The Best Food to Eat to Gain Weight Healthily

November 24, 2025 •

4 min read

According to the Centers for Disease Control and Prevention, approximately 1.6% of American adults aged 20 or older are underweight, highlighting a common health concern. For those seeking to increase their body mass safely, selecting the best food to eat to gain weight is crucial, focusing on nutrient-dense, calorie-rich options that support muscle development rather than simply adding unhealthy fat.

Quick Summary

This article outlines a strategic approach to healthy weight gain using nutrient-dense, calorie-rich foods. It explores the benefits of a balanced diet incorporating lean proteins, complex carbohydrates, and healthy fats, along with practical tips for increasing calorie intake and building muscle mass. The guide emphasizes quality nutrition over empty calories for sustainable results.

Key Points

Prioritize Caloric Density: Focus on foods that pack a lot of calories into a smaller portion to avoid feeling overly full.
Combine Macronutrients: For optimal weight gain, ensure each meal contains a balance of protein, complex carbs, and healthy fats.
Increase Frequency of Meals: Eating smaller meals more often (3 main meals and 2-3 snacks) can help you increase your calorie intake comfortably throughout the day.
Incorporate Healthy Fats: Add calorie-dense, healthy fats like nuts, avocados, and olive oil to meals and snacks.
Choose Nutrient-Dense Foods: Select foods that provide essential vitamins and minerals, not just empty calories from junk food.
Build Muscle with Resistance Training: To ensure weight gain is primarily lean muscle, incorporate weightlifting or other strength exercises.
Utilize High-Calorie Beverages: Smoothies made with whole milk, protein powder, and nut butter are an easy way to add calories without feeling stuffed.
Listen to Your Body: Pay attention to hunger and fullness cues, gradually increasing your intake over time as your appetite adjusts.
Stay Hydrated Between Meals: Avoid filling up on water or other low-calorie beverages right before eating to save room for nutrient-dense food.

Understanding the Calorie Surplus for Healthy Weight Gain

Healthy weight gain is not about eating junk food; it's about consuming more calories than your body burns while prioritizing nutrient-dense foods. This state is known as a calorie surplus. For sustained weight gain, it's recommended to aim for a moderate surplus of 300 to 500 extra calories per day, focusing on quality calories rather than empty ones. Combining this approach with resistance training is essential to ensure that the weight gained is primarily muscle mass, rather than excess fat.

The Three Pillars of a Weight-Gain Diet

1. High-Quality Proteins for Muscle Building

Protein is the building block of muscle and is vital for anyone looking to gain weight in the form of lean mass. Including a variety of high-quality protein sources at each meal supports muscle protein synthesis. Good options include:

Lean Meats: Chicken breast, lean beef, turkey, and pork tenderloin provide high-quality protein along with essential vitamins and minerals. Fattier cuts of meat also offer more calories per serving.
Eggs: A whole egg is a powerhouse of protein and healthy fats, with almost all of the beneficial nutrients concentrated in the yolk.
Dairy Products: Full-fat Greek yogurt, whole milk, and cottage cheese offer a balanced mix of proteins (casein and whey), carbs, and fats.
Fish: Fatty fish like salmon and mackerel are excellent sources of protein and heart-healthy omega-3 fatty acids.
Plant-Based Options: Lentils, beans, tofu, and tempeh are great protein sources for vegetarians and vegans.

2. Complex Carbohydrates for Sustained Energy

Complex carbohydrates are a cost-effective and calorie-dense way to increase energy intake, fueling workouts and replenishing muscle glycogen stores. Unlike simple carbs found in sugary snacks, complex carbs also provide essential fiber and nutrients. Key complex carbohydrate sources include:

Whole Grains: Brown rice, quinoa, and oats are staple carbohydrate sources.
Starchy Vegetables: Potatoes and sweet potatoes are not only calorie-rich but also packed with vitamins and minerals.
Legumes: Beans and lentils offer a potent mix of carbs and protein, plus fiber.

3. Healthy Fats to Boost Caloric Density

Healthy fats are the most calorie-dense macronutrient, providing 9 calories per gram, making them an excellent tool for increasing overall calorie intake without adding significant food volume. Incorporating them into your diet can be as simple as adding a tablespoon of oil to a salad or a handful of nuts to a snack. Excellent sources include:

Nuts and Nut Butters: Almonds, walnuts, and peanut butter are calorie-dense and rich in healthy fats, protein, and fiber.
Avocado: This fruit is loaded with healthy monounsaturated fats, vitamins, and minerals.
Oils: Extra virgin olive oil and coconut oil can be used for cooking or drizzled over meals.
Seeds: Chia seeds and flaxseeds add healthy fats and fiber to smoothies and other dishes.

Comparison Table: Calorie-Dense vs. Nutrient-Dense Foods


Food Category	Calorie-Dense & Nutrient-Dense Options	Calorie-Dense & Less Nutrient-Dense Options
Healthy Fats	Avocados, nuts, seeds, olive oil, fatty fish	Highly processed snack foods, fatty meats with high saturated fat, excess butter
Carbohydrates	Whole grains (oats, brown rice, quinoa), potatoes, sweet potatoes, legumes	White bread, sugary cereals, pastries, most crackers
Protein	Lean meats, eggs, Greek yogurt, fish, beans	Highly processed deli meats, most deep-fried protein sources
Snacks	Full-fat yogurt with nuts/seeds, trail mix, smoothies with nut butter	Candy bars, chips, sweetened beverages, most energy bars

Sample Meals and Strategies

To effectively gain weight, focus on creating meals and snacks that combine these macronutrients. For example, a breakfast smoothie could blend full-fat milk, a banana, a scoop of protein powder, and a tablespoon of peanut butter for a powerful calorie and nutrient boost. For lunch, combine a protein source like grilled chicken with a complex carb like quinoa and healthy fats from avocado. Snacking between meals is another key strategy, with options like trail mix or a handful of almonds providing an easy caloric boost.

Conclusion: Focus on Quality for Sustainable Results

Ultimately, the best food to eat to gain weight focuses on nutrient-dense, calorie-rich options rather than empty calories from junk food. By building a diet rich in high-quality proteins, complex carbohydrates, and healthy fats, and combining it with a consistent exercise routine, you can achieve healthy, sustainable weight gain. It's not just about eating more, but about eating better. For more information on creating a balanced, high-calorie meal plan, you can refer to reputable nutrition resources such as the Academy of Nutrition and Dietetics.

How to Build a Meal Plan for Healthy Weight Gain

To build a meal plan for healthy weight gain, prioritize frequent, balanced meals with calorie-dense foods. Aim for three main meals and two to three snacks per day, incorporating high-calorie beverages like smoothies or milkshakes. Focus on increasing portion sizes gradually and adding extra healthy fats like nuts, seeds, cheese, or oils to boost calorie content. Pair your diet with regular strength training exercises to promote muscle growth and stimulate appetite. Planning ahead and preparing snacks can also help ensure you consistently meet your daily calorie goals.

A Note on Supplements

While whole foods should be the primary source of nutrition, supplements can be useful for those with very high-calorie needs or struggling to eat enough. Protein powders and mass gainers are popular choices, but should be used to complement, not replace, a balanced diet. Always choose high-quality supplements and ensure they don't contain excessive added sugars or unhealthy fillers. Always consult a healthcare professional before adding supplements to your routine, especially if you have underlying health conditions.

Frequently Asked Questions

The quickest way to gain weight involves maintaining a consistent calorie surplus by consuming energy-dense foods rich in protein, complex carbohydrates, and healthy fats, alongside regular resistance training. Combining meals with calorie-dense drinks like homemade smoothies also helps boost intake without excessive volume.

Calorie-dense fruits like bananas, avocados, and dried fruits are excellent for weight gain. While avocados are high in healthy fats, bananas provide complex carbohydrates, and dried fruits offer concentrated calories and natural sugars.

To increase your appetite, try eating smaller, more frequent meals, incorporating light physical activity, and avoiding drinking large amounts of water or low-calorie beverages before meals. Adding extra calories with flavorful, calorie-dense foods like sauces, nuts, and cheeses can also make eating more enjoyable.

No, not all calories are the same. While a calorie surplus is necessary for weight gain, the source of those calories matters for your health. Focusing on nutrient-dense foods (healthy fats, lean proteins, complex carbs) ensures you gain muscle and provide your body with essential nutrients, unlike empty calories from junk food that primarily add fat.

Yes, protein shakes can be a very effective and convenient way to increase calorie and protein intake, especially for athletes or those with high needs. Blending protein powder with ingredients like whole milk, nut butter, and fruit can create a high-calorie shake that supports muscle growth.

Gaining weight slowly and steadily is generally recommended for healthier, more sustainable results. A moderate calorie surplus of 300 to 500 extra calories per day minimizes the amount of body fat gained, ensuring that most of the weight increase comes from muscle mass.

Healthy, high-calorie snack ideas include a handful of nuts or seeds, trail mix, a slice of whole-grain toast with nut butter and sliced banana, full-fat Greek yogurt topped with granola and dried fruit, or cottage cheese with fruit.