The 18 Best Healthy Foods to Gain Weight Fast

Here are the 18 foods that can help you gain weight faster and healthier:

1. Milk: A perfect drink to start the day; it helps build muscle mass and maintain a healthy weight. Milk contains various necessary nutrients for the body to function. Milk has a good amount of protein, which consists of both whey protein and casein. A cup of two percent milk provides about 122 calories. There are several types of milk, from low-fat, fat-free milk to full-fat milk. You can choose based on your taste preference and calorie needs.
2. Rice: Calorie dense and helps you gain weight when had in decent quantities. One serving of rice has 130 calories, approximately 28 to 30 grams of carbs, and three grams of protein. 
3. Protein shakes or homemade smoothies: Some homemade protein shakes have great nutritional benefits to help gain weight. These smoothies or shakes can be customized according to your taste. These smoothies can be made with milk, some fat source (such as Greek yogurt), a scoop of whey or plant-based protein, fruits, and nuts. These promote healthy mass gain and provide nutrition and taste.
   • To make a banana smoothie, you can add one or two bananas with one scoop of whey protein and 100 mL of whole-fat milk. This has approximately 300-calorie and is protein-rich, which helps gain weight. If you are lactose intolerant, you can have substitutes, such as soy, almond, or other non-dairy products with similar taste and nutritional benefits.
4. Dried fruits and nuts: Having dried fruits and nuts in your diet helps you gain weight, providing many nutritional benefits. These are high in calories, good fats, and natural sugars, which aid in healthy weight gain. One-fourth cup of almond has approximately 160 calories, providing 6 grams of protein and 15 grams of healthy fats.
5. Red meat: A great source of iron and protein. Red meats help build muscle mass and increase bone density. Goat meat, beef, and other red meat contain saturated fats and high amounts of proteins. Red meats contain leucine, a muscle-building amino acid your body needs to stimulate muscle protein synthesis.
6. Fatty fish: Has high amounts of protein and good fats. They help the brain function properly and gain weight. In addition, omega-3 fatty acids greatly promote overall health, including heart health.
7. Whole-grain bread: Contain reasonable amounts of complex carbs, which help maintain and gain weight when combined with healthy fat and protein sources, such as unsweetened peanut butter. Whole-grain bread is an excellent food to gain weight.
8. Avocados: Are a great source of antioxidants, protein, and good fats. Avocados can go well with many dishes, such as in salads or on toasts. They greatly help gain weight.
9. Eggs: A good source of protein, calcium, and vitamins. Eggs have 60 to 70 calories and reasonable amounts of fat and protein, making them a powerful food for weight gain.
10. Healthy fats and oils: These are rich in calories and good fats, such as poly and monounsaturated fats, which promote healthy weight gain. Olive and sunflower oils are some examples.
11. Dark chocolate: Calorie dense and rich in vitamins and minerals.
    • A 101-gram bar of 70 to 85 percent dark chocolate contains:

      • Nutrient	Amount
        Calories	604
        Protein	7.87 grams
        Fat	43.06 grams
        Carbohydrates	46.36 grams
        Dietary fiber	11.00 grams
        Sugar	24.23 grams
        Iron	12.02 mg
        Magnesium	230.00 mg
        Zinc	3.34 mg

12. Seeds: Are good sources of unsaturated fats and protein, which help build muscle. Muscle mass is essential for healthy weight gain.
13. Cheese: One of the favorite dairy products for many. Cheese is rich in calories and a great source of protein and calcium. This mix of fats and protein makes cheese one of the best foods for weight gain.
14. Full-fat yogurt: A good source of fats and protein. It provides calcium that helps build strong bones and helps gain weight.
15. Chicken: An excellent source of lean protein. Chicken has an average of 21 grams of protein per 100-gram serving, making this a perfect option for weight gain.
16. Granola: Honey mixed with nuts and cereals makes perfect granola. These granola bars are handy and can be had on the go. These are high in protein and fiber and give 20 percent of the daily intake of vitamin E, which helps with weight gain.
17. Cereals: Cereals are a good option before and after workouts because they have a good amount of carbs and some protein. They provide approximately 180 to 220 calories.
18. Sweet potatoes or starchy foods: A good source of calories and carbs. They are satiating and have decent protein content and provide minerals, vitamins, and antioxidants.