“Body composition and strength changes in women with milk and resistance exercise.” Medicine & Science in Sports & Exercise 42.6 (2010): 1122-1130. You can prepare salmon in a variety of ways: steamed, sautéed, smoked, grilled, baked, or poached. Most bars average between 150–200 calories. It adds bulk to your diet and is quite satiating. Consume a handful of dried fruits as a pre- or post-workout snack or add them to smoothies and breakfast bowls. Consume boiled, baked, or roasted potatoes to get the best out of its nutrients. Consider choosing fattier cuts, which provide more calories than leaner meats, helping you take in extra calories and add weight. “Nutritive value of fish, salmon, Atlantic, wild, raw.”. Gaining weight may be difficult, but it is not impossible. Limit your juice consumption, however, as it contains quite a bit of sugar. Here are 10 high-fat foods that are actually incredibly healthy. Like dark chocolate, it’s high in calories and fats. However, stick to healthier forms such as oatmeal. Since cheese is tasty, you can incorporate it into most dishes and easily add several hundred extra calories. “Multifaceted health benefits of Mangifera indica L.(Mango): the inestimable value of orchards recently planted in Sicilian rural areas.” Nutrients 9.5 (2017): 525. For example, 6 ounces (170 grams) of steak contains around 5 grams of leucine. A study conducted in Korea found that consuming fish with vegetables can help improve muscle mass (16). Avocado on a salad or sandwich, walnuts in cereal, cashews in a stir-fry and peanut butter on an apple are other ways to raise caloric intake with small additions of food that won't fill you up too much. Dates are a great satiating and instant energy-giving food. You can make some very simple, high calorie, and well-balanced meals by combining bread with protein sources such as eggs, meat, and cheese. Try filling dates with nut butter, cream cheese, or even cooked grains like rice or quinoa. “Bananas as an energy source during exercise: a metabolomics approach.” PLoS One 7.5 (2012). Dark chocolate is packed with antioxidants and other nutrients, along with plenty of calories to help you gain weight. Tahini is a sesame seed paste that is popularly used in Mediterranean foods like hummus and baba ganoush. Drinking your calories also counts toward your overall caloric intake. (26). If you buy through links on this page, we may earn a small commission. This is especially beneficial if you are a vegan or vegetarian. Last medically reviewed on November 4, 2020. Check out this list of healthy cheeses to find out which ones suit your palate best. StyleCraze provides content of general nature that is designed for informational purposes only. It contains both casein and whey proteins. These minor increases in portion size and changes in choice add up and result in a net addition of 250 to 500 calories per day -- enough to gain 1/2 to 1 pound per week. A rice dish can easily become a whole meal. Try to choose one of these healthy sources of starchy carbs: Not only do potatoes and other starches add carbs and calories to help you gain weight — they also increase your muscle glycogen stores. Like full-fat milk, full-fat yogurt is helpful when it comes to weight gain (23). 100 g of hummus contains 237 kcal of energy along with 8 g of protein and 18 g of fat (27). US Department of Agriculture, Agricultural Research Services. Or better yet, make your own from this homemade almond butter recipe. Just two Medjool dates on their own provide about 130 calories (21). Unlike other whole fruits, avocados are fairly calorie-dense and therefore a great food to help you gain weight. Be sure to choose a high quality one with at least 70 percent cacao. The same is true for feta, mozzarella, ricotta, parmesan, and cottage cheese. Studies show that the intake of carbohydrate-rich foods along with protein supplements helps build muscle mass (12). US Department of Agriculture, Agricultural Research Service. Often, you’ll need only a few ingredients, and you might even have them in your pantry now. Incorporate the foods on this list into meals and meal plans that you enjoy and can stick with over the long term.
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