April 16, 2024

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Recipes, Food & Healthy Snacks

Recipes, Food & Healthy Snacks

Including healthy food for weight gain can increase muscle mass in underweight people. These foods can improve bone density and provide essential nutrients to boost your metabolism. Maintaining a healthy BMI is crucial for overall health, and being underweight is as concerning as being overweight.

However, remember that weight gain should be steady and must involve a gain in lean muscle mass. Gaining excess body fat is bad for your health and can cause several lifestyle disorders, including obesity and type 2 diabetes mellitus.

In this article, we discuss how healthy food for weight gain can improve your metabolism and share several interesting recipes to try at home.

High-Calorie Foods to Gain Weight

Eggs are the best healthy food for weight gain (Image via Unsplash/Tamanna Rumee)
Eggs are the best healthy food for weight gain (Image via Unsplash/Tamanna Rumee)

The following foods contain highly bioavailable proteins and are among the highest-calorie foods for weight gain.

1. Egg

Eggs are definitely a healthy food for weight gain. Eggs can be used to make some of the best high-protein snacks. Hundred grams of eggs contain:

  • Calories: 155 kcal
  • Protein: 12.6 grams
  • Carbohydrates: 1.12 grams
  • Fat: 10.6 grams
  • Choline: 294 mg
  • Vitamin D: 87 IU
  • Cholesterol: 373 mg

2. Chicken

If eggs are number one, then chicken can be considered the second-best healthy food for weight gain. Poultry contains essential vitamins, minerals, healthy fats, and good cholesterol. Chicken breast calories and nutritional profile are as follows:

  • Calories: 128 kcal
  • Fat: 2.7 g
  • Sodium: 44 mg
  • Carbohydrates: 0 g
  • Fiber: 0 g
  • Sugars: 0 g
  • Protein: 26 g

3. Fatty Fish

Fatty fish are amazing sources of essential fatty acids, including omega-3 fatty acids. They also contain vitamin A (retinol) and vitamin B12 (cobalamin).

Fish is definitely a healthy food for weight gain in underweight people. Try to include fatty fish like salmon, herring, sardines, and tuna in your meals if you’re trying to gain weight. The nutritional value of 100 grams of salmon is:

  • Calories: 280 kcal
  • Fat: 12.5g
  • Sodium: 86mg
  • Carbohydrates: 0g
  • Fiber: 0g
  • Sugars: 0g
  • Protein: 39.2g

Food for Weight Gain in Females

Whole animal proteins can help with weight gain as well as reduce inflammation. Women struggling with weight gain should increase their consumption of protein and fat to improve their overall calorie intake.

Vegan protein powders for women can also be included for extra protein and calories in a plant-based diet. Sudden weight gain is not healthy, and, hence, it is recommended to include only freshly sourced whole foods along with protein and healthy fats to prevent unusual weight gain.

Snacks for Weight Gain

Healthy food for weight gain can also be used to prepare snacks. Try out this recipe to make your own high-protein trail mix at home:


  • 1 cup of almonds, chopped
  • 1 cup of walnuts, chopped
  • 1/2 cup of roasted seeds (pumpkin, watermelon)
  • unsweetened coconut flakes


  • Roast all these ingredients, and let them cool.
  • Store in an airtight jar and enjoy any time.

Healthy Ways to Gain Weight

Whey protein is healthy food for weight gain (Image via Unsplash/Joanna Kosinska)
Whey protein is healthy food for weight gain (Image via Unsplash/Joanna Kosinska)

Homemade high-protein smoothies can help you with healthy weight gain. Try out the following easy and simple recipes:

Banana Walnut Whey Protein Smoothie

Walnuts are among foods that can be consumed on a gluten-free diet. Walnuts can also be used to make walnut bread and keto-friendly trail mixes.


  • 2 cups of milk (whole milk, plant-based milk substitute, low-fat milk)
  • 1 scoop of whey protein (unflavored)
  • 1/2 cup walnuts
  • 1-2 fresh chilled bananas
  • Stevia as a sweetener
  • 2 tbsp of heavy cream
  • 4 drops of vanilla extract


  • Add all the ingredients to the blender and blend until it’s smooth. You can add more milk for the desired consistency.

Peanut Butter Banana Shake

Peanut butter is a high-protein and high-calorie healthy food for weight gain. It has a creamy texture that is ideal for the preparation of shakes and smoothies.


  • 2 bananas
  • 2 tablespoons peanut butter, smooth
  • 2 cups of plain yogurt
  • 1 cup of full-fat milk or plant-based milk substitute
  • Cocoa powder as per taste


  • Add bananas, yogurt, milk, and peanut butter to a blender.
  • Blend to a smooth and thick smoothie.
  • Add cocoa powder to the blend or sprinkle on top.

Healthy Food for Weight Gain: Supplements to Consider

It’s not just high-protein foods, supplements can also help you with weight gain. You can consider adding a mass gainer to your diet. However, remember to choose certified organic products while purchasing any supplement.

Whey protein is also a healthy food for weight gain and can be included to meet your protein requirements. They can be used to prepare smoothies and shakes. Micronutrient supplements can also boost your metabolism and help with weight gain.