14 Healthy Foods to Gain Weight Quickly and Safely 

Gaining weight or adding muscle can be difficult as losing weight. Simply incorporating some foods to your diet can make your weight gain efforts healthy and more effective.

Gaining weight can be a struggle. So, here are 14 healthy foods to help you gain weight and can also increase muscle and boost overall health.


Milk has been used as a muscle builder or weight gainer for decades. Drinking milk is a great way to add protein, fat and carbohydrates to your diet. It also contains both casein and whey proteins.


Rice is convenient, and is a good source of carbohydrates, which contribute to weight gain. One cup of rice contains about 200 calories and a good amount of carbs that are easy to consume and digest.

Homemade Protein Smoothies

Drinking homemade protein smoothies can be highly nutritious, and can help a person to gain weight easily and efficiently. Try to avoid premade shakes which contain added sugar.

Red Meat

Red meats are one of the great muscle-building foods available. It is an excellent source of protein that will help gain weight and build muscle.

Potatoes & Starches

Potatoes and other healthy starches are a great way to get important nutrients and fiber, which boost your calories intake and increase your muscles glycogen stores.

Nuts and Nut Butters

Nuts and nut butters are delicious, high calorie treats and perfect choices if you’re looking to gain weight. They’re great for you and easy to incorporate into your diet.

Salmon and Oily Fish

Salmon and other oily fish are an excellent source of healthy omega-3 fats. They are also a great source of protein and important healthy fats that help you gain weight and build muscle.

Dried Fruit

Dried fruit is a high calorie snack and loaded with healthy fiber, micronutrients and antioxidants. It’s an easy way to incorporate nutrients and calories to your diet.

Healthy Cereals

Healthy cereals can be a great source of carbs, calories and nutrients. Eating healthy cereals can be an excellent way to gain weight and consume more fiber.

Whole Grain Bread

Whole grain bread is a good source of carbs that help you gain weight. It can be effective in gaining weight, when combined with a good protein source.

Dark Chocolate

High quality dark chocolates packed with antioxidants, other nutrients and provides several benefits, along with containing plenty of calories to help you gain weight.


Cheese is a very good source of healthy fats and rich in protein, other nutrients. A person looking to gain weight should select full-fat cheese.

Whole Eggs

Eggs are one of the healthiest foods for gaining weight and building muscles. They contain a great combination of high-quality proteins and healthy fats.

Healthy Fats and Oils

Healthy fats and oils are the most calories-dense foods on the planet. It is important to add healthy fats and oils into your diet, particularly if you’re looking to gain weight.

The secret behind gaining weight is consistently eating more calories than you’re burning with daily activity. Incorporate these foods into your diet that can help you enjoy and can stick with over the long term.

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