Last Updated on November 7, 2022 by
Whether you’re a dedicated gym-goer looking to gain muscle, need to fuel your body to perform a physically-demanding job, or are classified as underweight according to your body mass index (BMI), adding healthy high calorie foods to your diet will help you tip the scales while nourishing your body at the same time.
To gain weight, you need to eat more calories than you burn each day. As a general guide, adding between 500 and 1,000 calories to your daily maintenance calories will help you gain up to 1kg per week. From whole grains to dairy and dried fruit, these healthy high calorie foods will help you meet your nutritional needs – from breakfast until bedtime.
Healthy Food That Is High In Calories
Many people may associate calories with unhealthy eating, since some high calorie foods are also high in fat and other unwanted ingredients that don’t contribute to a balanced, healthy diet. But calories are actually necessary and important for your health.
A calorie is just a measure of energy, so it’s important to balance the number of calories we take in with the calories we burn each day. Many healthy foods are also high in calories, not just junk food or fatty foods. It’s often more important to pay attention to other harmful ingredients, aside from just the calorie count.
Why You Need Calories
Calories keep the body functioning. All of the processes that the body performs require energy to keep moving. Calories provide our bodies with this energy that is necessary to sustain our daily lives.
Some health conditions cause people to lose weight in unhealthy ways, including some types of cancer, eating disorders, depression or anxiety, HIV/AIDS, hyperthyroidism, and others. This unhealthy weight loss can cause a host of health risks. People with these conditions need to find foods that are high in calories to help them gain weight.

- Peanut Butter
Peanut butter is a great choice to gain weight. Two tablespoons of peanut butter contain 191 calories, 7 g of protein, 16 g of fat, and 7 g of carbohydrates (1).
Peanuts are rich in protein and contain all the 20 amino acids that strengthen the immune system and build stamina (2).
Having any type of nut butter every day as a snack or with slices of fruits does not lead to significant weight gain. But, its regular consumption can offer you better weight control (3).
- Full-Fat Dairy
Full-fat milk is the best, whether you are trying to lose or gain weight. When you are trying to gain weight, you benefit from the healthy fats, minerals, and protein present in whole or full-fat milk.
One cup (244 g) of whole or full-fat milk gives 149 calories of energy, 8 g of protein, and 8 g of fat (4).
Full-fat milk with a protein supplement or whey protein powder and fruits (like banana or berries) makes for the best high-calorie smoothie to gain weight, build muscle mass, and improve muscle recovery (5), (6).
A study conducted at McMaster University (Canada) found that milk-based proteins are better for the development of muscle mass than soy-based proteins (7).
- Banana
Bananas are loaded with dietary fiber, potassium, protein, vitamin A, vitamin C, folate, and healthy fats (8).
One medium-sized (118 g) banana provides 105 calories of energy and 27 g of carbohydrates. A study conducted on male cyclists suggests that the ingestion of banana helps improve energy levels (8).
You can have a banana with a cup of milk and a few nuts for a power-packed breakfast or make a smoothie with the same ingredients and have it before working out. Here are more breakfast ideas to gain weight.
- Meat With Marbling And With Skin
Animal protein is among the best sources of protein. Lean meat is a better option than red meat as it is low in saturated fat. Studies show that lean meat also may lower bad cholesterol levels (9).
As per another study, intake of lean cuts of beef in moderation may preserve muscle mass in older adults (10).
Other important sources of lean meat include chicken, turkey, and fish. Consumption of fish also seems to increase muscle mass in middle-age and older adults (11).
- Potatoes And Other Starches
Adding potatoes to any dish is a cost-effective way to add more calories to your diet. Potatoes and other starchy vegetables are rich in carbohydrates. Studies show that the intake of carbohydrate-rich foods along with protein supplements helps build muscle mass (12).
Consume boiled, baked, or roasted potatoes to get the best out of its nutrients.
- Rice
Rice is a cost-effective way to add more calories to your plate.
100 g of white rice provides 130 calories of energy and 28 g of carbs with a very little amount of fat (13).
A study conducted on Japanese factory workers found that consumption of white rice over a period of 1 year helps to gain 3 kg of weight (14).
When you are in a hurry, just microwave a bowl of rice with some curry. It adds bulk to your diet and is quite satiating.
- Salmon And Oily Fish
Salmon and other oily fishes are good sources of protein, which helps increase muscle mass and aid weight gain.
100 g of salmon gives 142 kcal of energy along with 20 g of protein and 6 g of fat (15).
A study conducted in Korea found that consuming fish with vegetables can help improve muscle mass (16).
Consume 1-2 pieces of fish per day with leafy greens and nuts to gain weight or lean muscle fast. Include a salmon or oily fish steak in your lunch or dinner along with hot rice to make it more palatable.
- Homemade Protein Smoothies
Protein smoothies are loaded with nutrition and do not contain artificial sweeteners and taste enhancers. You can have them for breakfast, lunch, dinner, or as a pre– or post-workout meal.
Studies have found that taking protein supplements with resistance training helps build muscle mass and, thus, gain weight (17).
Here are a few quick homemade protein shake ideas:
Peanut Butter Protein Shake – 2 tablespoons peanut butter, 1 cup full-fat milk, and 1 banana.
Chocolate And Apple Protein Shake – 2 scoops chocolate protein powder, 1 cup soy milk/almond milk, and 1 apple.
Banana And Almond Protein Shake – 1 large banana, ½ cup yogurt, ½ cup milk, and 2 tablespoons almond powder.
- Full-Fat Cheese
Cheese is a calorie-rich milk product that is a staple all over the world in different forms. Cheddar cheese is loaded with protein and calcium (18). The same is true for feta, mozzarella, ricotta, parmesan, and cottage cheese. Thus, having cheese can help you gain lean muscle and strengthen your bones. - Dry Fruits And Berries
Dried fruits like dried coconut and raisins are loaded with calories, carbohydrates, and healthy fats (19). Consume a handful of dried fruits as a pre- or post-workout snack or add them to smoothies and breakfast bowls.
Dates are a great satiating and instant energy-giving food. One pitted date (24 g) provides 67 kcal of energy and 18 g of carbs with vitamins and minerals (20).
Fresh dates are loaded with simple sugar, which replenishes energy and revitalizes the body (21).
Eat 3-4 dates when you are hungry or as a pre-workout fruit to boost your energy levels during a workout.
- Pasta And Wheat Products
Whole wheat pasta can also help you gain weight. Make a delicious protein-rich pasta using chicken/mushroom/soy chunks. Add some red or white sauce, toss in some veggies and Italian herbs, and you are good to go. - Avocado
Avocado is a rich source of energy. Thus, it helps you gain weight when combined with proper foods. 100 g of avocado offers 160 calories of energy and 15 g of fat (22).
Have an avocado smoothie or sliced avocado on whole wheat bread for breakfast. You can also make guacamole and have it with your meals.