The 7 Best Foods to Eat on a Weight Gain Diet

In order to put on pounds, you have to consume enough calories, but a weight gain diet should not focus entirely on calories, because we have to worry about our health as well, right?

The amount of calories you should be aiming at is 18-19 times your bodyweight. If you weigh 130 pounds, that would be 2340 to 2470 calories.

You could gain weight eating cookies, ice cream, sodas, cakes, and hamburgers, but would it be worth it? You’d most likely end up fat, miserable, and out of shape.

The weight gain diet you will discover in this article will delight you, because not only will it help you gain weight, but it will also improve your health.

1. Meat

First on our list we have good old meat.

When we talk about meat, I’m not referring to just any meat, because the higher-quality meat you eat, the more nutrient-dense it is, which in turn means more energy, better sleep, and higher overall well-being for you.

The meats you should look for are grass-fed (when it comes to beef) and organic (when it comes to chicken and the rest).

They are more expensive, but they are worth it. A few examples of meat that I eat regularly are:

  • Beef
  • Chicken
  • Lamb
  • Liver (really an organ)
  • Reindeer (I live in Scandinavia)
  • Moose
  • Pork (optional)

I’m sure there are a few more I’ve forgotten, but you get my point.

2. Fish

Fish contain vital omega-3 fatty acids that our bodies need. You can get them from fish oil supplements, but it’s always good to get them straight from the source.

There are many different kinds of fish that are high in omega-3’s, such as:

  • Anchovies
  • Salmon
  • Mackerel
  • Sardines
  • Hoki (a New Zealand species)

Both meat and fish are high in calories and nutrients, so they’re ideal to eat on a weight gain diet.

According to popular myth, meat is bad for you, but the truth is just the opposite, so go ahead and eat all the meat you can.

3. Eggs

Eggs are a blessing on any proper, natural weight gain diet, because one egg contains 100 calories.

But don’t eggs kill you because of the cholesterol?

Nope, you’ve been hearing another myth, so eat all the eggs you can handle, but do your best to get eggs from happy, organic, free-range chickens.

You can do a lot with eggs on a weight gain diet, such as:

  • Make an omelet
  • Throw raw eggs in a smoothie
  • Hard-boil them
  • Create delicious pancakes

Eggs, eggs, eggs. Get them!

4. Nuts

I personally am not a huge fan of nuts, because they make me feel weird, but if you like them, use them.

They are very high in fat, and you can get a lot of calories from nuts, but I do not recommend that you get most of your calories from nuts.

You can use them as an addition to meat, eggs, and fruits, but don’t make them the king and queen of your weight gain diet.

5. Fruits

I love fruits.

They’re nature’s own candy packed with healthy vitamins and minerals.

I personally like to throw together smoothies here and there. I talked about using raw eggs above, so here’s a simple smoothie recipe where you can throw in raw eggs, and you can’t even taste them.

  • 2-3 Bananas
  • 2-3 Raw eggs
  • 2-3 Tablespoons of peanut butter
  • 2 Scoops of whey protein powder
  • Coconut oil
  • Berries of your choice

Throw all that into a blender and mix. You can play with the ingredients. All of that comes out to quite a few calories, so it’s a great boost on any weight gain diet.

6. Milk

Milk is another source of calories that I’m not a fond of, especially pasteurized milk.

It can cause trouble in a lot of people with lactose intolerance. On top of that, pasteurized milk isn’t known for its health benefits.

However, you’re not going to be consuming a weight gain diet for the rest of your life, so using whole milk for a few months isn’t going to kill you (unless you’re allergic).

Throw in as much milk as you want into your weight gain diet, but again, don’t make it the main source of calories.

7. Other Healthy Carbs

When I say healthy carbs, I mean foods like potatoes, quinoa, rice, yams, oats and so on.

You can still eat pasta, tortillas, and other processed foods, but eat them sparingly, because they aren’t doing your body or health any good.

In reality, you don’t need an abundance of carbohydrates in your diet, but when you’re on a weight gain diet, it doesn’t hurt to throw them in for the extra calories.

Wrap Up

A weight gain diet doesn’t have to be unhealthy, complex, or hard.

In the beginning, you will have to teach your body to eat more, which may be slightly uncomfortable, but you’ll soon be feeling better, gaining weight, and having more energy, so it’s going to be worth it.

I also suggest you look into lifting weights (even if you’re a woman), because it’ll help increase your appetite and tone your body.

We have plenty more articles for you on how to sculpt the body of your dreams, so feel free to stick around.

We don’t bite, unless you bite first.

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