When you want to gain weight, you should do so in a healthy way. Loading up on empty-calorie weight-gain foods, for example, may help you gain fat but does not promote healthy eating habits. Furthermore, focusing on quantity over quality may deplete you of important nutrients.
Stick to menu items that are high in good-for-you mono- and polyunsaturated fats, satisfying complex carbs, and protein. Focus on nutrient-dense, high-calorie snacks that will replenish your body.
High-Calorie Snacks
If you are unsure whether gaining weight is the best option for your health, consult a healthcare expert for further information. Here are some of our favorite high-calorie snacks for smarter weight gain.
High-Calorie Snacks
Nuts such as almonds, walnuts and seeds like flaxseeds and sunflower and flaxseeds
See butters and Nut, such as peanut, almond, cashew, and sunflower butter
Nutrient-dense proteins such as beef, beans, tofu, or hard-boiled eggs.
Plant fats, such as avocados and olives
Full-fat dairy products include whole milk, full-fat yogurt, and cheese.
Carbohydrates include whole wheat bread, brown rice, whole wheat pasta, quinoa, and oats.
Avocado Toast
It is trendy for a reason! Avocado’s creamy creaminess contrasts perfectly with crispy, crunchy whole wheat toast. Mash half an avocado and spread it between two slices of toasted whole wheat bread. Sprinkle with salt & pepper. You’ll consume approximately 300 calories and plenty of heart-healthy monounsaturated fats.
Full-fat yogurt with fresh strawberries and honey.
Full-fat Greek yogurt contains slightly more calories than ordinary yogurts, so if you want to consume extra calories, choose Greek. Greek yogurt and a cup of whole milk contains around 238 calories2, whereas one cup of whole milk normal yogurt contains 149 calories.
To make a sweet afternoon snack or healthy dessert, mix a half-cup of fresh strawberries, blueberries, blackberries or raspberries, into a 6-ounce container of whole-milk Greek yogurt. Sprinkle with honey to sweeten the bargain. You can also use chopped nuts for healthy fat, vitamin E, and magnesium.
We tasted, tested, and reviewed the top Greek yogurts. If you’re seeking for a great yogurt, consider which options are ideal for you.
3 Ingredient Protein Balls
If you like chewy granola bars (which are a terrific nutritional snack), you’ll enjoy protein balls. With just three ingredients, these protein balls include protein, fat, and carbohydrates. Not only that, but they’re easy to make!
In a food processor, combine 3 tablespoons honey, old-fashion 1 1/2 cup oats and 2/3 cup creamy peanut butter. Form into balls and you’re ready for a nutritious, high-calorie snack. These bits store nicely, so make extras to keep in the freezer.
Pita nachos
Not all nachos are made equal, when it comes to health, but a Mediterranean-style version can be beneficial. Start with whole wheat pita chips, then top with hummus, diced tomatoes, cucumber, red onions, and crumbled feta cheese. It’s a unique take on a classic that you might even serve as a party snack.
DIY Trail Mix
Is there any easier snack than trail mix? Combining your favorite nuts, dried fruits, seeds, and even chocolate is as simple as placing them in a bowl and stirring. (You don’t have to be trekking to enjoy this snack to keep you going.)
For more calories, add banana chips, chocolate candies, and macadamia nuts, all of which are heavy in fat. For easy portability, portion trail mix into zip-top baggies.
Blueberry Tofu Smoothie.
We understand it—”smoothie” and “tofu” don’t appear to go together. The advantage of using silken tofu in a fruit smoothie is that it blends effortlessly, giving protein, calories, and bulk without drastically altering taste.4
Peanut Butter with Graham Crackers
It may seem simple, but sometimes simplicity is better! Spread two teaspoons of creamy or crunchy peanut butter between two graham crackers for a snack that contains over 300 calories and 19 grams of fat. If you can find (or manufacture) whole wheat graham crackers, that’s even better.
Crunchy Roasted Chickpea Wrap.
Beans and legumes are obvious choices for lunch or dinner, but they can be difficult to incorporate into your daily diet. (After all, you don’t see many bean-based snacks on grocery store shelves.) Crunchy roasted chickpeas are about to change all that!
Drain one can of chickpeas and spread them on a baking pan. Using a generous amount of olive oil and your chosen seasonings, then roast for approximately 20 minutes at 425 degrees Fahrenheit. Wrap the roasted chickpeas on lavash bread and sprinkle with crumbled full-fat feta cheese.
Cheese & Crackers
Even when you’re aiming to gain weight, it’s simple to overeat cheese. A one-ounce portion is roughly the size of a pair of dice!6
Cheeses vary in calorie count, ranging from 80 calories per ounce for feta to 120 calories for higher-fat cheddar. Choose your favorite and spread it on whole grain crackers for a savory anytime snack.
Want to make things a little more interesting? Using a spring of cilantro and a thinly sliced bell peppers between cheese layers and the cracker blanket.
Bagel With Egg Salad
Egg salad can be used as a meal and it also makes an excellent snack for weight gain. Combine two diced hard-boiled eggs with a tablespoon of mayonnaise, salt, pepper, and a pinch of dried dill, if preferred. Make a sandwich with a sliced bagel, then cut it in quarters.
Quinoa Dark Chocolate Bark.
A weight gain diet does not always consist of desserts, but they can be included! Quinoa dark chocolate bark is a healthful delicious treat. In a pot, briefly toast half a cup of uncooked quinoa before melting 8 ounces of dark chocolate. Mix well, then distribute onto a parchment-lined baking sheet. Freeze until solid, then break apart into pieces.
These chocolatey wedges aren’t only delicious; they’re also strong in antioxidants, especially if you use excellent dark chocolate. Additionally, both quinoa and chocolate contain some fiber.
A Final Word From HealthMapp
There are several high-quality meals that make excellent snacks for weight growth. Adding more calories to your diet can provide an excellent opportunity to incorporate additional nutrients. If you’re not sure if you should try to gain weight, consult a healthcare practitioner to decide the best weight for you and your health.