TOP 18 most high-calorie foods: dishes for quick weight gain (mass)

A diet for weight gain may seem like some kind of paradox, because most people only think about how not to gain extra pounds. But there are people who suffer precisely from lack of weight. And these are not only those who have become victims of anorexia. It happens that rapid weight loss is caused by a systemic disease. In this case, you need to see a doctor and undergo an examination. If there are no serious reasons for concern, diet will help cope with the consequences of exhaustion.

Basic principles of nutrition

In order to gain weight and build muscle mass, you need to eat right. Sweets and fast food, of course, would help you gain weight, but they do not bring any benefit. In this case, body weight will increase due to an increase in fat deposits. These products also contain substances that are harmful to the digestive system.

Therefore, those who want to gain weight wisely need to count the calories in their diet and include healthy foods in it in the same way as those who plan to lose weight. To begin with, the energy value of the diet should increase by 200-300 kcal per day. Besides:

• The nutritional value of the diet should be 4 g of carbohydrates, 2-3 g of protein and 1 g of fat per kilogram of body weight per day.
• Proper nutrition should be fractional, that is, designed for 4-5 meals a day. It is best to organize 3 main meals and 2 snacks, since the human body can absorb no more than 40 g of protein at a time.
• Portions should be small, but high in calories.
• 30 minutes before a meal, you should drink a glass of freshly squeezed fruit or vegetable juice: this will improve the process of absorption of nutrients.

In total, you need to drink at least 2 liters of water per day, but in between meals. You should not drink water directly after lunch or dinner. In the same way, you can’t exercise immediately after eating; you need to wait at least 2 hours.

List of the best foods to help you gain weight quickly

The following are the most high-calorie foods for weight gain, which will help you simply gain weight or gain muscle mass, depending on the chosen diet.

Homemade protein shakes

Homemade protein smoothies are very nutritious. This is one of the best ways to gain weight quickly.

It's best to make your own smoothies, since store-bought versions often contain a lot of sugar but not enough nutritional elements. In addition, home cooking will allow you to vary the shades of taste and aroma, as well as diversify the set of different macro and micro elements.

Here are some delicious recipes. You can add two cups (470 ml) of milk or choose another alternative such as almond milk.

• Nutty Chocolate Banana Shake: Take 1 banana, 1 chocolate-flavored protein whey, and 1 teaspoon (15 ml) peanut butter or other nut butter.
• Vanilla Berry Shake: Combine 1 cup (237 ml) fresh or frozen berries, ice, 1 cup (237 ml) high protein natural yogurt and 1 serving vanilla flavored whey protein.
• Chocolate Peanut Shake: Take 15 oz (444 ml) chocolate milk, 1 scoop chocolate-flavored protein whey, 1 teaspoon (15 ml) hazelnut butter and 1 avocado.
• Caramel Apple Shake: Combine 1 sliced ​​apple, 1 cup (237 ml) plain yogurt, 1 serving caramel or vanilla protein whey, and 1 teaspoon (15 ml) caramel sauce or sugar-free flavoring.
• Vanilla-blueberry shake: The next cocktail is prepared under similar conditions. Combine 1 cup (237 ml) fresh or frozen blueberries, 1 serving vanilla flavored whey protein, 1 cup (237 ml) vanilla yogurt. Add sweetener if desired.
• Super Green Shake: Combine 1 cup (237 ml) spinach, 1 avocado, 1 banana, 1 cup (237 ml) crushed pineapple and 1 serving vanilla-flavored or unflavored whey protein.

All of these shakes contain 400-600 calories, as well as plenty of protein and other vitamins and minerals.

There are many recipes for making delicious aromatic cocktails. Try to avoid commercial versions, which are high in sugar and low in nutrients.

Milk

Be sure to drink milk. It will help you recover faster and supply the body with calcium.

Milk provides the right balance of proteins, carbohydrates and fats. In addition, it is a good source of vitamins, calcium and other minerals.

For those looking to build muscle, milk is an excellent protein resource, providing casein and whey protein. Research shows that when combined with the right exercise and training program, milk helps you gain weight.

In addition, experiments have shown that milk or a combination of casein with whey protein can increase weight more effectively than many other protein sources.

Try drinking one or two glasses throughout the day, with meals, and before or after exercise if you exercise.

Milk is a good source of proteins. It contains casein and whey protein.

Rice

Rice is a good source of nutrients that is low in carbohydrates. It is great for helping you gain weight. Just 1 cup (165 grams) of cooked rice contains 190 calories, 43 grams of carbohydrates and very little fat.

In addition, this is a very high-calorie product that is perfect for gaining weight. That is, you can get a large amount of carbohydrates and calories in one serving. This helps you eat more food, especially if you have a poor appetite or get full quickly.

If you're on the go or in a hurry, microwaved rice can be added to other sources of protein.

Another good way is to cook a large container of rice for the week and combine this dish with other healthy foods containing proteins and fats.

However, eating extremely large amounts of rice is not a wise decision due to the potential arsenic and phytic acid content. Arsenic acid can cause the deposition of heavy metals in the body, and phytic acid reduces the quality of absorption of zinc and iron.

Rice is an excellent source of carbohydrates that is easy to eat and digest. However, some types of rice contain a lot of arsenic acid.

Nuts and nut butter

Nuts and nut butters are an excellent choice if you are trying to gain weight.

Just a small handful of almonds contains more than seven grams of protein and 18 grams of healthy fats.

Since this product is very high in calories, it is enough to eat only two handfuls per day. This will allow you to get a lot of calories.

You can also diversify your diet with nut butter by adding it to smoothies, yogurts and all kinds of dishes.

But make sure to choose a 100% nut butter that contains two or three ingredients, no sugar or extra oil.

Nuts and nut butters are very tasty and high in calories. They are a great addition to any menu.

Red meat

Red meat is probably one of the best muscle-building foods available.

For example, steak contains about 3 grams of leucine per 6 ounces (170 g). Leucine is a key amino acid that the body needs to stimulate protein synthesis and muscle gain.

In addition, red meat is one of the best sources of dietary creatine, which can rightfully be called the world's best dietary supplement for muscle building.

This product is also much higher in calories and contains more fat than lean meat. This helps you consume extra calories and gain weight.

One study was conducted in which 100 women took part. They supplemented their diet with 6 ounces (170 g) of red meat and performed strength training 6 days a week for 6 weeks.

As a result, they were able to gain weight, increase strength by 18%, and increase the level of the hormone IGF-1, which is involved in building muscles.

Both lean and fatty meats are an excellent source of protein. However, fatty meat provides more calories, which helps you gain weight.

Red meat is an excellent source of protein, which helps you gain muscle mass. It contains leucine, an amino acid that stimulates protein synthesis in muscles. This meat is fattier and higher in calories.

Potatoes and starch

Potatoes and other starchy foods are another good source of calories.

Try supplementing your diet with these healthy sources of carbohydrates:

• Quinoya;
• Cereals;
• Corn;
• Buckwheat grain;
• Potatoes and sweet potatoes (bagat);
• Pumpkin;
• Winter root vegetables;
• Beans and green peas.

Moreover, this will not only help you diversify your diet for weight gain, but also increase your glycogen reserves.

Glycogen is the predominant fuel resource for many sports activities.

Many of these carbohydrate sources also contain nutrients and fiber, as well as resistant starch, which provides nutrition for beneficial gut bacteria.

Healthy, starchy foods are a great way to get calories and fiber, increase your calorie intake, and increase your glycogen stores.

Salmon and oily fish

Like red meat, salmon and fatty fish are considered excellent sources of protein and fat.

Of all the nutrients these foods contain, omega-3 fatty acids are among the most important and well-known.

Polyunsaturated fatty acids are very beneficial for the heart and cardiac system, brain and improve metabolism, allowing you to maintain health and fight various diseases.

Just 6 ounces of salmon fillet provides about 350 calories and 4 grams of omega-3s, as well as 34 grams of quality protein to help you gain muscle quickly.

Salmon and other fatty fish are excellent sources of healthy omega-3 acids. In addition, these products contain a lot of protein, which is the main building block for muscles.

Protein food supplements

Protein supplementation is a common strategy used by athletes and bodybuilders who are looking to increase muscle mass.

Special serums containing proteins help you gain weight easily and effectively, especially when combined with strength training.

Some people believe that this kind of protein is unhealthy and unnatural, but this is not true. Whey is made from dairy products. In addition, it helps reduce the risk of many diseases and improve health.

Whey protein is an extremely important product, especially if you exercise, as your daily protein requirement increases. Just like meat or other animal products, the protein supplement contains all the essential amino acids to help stimulate muscle growth.

You can consume protein before or after exercise, or at any other time during the day.

Protein supplements are a simple and affordable way to increase your protein intake.

Dried fruits

Dried fruits are a high-calorie product that also contains antioxidants and microelements.

There are many varieties of dry fruits.

Since they contain a lot of sugar, they are not suitable for those people who want to get rid of extra pounds.

However, this is an excellent snack for those who want to gain weight. Dry fruits have excellent taste and are easily digestible.

Many people believe that fruits lose their beneficial elements after drying, however, this is not the case. They contain a lot of fiber, vitamins and minerals.

Try combining dried fruits with protein sources such as meat or whey. Plus, they pair perfectly with nuts and natural yogurt, providing healthy fats, proteins and other important vitamins and minerals.

Dried fruits are high in calories, fiber and antioxidants. This is a great way to get additional microelements.

Bran bread

Bran bread is another good source of carbohydrates to help you gain extra pounds.

Try combining bread with protein sources such as eggs, meat and cheese. This means eating a balanced diet, providing the body with all the necessary nutrients.

When buying bread, give preference to natural bread with grains. One of the best is Ezekiel bread, which is available in many stores.

Bran bread is very effective for weight gain, especially when combined with good sources of protein.

Avocado

Avocados contain a lot of fat.

Unlike many fruits, avocados are very high in calories. This is an excellent fruit that allows you to quickly establish a high-calorie diet for weight gain due to the large amount of healthy fats it contains.

One large fruit (200 g) provides 322 calories, 29 g fat and 17 g fiber.

In addition, they are very rich in vitamins, minerals and various nutritional compounds.

Try adding avocados to different dishes, such as omelettes or sandwiches.

Avocados contain many healthy fats. These fruits go well with various dishes or are eaten separately.

Healthy grains

Healthy grains are considered an excellent source of carbohydrates, calories and all kinds of nutrients.

However, try to give preference to healthy types, such as oatmeal. Eliminate processed grains that contain a lot of sugar from your diet.

When shopping for grains, focus on healthy options:

• Oatmeal;
• Granola;
• Multigrains;
• Bran;
• Ezekiel (bread).

Be sure to check the label and try to avoid refined grains with added sugar.

Eating grains can increase body weight. In addition, they contain fiber. Try to choose healthy grains, such as oatmeal.

Cereal tiles

Some healthy cereal bars make excellent snacks when you're on the go.

They are also an excellent choice if you need a pre- or post-workout snack, as they contain a variety of carbohydrates.

As with cereals, try to choose healthy products with whole grains. Plus, you can find bars that contain other healthy ingredients, such as dried fruits, nuts or seeds.

If you are using these bars as a snack, try combining them with other protein sources such as yogurt, boiled eggs, sliced ​​meat or a protein shake.

Opt for healthy cereal bars made from whole grains and other healthy ingredients such as dried fruits and nuts.

Black chocolate

Quality dark chocolate provides many antioxidants and other beneficial elements.

Many people recommend choosing chocolate that contains 70% cocoa.

Like other foods with a high concentration of fat, chocolate is very high in calories. This means that even a small amount provides a lot of calories.

A 100g (3.5oz) chocolate bar provides about 600 calories. In addition, it contains many beneficial microelements and other substances, such as fiber, magnesium and antioxidants.

Dark chocolate contains antioxidants and is also very high in calories and delicious.

Cheese

Cheese has been a staple for centuries.

Like dark chocolate, it is high in calories and fat. If you consume it in large quantities, it is also a good source of protein.

Since cheese has excellent taste, you can add it when preparing various dishes or eat it separately.

Cheese is an excellent source of protein and fat. Add it to various dishes to improve taste and get more calories.

Eggs

Eggs are one of the healthiest foods for building muscle mass. They provide an excellent combination of various vitamins, minerals, proteins and fats.

In addition, it is important to eat a whole egg, discarding all prejudices inspired by old myths and the likelihood of problems with the cardiovascular system.

In fact, almost all the nutritional elements are contained in the yolk.

If you do not have an individual intolerance to this product, there is no need to eliminate it from your diet. You can easily eat three eggs a day.

In fact, many athletes and bodybuilders eat 6 eggs a day.

Eggs are one of the best foods that provide the necessary nutrients for gaining muscle mass. There is no need to limit them.

Full fat yogurt

Full-fat yogurt is another great source of micro and macro elements. It provides a balanced combination of proteins, fats and carbohydrates.

There are numerous recipes for preparing delicious dishes, one of the main ingredients of which is yogurt. Here are just a few of them:

• Yogurt with Fruit: Mix two cups of yogurt with fresh or dried fruit. You can also add nuts, seeds, honey, granola or coconut.
• Chocolate Peanut Pudding: Take two cups of yogurt, cocoa powder, nut or peanut butter and sweetener. You can also add a serving of protein whey.
• Yogurt dessert: Two cups of yogurt, granola and berries. This is a great nutritious breakfast or light snack.
• Cocktails: Yogurt is also a great addition to any cocktail. This will increase the protein level and make the shake more creamy.

Full-fat yogurt is an excellent ingredient that will enrich the flavor palette and add extra calories and protein. It tastes great on its own. But it also goes well with various ingredients, which allows you to prepare new delicious dishes.

Healthy fats and oils

Healthy fats and oils are the most calorie-dense foods on the planet.

Simply adding a teaspoon (15 ml) of oil to sauces, salads or when cooking various dishes will provide 135 additional calories. In addition, thanks to these oils, any food acquires a wonderful flavor.

Try to avoid processed butter. Opt for products such as olive oil, avocado oil or coconut oil.

It is important to include healthy fats and oils in your diet. Especially for those who are trying to gain weight. Eliminate refined oils. Choose olive, coconut or avocado oil.

High-calorie foods

In order to gain weight, you need to eat high-calorie foods. But this does not mean that you can eat everything.

A balanced diet should include:

• Dairy products with medium and high fat content, that is, from 3.2%. Not all people tolerate whole milk well, but cottage cheese, yogurt, and kefir must be present in the diet. You can eat mild cheeses, including soft ones with a higher fat content.
• Complex carbohydrates - whole grain porridge cooked in milk; Buckwheat, rice, semolina, etc. are suitable. This also includes muesli, including those containing nuts and raisins.
• Fatty meats: pork, beef, if there are no contraindications to their consumption.
• Durum wheat pasta.
• Starchy vegetables, primarily potatoes.
• High-calorie fruits: grapes, bananas, melons, peaches.
• Honey, preserves and jams, fruit jellies and mousses. You can also eat chocolate, but in reasonable quantities.

A protein-carbohydrate bar is suitable as a dessert - such sweets are sold in sports nutrition stores.

Universal diet for weight gain

There are nutrition programs that are recommended for both men and women. Main indications for this diet:

• genetic tendency to extreme thinness;
• exposure to frequent stress;
• recent severe infectious disease or surgery;
• pathologies of the gastrointestinal tract.

Before following a diet that will help you gain weight, you should consult your doctor. After all, there may be contraindications for any nutrition program. These include a predisposition to diabetes, endocrine diseases, inflammation of the pancreas, etc.

Calories

Every day you need to count calories. It is their quantity that ultimately determines body weight. But if a person plays sports, then they are spent during training, which must be taken into account when calculating.

The main source of calories is fat. Although proteins and carbohydrates also provide them. 1 g of fat provides 9 kcal, while carbohydrates or proteins provide 4 kcal. To meet your daily requirement, gain weight, and at the same time not harm your health, you need to eat twice as much protein and carbohydrates as fat.

If you break this rule, you can gain weight, but this will negatively affect the blood vessels. From an aesthetic point of view, this is not the result that is needed.

It is necessary to obtain the physiological norm of proteins, since it is from them that muscle cells are made, they are the building material for hair, skin and nerve fibers. Proteins can be of plant or animal origin.

To increase body weight, you need at least 50% animal proteins in your diet.

When it comes to fats, things are not so simple. Omega-3 fatty acids are needed for proper nutrition. They help build muscle mass, improve cognitive abilities, and strengthen the walls of blood vessels. They must be included in the diet - they are found in walnuts. For the same reason, it is recommended to season salads with flaxseed oil. Not all people like it, so you can replace it with sunflower or olive. They contain equally beneficial omega-6 fatty acids.

In order to calculate the energy and nutritional value of products, the following table is useful:

Thus, considering the list of oils, it can be noted that butter is significantly lower in calories compared to vegetable oils. It contains less beneficial fatty acids, but it is still recommended for use in cooking.

If a person wants to gain weight and his standard daily intake of energy from food is 2400-2500 kcal, then he first needs to increase it to 2700-2900 kcal.

Menu

The menu for every day can be varied:

An hour and a half before going to bed, you can drink a smoothie based on fruits, cottage cheese and honey. For breakfast you can eat an omelette with vegetables and toast or a cottage cheese soufflé.

The highest calorie foods for weight gain

Not everyone can consume high-calorie foods separately from each other. But you can cook amazing dishes from them that will be tasty and healthy in equal measure.

• Millet porridge with honey
• Lamb or pork shashlik with vegetables (no more than once a month)
• Mashed potatoes
• Spaghetti with minced pork and parmesan cheese
• Mango and banana puree with milk ice cream
• Cream of salmon soup
• White bread toast with avocado or butter
• Bulgur with meat sauce
• Full-fat yogurt filled with nuts and fruits
• Chicken noodles with bread
• Dried fruits: bananas, prunes, dried apricots, pineapple
• Lamb or pork stew
• Milkshake
• Sandwiches with cheese and butter
• Sweet tea or compote

Gaining weight is easier than it seems. The main thing is to stop in time. After all, the body willingly stores nutrients in the form of fat, but is extremely reluctant to get rid of them later.

Diet for weight gain for women

Many women believe that they can gain weight in less than a month solely by eating desserts and fruits. This is the wrong approach, because all of these are foods that increase blood glucose levels. If you stick to such a diet, sooner or later it will lead to diabetes.

Many specialists recommend a protein diet. It involves increasing daily energy value by only 300-500 kcal. It includes the following products that promote weight gain:

• kefir;
• yogurt;
• cheese and cottage cheese of medium and high fat content;
• some types of fish (tuna, trout, cod);
• meat;
• bird.

A woman who wants to gain weight on this diet can offer the following menu:

To get the required portion of vitamins, you can add some berries to cottage cheese or kefir. Lemon during the cooking process, fresh herbs, etc. go well with seafood. If it is difficult for a girl to follow such a diet or it causes disturbances in the digestive processes, you should urgently consult a doctor.

What to cook for lunch - 300 calories

Typically, a tasty and satisfying lunch requires 400-450 calories, even for petite ladies who are losing weight and staying in shape. But if for some reason (you’ve had too much in the morning or you’re planning a party with friends in the evening...) you need to fit in exactly 300 calories, see our meal options.

Buckwheat porridge with tilapia

Boil buckwheat in water. Add salt to taste. In a frying pan or in a slow cooker, simmer the tilapia fish fillet with carrots, onions and tomatoes.

Mix the porridge with fish dressing.

Ingredients and KBJ:

Chicken with vegetables + slice

A very tasty, protein-rich dish.

Cut the chicken fillet into pieces. Chop all the vegetables. Place the chicken and vegetables in a slow cooker or frying pan. Add all the spices and herbs. Put it out. 5 minutes before cooking, add canned beans to the dish. Add a slice to the finished dish.

Ingredients and KBJ:

Chicken thighs with potatoes

A very simple and quick dish. Stew chicken thighs with tomato and onion. Boil the potatoes.

Ingredients and KBJ:

Chicken liver with brown rice

Boil the chicken liver: place it in boiling water for 5 minutes. Measure out 30 g of brown rice and boil. Complete the dish with fresh cucumber

Ingredients and KBJ:

Trout with pasta

Boil or steam the fish - trout. Boil the pasta separately. Sauté onions, carrots and tomatoes in a frying pan. Mix the steamed vegetables with the pasta.

Ingredients and KBJ:

Stewed chicken hearts with vegetables

Stew chicken hearts with onion and tomato. 5 minutes before cooking, add green beans. Slice fresh cucumber for the finished hearts.

Ingredients and KBJ:

Stew with chicken meatballs

For meatballs, mix: minced chicken breast with onion and turmeric. Salt and pepper to taste. Form into meatballs.

Chop vegetables: tomato, carrots, bell pepper.

Place the meatballs in a frying pan (or in a slow cooker). Add chopped vegetables. Simmer covered for 25 minutes. 5 minutes before readiness, add green beans and finely chopped garlic.

Ingredients and KBJ:

Diet for weight gain for men

Men, unlike women, are less likely to gain weight due to a number of physiological characteristics. Carbohydrate nutrition programs are not suitable for them. In addition, most gentlemen want to increase muscle mass, and not just gain weight.

Based on this, a three-day diet for men is formed:

After the cycle is completed, it repeats again.

Some nutritionists advise drinking fresh milk rather than kefir or smoothies, but not everyone tolerates it well. Whole milk causes constipation in men more often than in women. So smoothies and protein shakes will be a great alternative.

Is it possible to lose weight by eating right?

Losing weight with proper nutrition is truly possible. This is explained by:

1. The volume of the stomach decreases, as a result of which you will begin to eat less food.
2. By following the daily norm of KBZHU, you avoid consuming extra calories, which are often the cause of excess weight.
3. PP implies the exclusion from the diet of all junk food that harms the figure.
4. The menu is made up of low-calorie foods that are easily digested and do not accumulate on the waist.
5. Regular maintenance of water balance allows you to “deceive” the body. The stomach is filled with liquid, due to which the feeling of hunger is temporarily dulled.
6. A healthy diet includes 2-3 snacks. This allows you to always feel full, which eliminates the possibility of food breakdowns.

The main advantage of proper nutrition is that, unlike diets, the lost pounds will not return. PP also eliminates hunger strikes, making this diet considered safe for health.

For a child

Children who are overly active may experience problems associated with being underweight. This interferes with their proper physical development. A diet for a child aimed at gaining weight necessarily involves daily consumption of dairy products, meat or fish.

Approximate daily diet at home:

Fruits and vegetables need to be in season to reduce the risk of developing allergies. It is better to choose kefir and yogurt that are enriched with additional vitamins and do not contain preservatives.

Cocktails

You can make protein shakes. This is a suitable option for those who are actively involved in sports. They even add protein powder to the drinks, which is sold in sports nutrition stores.

Berry protein shake

Required components:

• fresh or frozen blueberries - 500 ml;
• yogurt - 100 ml;
• water - 125 ml;
• protein powder - 1 tsp. ;
• walnuts - 1 tbsp. l.;
• flaxseed - 1 tbsp. l.

Preparation:

1. Pour into blender.
2. Mix.