Healthy Foods to Gain Weight

Eat These 8 Healthy Foods to Gain Weight and Muscle

eat these healthy foods to gain weight and muscle

One of the best ways to gain weight is to eat a healthy diet of calorie rich fats, complex carbohydrates, and proteins.  Below is a list of the 8 best healthy foods to gain weight and muscle:

1.) oily fish

Healthy Foods to Gain Weight - Salmon
200 grams of Salmon has roughly 412 calories

Oily fish such as salmon, halibut, and tuna help against  a number of diseases such as: cardiovascular disease, prostate cancer, age-related vision loss and dementia. It’s also a great source of vitamin D and protein. They are also a prime source omega-3 fatty acids, a type of fat that is good for our health.

2.) Quinoa

Healthy Foods to Gain Weight - Quinoa
1 cup of Quinoa has roughly 222 calories.

Quinoa contains all 9 essential amino acids making it a complete protein. It is one of the most protein rich foods on the market and contains almost twice the fiber as other grains.  It’s also super easy and quick to make and can be paired with almost any meal making it one of the best healthy foods to gain weight.

3.) Chia Seeds

Healthy Foods to Gain Weight - Chia Seeds
1 tbsp of Chia Seeds has roughly 70 calories.

Anyone who has read about my favorite smoothie recipes knows I’m a big fan of Chia Seeds. They are rich in omega-3 fatty acids, fiber, and are gluten free; and that’s just the tip of the iceberg of how healthy chia seeds are for you.  Check out this great article on the health benefits of Chia Seeds.

4.) Sweet Potatoes

Healthy Foods to Gain Weight - Sweet Potato
A 5 inch long Sweet Potato has roughly 112 calories.

Sweet Potatoes are the favorite child of the potato family.  They provide 400% of your daily dose of vitamin A and have a ton more fiber than a regular potato.  They are also considered a complex carbohydrate. It is by far one of the best foods that help you gain weight

5.) Greek Yogurt

Healthy Foods to Gain Weight - Greek Yogurt
1 cup of Greek Yogurt has roughly 130 calories.

Greek Yogurt is one of my favorite foods to eat for muscle gain.  It has double the protein and only half the carbohydrates as regular plain yogurt.  It’s also packed full of pro-biotics. If you’re looking for an after workout food, this is a great choice. The best part is that you can grab these with fruit flavor for $1 at the grocery store.

6.) Coconut Milk

Healthy Foods to Gain Weight - Coconut Milk
1 cup of Coconut Milk has roughly 550 calories.

Coconut Milk is highly nutritious and rich in fiber, vitamins, and minerals (iron, selenium, sodium, calcium, magnesium and phosphorous). Coconut milk is lactose free so it can be used as a milk substitute.  It also is a great source of healthy fats and can easily be added in as thickening to soups and shakes. It is an all around great healthy food to gain weight and muscle.

7.) Chickpeas

Healthy Foods to Gain Weight - Chickpeas
1 cup of Chickpeas has roughly 286 calories.

Chickpeas are an excellent source of vegetarian protein. They are full of rich fiber and are a staple in Indian Food.  You can easily increase your protein and calorie intake by frying these in olive oil and serving them as a side dish to a nice T-Bone steak or by adding them to a salad. If you are looking for a protein healthy food to gain weight that isn’t meat, this is your best choice.

8.) Avocados

Healthy Foods to Gain Weight - CAvocado
1 Avocado has roughly 332 calories.

Avocados are the holy grail of healthy foods to gain weight. The reason they are considered one of the super foods is because they are packed full of healthy fats, double the potassium of a banana, loaded with fiber, and contain a huge abundance of your daily vitamin and minerals.  They don’t contain much protein but they do pack a ton of calories.  You can eat them in salads, by themselves, or put them in smoothies. This is #1 on my personal healthy foods to gain weight list.

Eat these 8 healthy foods to gain weight and muscle fast and easy!


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