Tips for Healthy High-Calorie Weight Gain

If you are underweight (per the body mass index (BMI)) or simply looking to put on more weight, then the following high-calorie meal plans can help you to achieve your goals.

They are designed for any individual who is looking to put on weight in a healthy way.

Most people think losing weight is hard but increasing weight is very easy. Putting on weight is easy, but putting on weight without affecting your health is a bit tough.

A healthy body weight enhances immunity, healing from surgery or trauma,sports performance,and confidence.

Nutrient-rich, high-calorie meals and frequent snacking help put on the pounds. A diet of junk-food snacks may cause weight gain, but this food doesn’t give nutrients to improve your health or well-being.

Tips for Healthy High-Calorie Weight Gain


Food is the obvious solution, but what would it be advisable for us to eat?

You have tochoose not to fall into the trap of junk food: those empty calories won’t help. Finding healthy and cheap foods to put on weight is essential.

You have to find something that you like, that you can afford, and something that is beneficial to you. Every meal should contain at least one carb, a protein source and a veggie or some kind.

Weight-Gain Strategies:

1. Eat a hearty breakfast

Try including high-calorie foods such as granola, nuts, nut butter, seeds, dried fruit, Greek yogurt, eggs, avocado, smoothies or flavoured milk.

2. Eat balanced meals every 3-5 hours with sources of:

  • Protein – dairy, eggs, meat, chicken, fish, soy or beans
  • Carbohydrates – rice, pasta, bread, potatoes, oats, cereals, fruit or fruit juices
  • Fats – nuts or nut butter, avocado, olives, oils, butter, full-fat dairy, salad dressings

3. Avoid running on empty!

Eat a full meal before three or four hours you head out to slog through many miles.

4. Pump up the portions of each meal!

Increase your quantity at each meal and snack. Usually,if you have 1 cup of cereal, try having 1.5-2 cups or a larger glass of milk which can increase your portions at each meal.

5. Carry nutrient-dense snacks

Trail mix with dried fruit and nuts, peanut butter and jelly sandwich, banana, granola bar, beef jerky, milk or a meal replacement shake are good alternatives.

6. Drink high-calorie beverages

Chocolate milk, smoothies or juices help increase calorie intake without having to consume larger volumes of food.

7. Include a bedtime snack

Make sure it is rich in protein, such as Greek yogurt with fruit, string cheese with crackers, a milk-based smoothie or a bowl of cereal with milk.

8. Add high-calorie foods to meals and snacks

  • Smoothie made with milk + 1-2 tablespoons of almond or peanut butter + banana and frozen berries
  • Oatmeal + milk + dried fruit and nuts
  • Salad + cheese, avocado, seeds/nuts and salad dressing
  • Baked potato + cheese and broccoli
  • Cooked vegetables + olive oil and sliced almonds

9. Add another serving!

If you are hungry for second helpings, add another serving of grain or starch rather than vegetables.