What Foods and Supplements Help You Gain Weight Safely?

January 11, 2026 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), around 1.5% of adults in the United States are underweight. A healthy and sustainable approach is crucial for those looking to add mass. Here's a comprehensive guide detailing what foods and supplements help you gain weight safely and effectively.

Quick Summary

This article provides a comprehensive guide to gaining weight healthily, covering high-calorie foods, effective supplements, and dietary strategies. It outlines nutrient-dense options like whole milk, nuts, and complex carbs to increase caloric intake safely and build muscle mass.

Key Points

Prioritize Nutrient-Dense Calories: Focus on whole foods like nuts, fatty fish, and whole milk for high-quality calories.
Increase Meal Frequency: Eating smaller, more frequent meals can prevent feeling too full and increase overall caloric intake.
Drink Your Calories Strategically: Use high-calorie beverages like smoothies and whole milk to supplement meals, avoiding low-calorie drinks before eating.
Consider Creatine for Muscle Growth: Creatine monohydrate is a well-researched and affordable supplement for enhancing strength and building muscle.
Use Protein and Mass Gainer Shakes: Protein powders and weight gainer supplements are convenient tools to meet high protein and calorie needs, especially for those with small appetites.

Building a Caloric Surplus with Nutrient-Dense Foods

To gain weight, you must consume more calories than your body burns daily, a state known as a caloric surplus. However, the quality of these calories is as important as the quantity. Choosing nutrient-dense, high-calorie foods helps ensure you gain weight from muscle and healthy fat, not just empty calories.

High-Calorie Foods to Incorporate into Your Diet

Nuts and Nut Butters: A single handful of almonds or a tablespoon of peanut butter is packed with healthy fats, protein, and calories, making them an easy snack option.
Dried Fruit: Dates, prunes, and raisins are rich in calories, natural sugars, and antioxidants. They are excellent for snacking or adding to oatmeal and yogurt.
Full-Fat Dairy: Whole milk, Greek yogurt, and cheese provide a balanced mix of proteins, carbs, and fats. They can be added to meals or used to create nutritious, high-calorie smoothies.
Fats and Oils: Healthy fats like olive oil, avocado oil, and coconut oil are highly calorie-dense. A tablespoon can easily add 120 calories to sauces, salads, and cooking.
Red Meats: Fatty cuts of red meat, like steak, are an excellent source of protein for muscle building and provide a significant calorie boost.
Potatoes and Starchy Vegetables: These are cost-effective sources of carbohydrates and calories. Sweet potatoes, corn, and quinoa help replenish muscle glycogen stores, fueling your workouts.
Salmon and Oily Fish: Salmon is rich in high-quality protein and beneficial omega-3 fatty acids. A single fillet offers a substantial calorie and nutrient boost.
Whole Eggs: Eggs are an affordable source of high-quality protein and healthy fats. Most of the beneficial nutrients are concentrated in the yolk.

Strategic Dietary Habits for Maximizing Caloric Intake

Eat More Frequently: Instead of three large meals, aim for five or six smaller, more frequent meals throughout the day. This can help prevent feeling overly full and ensure a steady calorie intake.
Drink Your Calories: For those with a small appetite, drinking calories can be easier. Opt for whole milk, smoothies, or homemade shakes packed with high-calorie ingredients like nut butter, oats, and protein powder.
Fortify Your Foods: Add extra calories and nutrients to your existing meals. Sprinkle cheese on pasta, add nuts and seeds to yogurt, or mash butter into potatoes.
Don't Drink Before Meals: Drinking water or low-calorie beverages before a meal can fill up your stomach, reducing your appetite. Save your drinks for during or after the meal.

Essential Supplements for Healthy Weight Gain

Supplements can complement a high-calorie diet, especially for those with high activity levels or small appetites. They are not a substitute for whole foods but can help bridge nutritional gaps.

Top Supplements for Gaining Mass

Creatine: One of the most-researched and effective supplements for muscle growth. It provides energy to muscle cells, helping you lift heavier and build more muscle mass over time. Creatine monohydrate is a well-studied and cost-effective option.
Protein Powders: Supplements like whey protein are a convenient and affordable way to increase your daily protein intake, which is essential for muscle repair and growth. It's easily added to smoothies or shakes.
Weight Gainer Shakes: These are high-calorie, pre-formulated supplements containing a blend of protein, carbohydrates, and fats. They are especially useful for individuals who struggle to consume enough calories from food alone.

Comparison of Common Weight Gain Strategies


Feature	Caloric Surplus (Whole Foods)	Weight Gainer Supplements	Creatine Monohydrate
Primary Mechanism	Increase total calorie and nutrient intake through food.	Supplement an existing diet with concentrated calories.	Enhance muscle performance to promote muscle growth.
Nutrient Density	High, from a wide variety of whole food sources.	Varies; some are higher in sugar and less balanced.	Low; focus is on muscle energy, not broad nutrition.
Cost	Can be more budget-friendly if planned carefully.	Potentially expensive for sustained use.	Very affordable and cost-effective.
Primary Goal	Balanced weight gain, muscle building, and overall health.	Rapid calorie intake for mass gain.	Directly improves strength and muscle growth.
Best For	Most individuals aiming for sustainable and healthy weight gain.	Individuals struggling to eat enough due to low appetite.	Athletes and bodybuilders focused on muscle performance.

Conclusion: A Holistic Approach to Weight Gain

Gaining weight healthily involves a combination of a strategic diet, consistent exercise (particularly resistance training), and smart use of supplements. The foundation of any successful weight gain plan is a diet rich in nutrient-dense, high-calorie foods such as whole milk, nuts, lean meats, and complex carbohydrates. Supplements like whey protein and creatine can provide a significant advantage, helping to accelerate muscle growth and meet daily caloric targets. By focusing on quality nutrition and a structured fitness routine, you can achieve your weight gain goals safely and effectively. Remember to consult a healthcare professional before starting any new diet or supplement regimen to ensure it aligns with your specific health needs.

Recommended Resource

For further reading on nutrient timing and its role in muscle growth and performance, consider this resource: The Optimal Protein Intake Guide

Frequently Asked Questions

Some of the best high-calorie and healthy foods include nuts and nut butters, dried fruits, whole-fat dairy like whole milk and Greek yogurt, avocados, red meat, salmon, and starchy vegetables such as potatoes and sweet potatoes.

While generally safe for healthy individuals, supplements are not strictly monitored by the FDA for safety and efficacy. It is best to consult with a doctor or registered dietitian to determine if weight gainer supplements are appropriate for your specific health goals and needs.

Eating excessive amounts of any food can lead to weight gain, but relying on junk food (high in empty calories, sugar, and unhealthy fats) can be detrimental to your health. For healthy weight gain, focus on nutrient-dense foods that provide balanced nutrition.

Eating smaller, more frequent meals throughout the day can be more effective than relying on three large ones, especially if you have a smaller appetite. Aim for five to six meals or snacks per day to ensure a consistent calorie intake.

Exercise, particularly resistance training, is crucial for building muscle mass, which is a key component of healthy weight gain. It helps ensure that extra calories are used for muscle growth rather than being stored as fat.

Whey protein is often cited as one of the best for muscle building due to its high concentration of branched-chain amino acids (BCAAs) and its quick digestion. For those who are lactose intolerant or vegan, plant-based proteins like soy or pea are also effective alternatives.

No, it is advisable to avoid drinking water or other liquids before a meal, as this can fill your stomach and reduce your appetite. Instead, drink high-calorie beverages like smoothies or milkshakes alongside or after your meals to increase your overall calorie intake.