13 Best Healthy Foods to Gain Weight Faster


It may be hard to believe, but there are many people who struggle to gain weight or add muscle. For such people gaining weight proves to be more of a challenge than losing weight. You will have to start paying more attention to what you eat if gaining weight or mass is your goal. By selecting the proper foods for weight gain you can reach your goals faster. These 13 healthy foods can help you gain weight or increase muscle mass faster.


For decades milk has always been drunk to gain weight and muscle. Besides being a rich source of protein and calcium, it also provides carbs, fats, vitamins, and minerals. Milk is excellent for providing both casein and whey proteins which help in gaining more muscle.

The combination of whey and casein contributed to more mass gain than any other protein source, as per studies. You can drink one or two glasses as a snack with a meal or before and after your exercise.

Skimmed milk

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Among foods for weight gain, one of the low-cost foods for weight gain is rice. It is a convenient source of carbs which is fairly calorie-dense. 1 cup of cooked rice can provide around 190 calories which is around 43 grams of carbs with a low amount of fat.


From just a single serving you can gain enough calories to gain more weight, so even if you have a poor appetite or get full quickly you will be able to consume enough to bulk up. You can even choose to prepare and combine a large pot of rice with proteins and healthy fats. But, you shouldn’t eat extremely large amounts of rice as it is high in arsenic and phytic content. Phytic acid reduces the absorption of iron and zinc in your body while arsenic can be toxic.

Bowl full of rice

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3Full-fat yogurt

Another convenient and healthy snack which is full of fat is yogurt. Its nutritional profile is a well-balanced mix of carbs, fat, and protein. You can combine yogurt with numerous snacks and weight-gain recipes such as-

  • Yogurt parfait: add some granola and mixed berries in layers into 1-2 cups of yogurt to create a well-balanced and tasty breakfast or healthy snack.
  • Yogurt and fruit: add some fresh or dried fruit into 1-2 cups of yogurt. You may also add some granola, coconut flakes, nuts, honey, or seeds.
  • Smoothies: you can add yogurt to any smoothie to increase its protein content and give it a more creamy thickness.
Blue color Bowl Full-fat yogurt

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4Nuts and nut butters

As one of the perfect foods for weight gain, nuts and nut butters would be an ideal choice. You can gain 7 grams of protein and 18 grams of healthy fats from just consuming a small handful of almonds. Nuts are rich in calories and 2 handfuls per day with your meal or a snack can add up to a hundred more calories. You can even consume nut butter in your dishes or snacks, yogurts, and smoothies. But, always choose 100% nut butters which do not contain added sugar or extra oils.

Nuts and nut butters

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