A lot of people talk about losing weight. But there’s another side to this — people who are trying to gain weight and finding it just as frustrating. If you’ve ever been told to “just eat more” like it’s that simple, you know what I’m talking about.
Let’s be clear about one thing: Gaining weight is not about eating junk or loading up on sugar. It’s about building up your body in a way that’s healthy, sustainable, and supports muscle, strength, and overall well-being.
Whether you’re underweight, recovering from illness, dealing with a high metabolism, or simply trying to build muscle, the right foods matter.
Why You Might Need to Gain Weight
There are a few solid reasons someone might need to gain weight:
- You’re underweight or have trouble keeping weight on.
- You’re recovering from an illness or surgery that caused unintentional weight loss.
- You’re into strength training or bodybuilding, and you want to add muscle mass.
- You’ve always had a fast metabolism, and food just doesn’t seem to “stick.”
Whatever the case, the goal should be to gain quality weight — meaning muscle and healthy fat, not just fat from processed foods.
What to Eat to Gain Weight (List with Reasoning)
Here’s a breakdown of the best foods to support healthy weight gain, along with why they work.
1. Eggs
Simple, affordable, and effective. Eggs give you protein and healthy fats in one shot. They’re also packed with nutrients like vitamin B12 and choline. If you’re working out, eggs help with muscle repair. Scrambled, boiled, fried, or in an omelet — easy to fit into any meal.
2. Red Meat
Beef, lamb, even bison if you’re into it — red meat gives you a big dose of protein, iron, and creatine (yes, the same one that’s in supplements). These help support muscle growth. Just go for leaner cuts more often, like sirloin or round steak, and limit the overly fatty ones.
3. Fatty Fish
Salmon, tuna, mackerel — these fish give you omega-3 fats, which are not just heart-healthy, but also help reduce inflammation. You also get a solid amount of protein. Grill it, bake it, or make it into patties — just make sure it’s in your weekly plan.
4. Potatoes and Starchy Veggies
Carbs are your friend if you’re trying to gain weight. Potatoes, sweet potatoes, corn, peas — these give you complex carbs that fuel your body and help you keep weight on. They’re also satisfying and easy to cook in bulk.
5. Whole Grain Bread
A couple of slices of whole grain bread with peanut butter or eggs? That’s a great meal or snack. You get fiber, B vitamins, and calories that add up without making you feel like you’re forcing it.
6. Nuts and Seeds
Small but dense in calories. Almonds, peanuts, cashews, walnuts — take your pick. Add them to oatmeal, yogurt, or just eat them on their own. You’re getting healthy fats, protein, and fiber in a handful.
7. Dried Fruits
Raisins, dates, apricots, figs — all of them pack a lot of calories and natural sugar into a small serving. Good for snacking or tossing into meals. Pair them with nuts and you’ve got a high-calorie trail mix that’s easy to carry around.
8. Avocados
This fruit is loaded with monounsaturated fats, the kind your body actually needs. Also gives you fiber and a bunch of vitamins. Great in sandwiches, salads, or just smashed on toast with salt and pepper.
9. Full-Fat Dairy
Milk, yogurt, cheese — all of these are great if you’re trying to gain weight. Full-fat versions give you more calories and a better macro balance. Add milk to shakes, use cheese in meals, and choose yogurt with granola or fruit.
10. Smoothies
Perfect when you don’t feel like eating a full meal. Toss in protein powder, fruits, milk, yogurt, oats, peanut butter — you can blend a 500–800 calorie shake without much effort. Also easier to drink than eating a heavy plate when you’re not super hungry.
Tips That Actually Help (Beyond Just Food)
Food is the base, but habits matter too. Here are a few practical tips:
- Eat more often – 5–6 small meals a day beats 2 big ones if you’re struggling to eat more.
- Don’t drink water before meals – it fills you up.
- Add calories to what you already eat – olive oil on veggies, peanut butter on toast, cheese in scrambled eggs.
- Train smart – lift weights. It tells your body to build muscle, not just store fat.
Final Word
Gaining weight takes effort, just like losing it does. It’s not about stuffing your face or chasing cheat meals. It’s about giving your body more of what it needs — protein to build, carbs to fuel, fats to support.
If you’re doing all this and still not seeing results, talk to someone who can help — a dietitian, a coach, someone who understands nutrition. Everyone’s body works differently, and sometimes you need a second pair of eyes on your approach.
Just remember: consistency wins. You won’t gain healthy weight overnight, but if you eat right and train smart, you will get there.