7 High-Calorie Foods for Weight Gain: Fuel Up Like a Superhero

High-Calorie Snacks for When You Need To Gain Weight

It’s common to hear about the health risks of having obesity and overweight, but being underweight can cause health problems, too. Underweight means you have a body mass index (BMI) below 18.5, and it can lead to infertility, a weakened immune system and sleep issues.

It can also be a vicious cycle: Certain medical conditions like cancer, Type 1 diabetes and hyperthyroidism can cause you to burn more calories than you consume, which leads to weight loss. But then, being underweight is a risk factor for additional health concerns.

Some lifestyle habits and circumstances can lead you to need high-calorie snack ideas as well, like if you lost weight during a long hospital stay, or if you burn a lot of active calories at your job or through frequent workouts. And sometimes, it’s just genetics: Some people were born with a high metabolism rate.

“Whatever the case, if your healthcare provider is concerned that you’re underweight, they may recommend a high-calorie, high-protein diet to help you add extra pounds,” says registered dietitian Julia Zumpano, RD, LD.

Healthy, high-calorie foods

Let’s start off by talking about what not to do when you’re trying to gain weight. Namely, don’t turn to a bunch of junk food. Eating chips, sugary sodas, donuts and candy will add pounds, but it won’t be the source of a healthy weight gain.

“This weight will mostly end up around your belly, which puts you at a higher risk for diabetes and heart disease,” Zumpano warns. “Instead, eat protein-rich foods that build muscle.”

The main concept of gaining weight is that you have to eat more calories than the amount your body burns.

“It’s better for your body to gain weight slowly than to put on weight quickly,” Zumpano notes, “so to gain weight slowly, eat an extra 300 to 500 calories per day.” She also recommends eating small meals every three to five hours and snacks throughout the day to help you consume more without feeling overly full.

But what exactly should you be snacking on? Let’s take a look at some of the foods that can help you gain weight.

Nuts

Nuts are high in protein and healthy vitamins and minerals, among other health benefits. Two major health studies found that people who ate 5 ounces or more of nuts each week lowered their risk of heart disease by as much as 50%.

The monounsaturated fat in nuts is the “good” kind that can help you manage your cholesterol, and a 1-ounce serving alone has about 160 to 200 calories. This makes nuts — including almonds, pistachios and walnuts — a good (and tasty) choice when you’re trying to gain weight, whether you snack on nuts alone, add them to a salad or combine them with dried fruit into a trail mix.

“To make sure you’re not increasing your intake of extra sugar and sodium, stick to plain, unsalted nuts, or make your own spice blend for them,” Zumpano suggests.

Recipes to try:

• For a tasty on-the-go snack, make elemental granola ahead of time and keep it on hand in baggies. It includes macadamia nuts, pistachios and almonds, along with dried fruits and natural sweeteners.
• Whip up pumpkin pie pudding with walnuts on your stovetop, using whole milk and full-fat yogurt
• Make your own parfait with maple syrup-drizzled yogurt, nuts and fruit, an easy-to-make dish that will add 360 calories to your diet.

Nut butters

Don’t forget about nut butters! They have many of the same health benefits as nuts themselves, but they’re a super-versatile ingredient in a variety of dishes and snacks.

“Just be on the lookout for added sugars and oils,” Zumpano warns. “All you need in a nut or seed butter is the nuts or seeds themselves.”

One of the quickest, easiest snacks in the book is to add spread 2 tablespoons of natural peanut butter (or other nut butter) atop a sliced apple or banana. Yum! And an English muffin with a tablespoon of your choice of natural nut butter will typically add around 250 calories to your diet.

Recipes to try:

• Make energy balls, like peanuts butter balls or toasted quinoa and almond date balls, for a quick hit of protein and a little something sweet.
• Blend nut butter into an “ultra shake,” loaded with protein and fruit.
• Love cookies but don’t love (or have time for) baking? No-bake chocolate peanut butter cookies are 117 calories apiece and incorporate both peanut butter and ground almonds.

Greek yogurt

Greek yogurt is strained to create a rich, creamy texture. It has about twice as much protein as traditional yogurt, and far more calories. It’s also a great source of calcium (for strong bones) and probiotics (for a healthy gut).

“Greek yogurt makes for a great base, especially when you’re trying to gain weight,” Zumpano says. “Be sure to use whole-milk Greek yogurt for extra calories and fat.”

Recipes to try:

• Start your day or grab a snack with a sweet banana smoothie.
• Half a cup of Greek yogurt with 1 tablespoon of honey and 1 tablespoon of chopped nuts, seeds, dried fruit, or chia or flax seeds will run you about 300 calories.
• Looking for a delicious dip? Greek yogurt is the perfect base for creamy faves like spinach and artichoke dip.

Eggs

One egg gives you 78 calories and 6 grams of protein. They’re also relatively inexpensive and accessible. “Eggs can be a great source of high-quality protein and a variety of nutrients,” Zumpano says.

Egg whites are safe to eat as often as you’d like, but when eaten in excess, eggs yolks can raise your LDL (“bad”) cholesterol levels. If you have cardiovascular disease or high cholesterol, it’s best to limit your egg yolk consumption to just four per week. Check with a healthcare provider to see what’s best for you.

Recipes to try:

• Creamy curried egg salad lends classic Indian flavors to a favorite American snack — and this recipe also teaches you a handy trick for making hard-boiled eggs that are easy to peel!
• When you’ve got a little bit of time to cook up a snack, scrambled eggs are a great go-to, especially when you add in chopped tomatoes, fresh herbs and creamy goat cheese.
• Deviled eggs aren’t just a party food. Make and snack on your own with this version that includes minced dill pickles.

Protein powder

“Protein powder doesn’t offer the same kind of nutritional value that whole foods do, but it can help boost your protein intake and add extra calories,” Zumpano states.

Whey, hemp, rice or pea are all good protein powder options. Just be sure to look for a version that isn’t loaded with artificial sweeteners and other additives.

Recipes to try:

• Protein powder can be a helpful addition to any smoothie when you’re trying to gain weight.
• Add some vanilla protein powder to a berry smoothie bowl for extra flavor, protein and calories.
• Mix protein powder into your morning cup of coffee for a TikTok favorite known as “proffee.”

Cottage cheese

Cottage cheese has a mild flavor and serious health benefits. It’s high in protein and calcium, which is great for your bones, and it’s an extremely versatile food: Use it as a dip, put some on top of toast or bake it into pancakes and muffins to make them extra fluffy.

Cottage cheese comes in nonfat, low fat (1% or 2%) or whole fat varieties, and full-fat cottage has 1.5 grams more of saturated fat than 2% cottage cheese does.

“For people trying to lose weight, a lower-fat cottage cheese is a great choice, but when you’re trying to gain weight, aim for whole-fat cottage cheese,” Zumpano advises.

Recipes to try:

• Did you know that you can even put cottage cheese in smoothies?! This berry banana smoothie also includes milk, fruit and a little vanilla extract for extra flavor.
• Most muffins are low in nutrients, but these cranberry orange muffins are high in protein while still super-moist. When you’re trying to gain weight, swap out low-fat cottage cheese for the regular version.
• Make your own miniature spinach-filled spanakopita with a cottage cheese/feta blend and frozen phyllo dough.

Avocado

Guac is definitely extra — extra healthy fats, that is! About three-quarters of the calories in avocados are from monounsaturated fats, and they’re full of vitamins and nutrients.

This fruit (did you know that avocadoes aren’t vegetables?!) is so versatile that it can easily be incorporated in everything from snacks and salads to smoothies and sweets.

“You can use avocado to replace other fats, you can enjoy the flavor and nutrients and also cut down on saturated fats,” Zumpano says.

Recipes to try:

• Keep it classic: Half an avocado on a slice toast will add about 250 calories, or you can elevate it a bit with this version with radish, cucumber and dill.
• Skip store-bought guacamole and make your own instead, using it as a dip for tortilla chips or veggies.
• Avocados for dessert?! Try avocado brownie bites for a rich, decadent and surprisingly healthy snack. They’re about 165 calories apiece.

‘Extras’

Looking for an easy way to add calories to your meals? “Add condiments that are high in healthy fats,” Zumpano suggests. Examples include:

• Avocado (sliced, cubed or mashed).
• Chopped nuts or seeds.
• Extra virgin olive oil (EVOO).
• Hummus.
• Shredded cheese.

You can also add natural sweeteners like dried fruit, honey or maple syrup. Just be careful not to veer into ultra-processed territory, adding condiments that are loaded with additives like colorings and preservatives.

“They add calories, yes, but they can also cause inflammation in the body,” Zumpano cautions. “If weight gain is your goal, give each meal and snack a boost by adding an ‘extra’ to the meal.” You can:

• Drizzle EVOO over steamed veggies or add it to soup or hummus.
• Throw chopped nuts or seeds into your oatmeal, salad, rice dish or veggies.
• Dip veggies, whole-grain crackers or pita wedges with hummus and/or cheese.
• Slice avocado over eggs, toast, crackers, salad or soups.

Other tips for gaining weight the healthy way

Zumpano shares some additional snack and diet tips for when you’re trying you put on weight the healthy way:

• Go for full-fat dairy products: Instead of using nonfat or low-fat milk, use whole milk or cream in scrambled eggs, soups, gravies and baked goods. If you’re lactose intolerant, turn to alternative milks.
• Choose higher fat meats: Steak, pot roast, ribs, pork chops and chicken or turkey thighs and legs have a higher fat content than leaner cuts of meat.
• Don’t fill up on fluids: Avoid drinking water or other beverages 30 minutes before you eat, as they can fill you up and cause you to eat less. “You can add calories through drinks, though, like by adding whole milk to your coffee and drinking 100% fruit juices, shakes or smoothies,” Zumpano says.

Healthcare providers typically advise scaling back on foods that are high in fats, so if you’ve ever tried to lose weight in the past, some of these tips will feel counterintuitive. But remember that you won’t be following them forever — just while you’re trying to get to a healthy weight.

“From there, your doctor or dietitian can help you modify your diet again to something that’s healthy and sustainable for the long-term,” Zumpano says.

7 High-Calorie Foods for Weight Gain: Fuel Up Like a Superhero

Are you ready to take control of your fitness journey and unlock your inner superhero? Incorporating high-calorie foods into your diet is a powerful step towards gaining weight and building muscle. At Hideout Fitness, personal trainers are here to empower you with the right nutrition and guidance.

Here are some top high-calorie foods to help you achieve your weight gain goals.

1. Nuts and Nut Butters

Nuts like almonds, cashews, and walnuts are calorie-dense and packed with healthy fats, protein, and essential nutrients. Nut butters, such as peanut butter or almond butter, are great for adding extra calories to your meals or snacks.

Tip: Spread nut butter on whole grain toast, add it to smoothies or enjoy a handful of mixed nuts as a snack.

2. Avocados

Avocados are a fantastic source of healthy fats and calories. They are also rich in vitamins and minerals, making them a nutritious addition to your diet.

Tip: Add avocados to salads sandwiches, or make a delicious guacamole.

3. Whole Grains

Whole grains like oats, quinoa, brown rice, and whole grain bread are excellent for weight gain. They provide complex carbohydrates, fiber, and protein, keeping you full and energized.

Tip: Start your day with a bowl of oatmeal topped with fruits and nuts, or enjoy a hearty quinoa salad for lunch.

4. Dairy Products

Full-fat dairy products such as milk, yogurt, cheese, and cottage cheese are high in calories and protein. They support muscle growth and overall weight gain.

Tip: Have a glass of whole milk with meals, add cheese to your dishes, or enjoy a bowl of Greek yogurt with honey and granola.

5. Lean Meats

Lean meats like chicken, turkey, and beef are rich in protein and calories, essential for muscle building and recovery.

Tip: Grill or bake lean meats and pair them with whole grains and vegetables for a balanced meal.

6. Dried Fruits

Dried fruits like dates, raisins, and apricots are calorie-dense and packed with nutrients. They are a convenient and tasty way to add extra calories to your diet.

Tip: Mix dried fruits with nuts for a high-calorie snack or add them to your breakfast cereals and salads.

7. Healthy Oils

Healthy oils such as olive oil, coconut oil, and avocado oil are high in calories and can easily increase the caloric content of your meals.

Tip: Drizzle olive oil over salads, cook with coconut oil, or add avocado oil to smoothies.

How Can I Speed Up My Weight Gain?

If you’re looking to gain weight quickly, especially for bodybuilding, strength training, or bulking, you need a strategic approach that combines the right nutrition, exercise, and lifestyle habits. Here’s how you can speed up your weight gain effectively:

1. Increase Caloric Intake

To gain weight, you need to consume more calories than you burn. Focus on high-calorie, nutrient-dense foods like nuts, avocados, whole grains, lean meats, and dairy products. Adding healthy oils and nut butters to your meals can significantly boost caloric intake.

Tip: Use a calorie-tracking app to ensure you’re consistently eating more than your daily caloric needs.

2. Eat More Frequently

Eating several small meals throughout the day can help you consume more calories without feeling overly full. Aim for 5-6 meals a day, including snacks.

Tip: Incorporate snacks like protein shakes, nuts, and dried fruits between meals.

3. Focus on Protein

Protein is essential for muscle growth and repair. Ensure each meal includes a good source of protein, such as chicken, fish, eggs, or plant-based options like tofu and legumes.

Tip: Consider protein supplements if you struggle to meet your daily protein requirements.

4. Strength Training

Engage in regular strength training exercises to build muscle mass. Compound movements like squats, deadlifts, bench presses, and rows are particularly effective for stimulating muscle growth.

Tip: Train each muscle group 2-3 times per week and progressively increase the weights to challenge your muscles.

5. Incorporate Drop Sets and Super Sets

Advanced training techniques, such as drop sets and super sets, can intensify your workouts and promote muscle hypertrophy. These methods help you push your muscles to their limits, leading to faster gains.

Tip: Consult with a Hideout Fitness personal trainer to safely incorporate these techniques into your routine.

6. Ensure Adequate Rest

Rest and recovery are crucial for muscle growth. Ensure you get at least 7-8 hours of sleep each night and take rest days to allow your muscles to recover and grow.

Tip: Include stretching and light yoga to aid muscle recovery and flexibility.

7. Stay Hydrated

Proper hydration is vital for overall health and muscle function. Drink plenty of water throughout the day, especially before, during, and after workouts.

Tip: Consider adding electrolytes to your water to maintain optimal hydration levels.

Personalized Guidance at Hideout Fitness

At Hideout Fitness in Irvine, we’re more than just a gym. Our expert trainers and nutrition coaches are here to provide the personalized support and guidance you need to reach your weight gain goals. Whether you’re into bodybuilding, strength training, or bulking, we’re with you every step of the way.

Ready to speed up your weight gain and achieve your fitness goals? Visit us in Irvine or join our online training program today!

Conclusion

By incorporating high-calorie foods into your diet, you’re taking a significant step towards achieving your weight gain and muscle-building goals. At Hideout Fitness in Irvine, our nutrition coaches are committed to helping you succeed. Ready to fuel up like a superhero and make your fitness goals a reality? Visit us in Irvine or join our online training program today!

Call us at (949) 236-7970 for personalized nutrition plans and training sessions. Let’s make your fitness goals a reality! Start your free fitness consultation today.

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