Weight Gain Foods
                     Healthy Foods To 
Gain Weight
Lifebun.com
Rice
• Rice is one of the most convenient and lost-cost food 
that helps you gain weight.
• Rice is easy to incorporate in meals containing proteins 
and vegetables.
• Don't consume rice in high amounts as the phytic acid 
may reduce the absorption of iron and zinc.
• A 100 g serving of rice contain about 112 kcal energy and 
23.51 g carbohydrates.
Milk
• Milk is a popular beverage for muscle building and 
weight gaining.
• Milk is an excellent source of protein, carbs, healthy fats, 
calcium, vitamins, and minerals.
• It has casein and whey proteins that help gain weight 
naturally.
• Drink two glasses of milk every day, especially after each 
workout.
Nuts And Nut Butter
• A 100g serving of almond contains 21.15g of protein 
and a significant amount of healthy fats.
• They are high in calories, only a handful of them 
every day can help you in gaining weight.
• You can add nut butter into your bread, yogurt, or 
smoothies to make them extra delicious. But make 
sure it has no added preservatives or sugar.
Dried Fruits
• Rich in micronutrients and antioxidants.
• Dried fruits are high in calories and taste great, which 
make them a great choice if you want to gain weight.
• Dried fruits are a great source of dietary fiber and 
nutrients.
• Dried fruits are high-calorie snack, which you can 
take on regular basis.
Cheese
• If you want to gain weight and want something tasty, 
cheese can be a good choice.
• It has a high amount of calories and healthy fats.
• It's also rich in protein and calcium.
• The best part of the cheese is it can be added into 
some other dishes to make them more delicious.
Red Meat
• If you want to build muscle, red meat can be the best 
option for you.
• It contains leucine, an amino acid that helps stimulate 
muscle protein synthesis. It also adds new muscle 
tissue.
• Red meat contains natural dietary creatine, which is 
considered as the best muscle creating the supplement.
Potatoes and Starches
• Starchy foods like potatoes, corn, quinoa, buckwheat, 
etc. can boost your muscle growth and weight gain.
• Most of these starchy foods are also rich in dietary 
fiber, nutrients, and resistant starch that helps nourish 
the gut bacteria.
• They can increase your muscle glycogen stores, which 
can be a great fuel source if you're in physical activity.
Whole Grain Bread
• Whole grain bread is a great carbohydrate source.
• Research published in 2017 shows whole grain can 
reduce the risk of type-2 diabetes, cardiovascular 
disease, colorectal cancer, etc.
• You can consume whole grain bread with a good 
protein source like egg, cheese, or red meat. These 
will help you gain weight fast.
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