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Healthy food options for weight gain

If you are someone who wants to gain weight in a healthy way then you should focus on consuming nutritious & high-calorie foods. By including a variety of nutrient-dense food, you can easily provide your body with all the energy and nutrients that is required for a healthy weight gain.

Here are a few tips that you should keep in mind when you are on a weight gain diet- 

Eat more frequently:

Eating smaller frequent meals can help increase your caloric intake and support weight gain. You should aim at eating every three to four hours, and include snacks between meals. 

Choose nutrient-dense foods:

Rather than filling up on empty calories from processed foods you should focus on eating nutrient-dense options. Include healthy food items such as fruits, vegetables, whole grains & lean proteins to your diet. 

Include healthy fats:

Healthy fats, such as avocado, olive oil, and nuts, are high in calories and can help support weight gain. Add these to your meals and snacks, but be mindful of portion sizes to avoid consuming excessive amounts of fat. 

Add high-calorie toppings:

To boost the caloric content of your meals, try adding high-calorie toppings, such as cheese and dried fruit. These toppings can add flavor and texture to your meals, as well as extra calories. 

Don't drink your calories:

Sugary drinks, such as soda and fruit juice, can be high in calories but low in nutrients. Instead of drinking your calories, focus on adding healthy, nutrient-dense foods to your diet. 

Be active:

While diet is important for weight gain, regular physical activity can also support healthy weight gain. You should do at least an hour of moderate to high intensity activity such as brisk walking or strength training.

Now, let’s dive into healthy food options that will help you on your weight gain journey- 

Peanut butter:

We often see people asking, "Is peanut butter healthy”? And if you’re looking for a one word answer then yes it is definitely healthy. Let's give you a detailed understanding of peanut butter. 

Peanut butter is a spread made from ground, roasted peanuts packed with a good source of healthy fats and protein. It is also a great source of Vitamin E, magnesium, and potassium.

Moreover, it can be enjoyed in a variety of ways, such as on a toast, in smoothies, or as a dip for fruits and vegetables. (You can also check our other blogs where we have talked about various healthy peanut butter recipes.) 


Oats are a whole grain that is high in fiber and protein. One cup of cooked oats provides about 6 grams of protein and 4 grams of fiber. It also contains a good source of essential vitamins and minerals, such as iron and B vitamins. Moreover, it can be enjoyed as oatmeal for breakfast, or added to smoothies and baked goods for an extra boost of nutrients. 


Avocado is a nutrient-dense food that is high in healthy fats and fiber. A single avocado contains about 29 grams of fat and 11 grams of fiber. It also contains a good amount of potassium, vitamin C, and folate. Avocado can be enjoyed on its own, or with salads, sandwiches, and smoothies for a creamy, nutrient-rich boost. 


Quinoa is a protein-rich grain that is also high in fiber and essential vitamins and minerals. One cup of cooked quinoa provides about 8 grams of protein and 5 grams of fiber. It is a good source of iron, magnesium, and zinc. Quinoa can be enjoyed as a side dish, or added to salads and soups for extra protein and nutrients. 

Greek yogurt:

Greek yogurt is a high-protein food that is made by straining regular yogurt to remove the whey. This results in a thicker, creamier texture and a higher protein content. One cup of Greek yogurt provides about 20 grams of protein and it is also a great source of calcium and probiotics. You can enjoy it on its own, or use it as a base for smoothies and dips.

Indian Salmon (Rawas):

Indian Salmon is a fatty fish that is high in protein and healthy fats, such as omega-3 fatty acids. It is also a good source of vitamin D and selenium. It can be enjoyed grilled, baked, or poached, and can be incorporated into a variety of dishes for a boost of protein and nutrients. 

In conclusion,  adding these healthy food items in your diet will help you to gain weight as well as muscle. So, whether you're looking to add a few extra pounds or simply want to improve your health, including these nutritious items will surely help you achieve your goals.



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