Looking to gain weight fast but don’t want to eat junk? In this article, Beauty and Tips takes a look at the best 20 healthy foods to eat in order to gain weight quickly.

For some people, gaining weight is the easy bit. Losing it, however? It’s super duper hard! Others are the opposite. They find it easy to lose weight but ridiculously hard to gain it! There can be a few reasons for this, including body type, a fast metabolism, genetics, diet and lack of exercise. We’re all different and what works for some people when it comes to gaining weight won’t necessarily work for us. That said, there are certain healthy foods that can be very effective when it comes to weight gain. Here are 20 of the best. Eat these and combine them with regular exercise to put on the pounds.


Some people love milk and can easily drink it by itself in a glass, while others absolutely hate it and will only “drink” it when it’s in their hot beverage or poured on their cereal. If you happen to hate it, it might be time to suck up your dislike for milk and try to get a liking for it. See, people have been drinking milk for years and years to gain more muscle. It’s got all the essential macro nutrients – fats, carbs and protein – and it’s also one of the best sources of calcium.

To start out, try drinking a glass of milk in the afternoon when you feel a bit hungry. Look at it as being like a snack. Then, pair a glass up with a meal before downing another glass before bed. If you workout, you can also drink a glass of milk pre and post-workout. The more milk you drink, the more protein you add to your diet – and therefore the more weight you gain. The best thing about milk is that it’s such a simple way to get more protein into your diet. Organic milk is always a better choice.


How to gain weight fast? Eat some eggs! Another good product, eggs are a calorie-dense food that are ideal for piling on the weight mighty fast. Ever seen the movie Rocky? If you have, you’ll surely remember the scene where the boxer downs a glass of raw eggs before working out. However, we’re not saying you should do that!

Because eggs are something of a nutritional powerhouse, they’re definitely one of the healthiest ways you can gain weight quickly. They also don’t cost much, can be bought anywhere, and they’re super versatile – you can poach ‘em, scramble ‘em, boil ‘em, fry ‘em, turn ‘em into an omelette and so on.

Real Nut Butters

Used to eating dairy butter? If you want to gain weight fast the healthy way, it’s time to start exploring the wonder of real nut butter! Real nut butter is stuffed with fats and protein, which means it’s a great choice if you’re looking to gain weight fast but don’t want to be unhealthy while you’re at it. Just a single tablespoon contains 4g of protein and 100 calories.

Peanut butter is our favourite as it’s so nutrient dense, tasty and versatile. It can easily be spread on whole grain bread, used as a dip or even mixed into your morning bowl of oatmeal. Among its nutrients are vitamin B3, vitamin E, magnesium and folate. And, hey, who doesn’t like peanut butter?!


Like milk, rice is a simple, convenient and low-cost way of putting more weight on fast. It’s rich in carbs, with a cup also containing almost 200 calories. This means you can get a lot of calories and carbs from just one serving. Rice is convenient because you can literally eat it on the go. Not got much time at work? Take a pack of microwavable rice with you, heat it up in less than two minutes and combine it with another pre-made meal. Voila. Alternatively, you could plan ahead and prepare a big pot of rice on Sunday and then add it to dishes containing good fats and proteins as the week goes on.

Tropical Fruit

Okay, we hear you, you already eat fruit. But what kind? Most of us go for the likes of oranges, bananas, apples and pears. While there’s nothing wrong with any of these fruits (all fruits are amazing!), if you’re trying to gain weight the healthy way you should definitely start adding more tropical fruits to your diet.

Tropical fruits – which include pineapple, papaya, mangos and bananas – are ideal for you right now, because they are rich in natural sugars. This means they give you a boost in energy and can therefore fire your metabolism, help you burn more fat and help you last longer in the gym. Easiest way to eat more tropical fruit per day? Blend them into a smoothie!


Speaking of bananas…

Bananas are a tropical fruit and they shouldn’t be discounted. They’re inexpensive to buy, easy to peel and eat, taste good, and they help us to put on weight. In fact, a single medium banana contains around 100 calories, which is pretty amazing!

Bananas are also a good source of potassium and dietary fibre, both of which are essential for a good diet. They also contain a decent amount of sugar, which is why they’re so popular with athletes. Bananas also make for a pretty good post-workout snack, though you should’t eat too many of them.


Salmon is one of the best seafood sources of good fats and protein and it contains a high amount of omega-3 fatty acids. But it’s the protein count we’re interested in here, and a 170g serving of salmon contains around 34g of protein that will help you build weight and gain muscle.


Prefer tuna over salmon? Love them both equally?!

Tuna is another great way to gain weight fast and the healthy way, provided you eat meat. It’s rich in proteins, essential oils and – perhaps most importantly – good fats. Tuna is easy to prepare, too. It can be bought in a can, or you can buy a tuna sandwich from your local sandwich shop! And tuna steak anyone?! Because it’s so inexpensive and easy to prepare and eat, the protein-rich tuna should definitely be on your list of groceries from now on.

Protein Supplements

Are supplements healthy? Of course! The difference between a supplement and a food product is that the latter tastes better and feels more rewarding. However, you can get plenty of nutritional value from a supplement, and protein supplements are a great way to put on more weight.

Protein Bars

Not sure about protein supplements? Try protein bars instead. They are exactly what you need if you want to gain weight fast and the healthy way. They’re stuffed with protein (obviously!) and make an awesome snack. Make sure to read the label first, though, as some protein bars will be rich in sugar and bad fats.


Let’s face it, it’s become impossible to write a list of the 10 or 20 most important foods you can eat for whatever reason without including avocado. It was basically the celebrity vegetable of last year and it’s destined to claim that crown again in 2018. It’s everywhere – including on your best friends socks! While it’s suddenly become cool to eat avocado, there are also very good health reasons why we should eat more of it. Avocados contain plenty of good fats and fibre, which means they leave you full for longer while looking after your heart. Go avocados! They also contain lots of vitamin E, folic acid, potassium and make a fine addition to salads, sandwiches and scrambled eggs. Or, you could just spread them on toast. Either way, you’re winning!

Dried Fruit

Dried fruit, like raisins and dates, are small, convenient, tasty and they get your metabolism firing. They’re also a great source of energy and can help you gain weight the easy and cheap way. Make sure to go for the fresh kind and you’re all golden!

Unprocessed Meat

Provided that you eat meat in the first place, you should make it your aim to eat more because there’s more protein in meat than most other food sources. But while white meat is a good source, red meat has way more calories, with a 250g serving of steak containing 60g of protein and 600 calories. But what do we mean by processed meat? Essentially, we’re talking about top quality meat that hasn’t been processed. This means we’re not talking about the likes of bacon, salami, hot dogs and sausages. All of these are calorie dense, but they can also increase your risk of developing diseases such as cancer. When you do eat meat, try to pair it up with as many vegetables as possible.


Smoothies pack a MASSIVE nutritional punch and can help you gain weight fast and, of course, the healthy and fun way. Pick a smoothie with the right ingredients – coconut milk, peanut butter, fresh fruit, vegetables and so on – and you can pile on the weight without feeling bad. Awesome.


Vegetarians in particular need to get their fat from somewhere and cheese is an excellent source. Cheese is rich in calcium but – more importantly right now – it’s also calorie dense and contains lots of protein. As such, it’s a great way to gain weight fast. That said, as nutritious as it is, it’s important that you don’t consume too much in one go, as a lot of cheeses are also calorific.

Natural Granola

We know what you want to say. You’ve been told that granola is packed with sugar, unhealthy and that you should avoid it. And, hey, we’re not going to argue with that. But we’re here to talk about natural granola, which is completely better for you because it contains zero added refined sugar. If you want to gain weight, this tasty cereal is a great way to kick-off your day. Natural granola can be found pre-made in the supermarket but there’s also nothing stopping you from making your own. It honestly doesn’t take long at all, but whatever you decide to do – don’t forget the honey!

Dark Chocolate

How good do you feel now that we’ve included dark chocolate on this list of goods that can help you gain weight fast! Elegant, indulgent, pleasurable, dark chocolate is a feel-good food that’s remarkably really healthy for us. In fact, some nutritionists would go as far as calling dark chocolate a super food.

Where the point of this article is concerned, dark chocolate is a great way to gain more weight because a single 100g bar contains around 520 calories. That’s pretty good, and because the same bar of chocolate is also rich in enzymes and antioxidants, it’s good for your heart and your mood. That being said, dark chocolate also contains a lot of sugar so it’s important that you don’t overdo things. Just 2-3 squares per day should be enough.


Can coffee actually help you to gain weight? The right kind can. Black coffee with no milk is hardly going to help you pile on the pounds, but the lacks of espressos with milk and lattes can. Granted, the gains will be small but if you’re a big coffee fan, every little counts.

Healthy Oils

Anyone who’s looking to get healthier will always ask the same question: What oil should I be cooking with? It’s a good question but an even more important question right now is: What healthy cooking oil will help me to gain weight?

Avocado, coconut and olive oils are all super healthy oils that are also calorie dense. A single tbs of olive oil contains almost 120 calories, but you don’t have to just cook with it – you can also drape it over your bread and salads for taste and weight gain. It’s also worth pointing out that quality matters where these oils are concerned. Pay more for the better oils and stay away from highly processed ones.

Do you have other tips on gain weight fast? Feel free to share them in the comment section below.

Stay beautiful!


Posted by Ricky Levin

Ricky Levin is a New Jersey-based health and fitness writer for Sharp & Healthy. His articles focus on mind and body wellness, and research-driven health reporting. He's also teaching yoga and meditation, but when he's out of his studio, you can probably find him writing his book on physical and mental recovery.