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
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.
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
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
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
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
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.
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.
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!