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Best Weight Gain Foods for Men by Grabenord

weight gain foods for men

Gaining weight can be as challenging as losing weight for many men. Whether the goal is to build muscle, recover from an illness, or improve overall health, a structured weight gain diet plan is crucial. This guide will explore the best foods and strategies to help you achieve healthy weight gain.

Key Takeaways

  • Incorporate nutrient dense foods: Choose foods high in calories and rich in nutrients.
  • Maintain a caloric surplus: Consume more calories than you burn.
  • Focus on macronutrients: Ensure a balanced intake of proteins, fats, and carbohydrates.
  • Consistency is key: Stick to your diet and exercise regimen.

How to Gain Weight In A Healthy Manner

Understanding Healthy Weight Gain

Healthy weight gain food involves increasing muscle mass and overall body weight without accumulating excess fat. It requires a focus on nutrient-dense foods and a balanced approach to eating and exercise.

Importance of a Balanced Diet and Regular Exercise

A healthy diet is essential for weight gain. Including a variety of foods ensures that you get all necessary nutrients. Regular exercise, particularly resistance training, helps in muscle growth and overall fitness.

weight gain foods for men

Foods That Help in Gaining Weight


Milk is an excellent source of protein, calcium, and calories. It contains both casein and whey proteins, which are beneficial for muscle growth and Muscle Recovery. A glass of whole milk can add a significant number of calories to your daily intake.


Rice is a calorie-dense food that provides a significant amount of carbohydrates. A single serving can offer around 200 calories, making it an easy addition to your diet. It's versatile and can be paired with various proteins and vegetables.

Nuts and Nut Butters

Nuts and nut butters are rich in calories, healthy fats, and proteins. They are convenient snacks that can be added to various dishes for extra calories. Almonds, walnuts, and peanut butter are excellent choices.

Food Item Calories per Serving Protein (g) Fat (g) Carbs (g)
Almonds 160 6 14 6
Peanut Butter 190 7 16 8
Walnuts 185 4 18 4

Starchy Vegetables

Starchy vegetables such as potatoes and sweet potatoes provide essential nutrients and a high amount of carbohydrates. They are versatile and can be included in many dishes. Sweet potatoes are also rich in antioxidants and vitamins.

Whole Grain Bread

Whole grain bread is an excellent source of carbohydrates and fiber. It pairs well with protein-rich foods, making it a balanced meal option. Whole grains provide sustained energy and are beneficial for digestive health.


Avocados are rich in healthy fats, vitamins, and fiber. They are calorie-dense and can be added to various meals, including salads and sandwiches. Avocados also provide a range of essential nutrients like potassium and vitamins E and K.

Dried Fruits

Dried fruits are high in calories and contain various antioxidants and nutrients. They are an easy and healthy snacks option to boost your caloric intake. Examples include raisins, dates, and apricots.

Homemade Protein Smoothies

Homemade smoothies are a great way to consume extra calories in a healthy manner. They can be customized with fruits, nuts, and protein powders to meet your nutritional needs. Smoothies are also convenient and can be consumed on the go.

Increase Your Caloric Intake

Understanding Caloric Surplus

To gain weight, you need to consume more calories than you burn. This is known as a caloric surplus. It's important to achieve this surplus with nutrient-dense foods rather than junk food.

Tips for Adding More Calories to Your Meals

  • Add healthy fats like olive oil, avocado, and nuts to your meals.
  • Incorporate high calorie snacks throughout the day.
  • Drink calorie-dense beverages like smoothies and milkshakes.

High Calorie Snack Ideas

  • Trail mix with nuts and dried fruits
  • Whole grain toast with nut butter
  • Healthy Snacks for Kids like cheese sticks and yogurt can also be beneficial for adults looking to gain weight.

What Foods Make You Gain Weight?

Overview of Calorie-Dense Foods

Focus on foods that are high in calories but also provide essential nutrients. Avoid empty calories from junk food, which can lead to unhealthy weight gain.

Healthy vs. Unhealthy Weight Gain Foods

Healthy Weight Gain Foods Unhealthy Weight Gain Foods
Nuts and seeds Candy and sweets
Whole grain bread Sugary drinks
Avocados Fast food
Fatty fish Processed snacks

Practical Examples and Meal Ideas

  • Breakfast: Oatmeal with whole milk, nuts, and dried fruits.
  • Lunch: Whole grain sandwich with avocado, turkey, and cheese.
  • Dinner: Grilled salmon with quinoa and roasted vegetables.
  • Snacks: Greek yogurt with honey and granola, high protein snacks like boiled eggs and hummus with veggies.

Sample Meal Plans for Weight Gain

Breakfast Ideas

  • Whole grain toast with avocado and scrambled eggs
  • Smoothie with banana, almond butter, and protein powder

Lunch Options

  • Chicken and avocado wrap with whole grain tortilla
  • Quinoa salad with chickpeas, feta, and olive oil

Dinner Suggestions

  • Beef stir-fry with brown rice and vegetables
  • Baked salmon with sweet potato and steamed broccoli

Snacks and Smoothies

  • Protein bars and shakes
  • Mixed nuts and dried fruits

Tips for Effective Weight Gain

  • Consistency and Monitoring Progress: Track your food intake and adjust as needed.
  • Importance of Resistance Training: Incorporate weight lifting to build muscle.
  • Avoiding Unhealthy Foods and Empty Calories: Focus on nutrient-rich foods to gain healthy weight.


Gaining weight requires a combination of a weight gain diet plan, consistent exercise, and healthy lifestyle choices. By incorporating these foods and tips into your daily routine, you can achieve your weight gain goals in a healthy manner.

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