If you're looking to gain weight in a healthy way, focus on nutrient-dense, calorie-rich foods that also provide proteins, healthy fats, and complex carbohydrates. Here are some great options:
Protein-rich foods:
- Eggs
- Chicken breast and turkey
- Fatty fish (salmon, mackerel, tuna)
- Lean red meats
- Greek yogurt
- Cottage cheese
- Lentils, chickpeas, and other legumes
- Protein shakes or smoothies
Healthy fats:
- Avocados
- Nuts (almonds, walnuts, cashews)
- Nut butters (peanut, almond)
- Olive oil, coconut oil
- Seeds (chia, flax, sunflower)
Complex carbohydrates:
- Whole grain breads and cereals
- Brown rice and quinoa
- Oats
- Potatoes and sweet potatoes
- Whole wheat pasta
Calorie-dense extras:
- Dried fruits (raisins, dates, figs)
- Granola
- Cheese
- Dark chocolate
- Smoothies with added peanut butter, milk, bananas, and oats
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