Weight gain foods

1.Meat: Steak contains a ton of protein and iron. Red meat is high in cholesterol, so most food professionals don’t recommend it as part of a healthy diet more than a few times per week. 2.peanut Butter: Natural peanut butter is packed with protein and fats, making it a great choice for people trying to gain weight in a healthy way. One tablespoon contains around 100 calories and has 4 grams of protein.

3.Whole Fat Milk: Dietitians say that one simple substitution you can make when trying to gain weight is swapping your skimmed milk with whole milk. Every glass of whole milk contains 60 calories more than a glass of skimmed milk.

4.Tropical Fruit: Fruits like mango, papaya, bananas, and pineapple are amazing choices according to food experts. They are full of natural sugars and can give you great energy.

5.Avocado: These delicious green vegetables are an excellent way to add heart-healthy fats to your diet. One-half of an avocado contains 140 calories, but it also contains high levels of potassium, folic acid, and vitamin E.

6.Natural Granola: Natural granola with no added refined sugar is a great cereal to enjoy if you are trying to gain weight. This tasty snack is made from rolled oats, sugar, and healthy fats (like nuts and coconut oil). More dry fruits and nuts can also be added.

7.Whole Wheat Bread: Nutritionists say that eating healthy bread products is a great way to start gaining weight. If you’re adding bread to your diet, look for whole grains.

8.Nuts: Nuts are a great snack for gaining weight. They are full of fat and nutrients, but also contain a great deal of fiber. Eating only a handful of nuts can keep you full for hours. Not all nuts are equal for fiber though.

9.Cheese: Try goat cheese with eggs, Swiss with roasted chicken, and Parmesan on top of asparagus. On its own, cheese also makes a great snack because it’s high in protein.

10.Banana:Bananas are loaded with dietary fiber, potassium, protein, vitamin A, vitamin C, folate, and healthy fats. One medium-sized (118 g) banana provides 105 calories of energy and 27 g of carbohydrates. A study conducted on male cyclists suggests that the ingestion of banana helps improve energy levels.

11. Potatoes And Other Starches:Adding potatoes to any dish is a cost-effective way to add more calories to your diet. Potatoes and other starchy vegetables are rich in carbohydrates and a must for your healthy high calorie foods list. Studies show that the intake of carbohydrate-rich foods along with protein supplements helps build muscle mass

12 .Rice: Rice is a cost-effective way to add more calories to your plate. 100 g of white rice provides 130 calories of energy and 28 g of carbs with a very little amount of fat .

When you are in a hurry, just microwave a bowl of rice with some curry. It adds bulk to your high calorie diet and is quite satiating.

13. Salmon And Oily Fish: Salmon and other oily fishes are good sources of protein, which helps increase muscle mass and aid weight gain.

100 g of salmon .A study conducted in Korea found that consuming fish with vegetables can help improve muscle mass .

Consume 1-2 pieces of fish per day with leafy greens and nuts to gain weight or lean muscle fast. Include a salmon or oily fish steak in your lunch or dinner along with hot rice to make it more palatable as all these are foods that make you gain weight.

gives 142 kcal of energy along with 20 g of protein and 6 g of fat .