It may surprise some people to know that gaining weight can be as difficult for some people as losing weight is for others. Some might oversimplify this issue by telling people to simply “eat more” to gain weight. It’s not that simple, especially if they’re trying to do it in a healthy way.
This is where high-calorie foods come in. And we are not talking about greasy junk foods, but healthy nutrient-rich ones that have the calories you need to pack on the pounds without compromising your overall health. These kinds of foods can help athletes and fitness enthusiasts as well as people with busy schedules who are trying to remain energized through a hectic day.
In this article, we will explore the benefits of whole foods that are high in nutritious calories, not the empty ones you will find in processed junk foods. We’ll be providing you with a comprehensive guide to high-calorie foods for weight gain so you can make informed decisions and get the best out of your meals.
Why You Should Consume High-Calorie Foods
High-calorie foods are your greatest ally when it comes to putting on weight. When it’s time to pack on the pounds, you need to consume more calories than your body burns. Calorie-rich foods help you do that without you having to eat massive portions of food.
It’s important to keep in mind that weight gain isn’t about adding to the number on your scale by consuming empty calories. You want to build muscle, get stronger, and enhance your overall health while you do it.
- Build Muscle: If you’re hitting the gym, calories are necessary for muscle repair and growth.
- Energy: Carbohydrate-rich foods packed with calories fuel your activity, giving you the energy you need throughout the day.
- Recovery: If you’ve been ill or suffered from a condition that causes weight loss, high-calorie foods will give you the strength and energy you need.
- Growth: High-calorie foods are essential in periods of growth. They’re essential for children, teenagers, or pregnant women.
20 Nutritious and Delicious High-Calorie Foods to Help You Bulk Up
Grains
Whole grains like oats, brown rice, and quinoa are rich in calories, but they also have complex carbohydrates and fiber to give you energy and support your gut health. Oatmeal fans can add honey along with nuts and seeds for additional calories, not to mention taste.
Dry Fruit
They may be small, but dry fruits like dates and raisins pack a big punch of calories. If you’re looking for high-calorie foods to keep you going through the day, these are a healthy compact snack that will do the job.
Avocados
Avocados are a bulker's dream. They’re creamy, delicious, and loaded with healthy fats to keep you full longer and energized through the day. Smash and smear them on toast, make guacamole, or even blend them into a smoothie. Each avocado packs around 250 calories.
Nut Butter
Nuts and natural nut butter are high-calorie foods packed with proteins and healthy fats. A tablespoon of peanut butter gives you about 100 calories.
Oils
Natural and healthy oils like olive oil or coconut oil are another way to add some healthy calories to your food. You can also add a light drizzle to salads and veggies to add flavor and calories.
Protein-Rich Products
Lean meats, chicken, fish, and eggs are great sources of calories. They can be paired with veggies and healthy carbs for a well-balanced meal.
Dairy Products
Milk, cheese, yogurt, and cream are all nutritious high-calorie foods. A dollop of yogurt or some cheese can do wonders for your bulking goals.
Potatoes
Potatoes are packed with complex carbohydrates to keep you energetic and satisfied. Mashed potatoes with butter are a delicious way to boost your calorie intake.
Ice Cream
For the occasional treat, ice cream is a good way to get in some calories and satisfy your sweet tooth. Add nuts to your ice cream for some extra nutrition.
Bread
Whole-grain loaves of bread or sourdough are rich in carbs and excellent for adding some calories to your daily intake.
Plant-Based Proteins
Plant-based options like tofu and tempeh are great for vegetarians and vegans who are looking to boost their calorie intake. They make great stir-fries and curries.
Legumes
Beans, lentils, and chickpeas are packed with protein, carbs, fiber, and of course, calories! Use them to make a rich curry or a hearty soup.
Dark Chocolate
Quality dark chocolate with more than 70% cocoa is a calorie-rich snack that’s also full of antioxidants and magnesium.
High-Calorie Fruits
Bananas, mangoes, and plums are full of natural sugars and calories. Make a delicious fruit salad for a delicious dessert that gives you energy and essential nutrients.
High-Calorie Vegetables
Starchy vegetables like corn and peas are rich in minerals, nutrients, and calories to help you gain weight.
Pasta
Your favorite spaghetti or penne is your best friend if you’re trying to gain some weight. They’re rich in carbs and calories and can be very nutritious, especially when paired with a healthy sauce.
Red Meat
Meats like lamb and pork have calories that help weight gain and protein for muscle growth. These are best consumed in moderation as they can build cholesterol when eaten in excess.
Protein Shakes
Home-made protein shakes can be a highly customizable option if you’re trying to gain weight and build muscle.
Milk
Milk has an excellent nutritional profile and helps with weight gain. It’s also packed with calcium which supports bone health.
Seeds
Seeds like chia, sunflower, and flax are calorie-dense and rich in omega-3 acids. Sprinkle them on salads for a nutritious crunch.
Conclusion
When you do it right, consuming high-calorie foods can nourish and replenish your body. They’re essential for healthy weight gain. Add these foods to your intake for a balanced high-calorie diet that doesn’t compromise on flavor!
