There are foods to gain weight that should be part of the daily routine of those who aim to gain weight. And no, they are not processed foods loaded with fats and sugars, on the contrary! These are well-known foods such as oats and dried fruit, rich in carbohydrates and fat, respectively.

The most common is to know foods to lose weight, however, there are those who look for the opposite: foods to gain weight.

If some people have difficulty losing weight , others have difficulty gaining weight, whether for health reasons or not.

Gaining weight is not synonymous with eating high-calorie and uninteresting foods from a nutritional point of view. It is perfectly possible to have a diet with the aim of gaining weight, but in a healthy way and focusing on nutritious foods that provide energy and help the body to function properly.

In this article, we are going to list some foods that can be included in a healthy lifestyle where the goal is to have a few extra pounds.


1. Oatmeal

With an enviable nutritional profile, oats are an excellent source of energy, complex carbohydrates , protein and fiber . Its benefits are mainly related to the regulation of blood sugar and cholesterol levels .

Despite being a food of choice in weight loss diets, it can also be used in diets for the opposite purpose, mainly in meals such as breakfast and intermediate snacks.

2. Dried/oilseed fruits

Nuts are rich in good fats, such as monounsaturated and polyunsaturated fats, but not only that. By consuming dried fruit, you are providing your body with  antioxidants , vitamins, minerals and proteins.

For all their qualities and nutritional benefits, dried fruits can and should be included in snacks for those looking to gain weight by eating the right foods.

As an alternative to the nuts themselves, there are pastes/butters ( peanut butter, almond butter, etc.) Can be used on bread or toast.

3. Seeds

Seeds are increasingly present in food and their consumption really brings health benefits, particularly at the gastrointestinal level.

They are rich in proteins, antioxidants, fibers and are very energetic, making them a good option to integrate into a balanced daily diet.

The seeds can be added to smoothies, yoghurts, fruit, salads, cereals and also soups. Up to two tablespoons a day should be ingested to enjoy all its benefits in weight gain.

4. Legumes

Legumes are foods that easily fall into the categories of weight loss and weight gain.

From a nutritional point of view, they are rich in protein, low-glycemic index carbohydrates and fiber, which combined helps to provide some extra calories to meals.

This type of food can be consumed in soups, stews, salads or even purees. They can also be used in more elaborate dishes, such as feijoada , ranch or lentil stew.

5. Some fruits

Avocado , mango, banana , açaí , fig and grapes are some examples of fruits that are part of the list of foods to gain weight. The reason relates to the fact that they are composed of a higher content of carbohydrates that make them more energetic from a nutritional point of view.

Some of them have fat, which also raises your energy level, but in a healthier way.

6. Dark chocolate

Dark chocolate has large amounts of antioxidants and has numerous health benefits when it has a cocoa content above 70%.

Like other high-fat foods, dark chocolate has a very high caloric density, which means it’s easy to get calories from it.

7. Smoothies and shakes

These drinks are known to be healthy as they are made from fruits. But it’s the extras that are added that can really turn a simple smoothie or shake into a source of calories and good nutrients.

Ideally, prepare your own shakes at home and avoid buying them ready-made, as commercial versions are often full of sugar and lacking in nutrients.

A good shake can have many of the ingredients mentioned above, milk , oats, fruit, seeds and even dried fruit or its paste version.


Follow these rules carefully and you will see that you will gain weight in a healthy way.

  1. Forget processed foods, usually high in fat, salt and sugar.
  2. Do not skip meals or go too long without eating.
  3. Eat in a balanced way in the main meals, favoring foods rich in nutrients.
  4. Hydration is equally important on a weight gain diet, so you should drink 1.5 liters of water a day.