The Best Thing to Eat to Gain Weight Healthily

October 25, 2025 •

4 min read

According to the World Health Organization, being underweight can lead to health problems like weakened immunity and bone fractures. Learning what is the best thing to eat to gain weight involves focusing on a strategic approach using a variety of high-calorie, nutrient-dense foods rather than simply consuming junk food.

Quick Summary

This article explores the optimal foods for healthy weight gain, focusing on nutrient-dense options like nuts, whole milk, and lean proteins. It provides actionable strategies and nutritional information to help safely and effectively increase calorie intake and build muscle mass.

Key Points

Create a Calorie Surplus: Consume 300–500 extra calories per day from nutrient-dense foods to gain weight healthily and sustainably.
Prioritize Healthy Fats and Proteins: Focus on foods like nuts, avocados, eggs, and lean meats, which are high in both calories and essential nutrients for muscle growth.
Embrace Strategic Snacking: Eat smaller, frequent meals and incorporate high-calorie snacks like trail mix, Greek yogurt, or a banana with peanut butter between meals.
Incorporate Homemade Smoothies: Use homemade protein shakes and smoothies with ingredients like milk, protein powder, nut butter, and oats to conveniently increase caloric intake.
Combine Diet with Resistance Training: Pair your high-calorie diet with weightlifting or resistance training to build muscle mass and ensure healthy, lean weight gain.
Choose Starchy Carbohydrates: Include complex carbs like rice, oats, and sweet potatoes to provide sustained energy and replenish muscle glycogen.
Stay Hydrated Between Meals: Drink water between meals rather than with them to avoid feeling full too quickly and to save room for more food.

Building a Calorie Surplus with Nutrient-Dense Foods

To gain weight, you must consume more calories than your body burns. This is known as creating a caloric surplus. However, the quality of these calories is crucial for healthy, sustainable weight gain, preventing an excess of body fat. The best strategy is to focus on energy-dense foods rich in healthy fats, protein, and complex carbohydrates. These foods provide the building blocks for muscle growth and replenish glycogen stores, which is vital for those who are also strength training.

The Power of Healthy Fats and Protein

Healthy fats are your allies when trying to gain weight. They are the most calorie-dense macronutrient, providing about nine calories per gram. Incorporating sources like nuts, seeds, avocados, and olive oil can significantly increase your daily caloric intake without adding a large volume of food. Protein is equally important, particularly for building muscle mass. A sufficient intake supports muscle protein synthesis and repair, especially when combined with resistance training. Excellent sources include eggs, lean red meat, fish, and dairy products like Greek yogurt.

Incorporating Starchy Carbohydrates and Whole Grains

While fats and proteins are essential, carbohydrates provide the primary fuel for your body and muscles. Opt for complex and starchy carbohydrates to provide sustained energy. Foods like rice, oats, sweet potatoes, and whole-grain bread are nutrient-rich options that help you meet your calorie goals. They also replenish muscle glycogen, which is depleted during exercise and is crucial for recovery and growth.

Strategic Snacking and Meal Timing

For individuals with a small appetite, eating frequent, smaller meals is more effective than trying to eat three very large meals. Plan for three main meals and 2-3 substantial snacks throughout the day to consistently provide your body with energy. Consider snacks like trail mix, a banana with peanut butter, or full-fat Greek yogurt with granola and berries to maximize calorie and nutrient intake. Having a protein-rich snack before bed can also aid in recovery and muscle building.

The Role of Homemade Smoothies

For those who struggle to eat enough whole foods, homemade smoothies are a game-changer. They are an easy and convenient way to consume a high number of calories and nutrients in a single serving. A basic recipe can include milk, a banana, a scoop of whey protein powder, a spoonful of nut butter, and some oats. This blend provides a balance of protein, carbs, and healthy fats that can be consumed quickly and easily.

Comparison of High-Calorie Foods for Weight Gain

This table compares common nutrient-dense foods to help you make informed choices for your weight gain journey.


Food Item	Primary Benefit	Sample Calories (per 100g)	Notes
Nuts & Nut Butters	High in healthy fats, protein, fiber, and calories.	600-700 kcal	Macadamia nuts and pecans are particularly calorie-dense.
Avocado	Rich in monounsaturated fats, fiber, vitamins, and minerals.	~160 kcal	Excellent for adding to salads, sandwiches, and smoothies.
Whole Milk	Balanced source of protein, carbs, and fats.	~65 kcal	Contains both casein and whey protein for muscle growth.
Red Meats	High in protein, iron, and creatine.	200-300+ kcal	Fattier cuts offer more calories, but focus on lean options.
Rice (Brown)	Starchy carbs and fiber for energy.	~123 kcal	A calorie-dense base for many meals like stir-fries and curries.
Eggs	High-quality protein and healthy fats, especially in the yolk.	~155 kcal	Extremely versatile and affordable; eat the whole egg.

Combining Diet with Exercise

While diet is paramount for weight gain, combining it with resistance training is the optimal strategy, especially for building muscle mass. Exercise helps stimulate muscle growth, ensuring that the extra calories you consume are used to build muscle rather than just stored as fat. Focus on compound exercises like squats, deadlifts, and bench presses, and aim for consistency rather than excessive volume. Just two to three intense training sessions per week can be sufficient for progress, allowing your muscles adequate time to recover and grow.

Conclusion: Strategic Choices for Healthy Weight Gain

There is no single "best" food to eat to gain weight; rather, it is a strategic combination of nutrient-dense, high-calorie foods paired with a consistent eating and exercise plan. By prioritizing foods rich in healthy fats, protein, and complex carbohydrates, and consuming them frequently throughout the day, you can achieve a calorie surplus in a healthy and sustainable way. Supplementing with homemade shakes and incorporating resistance training will further accelerate muscle development and overall weight gain goals. Always consult a healthcare provider or a dietitian to ensure your weight gain plan is appropriate for your individual needs. For more resources on nutritional guidance, visit the National Health Service website.

Frequently Asked Questions

Examples include nuts and nut butters, avocados, whole milk, Greek yogurt, dried fruits, lean red meats, salmon, eggs, rice, and starchy vegetables like potatoes.

You can add calorie-dense ingredients to your meals, such as adding olive oil to vegetables, sprinkling cheese on pasta, or blending nut butter into smoothies. Drinking your calories with homemade shakes or milk can also be effective.

No, while protein supplements can be helpful, they are not a replacement for healthy meals. It is best to prioritize a balanced diet of whole foods, but supplements can aid if you struggle to meet your protein or calorie needs.

Both are important. You need a calorie surplus from both carbohydrates and healthy fats to gain weight, and sufficient protein to ensure the weight you gain is muscle mass rather than just fat.

Research suggests that those training to gain muscle should aim for 1.4–2 grams of protein per kilogram of body weight per day.

Combining a high-calorie diet with resistance training helps stimulate muscle growth, directing extra calories toward building muscle mass instead of being stored as body fat.

If you have a small appetite, focus on eating more frequently throughout the day with nutrient-dense snacks and consuming high-calorie beverages like smoothies between meals.