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We’ve all met someone attempting to lose weight, whether a friend, family member, or colleague. Almost all of us had times when we wished we were lighter.

This article is about the opposite when people want to put on weight instead of losing it. Like any other activity, there are good ways to do it and wrong ways to do it. In the following few paragraphs, you’ll find a list of some of the best foods to eat to gain weight healthily.

What foods have a lot of calories?

Calorie-rich foods have a lot of calories, just like the name says. However, they usually have a lot of unhealthy things in them, like saturated fat, salt, sugar, and simple carbohydrates. They have a lot of calories but not a lot of essential vitamins and minerals.


You might not think of eating avocados as a way to put on weight. On the contrary, avocados are often considered the healthiest food, but they are also one of the best foods to eat if you want to gain weight.

Avocado is a great way to get more beneficial fats, fiber, and vitamins like C, E, and potassium into your diet. Depending on its size, a single avocado can have anywhere from 250 to 400 calories and from 23g to 8g of fat.


Oats have a reputation for helping you lose weight, but if you eat them with whole milk, they might make you gain weight instead. Minerals like manganese and zinc are found in oats. There are a lot of iron and B vitamins in them. If you are looking for good-quality oats to add to your diet, you can find them at

Wholegrain oats are better for your health than processed oats because they have more fiber and other health benefits. The soluble fiber beta-glucan, found in oats, may also help lower cholesterol. This version of the healthy meal is easy to make and has a lot of calories. Fifty grams of oats and 300 milliliters of whole milk have 377 calories and 14 grams of fat when mixed.

Dried fruits

You can easily add calories to your diet with dried fruit, whether you’re on the go and need a snack or just hungry between meals. They can be a nice light snack even if you get full quickly. One cup of raisins has 400 calories, which gives you an idea of how many calories dried fruit has. Use dried berries, apricots, apples, or cranberries instead of raisins.


Cheese, milk, and yogurt are all high-calorie dairy foods. If you’re trying to gain weight, add cheese to your spaghetti, yogurt to your cereal, or milk to your coffee to get more calories. A glass of 2% milk with 12 ounces has 180 calories, which is about the average for dairy products. About 200 calories are in a cup of vanilla yogurt without fat.

Nut spreads

Nuts are a good snack for people who want to gain weight because they have a lot of calories, protein, fiber, and healthy fats. Nut butter is a great way to gain weight because it is easier to eat than nuts, especially if you don’t have much appetite.

A tablespoon of peanut butter has about 100 calories and a healthy amount of fat, protein, magnesium, and vitamin E. There are many nut butter, such as almonds, peanuts, hazelnut, cashew, and macadamia. Make sure there is no added sugar or salt and that it is made of only nuts.


Use a spray of healthy oil while you cook to quickly and easily boost the number of calories in your food. Most likely, you already know that not all oils are the same. For example, some oils have fats that are good for you, while others are full of fats that are bad for you.

Olive oil is a healthy oil with monounsaturated fats and can be added to foods like pasta, bread, vegetables, and more to make them more caloric. On the other hand, Canola oil has a lot of Omega-3 fatty acids and monounsaturated fats (alpha-linolenic acid, or ALA). Walnut oil and grapeseed oil can also be used as salad dressings.

Powdered Protein

In this situation, protein powder is helpful because it lets you get the calories you need without overeating food. A protein shake mixed with whole milk (dairy or plant-based) can have hundreds of calories in just a few sips.

Protein powders come in many different kinds, like those made from whey, soy, pea, or rice proteins. However, you should avoid powders colored or flavored with chemicals.


If someone wants to gain weight, they might be tempted to speed up the process, which could be bad for their health. To gain healthily, you need to eat foods that make you gain weight and, in some cases, do some light physical activity.