7 Foods that help in gaining weight

Nuts and Nut Butters

High in healthy fats, protein, and calories, nuts and nut butters are excellent for weight gain. Examples include almonds, walnuts, peanut butter, and almond butter.


Rich in healthy fats and calories, avocados also provide fiber, vitamins, and minerals. They can be added to salads, smoothies, or eaten on their own.

Whole Milk and Full-Fat Dairy Products

Whole milk, full-fat yogurt, cheese, and other dairy products are high in calories and provide protein, calcium, and other essential nutrients.

Lean Red Meats

Beef, lamb, and other lean red meats are excellent sources of protein and iron. They also contain healthy fats that contribute to increased calorie intake.

Starchy Vegetables and Whole Grains

Foods like sweet potatoes, quinoa, brown rice, oats, and whole grain bread are rich in complex carbohydrates, fiber, and essential nutrients, making them great for healthy weight gain.

Olive Oil and Other Healthy Oils

Adding extra calories through healthy fats, such as olive oil, can help increase calorie intake without consuming large volumes of food. Other examples include coconut oil and avocado oil.

Protein Shakes and Smoothies

Homemade protein shakes and smoothies can be packed with calories and nutrients. Adding ingredients like protein powder, Greek yogurt, fruits, nuts, and milk can make a calorie-dense, nutritious drink.