Gaining weight doesn’t have to be troublesome. Try following a weight gain diet and munching on weight gain foods like whole grains, nuts, eggs, and more that can make putting on weight as easy as a cakewalk. 

Top 5 healthy foods to gain weight

There can be many reasons why someone might want to gain weight, whether to compete in their favourite sport or just to live more comfortably in their skin. Regardless of the reason, one can easily gain weight by eating the right foods in the right amounts, which we'll discuss below.

Unlike popular perception, weight gain meals don’t need to be unhealthy. It is true that eating junk food all day will increase your weight, but most of that will be fat. Hence, your weight gain diet need not be full of fried foods and sugary drinks. Instead, it needs to contain calorie-dense, nutritious foods. In this article, we’ll walk you through some researched food options that’ll help you gain weight in a healthy way. These tasty and healthy foods to gain weight will keep you full while providing all the nutrients your body needs to achieve your goals!

5 Healthy Foods To Help Gain Weight

Here are five healthy foods to help you gain weight that you need to add to your shopping list if you are looking to add some more digits to that weighing scale in a healthy way! 

Whole Grains

The next item on the list of weight gain meals is whole grains. Whole grains are an excellent source of nutrients and can help you healthily gain weight. They have high fibre content, which helps to keep you feeling full and satisfied after eating. Additionally, whole grains contain complex carbohydrates that are slowly broken down by the body, providing long-lasting energy.


The next on the list of weight increase foods are nuts. Nuts contain healthy fats, protein, and fibre. All of these nutrients play a role in weight gain. Nuts help keep your digestive system functioning properly and promote regularity. Plus, nuts are a good source of healthy fats, including omega-3 fatty acids, which are beneficial for your overall health. If you're looking for a diet to increase weight, aim to eat about a handful of nuts per day. Be sure to watch your portion sizes, as nuts are high in calories.


First, weight gain foods are eggs. Eggs are the ideal source of protein and can help you gain weight. An egg contains essential protein that helps in muscle growth by providing you with a dense source of energy.

If you're looking to add eggs to your daily diet plan for weight gain, there are a few different ways to do so. You can eat them scrambled(anda bhujia), or in hard-boiled egg curry, or use them in recipes such as bread omelettes, egg rolls, or egg salad. Whichever way you choose to eat them, be sure to cook eggs thoroughly to reduce the risk of food poisoning(Salmonella).


The second item on the list of weight-gaining foods is milk. Many people believe that milk is an excellent way to gain weight. While buffalo's milk contains the highest number of calories, protein, carbohydrates and fat percentage, it also includes a range of nutrients that can help to promote healthy growth and development. For example, buffalo’s milk is a good source of casein, lactose and whey protein, which are essential for bodybuilding and tissue repair. 

Milk contains calcium, which is crucial for strong bones and teeth. In addition, milk is a good source of vitamin D, which is necessary for the absorption of calcium. Consult your dietitian or doctor if you have any questions about whether adding milk to your weight gain diet is right for you.


There are a few reasons why meat is a great weight-gain food. First, meat is a good source of protein, which is the nutrient that helps muscles grow and repair. When you eat protein, it gets converted into individual amino acids, which are the building blocks of protein. Then, these amino acids are used by the body to create new muscle tissue.


The next item on the list of foods to help gain weight is cheese. There are several ways that cheese can help with weight gain. First, cheese is a great source of protein, which is essential for building muscle mass. If you're looking to add some extra kg, then cheese can help by providing your body with the nutrients it needs to grow.

Additionally, cheese is also high in calories, so it can be an excellent way to increase your daily intake if you're struggling to eat other healthy foods to gain weight.

Sample diet plan to increase weight

It is crucial to speak with your doctor or a nutritionist before starting any diet in order to better understand what your particular body needs. There is no one optimal diet that can help everyone achieve their ideal body because each of our bodies is unique and has varied nutritional needs.

  • Breakfast: 1 cup of oats with 1 cup of dairy or plant-based milk, 1 sliced banana, and 2 tablespoons of peanut butter - mix them all together to create a wholesome shake.
  • Snack: Trail mix made with 1 cup of dry cereal, 1/4 cup of granola, 1/4 cup of dried fruit, and 20 nuts.
  • Lunch: 1 cup of brown rice with 3/4 cup of tomato sauce and 1 cup of cooked ground chicken.
  • Snack: 1 cup of curd and 1/2 cup of blueberries - add some leftover trail mix to this for a tasty evening dessert.
  • Dinner:  1 cup paneer, 1 cup of brown rice, and 5 broccoli florets - season the ingredients to your taste but avoid excess fat.

Closing Thoughts

We are done with healthy foods to gain weight. If you want to gain weight, a healthy diet is the way to go. Eating nutrient-rich foods will help your body store more energy and pack on the pounds. For an individualised manner of gaining weight in a healthy and sustainable way, please reach out to healthcare professionals.

Besides eating right, make sure you are getting enough protein and calories each day, along with a good seven hours of sleep. By following these tips, you can achieve your goal of gaining weight in a healthy way.