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Weight Management

Top 10 Healthy Weight Gain Foods

Published on Aug 03, 2021


By Dr. Surya Bhagwati
Chief In- House Doctor
BAMS, DHA, DHHCM, DHBTC | 30+ Years of Experience

Top 10 Healthy Weight Gain Foods

There is a right and wrong way to gain weight. Quality weight gain foods can result in better health and physique while poor diet choices can end up with you being overweight and obese.

In this post, we will list the top 10 weight gain foods for healthy and natural weight gain.

1. Dark Chocolate

Dark Chocolate

While regular milk chocolate can help you gain weight, dark chocolate is the better option.

This is because dark chocolate has a high-calorie density that is packed with plenty of antioxidants and other benefits.

Along with promoting weight gain, it also helps regulate blood sugar and stress hormone levels.

Drinking hot chocolate is the way I (and many others) enjoy this heavenly treat.

2. Nuts (And Nut Butters)

Banana Peanut Butter Smoothie

Nuts have a ton of calories and healthy fats to make them great weight gain food.

Just a ¼ cup of raw almonds can have over 170 calories and 15 grams of healthy fats.

Nut butter (like peanut butter) can be turned into a snack, meal, and even a smoothie too.

Try a banana peanut butter smoothie with some milk, peanuts, and bananas the next time you want a tasty smoothie for natural weight gain.

3. Dried Fruits

Dry Fruits

Dried fruits like walnuts, almonds, and pistachios are a great weight gain food because of their high-calorie content.

They also have plenty of antioxidants and micronutrients that support good health.

The high fiber and protein content also help promote natural bulking.

I eat walnuts and almonds every morning to gain weight as well as stay healthy and fit.

4. Cereals And Cereal Bars


You can find cereals and cereal bars that make a great snack or breakfast meal. However, many of these cereals are full of sugar and aren’t as healthy as they claim.

Whole grains, dried fruits, and nuts are the ingredients to look for in a healthy cereal. These will give you a steady supply of energy while promoting natural weight gain.

I sometimes eat oats with milk in the morning for a tasty and healthy breakfast.

5. Whole Eggs

Whole Eggs

Every bodybuilder knows that if you want to gain muscle and bulk up, you need to eat whole eggs. Eggs are a great source of proteins and healthy fats.

If you exercise regularly and eat a balanced diet, eating three eggs a day should be fine.

I give each of my kids one egg a day to help them grow.

6. Whole Grain Bread

Whole Grain Bread

While white bread is considered unhealthy, whole grain bread is a good choice for healthy weight gain.

Making sandwiches or just eating bread with eggs and cheese are great ways to enjoy your whole/multi-grain bread.

Another alternative is Sourdough bread that is packed with nutrients and can give you 160 calories in just a single slice. It also has healthy gut bacteria that can boost your immunity.

When I buy bread for my family, it's always whole grain bread because of its many health benefits as opposed to white bread.

7. Rice


In Indian diets, rice is a mainstay and is found in almost every meal.

The simplest way to gain a healthy weight is to eat rice. A single cup of cooked white rice contains very little fat and 204 calories.

Rice is calorie-dense and can help make the bulking process a lot easier.

If you don’t like plain rice, you can make fried rice or biryani.

8. Full Fat Yogurt

Fruity Dahi

Yoghurt is a great digestive aid that has many health benefits.

For weight gain, a cup of full-fat yoghurt contains 165 calories as well as 15 grams of protein.

Frozen yoghurt with fruits is a great way to make this plain-tasting weight gain food into a frozen delight.

My family enjoys eating frozen yoghurts that I make at home with yoghurt and fruits from the local market.

9. Protein Supplements

Protein Supplements

Every gym will have at least a few people chugging on a powdered protein drink before or after their workouts.

These protein supplements are made from whey, egg, soy, or peas. Just a few scoops of the powder can take care of your daily protein intake.

If your diet has enough protein, you aren’t going to be benefiting a whole lot from these supplements.

Instead, pick a natural weight gain product that aids your body for natural gain weight like Dr. Vaidya’s Appetite Booster Pack.

10. Potatoes / Sweet Potatoes

Sweet Potatoes

Starchy foods like potatoes are an easy way to gain calories.

Potatoes also help increase Glycogen levels in the muscles, improving athletic performance.

Other foods that have a high starch content are oats, corn quinoa, and buckwheat.

My husband prefers eating boiled sweet potatoes when trying to gain weight.

Final Word On Healthy Weight Gain Foods

Weight gain is more than just eating a calorie surplus diet to bulk up. The quality of these calories matter as much as how fast you are trying to gain this weight.

We also recommend you talk to an Ayurvedic consultant online for a personalized weight gain diet plan.  If you want, you can also visit the Ayurvedic clinic in Mumbai for face-to-face consultations.

Dr. Surya Bhagwati
BAMS (Ayurveda), DHA (Hospital Admin), DHHCM (Health Management), DHBTC (Herbal Beauty and Cosmetology)

Dr. Surya Bhagwati is an established, well-known Ayurvedic expert with over 30 years of experience in treating and consulting in the field of Ayurveda. She is known for the timely, efficient, and patient-centred delivery of quality health care. The patients under her care receive a unique holistic treatment comprising not only medicinal treatment but also spiritual empowerment.

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