Which plant is good for weight gain? Discovering nutrient-dense options

January 10, 2026 •

4 min read

According to Healthline, just one large avocado provides around 365 calories, 30 grams of fat, and 17 grams of fiber, making it an incredibly effective option for those seeking which plant is good for weight gain. This article delves into various nutrient-rich plants and herbs that can help you achieve a healthy weight gain naturally and sustainably.

Quick Summary

This guide provides an overview of plant-based foods and herbs that can facilitate healthy weight gain. It highlights calorie-dense options, high-protein sources, and Ayurvedic herbs, explaining how to incorporate them into your diet for optimal results.

Key Points

Incorporate Nuts and Seeds: Excellent sources of calories, protein, and healthy fats, ideal for boosting intake through snacks or additions to meals.
Leverage Starchy Vegetables: Potatoes, sweet potatoes, and quinoa provide complex carbohydrates and sustained energy for healthy weight gain.
Add Healthy Fats with Avocados: This fruit is packed with calories and beneficial fats, making it a versatile ingredient for smoothies, toast, and salads.
Prioritize Plant-Based Protein: Include legumes like lentils and chickpeas, along with tofu and tempeh, to support muscle mass development.
Consider Ayurvedic Herbs: Herbs such as Ashwagandha and Shatavari can help manage stress, improve appetite, and support muscle growth.
Choose Calorie-Dense Whole Foods: Focus on nutrient-rich options like nuts, dried fruits, and whole grains for effective and healthy weight gain.
Consult a Professional: Always speak with a healthcare provider before adding new supplements, including herbs, to your diet.

Calorie-Dense Whole Plant Foods

For healthy and sustainable weight gain, focusing on calorie-dense whole foods is essential. These plants provide the necessary energy surplus to build mass without relying on unhealthy alternatives. Increasing daily calorie intake safely and effectively is the primary goal.

Nuts and Seeds

Nuts and seeds are powerhouses of calories, healthy fats, and protein, making them excellent for weight gain. Just a small handful can significantly boost your calorie intake. Almonds, cashews, and peanuts, for example, offer a perfect blend of nutrients. You can incorporate them into your diet by snacking on them raw, mixing them into smoothies, or adding them to yogurt. Nut butters, like peanut or almond butter, are also calorie-dense and work well on toast or in shakes.

Dried Fruits

Dried fruits are naturally high in sugar and calories, providing a quick and easy way to increase energy intake. They contain antioxidants and micronutrients that contribute to overall health. Dates, raisins, and apricots are all great choices. They can be added to breakfast cereals, blended into smoothies, or eaten as a quick snack on their own.

Starchy Vegetables

Complex carbohydrates are not villains; they are crucial for energy and healthy weight gain. Starchy vegetables offer a cost-effective way to add calories and nutrients. They replenish muscle glycogen, which is important for physical activity.

Potatoes and Sweet Potatoes: Versatile and packed with energy. A medium-sized baked potato contains approximately 160 calories. They can be baked, roasted, or mashed.
Quinoa: A complete protein and complex carb source. It can be a staple grain for frequent, calorie-dense meals.
Corn and Peas: These provide a mix of carbs and protein and can be added to various dishes.

Avocados

Unlike most fruits, avocados are rich in healthy fats and are highly calorie-dense. One large avocado provides a significant calorie boost along with fiber and numerous vitamins. They are incredibly versatile and can be used in guacamole, smoothies, or mashed on whole-grain toast.

High-Protein Plant-Based Sources

Protein is essential for building muscle mass, which is a key component of healthy weight gain. Plant-based proteins are effective and can be easily integrated into a weight gain diet.

Legumes: Lentils, chickpeas, and kidney beans are excellent sources of protein and fiber. They can be used in curries, salads, and soups.
Tofu and Tempeh: Made from soybeans, these offer a high protein count and are great for stir-fries and other dishes.
Sattu: This traditional flour made from ground chickpeas and cereals provides a huge energy boost, with 100 grams offering around 413 calories. It can be mixed with milk, sugar, and dried fruits for a high-calorie drink.

Ayurvedic Herbs for Weight Gain

Certain Ayurvedic herbs are traditionally used to help promote healthy weight gain by improving appetite and muscle mass.

Ashwagandha (Withania somnifera)

Often called 'Indian ginseng', Ashwagandha is an adaptogenic herb known for reducing stress and balancing hormones, including cortisol. High stress can lead to unwanted weight loss, and by mitigating this, Ashwagandha can help stabilize appetite and support muscle growth. Studies suggest it can help increase muscle mass and strength, particularly when combined with resistance training.

Shatavari (Asparagus racemosus)

Shatavari is known in Ayurveda as a rejuvenating herb that can help with weight gain by stimulating appetite. It works by balancing the body and promoting overall vitality, which can benefit individuals who struggle to consume enough calories.

Comparison of Plant-Based Options for Weight Gain


Feature	Nuts & Seeds	Avocados	Starchy Vegetables	Ayurvedic Herbs	Legumes & Tofu
Calorie Density	Very High	High	High	Varies (Low, affects appetite/metabolism)	Moderate to High
Protein Content	High	Low	Moderate	Low (focus on muscle synthesis)	High
Healthy Fats	Very High	Very High	Low	Very Low	Low
Primary Mechanism	Direct Calorie Intake	Direct Calorie Intake	Direct Calorie Intake (Carbs)	Hormonal Balance, Appetite, Stress Reduction	Muscle Growth (Protein), Calorie Intake
Incorporation Method	Snacks, Smoothies, Toppings	Guacamole, Toast, Smoothies	Baked, Roasted, Mashed	Supplements (capsules/powder)	Curries, Salads, Stir-fries

Conclusion: A Holistic Approach

Achieving healthy weight gain with plant-based sources involves a strategic combination of nutrient-dense whole foods and, if desired, supportive herbs. The key is a consistent calorie surplus delivered through healthy, balanced meals and snacks, not empty calories. Incorporating foods like nuts, avocados, and legumes provides the necessary fuel for muscle growth, while herbs like Ashwagandha and Shatavari can address underlying issues related to stress and appetite. Remember to pair a high-calorie, high-protein diet with regular exercise for optimal muscle building. Always consult a healthcare professional before starting any new supplement regimen, including Ayurvedic herbs, to ensure it's appropriate for your health status. For further reading on healthy food options for weight gain, see Healthline's guide: https://www.healthline.com/nutrition/18-foods-to-gain-weight.

A Sample Meal Plan for Plant-Based Weight Gain

Breakfast: Oats cooked with full-fat soy milk, topped with a handful of almonds, cashews, honey, and dried fruits.

Mid-Morning Snack: A fruit smoothie blended with a banana, avocado, a scoop of plant-based protein powder, and peanut butter.

Lunch: Brown rice with a generous serving of lentil curry and a side of mixed vegetable salad.

Evening Snack: Peanut butter toast on whole-grain bread with a handful of dates.

Dinner: Soya chunk curry or tofu stir-fry served with two whole-wheat rotis or a portion of quinoa.

This sample plan illustrates how to build a calorie-dense diet using plant-based ingredients to support your weight gain goals effectively.

Frequently Asked Questions

Yes, a plant-based diet can be very effective for healthy weight gain by focusing on calorie-dense whole foods like nuts, seeds, starchy vegetables, and legumes to create a calorie surplus.

In Ayurveda, herbs like Ashwagandha, Shatavari, and Safed Musli are recommended to support weight gain by improving appetite, muscle mass, and overall vitality.

You need to focus on a calorie-surplus diet, meaning you consume more calories than you burn. This involves incorporating high-calorie plant foods and consuming multiple, smaller meals throughout the day.

Ashwagandha, an adaptogenic herb, helps regulate metabolism and balance hormones by reducing cortisol levels. By managing stress, it helps control emotional eating and supports muscle growth.

Healthy fats from plant sources like avocados, nuts, and olive oil are essential for weight gain. They are high in calories and important for overall health.

Yes, dried fruits are naturally high in sugar and calories, which helps increase your daily calorie intake. They are also rich in antioxidants and micronutrients.

Both are crucial. While a calorie surplus is necessary for weight gain, a diet rich in carbohydrates provides energy. Protein is vital for increasing muscle mass and is necessary alongside a calorie-rich diet.