16 Natural Healthy Foods Help to Gain Weight safely

Losing weight requires calorie control, gaining weight is no different.

To put  on mass, you’ll need to eat more calories than you burn.

Unfortunately, most people fall prey to  unnecessary supplements and unhealthy junk food to put on weight, before checking out healthy  natural foods for weight gain.

If you want to put on some extra pounds, don’t rely on high-calorie junk foods that aren’t nutritious.

Choose foods that are nutrient-dense and energy-dense.  

In this article, we will write the best foods that can help you gain weight fast.

From tahini, pasta, whole eggs, banana hummus, and more, watch till the end to learn about all of them.

Red Meat

When it comes to gaining lean muscle, red meat is the best source of animal protein.

It contains leucine, amino acid, and dietary creatine that stimulate protein synthesis to build lean muscle.

According to a study conducted on elderly women found that having lean cuts of red meat along with  progressive resistance training helps increase muscle protein synthesis and muscle strength.

Choose a lean cut of red meat over a fatty steak. Lean cuts help to put on lean body mass, whereas fatty steaks increase the fat mass in your body, which is not a healthy way to gain weight.


Rice is a cost-effective way to add more calories to your plate.

100 grams of white rice provides 130 calories of energy and 28 grams of carbs with a very little amount of fat.

According to the study found that eating white rice over a period of 1 year helps to gain 3 kilograms of weight.  

When you are in a hurry, just microwave a bowl of it with some curry.

It adds bulk to your diet and is quite satiating.


Tahini is a sesame seed paste that is popularly used in Mediterranean foods like hummus and baba ganoush.

Scientists have found that these seeds are loaded with antioxidants and healthy fats that have antihypertensive properties.  

The lignans in them also have anti-inflammatory and immunity-strengthening abilities.

Add 2-3 tablespoons of tahini to your  salad or mashed potatoes and have a delicious meal that will also help you gain weight healthily.

Whole-grain cereal bars

Whole grain cereals bars are calorie-dense snacks  that can be enjoyed both before and after a workout.

The nuts and cereals found in them provide instant energy, and the calories help increase weight.

You can also make homemade cereal bars by Mix dry fruits with honey or maple syrup.  

Have them as a snack or post-workout nutrition.


Avocados are rich in monounsaturated  fatty acids, plus they have vitamin K, potassium, and fiber.

One avocado has more than 200  calories, so it’s a good way to add extra calories without sacrificing nutrition.

Add its slices to your sandwiches or make guacamole  to serve with baked tortilla chips. You can also, put it in soft shell tacos or burritos.

It also makes a great addition to your favorite smoothie recipe.  

The mild flavor mixes well with ingredients like berries or chocolate.

Dried fruit

Berries, apricots, and apples can be easily dried and eaten.  

They have a high number of calories per gram and also provide antioxidants and vitamins for a healthier body.

As all the water content is removed, and energy-dense fruit is left, making it one of the best foods to gain weight.

Dates, figs, and prunes are also some healthy dried fruits.

The best way to eat them is as snacks. You can make your own dried fruit at home as well.  

Just slice the fruits into strips and remove the seeds.  

Cover the fruit in lemon and water. Bake them for 4 – 12 hours at 145 F.


Milk offers a mix of fat, carbohydrates, and proteins. It is also an excellent source of vitamins and minerals, including calcium.  

Its protein content of it makes it a good the choice for people trying to build muscle.

According to the study found that after a resistance training workout, drinking skim milk helped to build muscle more effectively than a soy-based product.

A similar study involving women in resistance training showed improved results in those who drank milk following a workout.  

For anyone looking to gain weight, it can be added to the diet throughout the day.

Salmon and Oily Fish

These are protein- rich foods with a lot of healthy fats good for your health.

They also contain significant amounts of omega-3 fatty acids which are good fats with protective effects from diseases among other health benefits.

Moreover, a 6-ounce fillet of salmon can provide over 4 grams of omega-3 fats,  about 34 grams of high-quality protein,  and 350 calories which could assist you in gaining weight and building your muscles.

Whole Eggs

If you want to see great results when eating eggs, you might want to consider eating whole eggs, as the egg yolk is rich with essential nutrients.

This is because eggs provide  you with both high-quality proteins and healthy fats that are guaranteed to help you gain weight.

Most bodybuilders eat more eggs as they understand their role in assisting with  muscle building.

As such, eating them daily is both healthy and good for building your muscle which is a great way of piling on weight more healthily.

Homemade Protein Smoothies

Protein smoothies are loaded with nutrition and do not contain artificial sweeteners and taste enhancers.

You can have them for breakfast, lunch, dinner, or as a pre– or post-workout meal.

Studies have found that taking protein  supplements with resistance training help build muscle mass and helps to gain weight.

Here are a few quick homemade protein shake ideas: 

Peanut Butter Protein Shake – Mix 2 tablespoons  peanut butter, 1 cup full-fat milk, and 1 banana. 

Chocolate And Apple Protein Shake – Mix 2 scoops  chocolate protein powder, 1 cup soy or almond milk, and 1 apple.

Banana And Almond Protein  Shake – Mix 1 large banana, ½ cup yogurt, ½  cup milk, and 2 tablespoons almond powder.

Nut kinds of butter

Nuts are rich in protein, fiber and healthy fats and can help you boost your  calorie intake.

Nut kinds of butter especially are wonderful foods for weight gain as they are  easier to eat than nuts alone, allowing you to eat more, especially if your appetite is low.

A tablespoon of peanut butter has around 100 calories and 16 grams of fat.  

It is also a great source of vitamin E and magnesium.

You can choose between a wide  variety of nut kinds of butter that are available including almond, peanut, hazelnut, cashew  and macadamia butters.

However, make sure that one you choose one that is made from 100 percent nuts  and has no added sugar or salt. Swirl them into oats spread onto toast, or eat by the spoonful.

Healthy oils

Adding extra fat to your food is an easy way to add calories, but you want to be sure to choose the fats and oils that are good for you.

Olive oil is rich in healthy monounsaturated fats and can add calories and flavor to pasta, bread, or vegetables.

Canola oil is a great source of omega-3 and monounsaturated fats,  making it a terrific, all-purpose cooking oil.  

Walnut and grape seed oils are lighter in flavor and perfect for dressing salads.

The oil in which you cook your food has a great impact on your health.


Bananas are loaded with dietary fiber, potassium, protein, vitamin A, vitamin C, folate, and healthy fats.  

One medium-sized fruit provides 105 calories of energy and 27 grams of carbohydrates.  

A study conducted on male cyclists suggested that eating helps improve energy levels.

You can have it with a cup of milk and a few nuts for a power-packed breakfast.  

You can also make a smoothie with the same ingredients and have it before working out.


Pasta is another calorie-dense source of carbs that provide an ideal base for any number of meals.

Simply add the sauce and you’re ready to go.

Two cups of cooked spaghetti have almost  400 calories.

A cup of bolognese sauce adds no less than 160 calories.

Sprinkle two tablespoons of parmesan cheese on top of another 45 calories, and you’ll find yourself with no less than 600 calories in one meal.


Mangoes are not only delicious and sweet but also high in calories  and packed with dietary fiber, fruit sugar, vitamins, and minerals.

They have anticancer, anti inflammatory, and antioxidant properties.

You can add them to smoothies, breakfast bowls and protein shakes to gain weight.


Hummus is made with boiled chickpeas, which are protein-dense and high in fat content.  

100 grams of hummus contains 237 calories along with 8 grams of protein and 18 grams of fat.  

You can eat it as a high-calorie snack for weight gain and combine it with baked chips,  nachos, or sautéed veggies sticks.

While gaining weight by eating healthy foods is the best way to go, there are certain unhealthy  habits that can also lead you to put on those extra pounds but, in a bad way.

They can be very  harmful for your health and should be avoided at all costs.

Disclaimer: This material, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult an expert or your doctor for more details. Fitnessexperthimal does not claim responsibility for this information.


Himal Rijal

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