The 18 Best Healthful Foods to Gain Weight Fast

The most effective foods for gaining weight typically include sources of plant and animal protein, healthy fats and oils, complex carbohydrates, and full-fat dairy products. Exactly what you should eat, though, depends on your individual weight and health objectives.

For some individuals, adding weight or building muscle can be as challenging as losing weight is for others.

To gain weight, you need to consume more calories than you expend during the day, often achieved by eating numerous smaller meals throughout the day.

Including specific foods in your diet can supply extra calories and nutrients, such as protein, to make weight-gain efforts both safe and effective.

Below are 18 of the top foods to help you gain weight or build muscle in a way that suits you.

1. Homemade protein smoothies

Homemade protein smoothies are a nutritious and efficient method for increasing body mass.

Preparing your own smoothies lets you control the ingredients and easily raise the calorie content.

Here are some flavorful combinations to try. Pair each with 2 cups (470 milliliters) of dairy milk or soy milk if you’re lactose intolerant. Both options tend to have more calories and nutrients than many other milk alternatives.

• Chocolate banana nut shake: Blend 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 mL) of peanut or another nut butter.
• Vanilla berry shake: Blend 1 cup (237 mL) of fresh or frozen mixed berries, ice, 1 cup (237 mL) of high-protein whole milk Greek yogurt, and 1 scoop of vanilla whey protein.
• Super green shake: Blend 1 cup (237 mL) of spinach, 1 avocado, 1 banana, 1 cup (237 mL) of pineapple, and 1 scoop of unflavored or vanilla whey protein.

Each of these smoothies supplies roughly 400–600 calories, along with a substantial amount of protein and other key vitamins and minerals.

Summary

A protein smoothie is a convenient way to boost your daily calorie intake in a portable format that can be tailored to your tastes.

2. Dairy milk

Dairy milk has long been used as a weight-gaining and muscle-building beverage.

It offers a balance of proteins, carbohydrates, and fats, and is a good source of calcium along with various vitamins and minerals.

If your goal is muscle growth, milk is an excellent protein source because it contains both casein and whey proteins. A 2018 review found cow’s milk can assist in increasing muscle mass when paired with resistance training (3).

Research also indicates that milk, or the combination of whey and casein, may promote greater gains in mass compared with other protein sources (4).

Try sipping 1 cup of whole milk (237 mL) as a snack, with a meal, or around your workouts to get about 149 calories and 8 grams (g) of protein per serving.

Summary

Drinking milk is an easy way to increase protein intake. It provides both casein and whey, which are linked to supporting muscle development.

3. Rice

Rice is an affordable, convenient carbohydrate source that fits well into a weight-gain plan. One cup (158 g) of cooked white rice supplies about 204 calories, 44 g of carbs, and very little fat.

Rice is relatively calorie-dense, allowing you to pack in carbs and calories from a single serving—useful if your appetite is small or you fill up quickly.

When short on time, instant microwave rice packs can be combined with protein sources for a fast meal.

Another popular approach is cooking a large batch of rice, refrigerating or freezing portions, and mixing it with different proteins and fats across the week. Rice can be a staple supporting frequent, smaller meals throughout the day.

To add flavor, calories, and a protein boost, try stirring any of the following into cooked rice:

• butter and Parmesan cheese
• broccoli and cheese
• scrambled eggs
• toasted sesame seeds, peanuts, or cashews

You can also dress rice with sauces such as:

• curry
• pesto
• alfredo

A rice-based dish can easily become a complete meal. For example, wild rice with chicken and kale provides a balanced lunch at about 400 calories per serving.

Summary

Rice is a source of calories and carbohydrates that can be used in numerous frequent, smaller meals throughout the day.

4. Nuts and nut butter

Nuts and nut butters are helpful additions to a weight-gain diet.

For instance, a small handful of raw almonds (1/4 cup or about 32 g) contains roughly 170 calories, 6 g of protein, and 15 g of fat.

Because nuts are calorie-dense, eating just two handfuls a day with meals or as snacks can quickly boost your calorie intake.

Nut butter can be mixed into smoothies, yogurts, or spread on crackers to create a high-calorie snack in moments.

Try a simple peanut butter banana smoothie for a quick energy lift (about 270 calories when using whole milk). If you have a nut allergy, substitute a safe seed or other tolerated spread.

Opt for 100% nut butters without added sugars or oils, or make your own—homemade almond butter is easy and budget-friendly.

Summary

Nuts and nut butters are tasty, high-calorie, nutrient-dense options that are simple to add to many snacks and recipes.

5. Red meats

Red meats, like beef and pork, are among the most effective foods for promoting muscle growth.

For example, a 3 oz (85 g) portion of steak contains about 228 calories, 24 g of protein, and roughly 2.5 g of leucine.

Leucine is a crucial amino acid that helps trigger muscle protein synthesis and build new muscle tissue.

Red meats also naturally contain creatine, an important compound for supporting muscle size, strength, and overall performance.

While lean cuts like pork tenderloin are nutrient-dense, choosing fattier cuts can provide additional calories to help you consume more overall.

A 2022 review concluded that meat consumption, especially red meat, significantly helps improve muscle mass when paired with resistance training and can reduce age-related muscle loss.

The review also notes an association between high red meat intake and colorectal cancer, and current guidance suggests limiting red meat to no more than 50 g per day.

Summary

Red meat is a powerful protein source that can promote muscle gain when combined with strength training. It supplies leucine and, in fattier cuts, extra calories.

6. Potatoes and complex carbohydrates

Potatoes and other complex carbs are an economical means of adding calories.

Complex carbohydrates tend to release energy steadily and also supply nutrients such as potassium, fiber, vegetables, and whole grains.

Consider these sources of complex carbs:

• quinoa
• oats
• corn
• buckwheat
• potatoes and sweet potatoes
• squash
• winter root vegetables
• beans and legumes

These carbs not only add calories but also increase muscle glycogen stores—an important fuel for many activities.

Many of these foods contain resistant starch, which can help nourish beneficial gut bacteria (12).

For instance, quinoa and roasted sweet potato bowls make a hearty lunch at about 336 calories per serving.

Ways to add calories to complex carbs include:

• mixing sour cream into potatoes
• sprinkling grated cheese over quinoa or mashed potatoes
• drizzling olive or avocado oil on roasted vegetables
• adding hummus to whole grain bread, crackers, or baked potatoes
• using dairy or soy milk instead of water in oatmeal or other hot grains

Summary

Complex carbohydrates boost calorie and nutrient intake and help replenish muscle glycogen stores.

7. Salmon and oily fish

Similar to red meat, salmon and other oily fish are excellent sources of high-quality protein and beneficial fats, including omega-3 fatty acids.

Omega-3s have multiple health benefits and may lower the risk of conditions like heart disease.

A single fillet of boneless wild Atlantic salmon (3 oz or 85 g) delivers about 155 calories, 7 g of fat, and 22 g of protein.

Salmon can be cooked many ways—steamed, sautéed, smoked, grilled, baked, or poached—and canned salmon offers an affordable, convenient option.

Here are some simple ways to include salmon in your meals:

• Salmon salad: Swap canned salmon into a tuna-style salad and add olive oil or mayonnaise for extra calories.
• Cobb salad: Use canned salmon in place of chicken and combine with bacon, hard-boiled egg, avocado, lettuce, and tomatoes.
• Smoked salmon: Spread cream cheese on whole grain bread or crackers, add smoked salmon, and top with cucumber, tomato, or capers.
• Mixed salad: Pair salmon with greens, asparagus, and full-fat Greek yogurt, mayo, or sour cream for a filling meal.

Summary

Salmon and other oily fish provide valuable omega-3 fats and high-quality protein that can support muscle building.

8. Protein supplements

Protein supplements are commonly used by athletes and bodybuilders aiming to gain weight and build muscle. Popular forms include:

• whey
• soy
• egg
• pea

Whey protein powders and mass gainer supplements can be effective for weight gain, especially when used with strength training.

A 2022 review of 74 trials reported that protein supplementation at or above 1.6 g per kilogram of body weight per day, combined with resistance exercise, improved lean mass and lower-body strength.

Whey is derived from dairy and can aid performance and recovery.

Supplements can be particularly helpful if you’re lifting weights, as your protein needs rise with resistance training.

Whey and some plant-based protein isolates, like soy, contain all essential amino acids needed for muscle growth.

Use protein powder before or after workouts or at other times during the day. The easiest method is blending it into a smoothie for a high-energy breakfast, then adding nutrient-rich meals and snacks throughout the day.

Unflavored whey protein can also be stirred into soups, mashed potatoes, and oatmeal to boost protein content. There are even ready-to-drink clear protein beverages made from easily digested isolates.

Summary

Protein supplements are an affordable, convenient way to raise daily protein intake. Combine them with fats in smoothies to increase both protein and calories.

9. Dried fruit

Dried fruit supplies calories, antioxidants, and micronutrients (18).

All dried fruits are naturally high in sugars and are easy to snack on, making them convenient to pair with protein sources like meat, cheese, or a protein shake.

They also combine well with nuts and plain Greek yogurt to offer fats, protein, and other nutrients.

Dried fruit retains much of its fiber and most vitamins and minerals after drying.

Medjool dates, for example, are fiber-rich and antioxidant-packed; two dates provide about 130 calories.

Try stuffing dates with nut butter, cream cheese, or cooked grains like rice or quinoa, or add a date or two to smoothies and dressings for sweetness.

Summary

Dried fruit adds calories, fiber, and antioxidants, making it an easy way to boost nutrient and calorie intake.

10. Whole grain bread

Whole grain breads are another carbohydrate option that fits well into a weight-gain diet.

Combine bread with protein sources such as eggs, meats, and cheese to create calorie-dense, balanced meals.

When choosing bread, opt for genuine whole grain or seeded varieties.

Sandwiches are versatile, portable, and simple ways to up your daily calories. Increase calories further by adding nut butter or avocado.

Explore a variety of sandwich recipes, from classic Reubens to inventive grilled cheeses.

Sourdough made with whole-grain flour may offer additional benefits from its live cultures, though more human research is needed to confirm health effects.

Summary

Whole grain breads can be a useful component of a weight-gain plan, especially when paired with protein sources or calorie-rich spreads.

11. Avocados

Avocados are rich in healthy fats.

Unlike many fruits, avocados are relatively high in calories.

A single large avocado supplies about 365 calories, 30 g of fat, and 17 g of fiber.

They also provide vitamins, minerals, and beneficial plant compounds.

Add avocado to omelets or salads, or simply mash it on toast—add an egg for extra calories and nutrients.

Other tasty uses include:

• guacamole
• soups
• wraps
• fries
• sushi
• as a topping
• as a mayonnaise substitute
• grilled
• baked
• pickled

Summary

Avocados offer concentrated fats and nutrients, and their versatility makes them easy to add to many meals to increase calories.

12. Cereals

Cereals can be good sources of carbohydrates, calories, and nutrients.

Oatmeal cooked with whole milk, for instance, makes a solid carb choice for a weight-gain plan.

One cup (237 mL) of cooked oatmeal (or 1/2 cup dry) contains about 150 calories, plus additional calories from any milk or toppings you add.

For extra calories, top hot oats, overnight oats, or Greek yogurt with:

• nuts
• nut butter
• dried fruit
• chia seeds
• flaxseed
• fresh berries
• homemade granola
• maple syrup
• honey

Ready-to-eat cereals can also play a role in a balanced weight-gain diet. A 2016 review of 64 studies found cereal eaters had higher intakes of important nutrients, lower rates of high blood pressure, and favorable effects related to type 2 diabetes.

When choosing cereals, consider options such as oats, granola, multigrain, bran, or muesli, and aim for higher fiber varieties when possible. Granola is calorie-dense—about 1/2 cup can provide 200–300 calories.

Summary

Cereals are an easy way to add calories and nutrients. Top them with calorie-dense spreads, sweeteners, nuts, or seeds for extra energy.

13. Cereal bars

Healthier cereal bars can be convenient, calorie-rich snacks for when you’re on the move—most provide roughly 150–200 calories.

They’re often a suitable pre- or post-workout snack, offering a mix of slower- and faster-digesting carbohydrates.

Pair a cereal bar with protein sources like Greek yogurt, boiled eggs, cold cuts, or a protein shake to make a more balanced snack.

You might also make your own bars at home; many recipes require only a few pantry staples and are straightforward to prepare.

If you prefer store-bought options, you can still find nutrient-dense bars on the market.

Summary

Cereal bars are an affordable, tasty, and portable source of calories useful for snacking on the go.

14. Dark chocolate

High-quality dark chocolate contains many antioxidants and potential health benefits.

Dark chocolate with at least 70% cacao may support health; a 2023 study showed people with kidney disease who consumed 40 g of 70% dark chocolate three times weekly over two months had reduced markers of inflammation.

As a high-fat food, dark chocolate is calorie-dense, letting you add calories without large portions.

A 100 g bar (60–75% cacao) contains around 600 calories and provides micronutrients like fiber and magnesium, plus antioxidants.

Enjoy dark chocolate in several ways:

• sprinkle on cereal
• mix into trail mix or granola
• pair with fruit
• melt into hot milk
• dip in nut butter

You can also make snacks like energy bites, truffles, or chocolate-peanut butter-avocado pudding. Choose a quality chocolate with at least 70% cacao for the best benefits.

Summary

Dark chocolate is rich in antioxidants and nutrients and can serve as a sweet addition to a weight-gain plan.

15. Cheese

Cheese has been a dietary staple for centuries.

It offers concentrated calories and fats; 1 oz (28 g) of cheddar contains about 110 calories and 7 g of protein.

One ounce of cheese is roughly the size of a pair of dice.

Because cheese is flavorful, it’s easy to incorporate into many dishes to add calories.

There are numerous varieties to choose from—find the ones you enjoy most. Many cheeses contain saturated fat and cholesterol, so they should be eaten in moderation like other high-calorie foods.

Macaroni and cheese combines calories, carbs, and protein and is an excellent base for adding nutrient-dense ingredients like broccoli, peas, or small amounts of bacon or pulled pork for extra calories and protein.

For example, a mac and cheese recipe that uses 1 cup (125 g) shredded cheddar yields around 314 calories per serving.

Summary

Cheese is a protein-rich, high-fat food that can boost calories and flavor when added to meals.

16. Whole eggs

Eggs rank among the best foods for building muscle. They’re affordable, versatile, and provide high-quality protein and fats. A large raw egg (50 g) contains about 74 calories.

It’s important to eat the whole egg because most of the beneficial nutrients are in the yolk.

Unless you have an egg allergy or intolerance, most healthy people can eat multiple eggs daily—three eggs a day is reasonable for many.

Eggs can be boiled, poached, fried, baked, or scrambled and used in:

• salads
• casseroles
• sandwiches
• baked egg muffins
• bread substitutes
• desserts like custards and crème brûlée (in moderation)

Omelets make a versatile meal any time of day—add meats, vegetables, and cheese, and top with sour cream and avocado for extra calories.

Summary

Eggs are excellent for muscle building and are a valuable part of a weight-gain diet. For most healthy people, there’s no strict limit on the number of eggs you can eat in a day.

17. Yogurts made with whole milk

Whole milk Greek yogurt is a portable, convenient snack. It’s strained, thicker, and great for toppings or eating on its own.

Greek yogurt offers a balanced mix of protein, carbohydrates, and fat.

One 1/2 cup (170 g) serving of plain whole milk Greek yogurt provides about 165 calories and 15 g of protein before adding any extras.

High-calorie yogurt snacks ideas include:

• Yogurt and fruit: Combine 1–2 cups of yogurt with fresh or dried fruit, and add nuts, seeds, honey, granola, dark chocolate, or coconut flakes.
• Chocolate peanut butter pudding: Mix 1–2 cups of yogurt with cocoa powder, nut butter, and a sweetener; add a scoop of whey for more protein.
• Yogurt parfait: Layer 1–2 cups of yogurt with granola and mixed berries for a satisfying breakfast or snack.
• Smoothies: Whole milk Greek yogurt makes smoothies creamier and higher in protein.

Look for flavored whole milk Greek yogurt with fruit if you want extra calories. See guides on the best yogurt choices for purchasing tips.

Summary

Whole milk Greek yogurt is a high-quality protein source that works well on its own or as an ingredient in many recipes.

18. Fats and oils

Fats and oils are among the most calorie-dense foods available.

Adding just 1 tablespoon (15 mL) of olive oil to sauces, salads, or during cooking adds roughly 120 calories.

Key oils include:

• extra virgin olive oil
• sunflower oil
• walnut oil
• avocado oil
• coconut oil

A trendy option is “butter coffee” or olive oil coffee for breakfast or as a high-calorie snack—blend brewed coffee with coconut oil and unsalted butter for a frothy beverage.

Summary

Incorporate fats and oils into meals when trying to maximize calorie intake.

Frequently asked questions

Below are common questions about eating to gain weight.

How many pounds should I gain in a week?

There’s no single correct amount of weight to gain weekly. Consult a physician or registered dietitian before attempting to gain weight; they can help you plan safe and effective changes.

Why can’t I put on weight?

Each person’s body responds differently to weight-gain or muscle-building efforts. If you struggle to gain weight, talk with a doctor or registered dietitian to explore personalized strategies that align with your health goals.

Which fruit is best for weight gain?

No single fruit is best for weight gain, but fruit offers portable, nutrient-dense carbohydrates and pairs well with calorie-adding toppings like nut butter.

What foods are best for gaining weight?

The most helpful weight-gain foods provide both calories and essential nutrients. These typically include plant and animal proteins, fats and oils, complex carbohydrates, and whole-milk dairy products.

Your specific food choices should reflect preferences, cultural practices, budget, and individual weight and health goals.

The bottom line

To gain weight successfully, consistently eat more calories than you burn. Consider consulting a doctor or registered dietitian beforehand to ensure your approach is safe and effective.

Resistance training helps direct additional calories toward building muscle rather than only increasing fat stores.

Include the foods on this list in meals and meal plans you enjoy and can maintain over the long term.