Friday, March 24, 2023

20 Best Foods To Gain Weight Or Build Muscle, The Healthy Way

There are a lot of diet regimens for losing weight available online. But there isn’t much to be found best Foods to gain weight. You won’t find many plans for putting on weight. However, a sizeable portion of individuals battle with their skeletal fame and fall short of gaining the required heft.

The math for weight gain is very straightforward since you devour more calories than you expend. You should consume additional calories to satisfy your body’s needs if your metabolism is vital or you exercise strenuously. Gaining weight cannot be solved by only overeating. However, the best strategies to gain weight organically include eating 5 to 6 times each day, consuming more fats and proteins, and including high-calorie meals.

Without adequate research, people take various pills and eat unhealthily to gain excess pounds. Think cautiously before consuming anything because these could cause them to experience health issues. Your top priority if trying to gain fat should be doing it healthily.

How to Gain Weight In A Healthy Manner?

The fundamental idea is to ingest more calories daily than you expend. As a general rule, you can strive to eat 400–600 calories more than you require. A further general suggestion is to boost the number of meals you consume daily rather than their amount. When attempting to gain muscle, increasing your dietary intake of protein and fats is practically required.

Consuming junk food and bad fats to gain weight is one thing you shouldn’t do. These meals will only make you gain weight in your stomach but can also lead to significant long-term problems like diabetes, hypertension, and heart problems. Incorporating frequent workouts into your schedule is also a smart idea because it can help you increase your muscular endurance.

20 Best Foods To Gain Weight Or Build Muscle, The Healthy Way

Let us look at the top 25 Foods to help you gain weight or add muscle in a healthy way

Read on,

1. Milk

MilkDue to its abundance of all nutrients our bodies require, milk is a complete food. It contains many vitamins, calcium, protein, carbohydrates, and lipids. Casein and whey proteins it is a first-rate sources of protein. You could increase your body’s muscular mass with its aid.

Consuming milk significantly boosts muscle protein synthesis, improving muscle protein’s net balance. Additionally, it has been found that weight training (12 weeks at a minimum) in conjunction with post-workout milk consumption results in more significant gains in muscular hypertrophy and lean mass. Consider consuming two glasses of milk daily before or after a workout or with a snack.

2. Eggs

EggsOne of the world’s healthiest foods for growing muscle is eggs. They offer a fantastic blend of superior proteins and beneficial fats. Eggs are a healthy food that can quickly increase muscle mass. Egg whites are inferior to whole eggs. In one study, participants with whole eggs had a 40% larger post-workout muscle-building response than participants who consumed a comparable quantity of protein from egg whites.

There are roughly 74 calories in one large uncooked egg. It’s crucial to consume the entire egg. In actuality, the yolk of an egg contains almost all of the healthy elements. You do not need to curtail your egg intake if you don’t have an egg sensitivity; you can easily consume 3 eggs per day if you’d like. In reality, many athletes or bodybuilders have six or more daily meals. There are numerous ways to cook eggs, including boiled, poached, fried, baked, and scrambled.

3. Salmon

SalmonYou’ll notice that fish and proteins are among the finest foods for weight gain. Salmon is likely your best option among the several types of fish. It’s excellent for gaining muscle but also wonderfully healthy because it needs the fats and vitamins it provides. It’s also a fantastic dish for cardiovascular health.

Salmon is a fantastic option for gaining muscle and maintaining good health. Salmon has roughly 17 grams of protein, 1.5 grams of omega-3 fatty acids, and numerous critical B vitamins in every 3-ounce (85-gram) portion.

Salmon can be steamed, roasted, barbecued, grilled, baked, or poached, among other cooking methods. Salmon can also be eaten raw in sushi or even grilled. While canned salmon is a convenient and affordable alternative, freshly caught or frozen salmon is frequently slightly more expensive. Salmon in cans is almost entirely wild instead of bred, earning it outstanding nutrition ratings.

4. Lean beef

Lean beefBeef has a lot of protein, as well as vitamins and minerals. According to several studies, lean red meat consumption may even help you grow lean muscle mass when you lift weights. It may be advisable to buy beef that promotes muscle building without offering too many excess calories, even if you want to put on muscle.

High-quality protein, B vitamins, minerals, and creatine are all abundant in beef. According to several studies, lean red meat consumption may even help you grow lean muscle mass when you lift weights.

5. Chicken Breasts

Chicken BreastsChicken is a high-protein food that can also help you put on weight. It is one of the foods with the highest protein content for weight growth. It is not only delicious but also nutrient-rich. Chicken breast has roughly 160 calories and 4 grams of fat per serving. Chicken breast can be prepared in various inventive ways to produce tasty food.

Chicken breasts are the best diet for gaining muscle since they are inexpensive, simple to cook, and full of protein. I advise purchasing a big package, cooking them in mass quantities, then dividing them up for lunch and dinner meals all week.

6. Soybeans

SoybeansSoybeans are an excellent vegetarian option for protein-hungry individuals looking for proteins from veg meals. It can be included in salads and also cooked with other meals. It can also be used as a pre-workout meal for many individuals looking to gain weight in a good way.

Soy protein has the most research out of all the plant proteins. According to the ISSN report, however, that research has revealed that soy is regarded as a lower-quality complete protein for boosting muscle development and strength improvements.

7. Cottage Cheese

Cottage CheeseCottage cheese is one of the least expensive, highest-protein foods you can eat. Approximately 13 grams of protein, 5 grams of fat (reduced- or zero-fat alternatives are also available), 4 grams of carbohydrates, and 111 calories are contained in a four-ounce serving.

Because it contains casein and whey protein, the adaptable cheese curd is a preferred late-night treat among athletes, allowing for prolonged recovery from exercise. Whether you prefer eating directly from the tub or haven’t yet joined the cottage cheese trend, you can always add it to your favorite dish as an addition or dressing.

8. Bananas

BananasIf you want to gain weight, bananas are a great option. In addition to being healthy, they also provide a lot of calories and carbohydrates. The proper number of calories and carbs are present in bananas. As a result, adding bananas to your diet will rely on your objectives.

Eating a banana after working out may assist in increasing the formation of muscle glycogen, lower inflammation, and perhaps even improve how efficiently your body uses protein. These effects may all contribute to a quicker recovery. A total of 350 more calories from eating two to three bananas can aid in weight gain.

9. Homemade smoothies

Homemade smoothiesSmoothies made from scratch are far healthier than protein pills from the store. Immediately following exercise, the best time to consume a smoothie to aid with muscle growth. Additionally, they have a deep flavor and taste.

Protein smoothies are a great post-workout snack, especially for people who want to develop muscle mass because they are quick, simple to create, completely portable, and exceptionally delicious. Homemade smoothies like the strawberry banana nut shake, white berry drink, hazelnut shake, and real green shake are some foods that might help you gain weight quickly.

10. Beans and Lentils

Beans and LentilsIn many meals, beans, and lentils, packed with protein when coupled with grains like rice, can be used instead of meat. Therefore, beans and lentils will greatly aid you in developing muscles if you are a vegan and want to gain weight by eating vegetables.

A diet for gaining lean muscle mass might include a variety of beans. Per cup (or 172 grams) of cooked beans, popular types like black, pinto, and kidney beans include roughly 15 grams of protein. Because they provide enough protein and carbohydrates to help us reach our calorie and macronutrient targets for bulking, lentils can aid in muscle growth.

These vegetables go perfectly with chicken salad and are an excellent choice for a nutritious muscle-building meal.

11. Whey Protein

Whey ProteinProtein from whey is an easy option if you’re seeking a quick and extremely effective protein-rich option. It could also be found in ready-to-eat items like yogurts and protein bars. It can be mixed into shakes, smoothies, and cereals.

When taken shortly before, during, or during an exercise, whey protein has proven exceptionally efficient at boosting muscle growth. Following exercise, muscle protein synthesis is often at its highest level. It is often used by people working out at the gym as a powerful supplement to regain strength after working out quickly.

12. Dry fruits

Dry fruitsDried fruit is a calorie-rich snack with antioxidants and minerals. Dried fruit comes in a wide variety, all naturally containing a lot of sugar. They are, therefore, excellent for weight gain, mainly because they taste delicious and are easy to eat. Contrary to popular belief, fruits don’t lose most of their nutrients when dried.

Most of the minerals and nutrients in dried fruits are still present, and they are also high in fiber. Consider integrating some dried fruit with staple food, such as a whey protein drink, cheese, or pieces of meat. They go well with almonds and full-fat Greek yogurt and offer a combination of beneficial fats, proteins, and other essential nutrients. Dates are healthy, rich in fiber, and packed with antioxidants. They can be easily prepared as a high-calorie snack and are adaptable.

13. Chickpeas

ChickpeasGarbanzo beans, often known as chickpeas, are an excellent source of carbohydrates and protein. Chickpeas are essential for a healthy body’s general development, maintenance, and performance. Approximately 15 grams of protein and 45 grams of carbohydrates, including 13 grams of fiber, are present in each 1-cup (164-gram) meal of canned chickpeas.

The protein in chickpeas is regarded as being of poorer quality than that in animal sources, as with many plants. It can still be a part of a healthy diet for muscle growth, though. Protein encourages the growth of muscle mass, which helps the body burn off harmful fat. Additionally, protein has the biggest thermic impact, which means it takes the longest for the body to digest and results in the highest calorie burn when consumed.

14. Rice

RiceAdditionally, rice has a high-calorie content, making it possible to quickly get many calories and carbohydrates from a single dish. This encourages you to eat more, particularly if you have a small appetite or quickly reach fullness. 2-minute sachets of microwaveable rice can be quickly incorporated into other plant proteins and prepared meals when pressed for time.

White rice is a good source of carbs necessary to fuel physical exercise. After intense workouts, carbohydrates also replenish muscular glycogen stores. A huge bowl of white rice mixed with grilled chicken breast, which offers lean protein, is one of the most well-liked meals for lifters. Another well-liked technique is to cook a big batch of rice, split it out, and then mix it with various proteins and essential fats for a wide range of meals during the week.

15. Whole grain bread

Whole grain breadAnother excellent source of carbohydrates to assist you in gaining weight is whole-grain bread. Mixing bread with protein sources like eggs, meat, and cheese allows you to create some extremely straightforward, calorie-dense, and nutritionally sound dishes.

Choose natural thought from the entire seeded bread when buying bread. A sandwich is one of the simplest, most adaptable, and portable meals for gaining weight. Your creativity is the only restriction on their component list, which includes meats, cheese, vegetables, almond butter spreads, avocados, and more.

16. Peanut Butter

Peanut ButterPeanut butter is a wholesome, nutritious, and tasty spread. It is full of healthy fats, proteins, vitamins, and minerals. As it is rich in proteins, it keeps you satiated for long and you can easily avoid unnecessary bingeing on junk food.

Including a spoonful of peanut butter in every meal amounts to an extra 500 calories in your daily calorie intake. You can add it to various dishes. You can spread it on sandwiches; mix it with vegetables, hot cereals, and fruits; or have a teaspoon of it after meals. This sure aids in gaining weight.

Four grams of protein are contained in just one tablespoon of peanut butter, making it an excellent source of protein for muscle growth. Additionally, peanut butter is a wonderful source of monounsaturated fat, antioxidants, vitamins, and minerals that will support your body’s health and proper operation.

17. Turkey

TurkeyLean meat like turkey and chicken are fantastic foods for building muscle as they contain high protein. Turkey has a marginally higher protein content than chicken.

For many bodybuilders, turkey is the fowl of choice since it has a slightly greater protein level than chicken (on average, turkey has 29g of protein per 100g compared to chicken’s 27g) and fewer calories and a slightly lower fat content.

18. Dark chocolate

Dark chocolateSeveral health advantages and tonnes of antioxidants are offered by premium dark chocolate. Blood glucose levels and stress hormones are claimed to be better controlled by dark chocolate that contains at least 70% cacao, the bean from which chocolates is manufactured.

Additionally, it might lessen the risk of stress, type II diabetes, inflammation, several malignancies, and heart disease. Dark chocolate has a very high calorific concentration, making it quite simple to consume many calories from it like similar high-fat foods. You may prepare guilt-free chocolates, energy bites, chocolate-peanut butter, and other healthy chocolate sweets.

19. Cereal Bars

Cereal BarsOn the road, several of the most nutritious cereal bars make for a great high-calorie snack. Most bars have 100 – 200 calories in aggregate. Due to their propensity to include a mixture of slow- and quick carbohydrates, they are also a healthy choice before or after a workout.

Mix a chocolate bar with other plant proteins for a quick lunch, including full-fat Greek yogurt, hard-boiled eggs, cold meat cuts, or a fruit smoothie. While some cereal bars are nutritious, many others include unfavorable amounts of added sugar, oils, sodium, and additives. Consider attempting to make your homemade protein bars. It’s far simpler than you may imagine.

20. Potatoes

PotatoesAccording to a recent study, eating protein-rich potatoes may significantly boost protein synthesis rates in muscles both at rest and after exercise. The results of a recent study, published in Medicine & Science in Sports & Exercise, demonstrate that plant-derived protein can strongly stimulate muscle growth. In addition to tasting great, potatoes are a great source of important nutrients.

It is a cost-effective choice that gives your body more calories. This meal has calories and carbohydrates that raise muscle-stored glycogen. Many of these refined carbohydrates contain complex carbohydrates, which can help feed your gut microbes and carb types that can offer vital micronutrients.


One of the biggest lies and misconceptions is that you may gain weight overnight. You can put on weight by engaging in various weight-gain workouts, weightlifting, and a healthy, regular diet.

Numerous meals and medications can aid with weight growth. But rather than trying to stuff yourself with tonnes of sugary or fatty foods, choose high-calorie foods that give you energy and help you gain muscle mass without the bad fats that could injure you. The best approach to healthily gaining weight is through consistent, age-appropriate exercise and a calorie-dense diet.

Avoid eating between meals, make sure you’re constantly refreshed, and only consume foods from your healthy, nutrient-rich diet. You’ll need to be a little persistent, but weight gain requires time and patience; the results will be worthwhile.

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Frequently Asked Questions

1. Does gaining muscle cause weight gain?

Yes, and there are a lot of reasons for it. You will gain weight if you put on muscle quicker than you lose fat. Another factor might be improper exercise, which, in addition to building muscle, might also increase body fat. Another is temporary inflammation, which occurs when you exercise and produces temporary muscle fiber tears. This inflammation-related process results in weight gain.

2. Is muscle denser than fat?

Yes, when comparing the density of muscle and fat, the fat tissue is denser than the muscular tissue while appearing to be so. While one may weigh the same, their appearance is heavier since muscles tend to atrophy when one adds fat.

3. What are a few recommendations to maximize muscular growth?

Following are the suggestions for increasing your muscular mass.

  • Having breakfast can help you gain muscle mass.
  • Consume protein with every meal to increase your muscle mass.
  • Consume carbohydrates only after exercise.
  • Consume good fats.
  • Avoid processed foods.
  • Eat protein-rich food
  • Consume fruit and vegetables at every meal.
  • Drink enough water to cut oxidized fat at a maximum rate

4. What should I avoid if I want to grow muscle?

Fattening foods like high-fat meats, dishes high in butter, heavy creams or coatings, sparkling water or diet soda, sweets, or food rich in fats should be avoided while trying to gain muscle.

5. What should I consume to gain muscle?

Many people find that increasing daily caloric intake by 5–10% is adequate to encourage lean muscle growth. For instance, if you need 2500 calories daily, you can eat 250 more calories daily. But depending on initial body composition and amount of training, there can be variations in each person’s calorie requirements.

6. Muscles can they grow overnight?

While you sleep, your muscles develop. Muscle is continually being destroyed and rebuilt by your body. However, it typically develops muscles twice daily, during sleep and after a workout. Your body creates growth hormones while you sleep, promoting new muscle development.

7. How can I put on muscle while losing fat?

Try to spread your daily consumption among all your meals, focusing on healthy foods like seafood, lean grass-fed beef, low-fat dairy, free-range eggs, almonds, and beans.

8. When do muscles reach their maximum growth?

During this stage, both sexes’ increased muscle mass results from individual muscle fiber hypertrophy rather than hyperplasia. Unless resistance training, diet, or both have an impact, peak muscle mass occurs between the ages of 16 and 20 for girls and between 18 and 25 for males.

Neeraj Kirola
Neeraj Kirola
My self Neeraj Kirola, I am a full-time digital associate and a part-time content writer. I have always found learning and imparting knowledge to be fascinating. My passion for writing articles gave me a chance to express my thoughts in words to others. And with the help of SEO skills, I make sure that I cover all the important points, so my content can rank on search engines. In order for my readers to enjoy what they are reading, I always write from the perspective of readers and business opportunities.

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