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Eating healthy high calorie foods will help you gain weight and build muscle easily. Avocado, salmon, Greek yogurt and eggs are examples of calorie dense foods that pack lots of nutrients, protein, healthy fats and complex carbohydrates.
If most people have a hard time losing weight, many–like you and me–find it hard to gain weight and build muscle. I was there for long, but after incorporating these healthy calorie-rich ingredients into my meals I finally managed to pack on some pounds and bulk up without feeling full all the time. This article will show you what high calorie foods you should prioritize, each with macronutrients and meal ideas.
This blog post is for informative purposes only. You should always consult a doctor or dietitian for precise nutritional advices.
What are the best high calorie foods?
The key for building muscle and gaining weight is to eat a diet rich in calories from nutritious sources. Having said that, you may now wonder what are the best high calorie foods to gain weight. Eat high calorie foods, such as salmon and fatty fish, whole eggs, chicken, full-fat Greek yogurt, cottage cheese, whole milk, nuts, avocado, olive oil and dates. Read further to learn more!
Salmon and oily fish
- Nutrition facts – Salmon is a food that has high calories and nutritional benefits. Packed with protein, omega-3 fatty acids and healthy fats, salmon and fatty fish are amongst the best high calorie foods to gain weight. Oily fish is also rich in micronutrients such as selenium, vitamin B12 and vitamin B6.
- Nutritional values – 100 grams of Atlantic salmon have about 208 calories, 20 grams protein, 13 grams fat and 0 grams carbohydrates. Its high calorie content and nutritional benefits will support your lean bulk while improving overall health.
Meal ideas
Thanks to its versatility, salmon can be enjoyed in many different ways. For a more balanced meal, serve it with a source of complex carbohydrates and vegetables.
- Pasta dishes – Try a creamy salmon pasta, or make a simple pasta salad with smoked or baked salmon, avocado and cherry tomatoes.
- Breakfast sandwiches – Add smoked salmon to the classic avocado toast, or eat it on top of a protein bagel with whipped cottage cheese.
- Sushi – Next time you have sushi, consider ordering salmon rolls for your high calorie diet.
- Baked fillets – Cook salmon and then pair it with a baked sweet potato, brown rice or pasta, and a serving of veggies.
| Salmon | Nutritional Values per 100g |
|---|---|
| Calories | 208 kcal |
| Total fats | 13 g |
| Saturated fats | 3.1 g |
| Carbohydrates | 0 g |
| Protein | 20 g |
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Avocado
- Nutrition facts – Avocados are other foods that have high calories and nutrients. This fruit is rich in calories and healthy fats, which help lower bad cholesterol levels and reduce the risk of cardiovascular disease. Additionally, they are rich in dietary fibers, vitamins and minerals, such as potassium. A further benefit is its high content of antioxidants, which may prevent oxidative stress.
- Nutritional values – 100 grams of avocado provide 160 calories, most of which come from healthy fats (15 grams). This food also has 8.5 grams of carbohydrates and 2 grams of protein.
Meal ideas
Avocados are a versatile food that can be enjoyed in thousands of ways. They are great for breakfast in egg toasts, for lunch or dinner with rice and chicken, and even as a snack.
- Breakfast sandwiches – Enjoy avocado on top of sourdough bread, protein bread or protein bagels, with smoked salmon or sunny side up eggs and a drizzle of olive oil.
- Nourishing bowls – Make a healthy bowl with basmati rice, chicken or salmon, vegetables and a whole avocado for a dish that is loaded with calorie dense foods.
- Protein smoothies – Add an avocado to your protein smoothie alongside peanut butter, bananas and protein powder. Whether in a blueberry smoothie or cottage cheese smoothie, it’s the perfect post workout snack.
- Savory oatmeal – Enjoy sliced avocado and a poached egg on top of a high protein oatmeal bowl for a heavy calorie breakfast or dinner to gain weight.
| Avocado | Nutritional Values per 100g |
|---|---|
| Calories | 160 kcal |
| Total fats | 15 g |
| Saturated fats | 2.1 g |
| Carbohydrates | 8.5 g |
| Protein | 2 g |
Eggs
- Nutrition facts – Whole eggs are a real superfood. First of all, they are a source of high quality protein with all nine essential amino acids. Furthermore, this food is rich in minerals like selenium or phosphorous, and vitamins. Amongst others vitamin B12, which promotes the best functioning of the nervous system.
- Nutritional values – 1 medium egg has about 63 calories, 5.5 grams of protein, 4.2 grams of fats and 0.3 grams of carbohydrates.
Meal ideas
There are many ways how you can eat eggs as part of your weight gain diet. They tastes delicious boiled, scrambled or fried for your breakfasts, lunches and dinners.
- Savory breakfast – Make scrambled, hard boiled eggs, or over easy eggs, and enjoy with slices of oat bread, avocado, fresh berries and cottage cheese.
- Rice bowls – Add a fried egg on top of basmati rice and pair with other bulking foods such as avocado. In a rush? Try this microwave rice.
- Noodles – Poach an egg and enjoy on top of noodles for a high calorie complete meal.
- Pasta and pasta salads – Next time you have pasta, consider mixing in two boiled eggs for more protein and calories.
| Egg (whole) | Nutritional Values per 1 Medium Egg |
|---|---|
| Calories | 63 kcal |
| Total fats | 4.2 g |
| Saturated fats | 1.4 g |
| Carbohydrates | 0.3 g |
| Protein | 5.5 g |
Oats
- Nutrition facts – Oats are foods that contain calories and benefits, a real nutrient powerhouse. Rich in dietary fibers, vitamins and minerals, they are a great source of complex carbs that will give you energy, without spikes in your blood sugar level. Amongst their health benefits, nutritionists enumerate lower cholesterol level, improved heart health and weight management.
- Nutritional values – 100 grams of rolled oats contain 379 calories, 16.9 grams of protein, 66.3 grams of carbohydrates, and 6.9 grams of fats.
Meal ideas
Many people eat oats for breakfast, but in reality there are more delicious ways to eat them. From oatmeal protein cookies to dinner bowls, here are some ideas for you.
- Protein oatmeal – Add a scoop of protein powder into your porridge to start the day with energy and taste. Try this high calorie oatmeal recipe for bulking!
- Cookies – Use rolled oats to make banana oatmeal cookies or oatmeal protein cookies for a satisfying healthy treat.
- Baked oatmeal – Blend your oats with banana and protein powder, bake and you’ll get a delicious protein baked oats for your breakfasts or desserts.
- Homemade bread – Make a loaf of oat bread, it tastes so delicious with avocado or peanut butter on top.
- Savory bowl – Cook oats with egg whites and vegetable broth, then top with other calorie rich foods such as eggs, cottage cheese and avocado.
| Oats | Nutritional Values per 100g |
|---|---|
| Calories | 379 kcal |
| Total fats | 6.9 g |
| Saturated fats | 1.2 g |
| Carbohydrates | 66.3 g |
| Protein | 16.9 g |
Nuts and nut butter
- Nutrition facts – Packed with monounsaturated and polyunsaturated fats, nuts contribute to cardiovascular health by lowering bad cholesterol. Additionally, nuts are excellent sources of protein, fiber, vitamins, and minerals. They’re also rich in antioxidants, such as vitamin E, which may reduce the risk of chronic diseases. Last but not least, nuts and nut butters are high in calories.
- Nutritional values – A 1-ounce (30-gram) serving of walnuts has around 185 calories, 4.3 grams of protein, 3.9 grams of carbohydrates and 18.5 grams of fat.
Meal ideas
The ways how to incorporate more nuts into your diet are endless. You can eat them as a snack or as an addition to your meals for a shot of high quality calories.
- Yogurt bowl – Assemble a calorie dense snack with full fat Greek yogurt, sliced banana, blueberries, homemade protein granola and a handful of walnuts.
- PB toast – Spread a dollop of peanut butter over a slice of wholegrain bread, and top with banana or strawberry jam for more protein and taste.
- Oatmeal – Top a bowl of high calorie oatmeal with banana and a couple tablespoons of your favorite nut butter
- Smoothies – Blend nut butter with frozen fruit, protein powder, Greek yogurt and whole milk for the perfect high calorie smoothie to gain weight. Looking for more ideas? Try this peanut butter banana smoothie.
| Peanut Butter | Nutritional Values per 100g |
|---|---|
| Calories | 597 kcal |
| Total fats | 51.1 g |
| Saturated fats | 10.1 g |
| Carbohydrates | 22.3 g |
| Protein | 22.5 g |
Olive oil
- Nutrition facts – Olive oil is a versatile food that has calories. Extra virgin olive oil is also rich in vitamin E, antioxidants and monounsaturated fats, which support heart health by lowering bad cholesterol.
- Nutritional values – One tablespoon (15 ml) of olive oil contains approximately 119 calories and 13.5 grams of fat.
Meal ideas
Its excellent nutritional values and versatility make it a great addition to a calorie surplus diet. Olive oil can be used in cooking, as a salad dressing, or simply drizzled over foods to increase both flavor and calories.
| Olive Oil | Nutritional Values per 100g |
|---|---|
| Calories | 884 kcal |
| Total fats | 100 g |
| Saturated fats | 14 g |
| Carbohydrates | 0 g |
| Protein | 0 g |
Greek yogurt
- Nutrition facts – If you are looking for the best foods to gain weight, try incorporating whole-milk Greek yogurt into your diet. Greek yogurt is a food that has calories and lean protein, which support muscle mass and help you bulk up fast. What is more, it’s rich in nutrients and minerals such as calcium.
- Nutritional values – One cup (220 grams) of full fat Greek yogurt provides 220 calories, 9 grams of high quality protein, 15.5 grams of carbs and 14 grams of fats.
Meal ideas
Greek yogurt is great for breakfasts, snacks and desserts. To maximize weight gain, try it with high calorie toppings like granola, nuts, nut butters, or dried fruits.
- Breakfasts & snacks – Use whole milk Greek yogurt for smoothies, protein pancakes or yogurt bowls.
- Baking – Use Greek yogurt to make protein bagels, protein bread or yogurt bread at home. Healthier and higher in protein.
- Desserts – Did you know you can bake delicious desserts like protein banana bread, protein brownies and protein muffins using Greek yogurt? They’re perfect for bulking.
| Greek Yogurt | Nutritional Values per 100g |
|---|---|
| Calories | 78 kcal |
| Total fats | 2.89 g |
| Saturated fats | 1.7 g |
| Carbohydrates | 5.4 g |
| Protein | 7.1 g |
Cottage cheese
- Nutrition facts – Cottage cheese is the perfect muscle gain food. Rich in protein, vitamins, and minerals, it is a great source of dairy. Incorporating cottage cheese into a calorie surplus diet may help you build muscle mass in a healthy way.
- Nutritional values – One cup (210 g) serving of full-fat cottage cheese provides around 206 calories, 23 grams of protein, 8.2 grams of carbohydrates, and 9.7 grams of fat. It stands out as one of the best foods for weight gain and bulking.
Meal ideas
Cottage cheese is perfect for snacks with high calories and nutrients.
- Breakfast – Make fluffy cottage cheese pancakes, cottage cheese banana bread or a quick cottage cheese smoothie. If you fancy a savory breakfast, try some scrambled cottage cheese eggs instead.
- Baking – Use it for delicious cottage cheese brownies, cottage cheese cookies or a creamy cottage cheese cheesecake. All are packed with calories and protein.
- Dinner – Try a creamy cottage cheese Alfredo pasta, cottage cheese pizza or fill a cottage cheese flatbread with avocado, ham and other bulking foods.
| Cottage Cheese | Nutritional Values per 100g |
|---|---|
| Calories | 98 kcal |
| Total fats | 4.6 g |
| Saturated fats | 1.8 g |
| Carbohydrates | 3.9 g |
| Protein | 11 g |
Whole milk
- Nutrition facts – Whole milk is one of the high calorie bulking foods that you should consider adding to your diet. Rich in essential nutrients, it has a good amount of calcium for bone health. Additionally, it’s an excellent source of vitamins A and D, protein, and various other minerals.
- Nutritional values – A 1-cup (240-ml) serving of whole milk has around 146 calories, 7.7 grams protein, 11.5 grams carbohydrates, and 7.9 grams fat. It stands out as one of the best foods for weight gain and bulking.
Meal ideas
Incorporating more whole milk into your diet is simple and versatile. It can be consumed alone for breakfast, or it can be added to various meals to boost their caloric content. Bulking tip–when making your post workouts, consider mixing protein powder with a cup of whole milk.
| Whole Milk | Nutritional Values per 100g |
|---|---|
| Calories | 61 kcal |
| Total fats | 3.3 g |
| Saturated fats | 1.9 g |
| Carbohydrates | 4.8 g |
| Protein | 3.2 g |
Chicken breast
- Nutrition facts – Chicken is one of the most popular foods in bulking diets. It is an incredible source of high quality protein, B-vitamins and minerals such as phosphorous.
- Nutritional values – 100 grams of skinless chicken breast provide 110 calories, most of which come from high quality protein (24 grams). Chicken contains no carbs (0 grams) and just about 1.24 grams of fats.
Meal ideas
Grilled, baked or air fried, you can eat chicken as a lunch or dinner. For a more balanced meal, side it with a source of complex carbs and some healthy fats.
- Rice bowl – Assemble a protein bowl with brown rice, cooked chicken breast, avocado, broccoli, olive oil and your favorite sauces.
- Chicken salad – Cook and shred chicken, then combine with Greek yogurt and mayo for a creamy shredded chicken salad.
- Pasta dishes – Eat in a cajun chicken pasta or protein mac and cheese.
- Chicken with potatoes – Serve grilled chicken breast with a baked potato or air fryer sweet potato fries, avocado and high calorie vegetables.
| Chicken Breast | Nutritional Values per 100g |
|---|---|
| Calories | 110 kcal |
| Total fats | 1.24 g |
| Saturated fats | 0.33 g |
| Carbohydrates | 0 g |
| Protein | 24 g |
Sweet potatoes
- Nutrition facts – Sweet potatoes are a highly nutritious food. Packed with vitamins, minerals, and complex carbohydrates, sweet potatoes have many nutritional benefits that make them ideal for gaining weight and bulking up quickly.
- Nutritional values – A medium-sized sweet potato provides approximately 160 calories, 3.6 grams of protein, 37 grams of carbohydrates, and 0.1 gram of fat. Beyond its nutritional profile, they’re also rich in dietary fiber, vitamin A, vitamin C, and antioxidants.
Meal ideas
Bake, boil or microwave sweet potatoes to have healthy carbs for your lunches and dinners. They go very well with chicken breast, fish, or salmon–especially air fryer sweet potato fries. Looking for something sweet? Then you will love some fluffy sweet potato pancakes.
| Sweet Potatoes | Nutritional Values per 100g |
|---|---|
| Calories | 86 kcal |
| Total fats | 0.1 g |
| Saturated fats | 0 g |
| Carbohydrates | 20 g |
| Protein | 1.6 g |
Brown rice
- Nutrition facts – Unlike white rice, brown rice is unprocessed and therefore comes with all the fibers, minerals and vitamins. Rice is also a great source of complex carbohydrates, which give you energy and ensure the best performances while exercising.
- Nutritional values – 100 grams of brown rice provide around 337 calories, 7.5 g of protein, 77.4 g of carbohydrates and 1.99 g of fats. Pair it with other muscle gain foods such as meat for protein and avocado for some fats to make a more complete meal.
Meal ideas
Brown rice is a great ingredient for weight gain dinners and lunches. You can pair it with a source of lean protein such as chicken, ground turkey or fish, some fats and plenty of vegetables. There’s nothing better than a big bowl of rice to build muscle.
| Brown Rice (uncooked) | Nutritional Values per 100g |
|---|---|
| Calories | 337 kcal |
| Total fats | 1.99 g |
| Saturated fats | 0.23 g |
| Carbohydrates | 77.4 g |
| Protein | 7.5 g |
Beans
- Nutrition facts – Beans are a nutrient-dense food with plenty of fibers, minerals, and vitamins. They are a great source of protein and complex carbohydrates, providing sustained energy for optimal performance during exercise.
- Nutritional values – 100 grams of beans have approximately 127 calories, 8.7 g of protein, 22.8 g of carbohydrates and 0.5 g of fats.
Meal ideas
Whether black beans or kidney beans, they are a versatile ingredient for lunches, dinners and even breakfasts. You can pair them with a source of lean protein such as chicken or fish, and eat them in a high protein soup. Or make baked beans at home to serve in the morning with sunny side up eggs and toast.
| Beans | Nutritional Values per 100g |
|---|---|
| Calories | 127 kcal |
| Total fats | 0.5 g |
| Saturated fats | 0.1 g |
| Carbohydrates | 22.8 g |
| Protein | 8.7 g |
Lean beef
- Nutrition facts – Lean beef is amongst the best high calorie foods for weight gain and bulking. It has plenty of high quality protein, minerals such as iron and zinc, and B-vitamins. Furthermore, beef is a natural source of creatine, which is proven to improve exercise performance and support muscle growth.
- Nutritional values – 100 grams of lean beef have about 187 calories, a whopping 29.8 grams protein, 6.6 grams fat and 0.3 grams carbohydrates.
Meal ideas
Grilled or baked, lean beef comes in very handy for many dishes. Side it with complex carbohydrates like baked sweet potato, brown rice or quinoa and a serving of vegetables to make a great high calorie meal.
| Lean Beef | Nutritional Values per 100g |
|---|---|
| Calories | 187 kcal |
| Total fats | 6.63 g |
| Saturated fats | 2.47 g |
| Carbohydrates | 0.3 g |
| Protein | 29.8 g |
Bananas
- Nutrition facts – Bananas are amongst the best high calorie fruits for weight gain. This fruit is rich in calories and carbohydrates, which provide quick energy and support muscle recovery after exercising. Additionally, they are rich in dietary fibers, vitamins, and minerals, such as potassium.
- Nutritional values – A medium banana weighting about 120 g provides 105 calories and 23 g of healthy carbohydrates.
Meal ideas
Bananas are a tasty calorie dense food that can be enjoyed in thousands of different ways. They are perfect for breakfast, as a snack and even for desserts.
- Breakfasts – Add sliced bananas to your high calorie oatmeal, blend them into a peanut butter banana smoothie, or enjoy on top of protein French toast.
- Snacks – Spread peanut butter on banana slices for a high-calorie, nutrient-dense snack. Or slice into a bowl of Greek yogurt.
- Desserts – Use bananas in baking, such as in protein banana bread or protein muffins. You can also make banana chips at home–they’re packed with calories and are not that filling, meaning you can eat a lot without feeling full.
| Bananas | Nutritional Values per 100g |
|---|---|
| Calories | 89 kcal |
| Total fats | 0.3 g |
| Saturated fats | 0.1 g |
| Carbohydrates | 23 g |
| Protein | 1.1 g |
Dates
- Nutrition facts – Dates are amongst the best calorie rich food for weight gain. Packed with natural sugars, they’re a great energy booster to consume before and after workouts. Plus, dates come with dietary fiber, vitamins and minerals such as potassium, magnesium, and copper.
- Nutritional values – Only two dates provide 133 calorie and 36 grams of carbohydrates, most of which are natural sugars.
Meal ideas
Enjoyed as snack, or incorporated into other dishes, dates are a versatile food for many occasions. To add more calories and nutrients, stuff them with almonds or nut butter. They’re perfect in yogurt bowls, oatmeals, salads or a high calories smoothie.
| Dates | Nutritional Values per 100g |
|---|---|
| Calories | 282 kcal |
| Total fats | 0.04 g |
| Saturated fats | 0 g |
| Carbohydrates | 75 g |
| Protein | 2.5 g |
Dried fruits
- Nutrition facts – Dried fruits such as raisin or cranberries are packed with calories, benefits and flavor. They’re rich in dietary fibers, vitamins, and they are a great source of natural sugars.
- Nutritional values – 100 grams of raisin, for instance, will give you approximately 299 calories, mostly in the form of carbohydrates (79 grams).
Meal ideas
Many people eat dried fruits as snacks, but in reality, there are more delicious ways to enjoy them. They are a great addition to oatmeal protein cookies, peanut butter energy balls, oatmeal chocolate chip bars, or oatmeal bowls. Looking for quick homemade recipes? Try my easy banana chips and apple chips.
| Dried Fruit (Raisin) | Nutritional Values per 100g |
|---|---|
| Calories | 299 kcal |
| Total fats | 0.5 g |
| Saturated fats | 0.1 g |
| Carbohydrates | 79 g |
| Protein | 3.1 g |
Homemade granola
- Nutrition facts – Homemade granola includes ingredients like oats, nuts, seeds, dried fruits, and a touch of natural sweeteners like honey or maple syrup. So, it provides a good mix of carbohydrates, healthy fats, protein, fiber, vitamins, and minerals. For more protein, you can also add a scoop of protein powder and make protein granola.
- Nutritional values – 100 grams of low sugar granola contain around 389 calories, 11 grams of protein, 16 grams of fat and 45 grams of carbohydrates.
Meal ideas
Homemade granola is probably one of the best bulking foods for breakfasts and snacks. It goes well with yogurt, on top of smoothies or with dates as a delicious calorie-dense snack.
| Homemade Granola | Nutritional Values per 100g |
|---|---|
| Calories | 389 kcal |
| Total fats | 16 kcal |
| Saturated fats | 5 g |
| Carbohydrates | 45 g |
| Protein | 11 g |
Smoothies
If you need high calorie bulking meals, look no further than smoothies. Although many people think they’re just for weight loss, smoothies can provide easy calories for bulking. Especially if you have a hard time eating large amounts of foods, make a smoothie with calorie dense foods such as bananas, dates, protein powder and peanut butter. Liquid calories do not fill as much as solid meals do, which will make it easier for you to eat more and hit your macros.
Dark chocolate
- Nutrition facts – High quality dark chocolate is surprisingly healthy. It is a great source of antioxidants and minerals such as iron, magnesium, and zinc. Furthermore, it contains flavonoids, which are shown to improve heart health.
- Nutritional values – 100 grams of 85% dark chocolate provide 584 calories, 46 grams of fats, 22 grams of carbohydrates and 10 grams of protein.
Meal ideas
You can eat dark chocolate as a snack or dessert, alone or in yogurt bowls with fresh fruit and granola. The ways how you can incorporate chocolate into a calories surplus diet are endless. Here are some more ideas for you.
| 85% Dark Chocolate | Nutritional Values per 100g |
|---|---|
| Calories | 584 kcal |
| Total fats | 46 kcal |
| Saturated fats | 27 g |
| Carbohydrates | 22 g |
| Protein | 10 g |
How to gain weight?
Human biology is pretty simple. To gain weight and build muscle, you need to eat in a caloric surplus while training for strength and resting well. This means that, if bulking is your goal, you should make sure to eat enough calories.
First, calculate your daily caloric needs based on age, gender, activity level, and metabolism. Once you have determined your maintenance, add up a calorie surplus of about 5% to 10%. Focus on nutrient-dense foods such as lean proteins, whole grains, healthy fats, and a variety of fruits and vegetables to get all the benefits.
As mentioned, if you want to gain weight without getting too fat, you should also follow a structured workout plan that involves strength training and progressive overload. Resistance exercises, especially compound movements such as squats, deadlifts, and bench presses, are the best. Consistency is key–find a schedule that works for you and stick to it while monitoring your progresses and resting well. Sleeping enough is as important as diet and training.
Does food quality matters when trying to gain weight?
When trying to bulk up, you may be temped to let yourself go and eat large amounts of junk food, processed meals and sugary snacks. If it is true that you can indulge a bit more, at the same time it’s also true that health comes first.
While the main focus should be on increasing calorie intake, it’s also essential that those calories come from nutrient-dense, wholesome sources rather than just burgers and fries. A diet rich in whole grains, lean proteins, healthy fats, and a variety of fruits and vegetables will power up your weight gain while boosting your health.
The 80/20 rule, where 80% of your calories comes from nutrient-dense foods and 20% from less nutritious options, is a good balance that will allow you to maintain the diet in a more sustainable way.
Frequently asked questions
Eat foods like chicken, lean meat, Greek yogurt, whole milk, cottage cheese, avocado, bananas, smoothies, dark chocolate and oats. You should also incorporate into your diet plenty of sweet potatoes, rice and nuts. To add more calories, top your oats with peanut butter and drizzle your dishes with olive oil.
There’s no specific food that is better or worse to gain weight for females; what matters is that you are in a calorie surplus. Consuming more calories than you burn will lead to weight gain, both in males and females.
If you want to build muscle but have a hard time eating large amounts, incorporate into your meals high calorie foods like nuts and nut butter, dates, dark chocolate and olive oil. Another great strategy is consuming liquid calories from smoothies or shakes, because they won’t fill you up as much as solid foods do.
The highest calorie fruit in the planet is avocado. Dates, dried fruits, bananas and mangos are other calorie dense fruits.
Olive oil! Since fats provide the most calories (9 kcal/g) and olive oil is rich in fats, it ranks first in the list (884 calories per 100 grams). Different from other oils, this food is also healthy and highly nutritious.
Bottom line: Diet tips to gain weight
To gain weight fast, eat more calories than you burn by including nutrient-dense foods like nuts, avocados, and whole milk. Eat balanced meals, and don’t skip meals. Have a snack every 2-3 hour, and drink your calories if you always feel full. Strength training will ensure you gain weight mostly as muscle, not fat. So, stay consistent, be patient and sleep well.
Train hard, eat more, sleep well!
Remember to consult with a healthcare professional or dietitian to ensure your approach aligns with your individual needs and dietary preferences.
