15 Healthy Foods to Help Gain Weight: Effortless and Nutritious

If you've been struggling to gain weight in a healthy way, it can feel discouraging. However, focusing on eating more calorie-dense, nutrient-rich whole foods is a sustainable approach to gaining a few extra pounds. Simply making small changes to your diet by adding a few powerhouse foods at each meal can help you gain weight gradually and naturally over time without overdoing processed or sugary options. This article provides 15 healthy food suggestions collected by Dealnew that are easy to incorporate into your regular eating plan to supply your body with more calories and nutrients for healthy weight gain.

Greek Yogurt

One of the best healthy snacks for weight gain is plain Greek yogurt. Greek yogurt contains significantly more protein than regular yogurt, with about 15-20g per serving. Protein helps satisfy your appetite better so you feel full for longer, yet it provides more calories than carbohydrates alone. Greek yogurt also has probiotics to support digestion. Top a large container of plain Greek yogurt with nuts, seeds, fruit, and honey for a filling snack. You can even use it in place of sour cream or mayonnaise for additional calories. Aim for one or two servings per day.

Avocados

Avocados are a creamy, satisfying fruit that is packed with healthy fats and fiber. Just one avocado provides around 322 calories and 30g of plant-based monounsaturated fat. This type of fat is readily used by the body for energy and is heart healthy. Avocados add creaminess to salads, sandwiches, dips and more. Slice or mash half an avocado onto any meal for an easy calorie boost. Their buttery texture makes it easy to eat more compared to leaner foods. Enjoy avocados daily for an effortless way to gain nutritious calories.

Nut Butters

Peanuts, almonds, and other nut butter are concentrated sources of protein, healthy fats, vitamins, and minerals to support overall health and weight gain. At around 190 calories and 16g of plant-based fat per 2 tablespoons, nut butter makes it straightforward to consume more calories throughout the day without feeling deprived. Spread nut butter on rice cakes, sliced fruits, or vegetables for an afternoon snack. You can also blend it into smoothies, oatmeal, or baked goods. Be sure to choose all-natural nut butter without added sugars.

Read more: 13 Foods Rich in Multivitamins: Natural Solution for Complete Vitamin Intake

Olive Oil

Extra virgin olive oil contains predominantly monounsaturated fats and antioxidants that are beneficial for heart and metabolic health. At around 120 calories per tablespoon, it's an easy way to boost the calorie content of meals and snacks. Drizzle olive oil liberally over salads, soups, pasta dishes, and roasted vegetables. You can also use it in place of other oils for cooking. Aim to incorporate 2-3 tablespoons daily. Choose high-quality olive oil for maximum nutrient benefits.

Whole Grains

Switching to whole grains like brown rice, quinoa, oats, barley, farro, and whole wheat or rye bread and pasta provides more satiating fiber and calories than refined grains. Target 2-3 generous servings of whole grains at each meal for steady weight gain. When choosing grains, go for a nutty, chewy texture over thin, crunchy varieties. For example, try making oatmeal with milk and nut butter rather than plain multi-grain cereal. Whole grains support long-term health and energy levels when gaining weight gradually.

Legumes

Legumes like lentils, chickpeas, peas, and beans are budget-friendly proteins that add staying power to meals. A cup of cooked lentils contains around 230 calories and dietary fiber. Fiber keeps you feeling fuller for longer despite the calorie density. Simmer lentils or beans with aromatics to make a pot of soup or chili to enjoy throughout the week. You can also toss them into stews, curries, rice pilafs, and salads. Legumes are associated with a reduced risk of chronic disease, even when eating more calories.

Nuts and Seeds

Almonds, walnuts, pumpkin seeds, hemp seeds, and more provide healthy fats, minerals, vitamins, fiber, and plant-based protein - all beneficial for promoting muscle growth alongside weight gain. A small handful of these calorie-dense morsels make for easy munching. For example, add sliced almonds to your morning steel-cut oats or yogurt. You can also sprinkle seeds onto salads or blend them into smoothies and baked goods. Aim for 1-2 servings of varying nuts and seeds daily. Roast them for extra flavor and crunch.

Starchy Vegetables

Potatoes, sweet potatoes, parsnips, corn, and butternut squash are carb-heavy veggies that can help you meet calorie goals for steady weight gain. Potato skins, roasted potatoes, and mashed sweet potato are comforting, calorie-rich sides to any meal. For example, an early dinner could include chicken noodle soup, a baked potato topped with Greek yogurt and a mixed greens salad. Enjoy a medium sweet potato for a snack with nut butter. Starchy vegetables provide beneficial antioxidants, vitamins, and minerals as well.

Poultry and Eggs

Chicken, turkey, duck, and eggs offer high-quality animal protein to support muscle growth during weight gain. Protein helps promote fullness to prevent overeating yet provides calories and micronutrients like B12. For example, an afternoon snack could be two hard-boiled eggs with avocado slices and rice crackers for about 300 calories. Bone-in, skin-on chicken thighs provide more fat and calories than breasts and can be simmered in broth to make extra gravy or sauce to enjoy with rice or pasta. Focus on quality protein sources to gain weight healthfully.

Fatty Fish

Salmon, trout, sardines, and mackerel are perfect fish options that are high in omega-3 fatty acids and micronutrients like vitamin D and B12 for metabolic and immune support. Fatty fish provide around 250-350 calories per cooked 3-4 ounce serving depending on preparation. For example, a salmon fillet broiled with extra virgin olive oil and herbs makes a satisfying dinner meal paired with wild rice and steamed greens. Canned wild-caught salmon also adds protein and calories when tossed into salads or pasta dishes. Aim for fatty fish twice weekly.

Dairy

Milk, yogurt, cheese, and cottage cheese are dairy foods rich in high-quality protein, vitamins, minerals and bone-supporting calcium. Full fat or Greek yogurt contains 16-22g protein per 8oz, making it very satiating yet calorie-dense. Dairy also blends easily into smoothies, oats, baked goods, and sauces. Go for organic, grass-fed options when possible. For example, a lunch could include veggie quesadillas made with whole wheat tortillas, cheese, avocado, and sour cream. Add a cup of milk or smoothie to drink. Enjoy 2-3 servings of dairy daily.

Oils and Fats

Healthy oils and fats like olive, avocado and nut oils, butter, coconut oil, tahini, pesto, and mayo contribute the most calories of any food group. Focus on using them liberally in cooking and as flavor boosters on lean proteins, grains, and veggies. For instance, roast root veggies with olive oil, salt, and herbs. Whip up an easy pasta with olive oil-based pesto stirred in. You can even enjoy a snack of avocado toast made with nut butter and honey. Just 1-2 tablespoons boosts calories substantially without feeling deprived.

Sweets in Moderation

It's okay to indulge in treats like dark chocolate, muffins, and cookies on occasion when gaining weight healthfully. Just be sure to opt for higher-quality sweets made with nuts, seeds, yogurt, and minimal refined sugars. For example, enjoy a mug cake with nut butter, banana, and chocolate chips a few times per week. This helps satisfy a sweet tooth craving while still getting nutritional benefits and calories. Focus mostly on minimally processed whole foods for steady weight gain.

Condiments and Sauces

Mayonnaise, nut butter, tahini, pestos, salsas, and salad dressings like ranch and Caesar lend a calorie punch when used generously. For example, make a turkey sandwich piled high with avocado, mayo, lettuce, and tomato for nearly 500 calories. Enjoy pasta salad with olive oil-based dressing. You can even mix nut butter into yogurt or oats for extra calories. These flavor boosters help you enjoy larger portions of whole foods while gaining beneficial weight.

Liquid Calories

While water should be your hydration staple, milk, almond, or oat milk, fresh fruit smoothies, and creamy soups add a reasonable amount of calories without taking up too much belly space. Aim for one or two servings daily, whether that's a cup of soup and a milkshake or smoothie. You can also blend nut butter, avocado, banana, and yogurt into creamy smoothies packed with fat, protein, and fiber. Liquid calories help you reach calorie goals efficiently while keeping you feeling full.

Read more: Fruits Rich in Vitamin C: Eating Your Way to Better Health

Portion Size and Frequency

While choosing nutritious whole foods is crucial, it's also important to consume larger portion sizes at mealtimes to maximize calorie intake. You can gain weight by eating 6 small meals or 3 hearty meals - listen to your appetite and schedule. The key is focusing on calorie-dense foods and generous servings. Enjoy seconds freely until satisfied but not stuffed. Snacking on nutritious choices throughout the day also helps you eat more overall. With patience and consistency, eating more frequently

Conclusion

In conclusion, regularly including wholesome whole foods that naturally provide more calories into your regular diet is a gradual, sustainable way to gain weight healthfully over time. Focus on nutrient-dense foods like Greek yogurt, avocados, nuts, oils, whole grains, starchy veggies, fish, and dairy to supply your body with extra energy for growth. Remember to consume generous portions and eat more frequently throughout the day. While it takes consistency to see results, Dealnew thinks that you also need to listen to your hunger and fullness cues will help you gain in a balanced manner. Most importantly, choose options you truly enjoy so this new way of eating feels nourishing rather than restrictive. With patience and an emphasis on whole, minimally processed foods, you can feel and look your best through healthy weight gain.