Which Foods Can Help You Gain Weight Healthily?

Gaining weight is not just about eating more calories: it is about supporting your body with healthy, nourishing foods. For people who want to gain weight in a healthy way, it is better to choose nutrient-dense foods that give energy and support muscle, rather than processed foods with little nutritional value.

So which foods can you eat to gain weight? Which foods can support healthy weight gain? Here are nourishing foods that can help.

1. High-calorie, nourishing protein sources

Protein is one of the key building blocks of healthy weight gain. You need enough protein to build muscle mass.

Protein-rich foods that can help with weight gain:

• Eggs (a complete protein source)
• Chicken, turkey and red meat (good sources for muscle development)
• Fish (salmon, mackerel, sardines, tuna, which contain omega-3)
• Full-fat milk, cheese, yoghurt and kefir
• Pulses (lentils, chickpeas, beans, which contain both protein and carbohydrate)
• Nuts (almonds, hazelnuts, walnuts, cashews, which provide protein along with healthy fats)
• Protein powder and whey protein (these may be considered as a supplement, especially for people who exercise)

Tip: adding some protein to each meal can support muscle gain.

2. Increase your calorie intake with healthy fats

• Healthy fats provide the body with concentrated energy, which can make it easier to gain weight.
• Avoid processed and trans fats and choose natural fats.

Foods with healthy fats that can help with weight gain:

• Olive oil, coconut oil, avocado oil
• Peanut butter, almond butter, cashew butter
• Avocado (high in calories and nourishing on its own)
• Chia seeds and flaxseed (rich in omega-3)
• Nuts and seeds (hazelnuts, walnuts, pumpkin seeds, sunflower seeds)

Tip: you can increase your calorie intake by adding olive oil to salads or cooking with coconut oil.

3. Boost your energy with complex carbohydrates

• Increasing your carbohydrate intake is important for healthy weight gain.
• However, choose wholegrain, complex carbohydrates rather than refined ones.

Carbohydrate-rich foods that can help with weight gain:

• Wholegrain bread, wholewheat pasta, oats
• Brown rice, bulgur, quinoa, sweetcorn
• Sweet potato, lentils, chickpeas, beans
• Higher-calorie fruits such as banana, dates, grapes and avocado

Tip: adding a source of carbohydrate to each meal can support weight gain.

4. Eat full-fat, nourishing dairy products

Dairy products contain both protein and healthy fats, so they can be useful when gaining weight.

Dairy products for weight gain:

• Full-fat milk and yoghurt
• Full-fat cheeses
• Kefir (its probiotic content supports gut health)

Tip: adding dairy products to your meals can help raise your daily calorie intake.

5. Nourishing smoothies for weight gain

Foods in liquid form are easier to get down and can help you take in more calories.

A smoothie recipe for weight gain:

• 1 cup (about 200 ml) full-fat milk or almond milk
• 1 banana
• 2 tablespoons peanut butter
• 1 tablespoon honey or maple syrup
• A handful of walnuts or almonds

Tip: you can support healthy weight gain by having a smoothie as at least one meal or snack a day.

6. Add extra calorie-rich, nourishing ingredients to your meals

To make your meals more nourishing and higher in calories:

• Add peanut butter or walnuts to smoothies.
• Add olive oil or avocado to salads.
• Stir hazelnuts, honey and oats into yoghurt.
• At breakfast, spread peanut butter and banana on bread.

Tip: small touches can make your meals more calorie-dense.

7. Eat more often to take in more calories

• Eating 5 or 6 meals instead of 3 can make it easier to gain weight.
• Adding healthy snacks between main meals raises your calorie intake.

Sample meal plan:

Tip: frequent, higher-calorie meals can support weight gain.

Eat the right foods to gain weight

• Create a modest calorie surplus each day to support weight gain.
• Eat a balanced diet with protein, healthy fats and complex carbohydrates.
• Add healthy snacks and smoothies to raise your calorie intake.
• Add healthy fats and wholegrain foods to your meals.
• Exercise as you gain weight so that you support your muscle mass.

Remember: gaining weight is a matter of giving your body the right foods. If you are underweight or have lost weight unexpectedly, please speak to your doctor, and a dietitian can help you put together a plan that suits you.

This article is for general information only; please consult your doctor and dietitian about your own situation.