1. Homemade protein smoothies, 2. Milk, 3. Rice, 4. Nuts and nut butters, 5. Red meats, 6. Potatoes and starches, 7. Salmon and fatty fish, 8. Protein supplements, 9. Dried fruit, 10. Whole grain bread, 11. Avocados, 12. Healthy cereals, 13. Cereal bars, 14. Dark chocolate, 15. Cheese. Losing weight might be challenging for some people, but gaining weight or building muscle can be equally challenging. However, by just including certain foods in your diet, you can boost the effectiveness and healthfulness of your weight-gain efforts. Here are the top foods for building lean muscle and gaining weight.
- Homemade protein smoothies
- Milk
- Rice
- Nuts and nut butters
- Red meats
- Potatoes and starches
- Salmon and fatty fish
- Protein supplements
- Dried fruit
- Whole grain bread
- Avocados
- Healthy cereals
- Cereal bars
- Dark chocolate
- Cheese
Homemade protein smoothies
Making your own protein smoothies at home might be a quick and highly nourishing method for gaining weight. The ideal method is to make your own smoothies because store-bought ones are sometimes devoid of nutrition and loaded with sugar. Additionally, you have full control over the flavor and nutritional value. You can try a few tasty variations. If you have lactose intolerance, you can combine each with 2 cups (470 mL) of soy milk or dairy milk. Both are healthier than other alternative milk in terms of nutrients and calories.
Some recipes you can try include:
- Chocolate banana nut shake: Blend 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 mL) of peanut butter or another nut butter.
- Vanilla berry shake: Blend 1 cup (237 mL) of fresh or frozen mixed berries, ice, 1 cup (237 mL) of high protein, full-fat Greek yogurt, and 1 scoop of vanilla whey protein.
- Chocolate hazelnut shake: Blend 15 ounces (444 mL) of chocolate milk, 1 scoop of chocolate whey protein, 1 tablespoon (15 mL) of hazelnut butter, and 1 avocado.
- …
Homemade protein smoothies
Milk
For many years, people have used milk to gain weight or build muscle. In addition to being a healthy source of calcium and other vitamins and minerals, it provides a good balance of proteins, carbs, and fats. Milk is a good source of casein and whey proteins for those who want to build lean muscle. It can also help you gain muscle when mixed with weightlifting, according to research.
The combination of whey and casein in milk, or milk itself, has also been shown in trials to promote greater mass gain than other protein sources. If you’re exercising, try consuming one or two glasses of whole milk (149 calories per cup) as a snack, with a meal, or both before and after. Another excellent method to include milk in your diet is milk smoothies. Blend 1 cup of frozen berries, 1 cup of whole milk, 2 teaspoons of honey, and 1 teaspoon of vanilla for a quick protein boost in the morning (about 275 calories).
Milk
Rice
You can gain weight by using rice as an easy, affordable source of carbs. In just 1 cup (158 grams) of cooked white rice include 204 calories, 44 g of carbs, and little fat are present.
Additionally, rice has a large number of calories per serving, so you may easily consume a lot of calories and carbs from a single serving. One common technique for busy people is to make a big pot of rice, portion it out, and then mix it with various proteins and healthy fats for a variety of meals throughout the week. You can even freeze individual portions of the rice for later use. Rice can be made in a variety of ways to create dishes with a variety of flavors. Stirring in some of these ingredients after your rice has finished cooking is the simplest method to increase flavor, calories, and protein: butter and Parmesan cheese; broccoli and cheese; scrambled eggs; toasted sesame seeds, peanuts, or cashews;…
Rice
Nuts and nut butters
If you want to put on weight, nuts and nut butter are excellent selections. The nutritional value of only one small handful (or 1/4 cup) of raw almonds is 170 calories, 6 grams of protein, 4 grams of fiber, and 15 grams of healthy fats.
Just two handfuls of nuts each day with a meal or as a snack can quickly add hundreds of calories due to their high-calorie content. Smoothies, yogurt, and crackers are some of the examples of foods that may be quickly turned into high-calorie snacks by adding nut butter. Try peanut butter banana smoothie for a quick healthy drink (270 calories, using whole milk). If you’re allergic to peanuts, use another nut butter instead. However, be sure to choose nut butter made entirely of nuts and devoid of additional sugar or oils. Or, even better, use this homemade almond butter recipe to make your own. It’s simple to make and cheap to buy.
Nuts and nut butters
Red meats
Undoubtedly one of the best foods for gaining muscle strength is red meat. For example, there are around 5 grams of leucine in 6 ounces (170 grams) of steak. Your body needs leucine in order to promote muscle protein synthesis and the growth of new muscular tissue. There are 456 calories and nearly 49 grams of protein in it as well.
Red meat is also one of the best natural sources of dietary creatine, which is possibly the best supplement in the world for developing muscle. If you want to eat more calories and gain weight, choose fattier cuts of meat because they have more calories than leaner meats. In one study, resistance training was done six days a week for six weeks while 100 older women added 6 ounces (170 grams) of red meat to their diets. The women increased their lean mass, their strength by 18%, and their levels of the important hormone IGF-1, which helps develop muscle. Both lean and fatty meats are excellent sources of protein, however, fatty meat has a higher calorie content and may make you put on weight.
Red meats
Potatoes and starches
A simple and affordable method for increasing calories is by eating potatoes and other starchy foods. You can choose one of these healthy sources of starchy carbs: quinoa, oats, corn, buckwheat, potatoes and sweet potatoes, squash, winter root vegetables, beans and legumes,…
Potatoes and other starches enhance your muscle glycogen stores in addition to adding calories and carbs to help you gain weight. The main source of energy for the majority of sports and activities is glycogen. Numerous of these carbohydrate sources also contain fiber, vital minerals, and resistant starch, which can support the health of your gut flora. You can try one of the hottest Instagram trends with sweet potatoes: sweet potato toast. Preparation takes a short time. A medium-sized sweet potato should first be washed, dried, and thinly sliced before being toasted to your preference in a toaster or toaster oven. Then, top with your preferred garnishes. For instance, top it with a fried egg and slather it with mashed avocado (300 calories per serving).
Potatoes and starches
Salmon and fatty fish
Salmon and fatty fish are excellent sources of protein and essential healthy fats, just like red meat. Omega-3 fatty acids are among the most important and well-known nutrients found in salmon and oily fish.
They help fight diseases and provide a variety of health benefits. Deboned wild sockeye salmon, which weighs 6 pounds (170 grams), has about 250 calories and 12 grams of healthy fats per serving. The same serving contains 37 grams of high-quality protein, which can help with weight gain or building muscle. Salmon can be steamed, sautéed, smoked, grilled, baked, or poached, among other cooking methods. Salmon can also be eaten raw in sushi and sashimi or even smoked. While canned salmon is a convenient and affordable alternative, fresh or frozen salmon is often slightly more expensive. Salmon in cans is almost totally wild rather than farmed, giving it top nutrition rankings.
Salmon and fatty fish
Protein supplements
For athletes and bodybuilders who desire to put on weight, taking protein supplements is a common strategy. Different types are available, including whey, soy, egg, and pea protein.It can be both simple and affordable to gain weight using whey protein supplements and mass gainers (supplements that can help you build muscle mass), especially when combined with strength training. Some people believe that whey protein is unhealthy or unnatural, however, this is untrue. It has been demonstrated that whey protein, a dairy product, can help to enhance health factors and lower the risk of disease. If you’re training as well, protein supplements may be even more essential because your daily protein requirements increase. Whey protein contains all the essential amino acids needed to promote muscle building, much like meat and other animal products. You can use it at any time of the day, even before or after working out.
Protein supplements
Dried fruit
The antioxidants and vitamins in dried fruit make it a high-calorie snack. Dried fruit comes in a wide variety and all have a high sugar content by nature. They are therefore excellent for gaining weight, especially given how convenient they are to eat and how delicious they are.
Although many people believe that fruits lose most of their nutrients when they are dried, this is untrue. Lots of fiber and most of the vitamins and minerals are still present in dried fruits. Protein-rich food like cheese, meat, or a whey protein drink might be combined with some dried fruit. They also go well with nuts and full-fat Greek yogurt, offering a combination of important vitamins, healthy fats, and protein. Dates are healthy, rich in fiber, and packed with antioxidants. They can be easily prepared as a high-calorie snack and are versatile. About 130 calories are provided by just two Medjool dates. Dates can be stuffed with cream cheese, nut butter, or even cooked grains like rice or quinoa.
Dried fruit
Whole grain bread
Another excellent source of carbohydrates to help you gain weight is whole grain bread. By mixing bread with protein sources like eggs, meat, and cheese, you can make some basic, calorie-dense, and nutrient-dense dishes.
Choose natural whole grain and seeded bread when buying bread. Most grocery stores provide healthier variations like Ezekiel bread. One of the simplest, most flexible, and portable meals for gaining weight is a sandwich. The ingredients can be based on preference such as meats, cheese, vegetables, nut butter spreads, avocado, and more. During the epidemic, sourdough bread has grown in popularity, and for good reason. It’s one of the healthiest and most enjoyable bread. Many people are developing their sourdough starter-making skills throughout the pandemic. The only necessary components for sourdough bread are flour, water, and salt. You will get roughly 160 calories from one slice, which weighs 2 ounces (56 g).
Whole grain bread
Avocados
Avocados are a great source of good fats. Avocados are an excellent food to help you gain weight because they are rather calorie-dense compared to other whole fruits.
Around 322 calories, 29 grams of fat, and 14 grams of fiber are included in just one large avocado. Avocados also contain a lot of vitamins, minerals, and other healthy plant compounds. Consider incorporating avocados into your main meals and other things like omelets and sandwiches. Avocado toast is one of the most common and convenient ways to eat avocado. Just spread some avocado on toast after mashing it. Other delicious applications for the helpful avocado include guacamole, salads, soups, wraps, sandwiches, fries, sushi, as a topping, as a mayonnaise substitute,…
Avocados
Healthy cereals
Cereals that are good for you can be a great source of minerals, calories, and carbs. Although you should stay away from processed, high-sugar cereals, healthy varieties, such as oatmeal cooked with whole milk, can be a great addition to your diet as a source of carbohydrates. A cup of cooked oatmeal contains about 130 calories, plus any calories from whole milk or other toppings you may use.
Think about adding these to your hot oatmeal, overnight oats, or full-fat Greek yogurt: nuts, dried fruit, chia seeds, fresh berries, homemade granola,… Oats and cereals made from grains also contain beneficial nutrients including fiber and excellent antioxidants. Consider these nutritious options while buying cereal: oats, granola, multi grains, bran, Ezekiel brand,… Be sure to read the label and stay away from cereals that have too much sugar added. When possible, pick products with the most fiber. Granola is a high-calorie mixture of cereals, nuts, and dried fruits. It contains a lot of fiber, protein, and minerals.
Healthy cereals
Cereal bars
When you’re on the road, some of the most nutritious cereal bars on the market make for a wonderful high-calorie snack. Most bars have 150–200 calories on average. Due to their tendency to include a mix of slow- and fast-digesting carbs, they are also a healthy choice before or after a workout.
Try mixing a cereal bar with other protein sources as a quick snack or lunch, including full-fat Greek yogurt, hard-boiled eggs, cold cuts of meat, or a protein shake. While some cereal bars are nutritious, many others include unfavorable amounts of added sugar, oils, salt, and preservatives. Consider attempting to make your own bars. It’s much simpler than you might think. Make your own homemade cereal bars by using one of these recipes. Most of the time, you’ll only need a few ingredients, and you could even already have them in your cupboard. But if you’re not good at cooking, you may find nutritious cereal bars at the shop. Just be sure to limit yourself to bars made with whole grains and other wholesome ingredients like seeds, nuts, and dried fruit.
Cereal bars
Dark chocolate
Numerous antioxidants and health advantages are offered by quality dark chocolate. It is believed that dark chocolate containing at least 70% cacao can help control blood sugar and stress hormones.
Additionally, it might lower the risk of heart disease, some types of cancer, inflammation, stress, and type 2 diabetes. Similar to other high-fat foods, dark chocolate has a relatively high-calorie density, making it simple to consume a lot of calories. Approximately 600 calories and a wealth of micronutrients and health-promoting ingredients, such as fiber, magnesium, and antioxidants, are contained in each 100-gram (3.5-ounce) bar with 60–75 percent cacao solids. In addition to consuming dark chocolate by itself, there are numerous other ways to enjoy it. Use it to decorate your breakfast cereal, sprinkle a few curls over a serving of fruit, or make some steaming hot drinking (or sipping) chocolate. You may make chocolate truffles, energy bites, chocolate peanut butter avocado pudding, and other healthy chocolate desserts.
Dark chocolate
Cheese
Cheese is a dairy product that comes in hundreds of different textures and flavors. It’s produced by adding acid or bacteria to milk from various farm animals, then aging or processing the solid parts of the milk.
Cheese has significant fat and calorie content, similar to dark chocolate. Cheddar cheese, which weighs 28 grams and comprises 1 ounce, offers 110 calories and 7 grams of protein. You might be surprised by how little an ounce is. It resembles a pair of dice in size. Cheese is a wonderful ingredient that you can easily use in most foods to add several hundred extra calories. From creamy to soft to hard, there are various types of cheese available. Many types of cheese are high in saturated fat and cholesterol. Like the majority of high-calorie foods, cheeses of all varieties should be consumed in moderation.
Cheese
