundreds of calories.
Add nut butter to a range of snacks or dishes, such as smoothies, yoghurt, and crackers, to quickly transform them into a high-calorie snack.
Try this peanut butter banana smoothie with only three ingredients for a fast pick-me-up (270 calories with whole milk). If you are allergic to peanuts or other nuts, use any well-tolerated, safe nut or seed butter instead.
However, make certain that the nut butter is 100% natural and has no added sugar or oils. Better still, create your own with this recipe for homemade almond butter. It's simple to prepare and inexpensive.
SUMMARY
Nuts and nut butter are high-calorie foods. They're nutrient-dense, high in fat, and simple to include into a variety of snacks and dishes.
Red meats, such as beef and pork, are among the most efficient muscle-building diets available.
3 oz (85 g) steak, for example, has 228 calories, 24 g of protein, and approximately 2.5 g of leucine.
Leucine is a critical amino acid required by your body to increase muscle protein synthesis and create new muscle tissue.
Furthermore, red meats are a natural source of dietary creatine, which is an important ingredient for total muscle growth, size, strength, and health.
While lean cuts, such as swine tenderloin, can be a nutrient-dense and protein-rich portion of a balanced diet, consider picking fattier cuts, which contain more calories than leaner meats, to help you consume more calories.
According to a 2022 scientific review, consuming meat, notably red meat, has a significant effect in boosting muscle development when combined with physical exercise and can prevent muscle loss associated with ageing.
The same review emphasises the relationship between consuming a lot of red meat and getting colon cancer. The authors point out that the current recommendation is to consume no more than 50 g of red meat each day.
This brisket recipe is an example of a fattier red meat meal that you can make in the morning for a nutritious dinner later in the evening. Every 3 oz (85 g) serving has around 300 calories.
Red meat is an excellent source of protein that could help you gain muscle when paired with resistance exercise. It contains leucine, an amino acid that helps stimulate muscle protein synthesis. Fattier cuts of meat have additional calories.
Potatoes and other complex carbs are a cheap method to boost calories.
Complex carbs might result in a consistent flow of energy. They also include additional minerals and dietary categories including potassium, fibre, veggies, and whole grains.
Choose one of the following complex carbohydrate sources:
Potatoes and other complex carbs not only boost calorie intake, but they also enhance glycogen storage in muscle. Glycogen is the primary fuel source for the majority of sports and activities.
Many of these carb sources also contain resistant starch, which may aid in the nourishment of your gut bacteria.
In this substantial lunch dish for quinoa and roasted sweet potato bowls (336 calories per serving), you may have both sweet potatoes and quinoa.
Other techniques to increase the caloric content of complex carbohydrates include:
5. Red meat
Red meats, such as beef and pork, are among the most efficient muscle-building diets available.
3 oz (85 g) steak, for example, has 228 calories, 24 g of protein, and approximately 2.5 g of leucine.
Leucine is a critical amino acid required by your body to increase muscle protein synthesis and create new muscle tissue.
Furthermore, red meats are a natural source of dietary creatine, which is an important ingredient for total muscle growth, size, strength, and health.
While lean cuts, such as swine tenderloin, can be a nutrient-dense and protein-rich portion of a balanced diet, consider picking fattier cuts, which contain more calories than leaner meats, to help you consume more calories.
According to a 2022 scientific review, consuming meat, notably red meat, has a significant effect in boosting muscle development when combined with physical exercise and can prevent muscle loss associated with ageing.
The same review emphasises the relationship between consuming a lot of red meat and getting colon cancer. The authors point out that the current recommendation is to consume no more than 50 g of red meat each day.
This brisket recipe is an example of a fattier red meat meal that you can make in the morning for a nutritious dinner later in the evening. Every 3 oz (85 g) serving has around 300 calories.
SUMMARY
Red meat is an excellent source of protein that could help you gain muscle when paired with resistance exercise. It contains leucine, an amino acid that helps stimulate muscle protein synthesis. Fattier cuts of meat have additional calories.
6. Complex carbs and potatoes
Potatoes and other complex carbs are a cheap method to boost calories.
Complex carbs might result in a consistent flow of energy. They also include additional minerals and dietary categories including potassium, fibre, veggies, and whole grains.
Choose one of the following complex carbohydrate sources:
- quinoa oats
- Sweet potatoes, buckwheat potatoes and corn
- winter root veggies squash
- legumes and beans
Potatoes and other complex carbs not only boost calorie intake, but they also enhance glycogen storage in muscle. Glycogen is the primary fuel source for the majority of sports and activities.
Many of these carb sources also contain resistant starch, which may aid in the nourishment of your gut bacteria.
In this substantial lunch dish for quinoa and roasted sweet potato bowls (336 calories per serving), you may have both sweet potatoes and quinoa.
Other techniques to increase the caloric content of complex carbohydrates include:
- potatoes with sour cream
- quinoa or mashed potatoes with shredded cheese
- roasting your veggies with fats such as olive or avocado oil
- using dairy or soy milk instead of water in your muesli or other hot cereals adding hummus to whole grain toast, crackers or baked potatoes
SUMMARY
Complex carbs can boost vital nutrients and calories while also increasing muscular glycogen storage.
Salmon and oily fish, like red meat, are high in protein and essential lipids, such as omega-3 fatty acids.
Omega-3 fatty acids provide several advantages and have been linked to a lower risk of multiple ailments, including heart disease.
One deboned wild Atlantic salmon fillet (3 oz or 85 g) delivers around 155 calories, 7 g of fat, and 22 g of high quality protein, which may help you grow muscle or gain weight.
Salmon can be prepared in a variety of ways, including steamed, sautéed, smoked, grilled, baked, or poached. You might also consume raw salmon in sushi and sashimi or try smoked salmon. Fresh or frozen salmon is sometimes somewhat more costly, but canned salmon is a quick and economical solution.
Consider the following easy and pleasant ways to incorporate salmon into your diet:
7. Salmon and other oily fish
Salmon and oily fish, like red meat, are high in protein and essential lipids, such as omega-3 fatty acids.
Omega-3 fatty acids provide several advantages and have been linked to a lower risk of multiple ailments, including heart disease.
One deboned wild Atlantic salmon fillet (3 oz or 85 g) delivers around 155 calories, 7 g of fat, and 22 g of high quality protein, which may help you grow muscle or gain weight.
Salmon can be prepared in a variety of ways, including steamed, sautéed, smoked, grilled, baked, or poached. You might also consume raw salmon in sushi and sashimi or try smoked salmon. Fresh or frozen salmon is sometimes somewhat more costly, but canned salmon is a quick and economical solution.
Consider the following easy and pleasant ways to incorporate salmon into your diet:
- Tuna salad: Give your standard "tuna" salad a fresh twist by substituting canned salmon and adding olive oil or mayonnaise for added calories.
- Cobb salad: Substitute canned salmon for the typical chicken in a Cobb salad, then top with bacon, hard-boiled egg, avocado, lettuce, and tomatoes.
- Spread cream: cheese over whole grain bread or crackers, top with smoked salmon, and garnish with cucumber, tomato slices, or capers.
- Salmon salad: Combine salmon, leafy greens, asparagus, and whole milk plain Greek yoghurt, mayonnaise, or sour cream in a salad.
SUMMARY
Salmon and other oily fish are high in omega-3 fatty acids, which are extremely helpful. They also deliver high-quality protein, which may aid with muscular growth.
A frequent technique for athletes and bodybuilders who wish to gain weight and muscle is to take a protein supplement. Protein supplements come in a variety of forms, including:
You might take a protein supplement before or after your workout, as well as at other times throughout the day.
A protein smoothie is the simplest method to incorporate protein powder and extra calories into your diet, especially for morning. You may use the remainder of the day to incorporate nutritious meals and snacks to ensure a well-balanced nutritional intake.
To begin your day with a high-energy breakfast, try this basic whey protein smoothie recipe. Try adding peanut butter, almond butter, flaxseeds, or chia seeds for even more protein and calories.
To boost protein content, add unflavored whey protein to foods like soups, mashed potatoes and porridge. Ready-to-drink "clear" protein supplement drinks are also available, which employ readily absorbed and digested protein isolates.
8. Supplemental protein
A frequent technique for athletes and bodybuilders who wish to gain weight and muscle is to take a protein supplement. Protein supplements come in a variety of forms, including:
- whey soy egg pea
- Whey protein supplements and mass gainers (supplements that may aid in muscle mass gain) can be effective weight-gain tactics, especially when paired with strength exercise.
- A 2022 evaluation of 74 research papers in otherwise healthy persons discovered that protein supplementation at or above 1.6 g of protein per kilogramme (or 2.2 pounds) of body weight per day enhanced lean body mass and lower body strength when paired with resistance training.
- Whey protein is frequently derived from dairy milk and has been shown to boost measures of athletic performance and recovery.
- Protein supplements may be even more vital if you exercise weights because your daily protein requirements rise.
- Whey protein, like other plant-based protein isolates like soy protein, contains all of the necessary amino acids needed for muscle building.
You might take a protein supplement before or after your workout, as well as at other times throughout the day.
A protein smoothie is the simplest method to incorporate protein powder and extra calories into your diet, especially for morning. You may use the remainder of the day to incorporate nutritious meals and snacks to ensure a well-balanced nutritional intake.
To begin your day with a high-energy breakfast, try this basic whey protein smoothie recipe. Try adding peanut butter, almond butter, flaxseeds, or chia seeds for even more protein and calories.
To boost protein content, add unflavored whey protein to foods like soups, mashed potatoes and porridge. Ready-to-drink "clear" protein supplement drinks are also available, which employ readily absorbed and digested protein isolates.
SUMMARY
Protein supplements are a simple and inexpensive way to enhance your daily protein consumption while following a weight gain diet plan. To enhance protein and calories, combine protein supplements with fats in smoothies or shakes.
Calories, antioxidants, and minerals are all found in dried fruit.
Dates can be filled with nut butter, cream cheese, or cooked grains such as rice or quinoa. To add sweetness to smoothies, sauces, and dressings, add one or two dates.
Calories, fibre, and antioxidants are all found in dried fruit. It's a simple approach to get more nutrients and calories.
Whole grain breads are another carbohydrate source that can be included in a weight gain diet.
By mixing bread with protein sources such as eggs, meat, and cheese, you may create some high-calorie, well-balanced meals.
When shopping for bread, go for natural whole grain and seeded bread.
Sandwiches are one of the most convenient, adaptable, and portable ways to increase your daily calorie consumption. Add nut butter spreads or avocado to up the calorie count.
Consider one of these sandwich recipes. Everything from the classic Reuben to wraps and inventive variations on the classic grilled cheese is available.
You could even make sourdough bread using whole-grain flour. The living beneficial bacteria in sourdough bread may offer health advantages as well, although further study in people is needed to validate such an impact.
9. Fruit that has been dried
Calories, antioxidants, and minerals are all found in dried fruit.
- Dried fruit comes in a variety of flavours and has a naturally high sugar content. They may be coupled with a protein source, such as pieces of meat, cheese, or a whey protein shake, because they are easy to chew and taste fantastic.
- They also go well with almonds and whole plain Greek yoghurt, offering a good balance of lipids, protein, and other essential components.
- Dried fruit is high in fibre and retains the bulk of its vitamins and minerals when dried.
- Dates are abundant in antioxidants, fibre, and nutrition. As a high-calorie snack, they're also adaptable and simple to make. Two Medjool dates contain around 130 calories.
Dates can be filled with nut butter, cream cheese, or cooked grains such as rice or quinoa. To add sweetness to smoothies, sauces, and dressings, add one or two dates.
SUMMARY
Calories, fibre, and antioxidants are all found in dried fruit. It's a simple approach to get more nutrients and calories.
10. Whole wheat bread
Whole grain breads are another carbohydrate source that can be included in a weight gain diet.
By mixing bread with protein sources such as eggs, meat, and cheese, you may create some high-calorie, well-balanced meals.
When shopping for bread, go for natural whole grain and seeded bread.
Sandwiches are one of the most convenient, adaptable, and portable ways to increase your daily calorie consumption. Add nut butter spreads or avocado to up the calorie count.
Consider one of these sandwich recipes. Everything from the classic Reuben to wraps and inventive variations on the classic grilled cheese is available.
You could even make sourdough bread using whole-grain flour. The living beneficial bacteria in sourdough bread may offer health advantages as well, although further study in people is needed to validate such an impact.
SUMMARY
Whole grain breads can be a beneficial part of a weight gain diet, especially when accompanied with a strong protein source or fat-based spreads.
11. Avocados
Avocados are high in healthy fats.
Avocados, unlike other entire fruits, have a high calorie content.
One big avocado has around 365 calories, 30 grammes of fat, and 17 grammes of fibre.
Avocados are also abundant in vitamins, minerals, and different phytochemicals.
Avocados may be used in a variety of dishes, including omelettes and salads.
Avocado toast is one of the most popular ways to eat avocado. Simply mash one avocado and spread it over toast. It's that easy! Add one egg for extra nutrition and calories.
Other great ways to enjoy the versatile avocado without packing on the pounds include:
- Guacamole soups wraps fries sushi as a topping as a replacement with mayonnaise grilled baked pickled
SUMMARY
Avocados are high in essential lipids and minerals. They're adaptable and may be added to a variety of meals or consumed on them alone to boost your daily calorie intake.
12. Cereals
Cereals may be a good source of carbohydrates, calories, and nutrients.
Muesli prepared with whole milk, for example, may be a fantastic carb option to include in your weight gain diet.
A 1 cup (237 mL) portion of cooked muesli (or 1/2 cup dry) has roughly 150 calories, plus the calories from any whole milk or toppings you add.
Consider topping your hot oatmeal, overnight oats, or whole milk Greek yoghurt with:
- nut butter nuts
- fruit that has been dried
- the seeds of chia
- fresh berries flaxseed
- granola cooked from scratch
- maple sugar
- honey
Ready-to-eat cereals can also be beneficial additions to a healthy weight-gain diet.
According to a 2016 assessment of 64 research, those who eat ready-to-eat cereals have better intakes of key nutrients, a lower risk of high blood pressure, and favourable impacts on type 2 diabetes.
When shopping for cereal, consider the following options:
- oats granola multigrain bran muesli
- When feasible, pick ones with the greatest fibre if it makes sense for you.
Granola is a high-calorie combination of grains, dried fruit, and nuts. Protein, fibre, and minerals are all present. Just 1/2 cup of granola has 200-300 calories.
SUMMARY
Eating cereals can be an excellent method to add calories and healthy nutrients to your weight gain diet. Add calorie-dense nut butter, sweetener, or whole nuts and seeds to cereal.
When you're on the run and in need of calories, several of the healthier cereal bars on the market might be a fantastic snack. Most bars contain between 150 and 200 calories.
They're also a terrific choice before or after a workout since they include a combination of slow- and fast-digesting carbohydrates.
Combine a cereal bar with additional protein sources, such as whole milk Greek yoghurt, boiled eggs, cold pieces of meat, or a protein shake, as a snack.
You may try making your own bars. It's far simpler than you would imagine.
Make your own homemade cereal bars using these recipes. Often, you'll only need a few items, which you may already have in your cupboard.
If you're not adept in the kitchen, you can get store-bought cereal bars.
Cereal bars are an inexpensive, pleasant, and nutrient-dense source of calories for on-the-go eating.
A lot of antioxidants and health advantages may be found in high-quality dark chocolate.
Dark chocolate that contains at least 70% cacao (the cacao seed from which chocolate is manufactured) may be beneficial to your health. A 2023 study discovered that persons with renal illness who consumed 40 g of 70% dark chocolate three times per week for two months had decreased inflammatory indicators.
Dark chocolate, like other high-fat meals, has a high calorie density, which means you may receive calories from it without eating much.
Each 100 g (3.5 oz) bar with 60-75% cacao solids has about 600 calories as well as micronutrients and health-promoting ingredients including fibre, magnesium, and antioxidants.
You can enjoy dark chocolate in ways other than eating it straight from the bar:
Dark chocolate comes in a variety of varieties and quality in supermarket aisles. Make sure to get one that has at least 70% cacao.
Check out this guide for professional dark chocolate purchasing advice.
Dark chocolate contains a lot of antioxidants and other minerals. It can be a tasty addition to a weight-gain diet.
For generations, cheese has been a staple meal.
It contains both calories and fats. 1 oz (28 g) of cheddar cheese has 110 calories and 7 g of protein.
One ounce of cheese is roughly the size of two dice.
Because cheese is appetising, you can simply incorporate it into most foods and add extra calories.
Cheese comes in an infinite number of kinds. Check out this list of cheeses to see which ones appeal to you.
Many cheeses have high levels of cholesterol and saturated fat. Cheeses of all varieties, like most high-calorie meals, should be taken in moderation.
Macaroni and cheese is an excellent source of calories, carbs, and protein. It may be used as a starting point for additional nutrient-dense additions like broccoli or peas. Consider using tiny amounts of bacon or other meats like pulled pork to offer extra calories and protein.
Try this mac and cheese recipe, which calls for 1 cup (125 g) of shredded cheddar cheese and has 314 calories per serving.
Cheese is high in protein and low in fat. If you need a calorie and flavour boost, add it to your meals.
Eggs are one of the world's healthiest muscle-building foods. They offer a simple, cost-effective, and delicious mix of high-quality proteins and lipids. Each big raw egg weighing 2 oz with a shell (50 g) has around 74 calories.
It's also critical to consume the entire egg. In fact, the yolk contains virtually all of the essential elements present in eggs.
As long as you don't have an egg intolerance or allergy, there's no need to limit your egg consumption for most generally healthy individuals – you may easily consume three eggs per day if you like.
Eggs are quite adaptable and may be prepared in a variety of ways, including boiling, poaching, frying, baking, and scrambling.
Use them for:
Omelettes are a popular breakfast item at any time of day. To contribute nutrients and calories towards your daily objectives, add meats, vegetables, and cheese, then top with sour cream and avocado.
Try these egg breakfast (or lunch or supper) dishes.
13 granola bars
When you're on the run and in need of calories, several of the healthier cereal bars on the market might be a fantastic snack. Most bars contain between 150 and 200 calories.
They're also a terrific choice before or after a workout since they include a combination of slow- and fast-digesting carbohydrates.
Combine a cereal bar with additional protein sources, such as whole milk Greek yoghurt, boiled eggs, cold pieces of meat, or a protein shake, as a snack.
You may try making your own bars. It's far simpler than you would imagine.
Make your own homemade cereal bars using these recipes. Often, you'll only need a few items, which you may already have in your cupboard.
If you're not adept in the kitchen, you can get store-bought cereal bars.
SUMMARY
Cereal bars are an inexpensive, pleasant, and nutrient-dense source of calories for on-the-go eating.
14. Dark chocolate
A lot of antioxidants and health advantages may be found in high-quality dark chocolate.
Dark chocolate that contains at least 70% cacao (the cacao seed from which chocolate is manufactured) may be beneficial to your health. A 2023 study discovered that persons with renal illness who consumed 40 g of 70% dark chocolate three times per week for two months had decreased inflammatory indicators.
Dark chocolate, like other high-fat meals, has a high calorie density, which means you may receive calories from it without eating much.
Each 100 g (3.5 oz) bar with 60-75% cacao solids has about 600 calories as well as micronutrients and health-promoting ingredients including fibre, magnesium, and antioxidants.
You can enjoy dark chocolate in ways other than eating it straight from the bar:
- cereal on top
- Combine it with trail mix or granola.
- Combine it with fruit, dissolve it in hot milk, and dip it in nut butter.
- Chocolate sweets such as energy bites, chocolate truffles and chocolate peanut butter avocado pudding can be made.
Dark chocolate comes in a variety of varieties and quality in supermarket aisles. Make sure to get one that has at least 70% cacao.
Check out this guide for professional dark chocolate purchasing advice.
SUMMARY
Dark chocolate contains a lot of antioxidants and other minerals. It can be a tasty addition to a weight-gain diet.
15. Cheese
For generations, cheese has been a staple meal.
It contains both calories and fats. 1 oz (28 g) of cheddar cheese has 110 calories and 7 g of protein.
One ounce of cheese is roughly the size of two dice.
Because cheese is appetising, you can simply incorporate it into most foods and add extra calories.
Cheese comes in an infinite number of kinds. Check out this list of cheeses to see which ones appeal to you.
Many cheeses have high levels of cholesterol and saturated fat. Cheeses of all varieties, like most high-calorie meals, should be taken in moderation.
Macaroni and cheese is an excellent source of calories, carbs, and protein. It may be used as a starting point for additional nutrient-dense additions like broccoli or peas. Consider using tiny amounts of bacon or other meats like pulled pork to offer extra calories and protein.
Try this mac and cheese recipe, which calls for 1 cup (125 g) of shredded cheddar cheese and has 314 calories per serving.
SUMMARY
Cheese is high in protein and low in fat. If you need a calorie and flavour boost, add it to your meals.
16 eggs, whole
Eggs are one of the world's healthiest muscle-building foods. They offer a simple, cost-effective, and delicious mix of high-quality proteins and lipids. Each big raw egg weighing 2 oz with a shell (50 g) has around 74 calories.
It's also critical to consume the entire egg. In fact, the yolk contains virtually all of the essential elements present in eggs.
As long as you don't have an egg intolerance or allergy, there's no need to limit your egg consumption for most generally healthy individuals – you may easily consume three eggs per day if you like.
Eggs are quite adaptable and may be prepared in a variety of ways, including boiling, poaching, frying, baking, and scrambling.
Use them for:
- salads
- casseroles sandwiches
- Baked egg muffins and bread can be used to replace treats like egg custard and crème brûlée (in moderation, of course).
Omelettes are a popular breakfast item at any time of day. To contribute nutrients and calories towards your daily objectives, add meats, vegetables, and cheese, then top with sour cream and avocado.
Try these egg breakfast (or lunch or supper) dishes.
SUMMARY:
Eggs are one of the finest meals for muscle growth and may be included in a weight gain diet. There is no limit to the quantity of eggs you should consume in a day for most generally healthy people, and they are high in nutrients.
Another handy and easy snack is Greek yoghurt prepared with whole milk. Greek yoghurt is thicker and more strained than regular yoghurt. This makes it an excellent topping or snack on its own.
Greek yoghurt has a nutritional composition that is well-balanced in terms of protein, carbohydrates, and fat.
Each 1/2 cup (170 gramme) serving of plain, whole milk Greek yoghurt contains 165 calories and 15 g of protein, before you add all of your favourite combinations and toppings.
Yoghurt may be used to produce high-calorie snacks. Here are a few examples:
For even more calories, try whole milk Greek yoghurt flavoured with fruit.
Look for purchasing advice on the best yoghurts here.
Another meal that might help you add high-quality protein to your diet is Greek yoghurt produced with whole milk. It's delicious on its own or as a component in a variety of cuisines.
Fats and oils are among the most calorie-dense meals available.
Simply adding 1 tablespoon (15 mL) of olive oil to sauces, salads, and cooking may fast add 120 calories.
Among the essential oils are:
Butter coffee or olive oil coffee is a trendy method to consume lipids for breakfast or as a high-calorie snack. You could also make a frothy latte by combining a cup of brewed coffee with coconut oil and unsalted butter.
Include fats and oils in your diet, especially if you're aiming to increase your daily calorie consumption.
To successfully gain weight, you must regularly consume more calories than you expend. Before attempting to gain weight, consult with a doctor or trained nutritionist to ensure that the lifestyle modifications you adopt are both successful and safe.
Lifting weights can assist extra calories be utilised to develop muscle rather than being stored as fat mass.
Include the items on this list in meals and meal plans that you love and can stick to over time.
17. Yoghurt prepared with whole milk
Another handy and easy snack is Greek yoghurt prepared with whole milk. Greek yoghurt is thicker and more strained than regular yoghurt. This makes it an excellent topping or snack on its own.
Greek yoghurt has a nutritional composition that is well-balanced in terms of protein, carbohydrates, and fat.
Each 1/2 cup (170 gramme) serving of plain, whole milk Greek yoghurt contains 165 calories and 15 g of protein, before you add all of your favourite combinations and toppings.
Yoghurt may be used to produce high-calorie snacks. Here are a few examples:
- Yoghurt with fruit: Mix together 1-2 cups yoghurt and fresh or dried fruit. Nuts, seeds, honey, oats, dark chocolate, or coconut flakes can also be added.
- To make chocolate peanut butter custard, combine 1-2 cups yoghurt, 100% cocoa powder, peanut or nut butter and a sweetener like stevia, honey or sugar. You may also add a scoop of whey protein for extra protein.
- Yoghurt parfait: Layer 1-2 cups yoghurt, granola, and mixed berries to make a delightful, well-balanced breakfast or snack.
- Smoothies: Greek yoghurt prepared with whole milk is a great way to boost the protein level of practically any smoothie and give it a creamier, milkshake-like consistency.
For even more calories, try whole milk Greek yoghurt flavoured with fruit.
Look for purchasing advice on the best yoghurts here.
SUMMARY
Another meal that might help you add high-quality protein to your diet is Greek yoghurt produced with whole milk. It's delicious on its own or as a component in a variety of cuisines.
18. Fats and oils
Fats and oils are among the most calorie-dense meals available.
Simply adding 1 tablespoon (15 mL) of olive oil to sauces, salads, and cooking may fast add 120 calories.
Among the essential oils are:
- olive oil extra virgin
- Avocado oil, sunflower oil, and coconut oil
Butter coffee or olive oil coffee is a trendy method to consume lipids for breakfast or as a high-calorie snack. You could also make a frothy latte by combining a cup of brewed coffee with coconut oil and unsalted butter.
SUMMARY
Include fats and oils in your diet, especially if you're aiming to increase your daily calorie consumption.
In conclusion
To successfully gain weight, you must regularly consume more calories than you expend. Before attempting to gain weight, consult with a doctor or trained nutritionist to ensure that the lifestyle modifications you adopt are both successful and safe.
Lifting weights can assist extra calories be utilised to develop muscle rather than being stored as fat mass.
Include the items on this list in meals and meal plans that you love and can stick to over time.
