High-Calorie Meals For Weight Gain: Boost Your Weight Gain Journey

Written by Dr. Amber Jones
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Weight loss is a problem for many people in the world, but interestingly, weight gain is also a problem for some people. People who are overweight or obese will never understand that gaining weight is a problem, but unfortunately, it is a serious issue for many. Also, if you want to stay healthy, then you have to manage a balanced weight according to your sex, age, and height. Enjoy high-calorie meals to support your weight gain journey and achieve your health and fitness goals

Neither too much nor too little weight is appropriate for your health. Moreover, if you want to gain weight, then you should do it healthily by eating high-calorie meals. However, if you want to take supplements, then you should consult with a doctor because they may cause adverse effects. Here, we will suggest some food items that are healthy and can contribute to your weight gain goal.

Include These Habits In Your Life To Gain Weight In A Healthy Way

When you want to gain some weight healthily, you have to make a specific routine according to your lifestyle. Foods will contribute the most to your weight gain goal, but you should also do exercises every day. Moreover, drink enough water to stay hydrated all the time because hydration is important for your body

Top 9 High-Calorie Meals

Further, eat your meals in regular intervals and do not skip your meals. Breakfast, lunch, and dinner are compulsory, but you should also eat healthy snacks in between. Moreover, whole-grain bread can be good for breakfast, and you can also include milkshakes, fruits, and oats in your breakfast.

Similarly, chicken, eggs, fish, and vegetables with rice or chapati can be a good choice for lunch. Additionally, you can eat rice or chapati with vegetables and salads for dinner. Also, when you eat healthy snacks, you can include dried fruits like almonds and cashews, along with tea or coffee with whole milk.

Top 9 High-Calorie Meals For You To Gain Weight

1. Rice

Rice is a wonderful choice to eat when you are on a journey to gain weight. Rice contains both simple and complex carbohydrates and fiber, which will help you gain weight over time. Moreover, when you eat rice, you get sufficient energy to perform your daily activities. Also, rice is an affordable food item that many people in India, Thailand, etc., eat regularly. Thus, include this high-calorie meal in your diet routine to gain weight healthily.

2. Whole Eggs

You may see whole eggs in the diet routine of every health-conscious person because they are healthy. Whole eggs contain proteins, healthy fats, vitamin B2, vitamin B12, vitamin D, vitamin E, and minerals like zinc and iron. Moreover, proteins and healthy fats will be very helpful for you to gain weight. Also, you may already know that bodybuilders also eat whole eggs to make their muscles stronger and healthy.

3. Dried Fruits

Dried fruits are a very good option to include in a healthy diet, and you may also notice them in the diets of people who want to lose weight because they are healthy. Dried fruits are rich in nutrients and help your body's organs work more efficiently. 

Moreover, you can get natural sugar, fiber, vitamin A, vitamin K, vitamin B-complex, and minerals like iron and potassium when you eat dried fruits. Thus, when you want to enjoy snacks, you should eat dried fruits like cashews and almonds.

4. Milk

Milk can improve your overall health, but it is not for lactose-intolerant people. Thus, if you are not lactose intolerant, then you can include milk in your diet to gain weight. Milk contains proteins, calcium, vitamin D, vitamin B12, minerals, and carbohydrates.

Moreover, calcium is good for bones, proteins are good for muscle growth, and carbohydrates can provide energy to your body. Also, you can drink milk in the morning with breakfast and before going to bed to gain weight in a healthy way.

5. Potatoes

You should eat potatoes if you want to gain weight. Potatoes contain carbohydrates, fiber, vitamin C, vitamin B6, and minerals like potassium that can help you gain weight. Also, potatoes can improve your digestive health because they contain fiber, which is good for digestion. Additionally, potatoes are available everywhere, and you can get them easily from the market.

6. Whole Grain Bread

Whole-grain bread is good for providing energy to your body and also for digestion. This is because whole-grain bread contains complex carbohydrates, fiber, proteins, vitamins, and minerals that are helpful for your body. Thus, you can include whole-grain bread in your breakfast routine and you can combine it with a glass of milkshake and bananas.

7. Salmon And Oily Fish

If you are a non-vegetarian, then salmon and oily fish can be awesome choices to include in your diet and increase your weight. This way, you can enjoy a delicious meal and get nutrients like proteins, healthy fats, vitamin D, vitamin B12, and minerals like iron and zinc. Moreover, it is a meal that can improve your overall health.

8. Cheese

Cheese can provide enough nutrients and calories that will help you gain weight. Cheese contains proteins, fats, calcium, vitamin A, vitamin B12, and minerals that are good for overall health. Moreover, cheese can increase the taste of your meals and satisfy your taste buds.

9. Avocado

Avocado can be a delicious and wonderful option to include in your diet and gain some weight in a healthy way. Avocado contains healthy fats, fiber, vitamin C, vitamin E, vitamin K, and minerals that can improve overall health. Thus, start eating avocado if you want to increase your calorie intake and gain weight.

Read More: Best Protein For Weight Gain: Unlock Your Muscle Growth

Final Words

Weight management is very important to prevent certain diseases and manage overall health. Also, it can be surprising but true that gaining weight is a problem for many people. Still, if you want to gain weight, then you should do it by eating healthy meals.

Above, we have suggested some good habits to adopt and gain weight in a healthy way. Also, we have suggested some high-calorie food items to include in your diet and increase your weight. Thus, follow our tips to gain weight, but remember to manage a balanced weight according to your age, sex, and height.

References

  • Gordon-Larsen P, Hou N, Sidney S, et al. Fifteen-year longitudinal trends in walking patterns and their impact on weight change. Am J Clin Nutr. 2009;89:19–26. [PMC free article]
  • Ello-Martin JA, Ledikwe JH, Rolls BJ. The influence of food portion size and energy density on energy intake: implications for weight management. Am J Clin Nutr. 2005;82(Suppl 1):236S–241S. [PubMed]

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Amber Jones is a sought-after dietitian nutritionist with expertise in public and community health. She holds a Masters in Public Health from Yale University and completed her dietetic internship with the Yale-Griffin Prevention Research Center

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