1) Whole Milk
You can drink a big glass of whole milk on its own or use it in smoothies, a bowl of cereals, beverages like tea and coffee, etc.
2) Rice
One of the easiest ways to incorporate rice into your regular diet is by including it in your main course and teaming it with high protein-based curry and vegetables as a side dish.
3) Potatoes
Potatoes are starchy root vegetables that are consumed widely in many parts of the world. They are calorie-dense and a good source of carbohydrates, fiber, vitamins, and minerals. Potatoes are also rich in potassium, which is important for maintaining a healthy blood pressure level.
Potatoes can be included in your diet in a number of ways. You can enjoy them boiled, baked, roasted, or mashed. Potatoes can also be used in gravies, side dishes, and snack items.
4) Whole Eggs
You can enjoy eggs in various ways, such as boiled, scrambled, as an omelet or in curries.
5) Nuts and Nut Butters
You can snack on a handful of nuts or add nut butters to smoothies and shakes, oatmeal, crackers, or sandwiches and increase their calorific value.
6) Whole Grain Bread
Whole grain bread is a nutritious and delicious option for healthy weight gain. It is made from whole grains like wheat, oats, barley, rye or a combination of these grains. Unlike refined white bread, whole grain bread retains the nutrient-rich bran and germ of the grain, which offers enough energy and promotes digestive health. They also provide essential nutrients like fiber, vitamins, and minerals. Additionally, the complex carbohydrates in whole grain bread provide a steady source of energy, which is ideal for supporting an active lifestyle and adding muscle.
7) Avocado
You can enjoy avocado on whole grain bread, toasts, salads, or as a topping for your favorite dishes. Soft avocadoes can also be used to make guacamole.
8) Fatty Fish
Fatty fish, such as salmon, mackerel, trout, and sardines, are excellent choices for healthy weight gain plan. They are rich in omega-3 fatty acids, which not only support heart health but also have anti-inflammatory properties beneficial for overall well-being. Moreover, fatty fish also provide protein and essential nutrients like vitamin D and B. Incorporating fatty fish into your diet can help you add lean muscle mass while promoting a healthy metabolism and supporting your weight gain journey.
You can steam or fry the above fish. You can also make fish curry and relish it with rice.
9) Cheese
Cheese is quite nutritious and tasty. You can add them to sandwiches, pasta, parathas, omelets, salads, or toppings for snacks. However, it is advisable to eat cheese in moderation, as it is high in saturated fats and calories.
10) Beans and Legumes
Beans and legumes are nutritional powerhouses that are ideal for healthy weight gain. Packed with protein, fiber and complex carbohydrates, they provide adequate energy and promote muscle growth. Additionally, their high fiber content aids in digestion and helps regulate appetite, making it easier to consume more calories. Including beans and legumes in your diet not only supports weight gain but also contributes to overall health.
Options like black beans, chickpeas and lentils offers versatility in meals, whether in soups, salads, curries or main dishes.
In conclusion, remember to incorporate these foods into your diet and combine it with regular exercise to promote healthy weight gain. Additionally, you can also consult with a healthcare professional or dietician to get personalized recommendations based on your individual needs and health goals.