Healthy eating to gain weight: the best foods and achieve your goals

For some people, gaining weight or adding muscle can be as difficult as losing weight for others. If you want to gain weight, it is very important to do it right.

You must invest in healthy eating to gain weight .

Low weight can be a concern if it is the result of poor nutrition. So, if you are underweight, consult your doctor or nutritionist for an evaluation. Together, they can plan how to achieve their goal, through healthy eating to gain weight.

If your doctor wants you to add a few pounds, you must have already learned the harsh reality: it is more complicated than it looks. Especially if you want to do it in the healthiest way possible. There are foods that can help you gain weight, but they can destroy your health at the same time.

It is absolutely essential to have a balanced diet . But, what to do to have a healthy diet ?

Let’s look at several effective ways to gain weight, without ruining your health.

Healthy foods for weight gain

Among the healthy eating options to gain weight are:

Homemade juices

There are many delicious recipes for protein juice. Avoid most commercial versions, which may contain added sugar and are not as nutritious. It also gives you complete control over taste and nutrient content.


Drinking milk is a great way to add protein to your diet . Milk has been used as a weight gainer or muscle builder for decades. It provides a good balance of proteins, carbohydrates and fats and is a good source of calcium, in addition to other vitamins and minerals.


Rice is an excellent source of carbohydrates that are easy to consume and digest. It is also quite calorie-dense, which means that you can easily get a lot of carbohydrates and calories from a single serving.

This helps you to eat more, especially if you have a poor appetite or get satisfied quickly. It is a great option in a healthy diet to gain weight.

Lean red meats

One of the best muscle building foods available. Red meat is an excellent source of protein that helps to gain muscle mass.

It contains leucine, an amino acid that helps to stimulate muscle protein synthesis.

Potatoes and starches

They are a very easy and economical way to add extra calories. Potatoes and other starches not only add carbohydrates and calories to help you gain weight – they also increase your muscle glycogen stores.

Healthy starches, including quinoa, oats, corn, sweet potatoes, pumpkin, beans and legumes , are a great way to obtain nutrients and fiber in a healthy diet to gain weight.


Like red meat, they are excellent sources of protein and a great source of incredibly healthy omega-3 fats.

Protein Supplements

They work especially when combined with strength training . Like meat and other animal products, whey protein contains all the essential amino acids needed to stimulate muscle growth.

Also read: LIST: food supplements most used by athletes

Dry fruits

It is a high calorie snack that also provides antioxidants and micronutrients. Dried fruits contain a lot of fiber and most of its vitamins and minerals remain intact, that is, they do not lose nutrients.

The dried fruit is packed with calories, healthy fibers and antioxidants. It is an easy way to add nutrients and calories to your healthy eating diet to gain weight.

Whole grain bread

Whole grain breads are another good source of carbohydrates to help you gain weight. You can make some very simple, highly calorie and balanced meals by combining bread with protein sources such as eggs, meat and cheese .


Avocados are loaded with healthy, high-calorie fats. They are rich in vitamins, minerals and several beneficial compounds .


Eating cereal can be a great way to gain weight and consume more fiber. However, stick to healthier shapes, like oatmeal, oats and granola.

Bitter chocolate

Like other high-fat foods, dark chocolate has a high caloric density, which means that it is very easy to get a lot of calories from it.

Provides a lot of antioxidants and health benefits . Dark chocolate with a cocoa content of at least 70% is recommended .


Cheese is an excellent source of protein and rich in healthy fats. Add it to meals if you need an increase in calories and flavor. If you eat in larger quantities, it is also a great source of protein


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

It is a great option in a healthy diet to gain weight.


Whole yogurt is another healthy and convenient snack. It has a great nutritional profile, including a balanced mix of proteins, carbohydrates and fat . It is great on its own or as an ingredient that works in many dishes.

Healthy fats and oils

It is important to include healthy fats and oils in your diet, especially if you are trying to gain weight. Healthy oils include:

  • extra virgin olive oil;
  • avocado oil;
  • coconut oil .

Some healthy tips to help you gain weight

  • Eat more often . Eat 5 to 6 small meals during the day, instead of two or three large meals.
  • Choose nutrient-rich foods . As part of a healthy diet in general, choose whole grain breads, pastas and cereals ; fruits and vegetables; dairy products; lean protein sources; and nuts and seeds.
  • Try smoothies and shakes . Juices and vitamins made with fresh or frozen fruit and milk. Sprinkle with a little ground flaxseed.
  • Extras . Add extras to your dishes to get more calories – like cheese and scrambled eggs.
  • Make an occasional extravaganza . Even when you’re underweight, watch out for excess sugar and fat. After all, you need healthy eating to gain weight.
  • Exercise . Exercise, especially strength training, can help you gain weight by increasing your muscle mass. Exercise can also stimulate your appetite.

Before starting a weight gain program, talk to your doctor. Being underweight may be due to an underlying health problem, which will not be corrected by changes in diet.



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