10 High Calorie Healthy Foods for Weight Gain

By Jenny Wilson October 4, 2019 in Healthy Foods

It is a myth that people hit the gym or workout and eat healthy only to lose weight. Several people struggle with weight gain.

There are several ways to gain weight, but most of these include consumption of unhealthy diet or taking medications which have harmful side effects.

However, many food items help build muscle strength and aid in healthy weight gain. 

Adding the right amount of carbohydrates and healthy fats can help one gain weight in the right manner. 

By adding certain food items in your diet you can easily gain weight even though you have struggled with this problem for a long time. 

Some food items have the right nutrition and help consumers gain weight safely and healthily.

Table of Contents

  1. Protein Smoothies
  2. Milk 
  3. Rice
  4. Nuts and Nut Butter
  5. Red Meats
  6. Potato and Starches
  7. Salmon and Oily Fish
  8. Dried Fruit
  9. Whole Grain Bread
  10. Avocado

High Calorie Healthy Foods for Weight Gain and Muscle Mass

Protein Smoothies

Most unexpecting beginners are told that artificial protein shakes are the best way to gain weight. 

However, this is not true. The commercial protein shakes are often filled with sugar and artificial flavouring. 

This causes the body to accumulate unhealthy amounts of sugar when you need to curb your intake. 

There are several ways in which one can prepare protein smoothies at home without the use of any artificial ingredients. 

The best part about these smoothies is that these smoothies contain about 20-30 grams of protein in each serving, which is a sizeable amount and very comparable to its artificial counterpart, making them a great example of high-calorie healthy foods. 

Here are some ideas to help you kickstart your smoothie routine – 

Chocolate Banana Nut Shake: Combine 1 banana, 1 scoop of chocolate whey protein and 1 tablespoon of peanut or other nut butter.

Super green shake: Combine 1 cup of spinach, 1 avocado, 1 banana, 1 cup of pineapple and 1 scoop of unflavored or vanilla whey protein to make this healthy shake. 


The most wholesome food item that is available for health-conscious people is milk. 

It is well balanced because it contains proteins, fats, calcium, vitamins, minerals and good carbs. 

This is a great food item to add to your diet if you want to gain weight, especially if you intend to build your muscles.

Research has shown that milk combined with weight lifting is a very effective way to gain muscle.

The best way to make sure that you make the most from your glass of milk, you can add casein to it. The combination of milk and casein is the best high-calorie healthy foods. 

High Calorie Healthy Foods for Weight Gain


It is a known fact that rice contains a lot of calories. With this calorie density, it is easy to incorporate appropriate portions in your meal.

1 cup of cooked rice can provide 190 calories, 43 grams of carbs and very little fat.

To obtain a high amount of calories and carbs from just a single serving of this high calorie healthy foods. 

To make a healthy meal out of this food item, you can cook them with a serving of some protein-rich ingredients like chicken, tofu or cottage cheese. These will also incorporate more healthy fats in your meal.

Some rice are typically high in arsenic, so overconsumption should be avoided at all costs.

However, with the high calorie content and it’s easy-to-digest nature, this is one of the best high calorie healthy foods.

Nuts and Nut Butter

Nuts have proven to be one of the healthiest ways to gain weight. 

They are rich in nutrients and just a handful of almonds contain over 7 grams of protein and 18 grams of healthy fats making it a very protein-rich snack.

These can be substituted for the fast food that one consumes during mid-meal hunger pangs. They are a great way to curb hunger and to ingest required nutrients for weight gain. 

Nut butter is another great substitute instead of carrying a pack of nuts everywhere and can also be added to a variety of snacks or dishes, such as smoothies, yoghurts and much more.

This makes them a great way to gain muscle mass and body weight. This is why they are listed as one of the best high calorie healthy foods.

High Calorie Healthy Foods for Weight Gain

Red Meats

These are one of the best bodybuilding food items that are available to us. 

They are rich in proteins and other substances that help build your body.

For example, steak contains around 3 grams of leucine per 6 ounces, which is a key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue.

They are also a rich source of creatine, which is the best naturally produces a bodybuilding supplement. 

Both lean and fatty types of meat are a great source of protein, though fatty meat provides more calories, which can help you gain weight, making them the right fit for high calorie healthy foods. 

Potatoes and Starches

These are a cost-effective way to add some bodyweight. Potato is one of the many starchy food items that can help you gain weight. 

Some other starchy food items are Quinoa, oats, corn, buckwheat, sweet potatoes, beans and legumes. 

Not only do these food items add carbs and calories to help you gain weight, but they also increase your muscle glycogen stores that build body mass.

The Glycogen contained in these food items is considered a great source of energy for sportsmen. 

Many of them also provide important nutrients and fibre, as well as resistant starch, which can help nourish your gut bacteria making them a great addition to your diet if you are looking for high calorie healthy foods.

Salmon and Oily Fish

Fishes are excellent sources of protein and important healthy fats. 

Salmon and oily fish provide many essential nutrients out of which omega-3 fatty acids are among the most significant and well known.

Not only are they great food items that can be classified as high calorie healthy foods, but they also help boost your immunity system and help you fight diseases. 

One ounce of salmon contains 350 calories and 4 grams of omega-3 fats, which is hardly found in any other food item, making this a crucial addition to the list of high calorie healthy foods.

High Calorie Healthy Foods for Weight Gain

Dried Fruit

Although the portions of these food items seem quite small, they are packed with nutrients that will help you gain weight. 

They are great for gaining weight, especially since they’re convenient to eat and taste great.

Contrary to popular belief, dried fruits contain lots of fibre and most of their vitamins and minerals remain intact even after the water is lost from the fruit. 

You can easily incorporate these food items in your diet by adding them to your shakes or serving them with high protein food items such as meat. 

They also mix well with nuts and natural yoghurt, providing a blend of healthy fats, protein and other key nutrients required for your weight gain journey. 

Whole Grain Bread

These are one of the staple food items that are known to help people gain weight. 

It is easy to incorporate into your diet as you can make many high-calorie meals by combining whole wheat bread with other protein-rich sources such as eggs, meat and cheese. 

When purchasing bread, aim for natural whole-grain and seeded bread.

Healthy versions of whole wheat bread are available in most grocery stores.

High Calorie Healthy Foods for Weight GainHigh Calorie Healthy Foods for Weight Gain


Avocados have become very popular as more people shift towards a healthy lifestyle.

Avocados that seem to be a simple ingredient in your favourite recipes such as guacamole are high calorie healthy foods. 

Unlike other fruits, avocados are fairly calorie-dense and therefore a great food to help you gain weight.

One large avocado can provide 322 calories, 29 grams of fat and 17 grams of fibre. 

Not only are they rich in calories and carbs, but avocados are also high in vitamins, minerals and various beneficial plant compounds that are healthy for you. 

Try adding avocados to your main meals and other dishes such as omelettes or sandwiches and of course, some extra guacamole never hurt anybody!

Weight gain can be a difficult journey without the right amount of guidance and help.

Gaining muscles and bodybuilding is always associated with working out and lifting heavyweights, but for those efforts to reach fruition, one must provide their body sufficient calories, healthy carbs and fats.


This is why the right way to go about your goal of gaining weight is to add these high-calorie healthy foods in your diet to make sure your efforts don’t go to waste!

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Jenny Wilson

16 articles by Jenny Wilson | View Author Profile

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