Delicious Low Cholesterol Meals for Weight Gain

January 7, 2026 •

4 min read

According to the National Lipid Association, it is possible to gain weight in a heart-healthy way by focusing on high-calorie, nutrient-dense foods that don't raise cholesterol. This guide provides delicious meal ideas and recipes to help you achieve healthy weight gain by balancing high calories with low saturated fat.

Quick Summary

This guide provides meal plans and recipes for healthy weight gain, emphasizing nutrient-dense foods low in saturated fat. Learn to incorporate healthy fats, lean proteins, and whole grains into your diet.

Key Points

Focus on Nutrient-Dense Foods: Prioritize high-calorie foods from whole sources like nuts, seeds, avocados, and lean proteins to boost energy intake healthily.
Choose Healthy Fats: Use olive, canola, and nut-based oils, along with foods like avocados and walnuts, to increase calories without raising bad cholesterol.
Embrace Lean Protein: Incorporate chicken, fish, legumes, and tofu to build muscle mass, which is a key part of healthy weight gain.
Prioritize Complex Carbs: Opt for whole grains such as oats, brown rice, and quinoa for sustained energy and beneficial fiber.
Snack Strategically: Include calorie-rich, low-cholesterol snacks like smoothies with nut butter, dried fruits, and nuts between meals to increase overall intake.
Incorporate Strength Training: Combine a high-calorie diet with resistance exercises to promote muscle growth and healthy weight gain.

To successfully gain weight while managing cholesterol, the core strategy is to create a calorie surplus using nutrient-dense foods, rather than relying on foods high in saturated or trans fats. This involves prioritizing healthy fats, lean proteins, and complex carbohydrates to provide the necessary fuel for your body without compromising heart health.

The Foundation: Calorie-Dense, Nutrient-Rich Foods

Not all calories are created equal, especially when heart health is a priority. For healthy weight gain, focus on a balanced diet incorporating these food groups:

Healthy Fats: Avocados, nuts (almonds, walnuts), seeds (chia, flax, pumpkin), and olive oil are excellent sources of monounsaturated and polyunsaturated fats. These are high in calories and support healthy cholesterol levels.
Lean Proteins: Opt for protein sources low in saturated fat, such as fish (especially oily fish like salmon, which provides omega-3s), skinless poultry, legumes (lentils, chickpeas, beans), and tofu. Protein is vital for building muscle mass, a key component of healthy weight gain.
Whole Grains: Unlike refined grains, whole grains like oats, brown rice, whole wheat pasta, and quinoa are packed with fiber. This fiber helps regulate cholesterol absorption and provides sustained energy for your body.
Fruits and Vegetables: While lower in calories, fruits and vegetables add essential vitamins, minerals, and fiber. Calorie-dense choices include bananas, dried fruits, sweet potatoes, and avocado.
Low-Fat Dairy (Moderate): Plain, low-fat Greek yogurt, skim milk, and some cheeses can be included in moderation, choosing lower-fat options to manage saturated fat intake.

Meal Ideas for Weight Gain

Breakfast Ideas

Overnight Oats: Combine rolled oats with almond milk, a spoonful of natural peanut butter, chia seeds, and sliced banana. Let it sit in the fridge overnight for a ready-to-eat, calorie-dense breakfast.
Greek Yogurt Parfait: Layer low-fat Greek yogurt with mixed berries, a sprinkle of nuts, and a drizzle of maple syrup for a protein-packed and satisfying start.
Avocado Toast: Mash half an avocado onto a slice of whole-grain toast and sprinkle with sunflower seeds. A scrambled egg white can be added for extra protein.

Lunch Ideas

Quinoa Bowl: Mix cooked quinoa with black beans, diced avocado, and fresh spinach. Drizzle with olive oil and a squeeze of lime for a complete, nutritious meal.
Grilled Chicken Sandwich: Serve grilled, skinless chicken breast on whole-grain bread with lettuce, tomato, and a generous layer of hummus.
Hearty Lentil Soup: Prepare a thick soup with lentils, mixed vegetables, and a vegetable broth base. Serve with a side of whole-grain bread for dipping.

Dinner Ideas

Grilled Salmon: Grill a salmon fillet and serve with wild rice and steamed asparagus. Cook the asparagus in extra-virgin olive oil for added healthy fats.
Lean Ground Turkey Pasta: Make a marinara sauce with lean ground turkey, mixed vegetables, and serve over whole wheat pasta for a filling and low-cholesterol meal.
Vegetarian Curry: A chickpea and lentil curry with vegetables, served over brown rice, is a delicious way to pack in plant-based protein and fiber.

Smart Snacking for More Calories

Snacks are crucial for boosting calorie intake throughout the day. Focus on nutrient-dense options:

High-calorie smoothies made with bananas, nut butter, and low-fat yogurt.
Dried fruit and a handful of unsalted nuts.
Whole-grain crackers with avocado or nut butter.
Edamame, either plain or lightly seasoned.

Comparison: Weight Gain Approach


Feature	High-Saturated Fat Approach	Low-Cholesterol Approach
Calorie Source	Relies on processed junk food, fatty meats, and full-fat dairy.	Focuses on nutrient-dense whole foods like nuts, seeds, lean protein, and healthy oils.
Saturated Fat	High, potentially increasing LDL (bad) cholesterol and heart disease risk.	Low, supporting healthy cholesterol levels.
Nutrient Density	Often low, providing empty calories.	High, supplying vitamins, minerals, and fiber.
Example Meal	Fast food burger with cheese, fries, and a milkshake.	Grilled salmon with wild rice and asparagus, and a high-calorie fruit smoothie.
Health Impact	Negative, with risks including high cholesterol and cardiovascular disease.	Positive, promotes overall health while achieving weight goals.

The Role of Exercise

To ensure that weight gain is healthy and consists of muscle rather than just fat, incorporate resistance or strength training into your routine. This type of exercise builds muscle mass and can also help improve your appetite. A combination of a strategic diet and targeted exercise is the most effective path to a healthier body composition.

Conclusion

Achieving healthy weight gain while managing cholesterol is a balanced and mindful process. By building your meals around nutrient-dense, high-calorie foods like lean proteins, whole grains, healthy fats, and fruits, you can increase your body weight without compromising your heart health. Prioritizing smaller, more frequent meals and incorporating strength-training exercises can further support your goals effectively. A healthy weight gain is a long-term investment in your overall well-being. For more information, the NHS provides guidance on healthy ways to gain weight.

Frequently Asked Questions

No, a low-cholesterol diet is not necessarily low-calorie. By focusing on calorie-dense foods that are low in saturated fat, such as nuts, seeds, avocados, and whole grains, you can easily increase your calorie intake for weight gain.

Increase your intake by eating more frequently and choosing nutrient-dense options. Add extra healthy fats to meals, such as olive oil to vegetables or avocado to sandwiches. Opt for high-calorie snacks like nut butter on whole-grain bread or fruit smoothies.

Simple, high-calorie snacks include a banana and nut butter smoothie, a handful of mixed nuts with dried fruit, or whole-grain crackers topped with hummus or avocado. These options provide a significant calorie boost with healthy nutrients.

Yes, you can eat meat. Choose lean, skinless poultry and lean ground turkey. Limit red meat consumption to 1-3 times per week and ensure it is a lean cut. Oily fish like salmon is also highly recommended due to its omega-3 fatty acids.

Protein shakes can be a convenient supplement, but it's best to prioritize whole food sources first. If using shakes, opt for ones with about 10-20 grams of protein and minimal added sugar, and always consult a healthcare professional before adding supplements.

Exercise is very important. To ensure weight gain comes from muscle and not just fat, incorporate moderate resistance or strength training. This helps build muscle mass and can also stimulate your appetite.

Ensure meals are high in calories but low in saturated fat by using vegetable oils (olive, canola) for cooking, choosing lean proteins, adding plenty of nuts and seeds, and incorporating avocados. Avoid cooking with butter, lard, or coconut oil, and limit intake of fatty meats and high-fat dairy.