Last Updated: October 28, 2026
Several people with high metabolisms, thin frames, or little appetite struggle to gain weight. Whether you are hoping to build muscle mass or find a healthier everyday weight, the best way to gain weight is to eat more and eat right.
This article will teach you how and what to eat to maximize your weight gain, muscle growth, and long-term health benefits.
Table of Contents
Eating to Gain Weight
Increase the calories in your meals. When making food, think of creative ways to bump up the calorie count. For example, might your sandwich use a slice of cheese?
How about poaching an egg in your recooked soup? Drizzle olive oil on your vegetables and nuts, or sprinkle seeds or cheese on your salad.
Stock up on high-fat snacks. Fat is an essential constituent of your diet; eating it can be a healthy way to control your weight. Consume nuts, seeds, and nut and seed butter. Make an effort to eat cheese, crackers, dried fruit, and full-fat yoghurt.
Hummus is delicious on bread or vegetables, and with plenty of tahini and olive oil, it can help you up your calorie intake. When you want something savoury, try olives and cheese.
Refrigerate spreads like guacamole, tapenade, pesto, and hummus for easy snacking. Carry nut bars with you to satisfy your cravings while out and about.
Consume milk and other high-calorie drinks. Water is good for you, but it can suppress your appetite. If you discover you drink a lot of liquids at meals, make the most of those liquids. Milk, smoothies, and shakes are all excellent options.
Choose full-fat milk over skim
Blend your smoothies and shakes with peanut butter or protein powder.
Plant-based milk, such as coconut and peanut milk, is filling and tasty.
Experiment with traditional nutritious drinks from around the world. Kefir, horchata, chia Fresca, lassi, misugaru, and Elba are high in calories and protein.
After eating, drink water or low-calorie beverages.
Obtain your protein
Protein remains required for weight gain. Red meat can assist you in gaining weight, especially if you’re trying to bulk up. Salmon contains a lot of calories and good fats. Yoghurt contains a lot of protein.
If your goal is to build muscle as you gain weight, pair adequate nutrition with an appropriate exercise plan. This guide to weight loss exercise routines includes weight training among its listed activities, though its focus is weight loss.
Other oily fish can also aid in weight gain. Keep canned sardines and tuna on hand.
Beans are an excellent source of protein and starch.
If you are having difficulty including enough protein, you can get enough protein by taking a supplement like whey protein.
Eat plenty of Vegetables and Fruits.
Eat vegetables with some calories instead of celery and other watery vegetables. Avocados are a versatile ingredient with healthy fat. Starchy vegetables such as potatoes, squash, sweet potatoes, and corn can also aid in weight gain. Bananas, blueberries, grapes, and mangoes are high in calories and fibre.
Purchase whole-grain bread
Whole-grain bread, pasta, and crackers contain more nutrients and calories than refined grains, like bread with butter, olive oil, peanut butter, avocado, or a tahini and honey drizzle.
Enjoy some dessert. While you shouldn’t rely on sugary foods, a sweet treat now and then is okay. So don’t be afraid to indulge in cake or ice cream occasionally. Healthier options include dark chocolate, whole-fat yoghurt with fruit and granola, trail mix, granola bars, or whole-grain pastries.
Conclusion:
If you are underweight, you might fill up quickly. To remedy this, eat more meals. Try to fit 5-6 smaller meals into your day, rather than relying on three. Eat snacks in between. Eat one meal or snack exactly before bed. You are eating before sleeping can help you gain weight.