Look Chubby And Cute With A Diet Plan Included With These 24 Foods That Help You Gain Weight!
I have heard many success stories where people have achieved a weight gain and what could be the secret behind their achievement? The choice of their foods! Here is the list of best foods that help you gain weight and a perfect diet plan that has been specially prepared to help you gain some extra pounds.
An easy weight gain revolves around three important factors! Foods, workout, and a good quality sleep. Whether you get a quality sleep or you work out to build your muscles, your efforts can go in vain if you do not pick the right (high calorie) foods.
An ideal solution for how to gain healthy weight lies around these 24 foods and how effective you are in implementing the diet plan. Get your spirits high, because you are about to welcome a new lifestyle!
What To Eat To Gain Weight? – 24 Best Weight Gain Foods To Live By!
To make the plan much easy for you, I have categorized these foods into breakfast, pre-lunch, lunch, snack time and dinner. So, let’s get started!
Weight Gain Foods For Breakfast
It doesn’t really matter how much in a hurry you are. You just have to decide not to skip the breakfast. It is through breakfast that you can fetch as many calories as possible. But, have you really been choosing the right foods for breakfast?
Your breakfast menu should definitely contain these foods
1. Whole Grain Bread
Two or three slices of whole grain bread can provide you with more than enough calories because just 100 grams of whole grain bread contains 247 calories.
If you are looking for some healthy ways to gain weight, there is no better option than including whole grain bread for breakfast which is one of best foods that help you gain weight because apart from aiding in a healthy weight gain, whole grain bread helps in preventing the risk of obesity and cardiovascular problems.
People who look for various ways of bodybuilding are always suggested to eat at least half a dozen eggs per day to make their bodybuilding dream a reality. But as you are only looking for how to gain a healthy weight, including two to three eggs in your breakfast is enough!
Make sure you include other weight gain foods mentioned in this weight gain foods list for breakfast and not only eggs so that you achieve a quick weight gain to stay healthy(1) and fit.
You might have heard that cheese can cause an immediate weight gain and people who are looking for weight loss are required to cut down on cheese and this is because just a little of bit of cheese can help you gather some extra pounds.
Just ensure that you consume cheese in moderate amounts because 100 grams of cheese contains 402 calories. Consuming your whole grain bread with good amounts of cheese is the best way to gain weight.
This is perhaps the easiest way to gain weight for some people who hate chewing and swallowing foods. I have been suggesting my friends to mandatorily include a glass of milk in their breakfast because just gulping down a glass of milk can provide you with the following nutrients.
- Vitamin D
- Vitamin b12
5. Peanut Butter
When you are left with the option of choosing those foods that help you gain weight, choosing peanut butter to flavour your whole grain bread is the best and wisest way to include both the weight gain foods (whole grain bread and peanut butter) to achieve a successful weight gain.
100 grams of peanut butter contains 588 calories which is why it is the best breakfast ingredient that helps you to gain weight instantly, within a short span of time.
Your taste buds cannot always be gratified with the above-mentioned foods that help you gain weight. You will want to choose those foods that are sweetened up with sugar or some tasty foods that will delight your sweet tooth and also come into the category of the best foods that help you gain weight.
Here are some healthy cereals that help you gain weight
- Oats based granola
- Millet Rice
- Bran flakes
- Coconut granola
Fruits to Eat Before Lunch
The idea of eating fruits before lunch is to gain some extra calories right before you are about to grab on a heavy meal. A general rule that applies to weight gain is “Never let your stomach remain empty” but at the same time, you have to look for some healthy ways to fill your tummy!
Not all fruits help you gain weight. So, here is the list of calorie rich fruits you should be choosing for a quick weight gain.
Bananas are one of the ideal foods that help you gain weight because these multi-beneficial fruits are high in sugar and they make the best calorie rich fruits.
If you have been looking for the best way to gain weight, bananas are the worthiest fruits to be included in your diet because 100 grams of bananas contain around 89 calories.
You can include bananas into your breakfast list instead of having them before lunch if you feel they will make you consume fewer quantities of meals because you should be eating more quantity of meals when you are looking for healthy ways to gain weight.
Durians are often referred to as the most stinky fruits which are popular in the areas of south-east Asia, but they make the best fruits for a healthy weight gain.
The amazing health benefits of these fruits makes people consume this fruit more often though these fruits have been prohibited to be carried along the public transports because of the unbearable smell that gets emitted from these fruits.
These fruits are more often suggested to the people who are looking for a healthy weight gain because apart from containing whopping 150 calories for every 100 grams, durians help in an easy digestion, prevent cancer, strengthen your bones and help you sleep better.
9. Passion fruits
You must be cautious about the types of foods you choose because your major question now is how to gain healthy weight.
You can undoubtedly gain calories through various junk foods. But, there are some nourishing and beneficial fruits that provide some extra benefits apart from giving you the calories that you need to gain weight.
Passion fruit is one such popular fruit that enhances your skin complexion, prevents diabetes and also reduces the risk of cancer despite assisting you in a weight gain.
Passion fruit contains 97 calories per every 100 grams which makes it one of those healthy and best weight gain foods.
Ensure that the foods that help you gain weight are rich in fibre content so that they help you maintain a clean and well-functioning digestive system.
When the efficacy of your digestive system improves, your stomach will make space for more foods and this will help in an easy and healthy weight gain.
Mangoes are rich in fibre and they contain 60 calories for every 100 grams but mangoes are not always within your reach. So, make sure you make the most out of such healthy fruits when the right season arrives.
Grapes can make you fat! And the good news is that other fruits may only contain calories that help you gain weight, but grapes contain sugars along with calories. So, instead of relying on candies that contain sugars, you can rely on some fruits that give you healthy sugars.
These amazing fruits that are available at any season give you 16 grams of sugar and 67 calories for every 100 grams.
A plate of fresh grapes is all you need to grab on before you prepare yourself for a heavy lunch.
Foods For Lunch – Best Foods To Gain Weight
The most suitable time for you to consume foods in large quantities is during the mid-day. So, you must be vigilant in choosing the right kinds of foods that add in some extra calories.
Ensure that your plate is filled with at least two of the below-mentioned calorie rich and healthy foods that help you gain weight effortlessly.
12. Brown rice
What else do you need other than fibres, sugars, fats, proteins and carbohydrates all packed in a single food source that help you to gain weight easily?
If you ask me for the best suggestion that makes the weight gaining process much easier, I would suggest you top your brown rice with some melted butter and add some healthy weight gain foods such as beans, legumes or lentils.
Read More: Brown Rice Benefits for Health
Unlike the white rice, you will have to soak the brown rice for forty-five minutes to one-hour prior cooking.
13. Red meat
Lean meat is for those who are looking for a weight loss. Since your aim is to gain a healthy weight, you must essentially include fatty meats in your diet.
Also, red meat helps in building your muscle strength which makes you look physically strong and fit You can choose any variety of red meat such as lamb, chicken, pork or beef according to your taste preferences.
Just make sure that you do not consume red meat on a daily basis as this may result in an accumulation of bad cholesterol in your body. You can consume red meat twice in a week for a healthy weight gain.
14. Beans and legumes
You definitely need not worry if you are a vegetarian looking for ways for increasing your weight. Meat, of course, helps in an easy weight gain, but you do not necessarily need to consume meat in order to make your dream come true.
Beans and legumes are the best substitutes for red meat because they are rich sources of calories as well as proteins. In fact, they are much healthier when compared to red meat because they do not add bad cholesterol to your body.
Choose chickpea beans or adzuki beans since they contain more calories when compared to other varieties.
You can also choose from other healthy varieties of beans and legumes
- Kidney beans
- Navy beans
- Black beans
- Pinto beans
15. Full Fat Yoghurt
Among all the foods that help you gain weight, yoghurt is one such variety that appeases your taste buds because of it’s amazing, flavoursome taste. You can top it with some dried fruits to enjoy a fresh cup of this healthful ingredient after your meals.
A regular cup of yoghurt may help in weight loss. So, ensure that you choose full-fat yoghurt which is the best way to gain weight within a short time.
16. Starchy Foods
The idea of including starchy foods for weight gain is that they give you abundant calories, more than your routine calorie-rich foods.
You can include potatoes and pasta in your lunch if you desire a quick weight gain. Potatoes contain 77 calories per every 100 grams and pasta contains 131 calories per every 100 grams.
Rice, cereals and bread are also some best starchy foods but if you wish to include potatoes in your lunch, you must include mashed or boiled potatoes rather than using fried potatoes since they are an unhealthy source of starch.
17. Use Healthy Oils for an Easy Weight Gain
The secret to looking chubby and cute not only revolves around the foods that help you gain weight but you have to be smart enough to identify the ways through which you can add some extra calories to your diet.
You will make your efforts much easy if you flavour your dishes with some healthy oils that assist in weight gain.
Not all oils are healthy as some of them may add up unnecessary fats and cholesterol. Choose coconut oil, extra virgin oil or avocado oil for the best health benefits.
18. How to Gain Healthy Weight with Tofu
Most people recommend tofu for a healthy weight loss but you can make use of this healthy ingredient to gain weight if you relish it by mixing it up with certain high-calorie vegetables and foods.
Tofu is the best replacement for meat. You can enjoy savouring tofu if you are a non-meat eater because tofu blocks taste amazing when spiced up with the right sauces, hot spices and condiments.
100 grams of Tofu contains 76 calories which makes it one of the best foods to gain weight.
Post Lunch Snacks
If you haven’t tried munching on some easy snacks after two to three hours of a heavy lunch, you never know how much of an energy and gratification it provides because some post-lunch foods taste like heaven!
19. Dry Fruits and Almonds
You do not have to eat lots and lots to put on weight. You just have to be smart enough to identify some foods that make you feel you are not really stuffing your stomach and making it full, but you are actually adding some extra pounds by consuming them.
One simple hack that you can follow to gain weight is to consume 10 soaked almonds early in the morning and munch on some dry fruits like raisins, walnuts, apricots, cashew nuts, plums, and dried prunes post your lunch.
20. Protein Shakes
Protein shakes have been included in your diet because you are looking for ways to gain weight in a healthy way, rather than just aiming to build up the body fat.
By consuming protein shakes, you will put on weight by adding muscle strength but not accumulate the fat content.
Preparing protein shakes is quite easy. You just have to purchase the protein powder (Whey or casein) and add It to your regular glass of milk.
21. Ice creams
It is not much astonishing to know that ice creams can be included in the foods that help you gain weight because 100 grams’ ice cream contains 207 calories.
A regular consumption of ice creams can definitely lead to weight gain. But you have to make sure that you do not exceed the limits of the daily consumption as this may bring in certain side effects.
One cup of ice cream per day is all you need to put on some healthy weight.
Foods For Dinner – What To Eat To Gain Weight
You can keep your dinner regime as simple as possible so that you do not mess up with your digestive process and give enough time for the foods you have consumed to get digested in a much better and easier way.
Here is the smartest way to include high-calorie foods for dinner, yet keep the diet simple.
22. Salmon Fish
100 grams of salmon fish contains 206 calories and moreover consuming fish for dinner can keep your stomach easy and light when compared to other meat sources such as chicken, beef, pork or lamb.
Also, salmon fish is a great and richest source of omega-3 fatty acids and selenium which are quite rare to be found in any other food sources.
Studies have proven that consuming salmon fish for dinner can increase your lifespan and also improve your brain health.
23. Oatmeal And Banana
If you are not a meat eater, this combination will make a perfect food for your dinner. You can also melt some extra butter and add it to the oatmeal if you are looking for a quick weight gain.
Consuming oatmeal for your dinner can help in an easy digestion as they contain a kind of soluble fibre called beta-glucan. It is also the best-recommended food for people suffering from diabetes because it controls the blood sugar levels.
If you are looking for a nutrient-rich food that helps in an easy weight gain, quinoa is the best source of food you can choose to have because this easy to digest food contains Iron, zinc, potassium, magnesium, phosphorous and manganese.
It is a perfect source of dietary fibres, healthy fats and a good number of calories which makes it one of the best weight gain foods.
How To Gain Healthy Weight – A Perfect Diet Plan
I can assure you a healthy weight gain if you follow this diet plan for a month. You can check on your weight after a month to witness an amazing change in your physicality and a successful weight gain.
You just have to ensure that you do not break the plan or leave it in the middle.
|Time||What to eat to gain weight|
|Breakfast(7:30 A.M)||1. Two slices of whole grain breads along with peanut butter (You can also use cheese instead of peanut butter)|
2. Two hard boiled eggs
3. One glass milk
1. One cup of healthy cereals mentioned in the diet plan
2. One glass of milk
|Before lunch(11:00 A.M)||One cup of fruits (Any one variety from the list of fruits mentioned)|
You can also mix and match any two varieties of fruits.
|Lunch(1:00 P.M)||1. One cup of brown rice along with beans & legumes|
2. One cup of fresh full fat yogurt
1. 2 ounces of red meat (A variety of your choice)
2. A cup of fresh full fat yogurt
1. One cup of pasta
2. Any recipe made with boiled or mashed potatoes
3. A cup of fresh full fat yogurt
|Post lunch snacks|
(After two to three hours of lunch)(5:00 P.M)
|1. One cup ice cream|
2. Dry fruits and 5-7 soaked almonds
1. One glass of protein milk shake (whey or casein)
2. Dry fruits and 5-7 soaked almonds
|Dinner(9:00 P.M)||1. 2 ounces of Salmon fish|
2. One glass of milk
1. One cup of oatmeal topped with smashed banana
2. Half cup Quinoa
3. One glass of milk
Gaining weight is quite an easy task when compared to weight loss. If you have to lose weight, you are required to burn calories which requires a lot of commitment and dietary restrictions.
But, to achieve a successful weight gain? You should only know what foods to eat to gain weight? You just have to add in more number of calories but in a healthy way!
It isn’t really difficult if you have a perfect plan with you, I.e. (Foods that help you gain weight + A perfect weight gain diet plan) both of which have been mentioned in the article above.
So, why late? Leap into the action and prove the world that you can successfully gain weight within a short span of time.