The 18 Best Healthy Foods to Gain Weight Fast

1. Homemade Protein Smoothies

Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight.

It’s best to make your own smoothies, since commercial versions are often full of sugar and lack nutrients. Making your own will also allow you to vary the flavor and nutrient content.

Here are just a few tasty variations you can try. You can combine each with 2 cups (470 ml) of milk or an alternative like almond milk.

• Chocolate banana nut shake: Combine 1 banana, 1 scoop chocolate whey protein and 1 tablespoon (15 ml) peanut or other nut butter.

2. Milk

Milk has been used as a weight gainer or muscle builder for decades .

3. Rice

Rice is a convenient, low-cost carb source to help you gain weight. Just 1 cup (165 grams) of cooked rice provides 190 calories, 43 grams of carbs and very little fat .

4. Nuts and Nut Butters

Nuts and nut butters are a perfect choice if you’re looking to gain weight.

5. Red Meats

Red meats are probably one of the best muscle-building foods available.

6. Potatoes and Starches

Potatoes and other starchy foods are a very easy and cost-effective way to add in extra calories.

7. Salmon and Oily Fish

Like red meat, salmon and oily fish are excellent sources of protein and important healthy fats.

8. Protein Supplements

Taking protein supplements is a common strategy for athletes and bodybuilders who want to gain weight.

9. Dried Fruit

Dried fruit is a high-calorie snack that also provides antioxidants and micronutrients 

10. Whole-Grain Bread

Whole-grain breads are another good carb source to help you gain weight.

You can make some very simple, high-calorie and well-balanced meals by combining bread with protein sources such as eggs, meat and cheese.

11. Avocados

Avocados are loaded with healthy fats.

Unlike other whole fruits, avocados are fairly calorie-dense and therefore a great food to help you gain weight.

12. Healthy Cereals

Healthy cereals can be an excellent source of carbs, calories and healthy nutrients.

13. Cereal Bars

Some of the healthier cereal bars on the market can be a great snack when you are on the go.

They are also a good choice before or after a training session, since they tend to contain a mix of slow- and fast-digesting carbs.

14. Dark Chocolate

High-quality dark chocolate provides a ton of antioxidants and health benefits.

Most people recommend getting dark chocolate with a cocoa content of 70% or more.

15. Cheese

Cheese has been a staple food for centuries.

16. Whole Eggs

Eggs are one of the healthiest muscle-building foods on the planet. They provide a great combination of high-quality proteins and healthy fats.

17. Full-Fat Yogurt

Full-fat yogurt is another healthy and convenient snack. It has a great nutritional profile, including a well-balanced mix of protein, carbs and fat.

18. Healthy Fats and Oils

Healthy fats and oils are some of the most calorie–dense foods on the planet.

Simply adding a tablespoon (15 ml) of oil to sauces, salads and during cooking can quickly add 135 calories.