Top 10 Best Healthy Foods To Gain Weight and Muscle Mass Quickly and Safely

In the 21st century, we live an advanced life with no time to take care of our health. As a result, we can see many unhealthy people around us; diabetics and Cardiovascular diseases are more common nowadays.

Just like fat people, skinny people also suffering from various problems. They are bullied by schoolmates; they can’t find a perfect outfit for their body type, they feel weak and insecure. It may lead to various psychological conditions like lack of motivation, self-confidence, self-doubt, anti-social behavior.

We can see a lot of advertisements for weight loss training and diet chart for weight loss. Even on the internet, weight loss tips occupied more places in the fitness area. Here I am helping you make you confident and feel more secure by suggesting some high-calorie healthiest food to gain more weight.

To gain weight, first, you should know about calories and proteins. Approximately 7,700 calories are equal to 1kg. Therefore, to gain weight, you have to eat little more than your maintenance calorie. In simple words, if you are 50 kgs, in this case, your maintenance calorie is 2,500.

For example: If you eat 2,500 calories regularly, you will maintain the same 50 kgs forever.

If you eat little more than your maintenance calories daily, you will start gaining weight.

For example, if you want to gain 1 kg in one week, you have to eat extra 1,100 calories for one week, 7,700 calories, equal to 1kg. So, you add 2500+1100 = 3600 calories per day to gain 1kg in one week. That’s it; you get it right.

Proteins are the building blocks of our body; to build muscle mass, you have to take an essential amount of protein.

How do I find the required amount of protein for my body?

A simple calculation, 1 gram of protein per kilogram of body weight.

For example: 1×50 = 50 gm proteins per day. If you want to gain more muscle, you should increase protein intake up to 100 – 120 grams. That’s the thing you need to know about nutrition; let’s jump into the top 10 best healthy foods to gain weight and muscle mass quickly and safely.

Let’s get started!

10. Potatoes and Starch

Potatoes and Starch

Potatoes are plant-based carbohydrates, one of the healthiest sugar available in nature. We all know vegetables are the healthiest food when compared to other foods. Because it has no fats and harmful things, it is one of the best choices for vegetarians looking for weight-gaining meal plans.

Potatoes are healthy and tasty; potatoes and corns are famous starch foods for quick weight gain. Eating tasty and gaining weight sounds good, right.

Then why are you waiting for?

Add potatoes 1-2 meals daily; 100 grams of potato contains 77 calories. Potato is one of the moderate sources of iron. In addition, it is a source of vitamin B1, B3, and B6 and some minerals, including Potassium, Phosphorus, and Magnesium. It also contains folate, pantothenic acid, and riboflavin.

9. Rice


Rice is also one of the best sources of carbohydrates. Approximately 100 grams of rice contain 130 calories. You can take 300-350 grams per meal which means you can get 455 calories from one cup of cooked white rice. You can add vegetables, dal, fish, and chicken with rice that means you are eating huge calories.

Commercially available mass gainers contain a lot of carbohydrates. Carbohydrates play a major role in the weight gaining process. Why do you need to spend huge money on carbohydrates when you have Rice. Don’t spend your money on mass gainers; instead, take rice 2-3 meals a day.

8. Whole Wheat Bread

Whole Wheat Bread

Whole Wheat Bread is one of the best choices; approximately 100 grams of wheat bread contain 247 calories, higher than the above-mentioned foods. Furthermore, compared with white bread or milk bread, whole wheat bread provides a higher number of calories.

Not only calories, but it also contains Protein, Vitamin B, antioxidants, and trace minerals such as iron, zinc, copper, and magnesium. You can take at least two meals per day to gain weight.

Overall, it is a better choice for not only weight gaining but also muscle building. In addition, whole wheat provides health benefits, including promoting healthy digestion, boosting heart health, and lowering the risk of stroke. It also reduces the risk of type 2 diabetes and helps with weight management.

7. Dried Fruits

Dried Fruits

Dried fruits are one of the protein-rich food sources; They will help build muscles and gain more weight. Approximately 100 grams of dried fruits contain 359 calories with high natural sugars. The protein, fat, and sugars contained in dried fruits are very healthy, and they will not cause any side effects.

At the same time, you have to be aware of how many grams you should take per day. There is a limit for everything in anything; you can take only 20-25 grams of dried fruits per day. If it exceeds, it may cause some problems like digestion problems.

We all heard that dried fruits are costlier than any other weight-gaining food. But, taking 20 grams per day is not sounds costlier right, eat healthy food and move forward.

6. Peanut and Peanut Butter

Peanut and Peanut Butter

Peanut is one of the healthiest plant-based protein sources. You can’t find any other plant-based food with this much huge calorie and protein. Approximately 100 grams of peanut contain 567 calories with 26g of protein, yeah! That’s huge. Also, it is the cheapest easily available, and tasty too.

Is it safe to eat peanuts every day?

The answer is an absolute yes. If you are a student or a beginner, you can add this to your budget diet plan. Also, you don’t need to cook the peanuts, and you can eat while you are studying or working.

Many get fear when they saw the nutritional facts of peanuts because it shows the huge amount of fats. However, we can classify fats into two types in simple words good fat and bad fat. The one which peanut contains is absolutely good fat.

Before going to peanut butter, let me explain what peanut butter is?

It is just a paste or spread made from dry roasted peanuts. The benefits are the same as peanuts, but it is a little bit costlier than peanuts. It is costlier because richer in fat, proteins, and other major nutrients when compared with raw peanuts. However, you can eat peanut butter with whole wheat bread slices that will cover more calories.

5. Bananas


Bananas are the most underrated food of all time; even it is easily available in all seasons. So let me tell you the health benefits of banana and how you can gain weight by eating it?

Approximately 100 grams of banana contain 89 calories, sound’s small? Actually, you can eat 300-500 grams per meal, yeah you can, but it is not necessary to eat that much. You can split the meal session and eat more bananas.

You can add bananas to your fruit salad (mixed with fruits) and protein smoothies. It has almost all the major nutrients which our body always needs. It is also the cheapest high-calorie food and tastiest food too. So if you are looking for the tastiest way to gain weight, you can add this to your diet plan next to potatoes and peanuts.

4. Red Meat

Red Meat

Red meat such as mutton is a rich source of proteins that helps you build muscle and gain weight. But you can’t take it daily; it also contains some bad cholesterols. If you are skinny, you can take 2-3 times a week to gain muscle mass. If you are intermediate, don’t take more than twice a week.

However, you can take minor quantities to achieve your protein and fat goal. For example, approximately 100 grams of lamb meat contain 300 calories with 25gram protein and 21gram fat, and 97 mg of cholesterol. You can eat red meat with whole wheat bread and rice. Most of the time, rice is the better choice and delicious too.

3. Lean Meat

Lean Meat

Lean meats such as chicken breast and fish are the healthiest foods rich in proteins and essential fatty acids. For example, approximately 100 grams of chicken breast contain 165 calories with 31g of protein.

As we already know, proteins are the building blocks of our body, increasing our muscle mass. 100 grams of lean meat contain 31g protein which is higher than any other above-mentioned foods.

Seafood such as fish is good to lean meat to build a huge amount of muscle mass. Approximately 100 grams of fish contain 206 calories with 22 grams of protein and 12 grams of fat. Fish also contain essential fatty acids such as omega-3 and a negligible amount of fiber and sugars.

2. Milk


Milk is a complete food with all major nutrients that are essential for our body. So we can’t ignore milk when it comes to weight gaining.

For example: Take a baby; they will get all the nutrients from the milk for 1-2 years. Mother, don’t feed anything other than milk; I hope you don’t underestimate the milk hereafter. Milk is also the cheapest food that you can drink two times a day.

Don’t ignore milk in your diet chart.

1. Eggs


Eggs are called complete proteins because they contain all 9 essential amino acids that our body can’t synthesize. A theoretical concept of the perfect protein used 100% efficiency at whatever level it is fed in the diet. The nearest approach to this theoretical protein is egg and human milk proteins. So, eggs are called complete or reference proteins.

Approximately 100 grams of the egg contains 155 calories with 13g of protein, and it almost contains all the vitamins and minerals except vitamin C. It is easy to cook eggs, and you can take 2 meals per day.

Taking eggs daily can improve your muscle mass and weight; it will not harm your body. But be aware of daily limits, if you are a normal person, you can take 3 whole eggs, and it’s completely healthy.

If you are an athlete or bodybuilder, you can take 5-10 eggs, too; it totally depends on your body type and daily activity. If you are a beginner looking to gain weight, 3-4 eggs per day are advisable. You can increase the number after you reach the intermediate level.

Either gaining or losing weight, it is important to do physical activities. Track your weight and calorie intake add the above-listed foods to your diet chart. Fulfill your calorie goal, protein goal, and all other macro and micronutrient goals.

With these top 10 best healthy foods to gain weight and muscle mass quickly and safely, incorporate some weight training to get a better result. Good luck with your fitness journey. Eat healthily, Workout frequently, Be Fit.

Sethupathi Virumandi

Sethupathi Virumandi

I am young research scholar who pursuing Ph.D. in Biotechnology. I am science and fitness enthusiast. I am the type of person who spend same time in library and gym. Writer too.

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39 Responses

  1. Niranjan J J says:

    Awesome Bro, Keep going.

  2. Hi sethupathi, It is Very Useful Article And Your presentation from Introduction to Conclusion is Very good. Thank you So much. Good luck for your Future Works!:-)

  3. Thank u for giving such ideas. Very useful

  4. Informative content on food

  5. mana saadat mana saadat says:

    Food and health are necessary for a happy life

  6. Priyagavas Priyagavas says:

    Useful for healthy life

  7. Good and informative article about food!!

  8. Ramya Raj Ramya Raj says:

    Good interested.

  9. Aruna S Aruna S says:

    It’s interesting to read this article.

  10. Thanx for the article

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