15 Best Food to eat to gain weight fast and safely

Best Food to eat to gain weight fast, for many people, gaining weight or adding muscle can be just as difficult as losing weight is for others.

However, simply adding a list of foods for weight gain to your diet can make your weight gain efforts both healthy and more effective.

15 Best Food to eat to gain weight fast

Here are the 15 Best Food to eat to gain weight fast and safely.

1. Milk

For decades, milk has been used as a means to gain weight or build muscle.

It provides a good balance of proteins, carbohydrates, and fats and is a good source of calcium as well as other vitamins and minerals.[1]

For those trying to add more muscle mass, milk is an excellent source of protein that provides casein and whey protein. Additionally, studies have shown that it can help you add muscle when combined with weight lifting.

In addition, studies have shown that milk or whey and casein together, can lead to greater weight gain than other sources of protein.

If you are physically active, try drinking 1-2 cups of whole milk (149 calories per cup) as a snack, during a meal, or before and after a workout.

Milkshakes are also a great way to add milk to your diet. 

For a light morning protein boost try mixing 1 cup of frozen berries, 1 cup of whole milk, 2 teaspoons of honey, and 1 teaspoon of vanilla.

Also, See… 13 Best foods for healthy skin.

2. Nuts and nut butters

Nuts and nut butter are perfect if you want to gain weight.

A small handful of raw almonds (1/4 cup) contains 170 calories, 6 grams of protein, 4 grams of fiber, and 15 grams of healthy fats.

Because walnuts are high in calories, just two handfuls a day with a meal or as a snack can quickly add hundreds of calories.

Additionally, you can add nut oil to various snacks or dishes such as smoothies, yogurts, and crackers to turn it into a high-calorie snack in no time.

For a quick recovery, try a banana and peanut butter smoothie with three ingredients (270 calories using whole milk). If you are allergic to peanuts, replace it with another.

However, be sure to choose 100 percent nut butter without added sugar and oil. Furthermore, try to make your own homemade nut butter at home.

3. Own Homemade protein smoothies

Drinking homemade protein smoothies can be a very nutritious and best food to eat to gain weight fast.

Making your own smoothies is the best way because commercial versions are often high in sugar and have no nutrients. 

Moreover, it also gives you complete control over the taste and nutrient content.

4. Rice

Rice is a convenient and inexpensive source of carbohydrates to help you gain weight. Moreover, one cup (158 grams) of cooked white rice provides 204 calories, 44 grams of carbohydrates, and very little fat.

Rice is also quite high in calories, which means you can get a lot of carbs and calories from one serving. It helps you eat more, especially if you have a poor appetite or you get full.

If you’re in a hurry or in a hurry, 2-minute rice packs for the microwave can be added to other sources of protein and ready meals.

Additionally, there are many ways to make light rice delicious. The easiest way to add flavor, calories, and increase protein is to add a few of these ingredients after you’ve cooked the rice.

broccoli and cheese

butter and Parmesan cheese

scrambled eggs

toasted sesame seeds, peanuts, or cashews

Also, See…Food and drinks to avoid with diabetes.

5. Oily fish an Salmons

Salmon and fatty fish are excellent sources of protein and important healthy fats.

Moreover, of all the nutrients that salmon and fatty fish provide, omega-3 fatty acids are among the most important and well-known.

They offer many benefits to your health and help fight disease.

A total of 6 ounces (170 grams) of boneless wild sockeye fillet provides 250 calories and 12 grams of healthy fats. 

The same serving contains 37 grams of high-quality protein that helps you build muscle or gain weight.

You can cook salmon in different ways: steamed, stewed, smoked, baked, baked, or poached. 

Additionally, you can also try smoked salmon or even eat raw salmon on sushi and sashimi.

6. Red meats

Red meat is probably one of the best products for building muscle.

For example, 6 ounces (170 grams) of steak contains about 5 grams of leucine.

Moreover, leucine is an essential amino acid needed by your body to stimulate muscle protein synthesis and add new muscle tissue. Additionally, it also contains 456 calories and almost 49 grams of protein.

In addition, red meat is one of the best natural sources of dietary creatine, which is arguably the best supplement for building muscle mass in the world.

Furthermore, in one study, 100 elderly women added 6 ounces (170 grams) of red meat to their diet and conducted strength training 6 days a week for 6 weeks.

7. Potatoes and Other starches

Healthy starch is a great way to get important nutrients and fiber, increase calories and increase muscle glycogen stores.

Potatoes and other starchy foods are a very simple and cost-effective way to add extra calories and are Best Food to eat to gain weight fast.

Additionally, try to choose one of these healthy sources of starchy carbs:

  • quinoa
  • oats
  • corn
  • buckwheat
  • potatoes and sweet potatoes
  • squash
  • winter root vegetables
  • beans and legumes

8. Dried fruit

Nuts are a high-calorie snack that also provides antioxidants and micronutrients.

You can have different types of nuts, all of which are naturally high in sugar. That is what them great for gaining weight, especially since they are convenient to eat and taste great.

However,  many people believe that fruit loses most of its nutrients when dried, this is not the case. Nuts contain a lot of fiber and most of the vitamins and minerals remain intact.

Additionally, try combining some nuts with a protein source, such as chunks of meat, cheese, or a whey protein shake. They also mix well with nuts and Greek yogurt, providing a blend of healthy fats, protein, and other key nutrients.

Dates are nutritious and rich in fiber and antioxidants. It is also very versatile and easy to prepare as a high-calorie snack. Just two Medjool dates provide about 130 calories.

9. Whole grain bread

Whole wheat bread can be effective for weight gain, especially when combined with a good source of protein.

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

However, when buying bread, look for natural whole grains and seed bread. 

Also, See… Best foods for thyroid health.

10. Avocados

Avocados are full of healthy fats and nutrients. They are very versatile and can be added to a variety of dishes or eaten on your own.

Moreover, other whole fruits, avocados are high in calories and are therefore a great product to help you gain weight.

11. Healthy cereals

Healthy cereals can be a great source of carbs, calories, and nutrients.

Eating grains can be a great way to gain weight and eat more fiber. However, stick to healthy forms such as oatmeal.

Although you should avoid processed grains high in sugar, healthy forms such as oatmeal cooked in whole milk can be a great source of carbohydrates that can be added to your diet.

12. Cereal bars

Some wholesome cereal bars available in the market can become high-calorie snacks. Moreover, most bars have an average of 150-200 calories.

It’s also a good option before or after a workout because it contains a mixture of fast and slow digestible carbs.

However, limit yourself to cereal bars that contain whole grains and other wholesome ingredients such as dried fruits and walnuts.

13. Dark chocolate

High-quality dark chocolate provides many antioxidants and good health.

Additionally, dark chocolate, which contains at least 70 percent cocoa (the seeds from which chocolate is made), is said to help regulate stress hormones and blood sugar levels.

Moreover, it can also help reduce the risk of heart disease, certain cancers, infections, stress, and type 2 diabetes.

14. Cheese

Cheese is a very good source of protein and rich in healthy fats. Moreover, just add it to food if you need to increase calories and taste.

Furthermore, Cheese has been a staple food for centuries.

Like dark chocolate, it is rich in calories and fats. Additionally, just one ounce (28 grams) of cheddar cheese contains 110 calories and 7 grams of protein.

15. Whole eggs

Eggs are one of the healthiest muscle-building foods on the planet and are protein-rich.

Also, eggs are one of the best foods for building muscle and good for the brain also. Moreover, there is no limit to how much you should eat in a day and they are packed with nutrients.


Here is the Best Food to eat to gain weight fast, just remember the secret behind gaining weight is consistently eating more calories than you’re burning with activity.

However, lifting weights is important too, add additional calories from foods and high-calorie snacks to build muscle instead of just adding fat.

Additionally, incorporate a few or the list of foods for weight gain into meals and meal plans that you enjoy and can stick with over the long term.