What Foods To Eat To Gain Weight?

Weight gain seems a simple task to accomplish, but in reality, it is as difficult and challenging as weight loss. There are many people who don’t know how to gain weight and what foods to eat to gain weight. You can have right food to increase weight. Yes, food or meal is important when you are willing to gain weight.

Skinny people find it hard, really hard to gain weight no matter how much they eat. They try different tactics and ways to gain weight. The best thing skinny people can do is to consume healthy foods. So, what foods to eat to gain weight?

You have two options, either pick the mass gainer supplements or take enough calories from your food. Not every individual like to have mass gainer or weight gainer supplements to gain weight. Such people can have calories and other essential macronutrients from food. In this article, I am going to highlight a common question asked by skinny people ‘what foods to eat to gain weight’.

Smoothies To Gain Weight

Mega Calorie Smoothie


  • Milk 2 cups
  • Protein 2 scoops
  • Peanut butter 4 tbsp
  • Bananas 2 or ½ avocado
  • Ice cream 1 cup – try to pick the similar flavor to your protein supplement
  • Oats 1/2 cup
  • Olive oil 2 tablespoon


As this recipe includes oats, you need to soak it before blending. Peanut butter and protein powder should be added after a few ingredients so that it won’t stick to the bottom of your blender. This mega calorie smoothie has a whopping 2000 calories.

High Calorie Green Smoothie


  • Dates ½ cup
  • Milk1 cup
  • Protein powder 2 scoops
  • Kale 1 cup
  • Bananas 3
  • Blueberries ½ cup
  • Spinach 1 cup
  • Olive oil 1 tbsp


First, you need to pit the dates before blending. After that, all you need to do is to blend until you get a perfectly smooth texture.

What foods to eat to gain weight Daily?

Following are the foods to increase weight

  • Full-cream milk around 3 to 4 cups or 750 – 1000 ml
  • Cereals and bread should be taken around 8-12 servings or it would be better to say 6 cups of starch in a day
  • Eggs, fish, meat, and other protein foods: 90 to 150 g or 3-5 servings
  • Vegetables and Fruit around 3 to 5 servings
  • Healthy desserts around 1 to 2 servings in a day
  • Oils and fats around 6 tablespoons or 90 g

Sample Plan To Gain Weight

This plan includes food to increase weight. If you want to know what foods to eat to gain weight, then this plan will surely help.


Before Breakfast

  • Take 1 cup of coffee or tea with milk (full-cream). Also, add sugar and take at least 2 biscuits


  • Cereal with sugar and milk (porridge or cereal ½ cup with full-cream milk at least 1/2 and add honey or sugar
  • 1 Fruit (orange) or 1 glass of fruit juice (orange)
  • 1 – 2 slices of whole-wheat toast or roll it with jam, butter, marmalade or honey
  • Sausage, bacon, or boiled egg
  • 1 cup of tea or coffee with sugar and full-cream milk

Morning tea

  • 1 glass of fruit juice with snacks like dried fruit, peanuts, or energy bar
  • Or smoothie containing full-cream milk
  • Or Any milky drink such as cappuccino containing sugar and full-cream milk


  • 1/2 soup
  • Sweet potato or a large potato, pasta, or rice
  • 1 cup of tea or coffee with sugar and full-cream milk
  • Poultry, fish, or meat at least 120 grams
  • Salad or vegetable with mayonnaise dressing or you can pick the dressing of your choice
  • A whole-wheat roll with cheese, butter, or margarine
  • Pudding using 1/2 of fruit with 1/2 cup of custard or 1 ice cream scoop

Afternoon tea

  • 1 cup of tea made with full-cream milk
  • 2 – 3 Biscuits or 1 slice of cake
  • Or whole-wheat bread 2 slices with peanut butter, margarine, or cream cheese topped with either egg mayonnaise or chopped nuts


  • 1 glass fruit juice
  • Salad or vegetable with dressing or add mayonnaise
  • 1/2 cup of tapioca or rice pudding or 2 scoops of ice cream of your choice
  • 1 cup of tea or coffee made with full-cream milk
  • Take starch – pasta, potato, or cooked rice
  • Eggs, cheese, fish, or meat


  • Have a milky drink such as Ovaltine or Milo using full-cream milk
  • 2 – 3 biscuits

Nutrient composition

The above-outlined diet plan contains food to increase weight and will surely provide 3000 to 3500 calorie in a day with 100 to 120 grams of protein. You will also get other essential nutrients your body needs. People, who are asking what foods to eat to gain weight and how to take them, will definitely get a good result. The above-mentioned plan will definitely prove beneficial for all the skinny people who are worried about their weight.

If you follow this diet plan, then you will surely gain 1 – 1.5 kg per week. You can also make your own diet plan similar to this one so that you can easily and quickly gain weight.


The weight gain depends on how much you eat and what you eat. Your choice of foods really matters whether you are willing to gain or lose weight. There are many foods that make you gain weight. So, what foods to eat to gain weight?

In this article, we have discussed some foods that are good if you want to increase weight. Plus, smoothie recipes are also discussed so that you can easily make your own smoothie. You can also follow the diet plan and start gaining weight.

The diet plan contains all the foods that help you gain weight. I hope you successfully achieve your weight goal!

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