Top Foods for Rapid Weight Gain - Bajaj Finserv Health  

Dt. Nishu Saini

Medically reviewed by

Dt. Nishu Saini


5 min read

Key Takeaways

  • Avoid foods with empty calories to gain weight quickly 
  • Eat foods like milk, yogurt, dates and avocados to put on weight healthily 
  • Supplement your diet with strength training to gain weight quicker 

For a lot of people gaining weight is a priority as it affects their appearance. But in a hurry to gain weight, don’t eat just about anything you can lay your hands on. In other words, don’t replace your usual meals with an assortment of chocolates, candy, sodas and cakes. These do pack in the calories, but they have no nutritional value. When you’re on a mission to put on weight, foods rich in added sugar may seem harmless, but they aren’t. They trigger the production of inflammatory proteins that compromise your immune system and make you susceptible to illnesses. So, what should you do instead? Read on to find out.

The Healthy Way to Gain Weight

Follow a healthy diet plan for weight gain. Eat small meals throughout the day, opt for lean proteins, complex carbohydrates and plenty of fresh fruits and vegetables. Replace soda with nutritious beverages and add calories through healthier foods such as eggs and cheese.

Additionally, sleep well, as this is when your body builds muscle, and avoid drinking water before meals as it prevents optimal calorie absorption. Most importantly, exercise right. Avoid cardio exercises as they will burn the calories that you’re working hard to add to your diet. Instead, focus on strength training to develop muscle. Above all, put on weight for all the right reasons.

best foods to gain weight

When Should You Try to Increase Your Weight?

Increase your weight if you are underweight, as a low body weight can result in the following.

  • Malnutrition
  • Anaemia
  • Poor immunity
  • Osteoporosis
  • Fertility issues
  • Fatigue
  • Premature birth (if you are pregnant and underweight)
  • Hair loss
  • Skin conditions
  • Poor dental health

To avoid these problems, assess whether or not you’re underweight by calculating your BMI. If it’s lesser than 18.5, you’re definitely underweight. Remedy this by building a diet that comprises foods to gain weight.

Additional Read: Anemia Symptoms

out the day. Make sure to add peanut butter as an addition to your foods.

By including a spoonful of peanut butter in each meal, which equals an additional 500 calories every day, you can eat it to acquire weight. You can put it on sandwiches, combine it with fruits, veggies, and heated cereals, or eat a teaspoon of it as a snack between meals. This undoubtedly promotes weight gain.


These are a good supply of healthful plant-based protein and carbs, which, in the opinion of a dietician, aid in weight gain.

Legumes, such as beans and peas, are low in calories but high in plant protein. If you are vegetarian, you will particularly benefit from this. Legumes not only aid in lean muscle growth but also in lowering triglycerides and blood pressure. For brunch, eat lentil broth, BengaWhat are the Best foods to gain weight?


Rice is a filling and healthful way to put on weight. It is high in nutrients and carbohydrates, which can aid in weight and muscle growth. It contains a decent quantity of nutritious calories, and the best part is that it keeps you satisfied for an extended period of time. It is a staple meal for millions of Indians and can be found in almost every home.

The carbohydrate source of choice for easy and affordable weight growth is rice. Two hundred four calories, 44 grams of carbohydrates, and barely any fat are found in just 1 cup (158 grams) of boiled white rice.

Additionally, rice has a high-calorie content, making it possible to quickly get a lot of calories and carbs from a single portion. This encourages you to consume more, particularly if you have a weak appetite or rapidly reach fullness.


Bananas are one of the finest foods to gain weight because they are high in nutrients and low in carbs and calories. You could consume 4-5 ripe bananas daily to gain weight quickly and safely. This berry also provides vitality and has a delicious flavour. They can also help with digestion and boost the body's metabolism.

Bananas can become your best companion if you are someone who is constantly searching for healthy methods to put on weight. They are a great source of calories and carbs, which can aid in your natural weight increase. A midsize banana has 27 grams of carbohydrates and 105 calories. Compared to unripe bananas, a completely ripe banana has more sugar. To put on weight, make sure only to eat completely ripe bananas. Avoid eating mature or overripe bananas if you have diabetes because they can raise blood sugar levels.

Peanut Butter

Peanut butter is a fantastic option to put on weight. Peanut butter has 191 calories, 7 grams of protein, 16 grams of fat, and 7 grams of carbs per two teaspoons.

Peanuts are a good source of protein and contain all 20 amino acids needed to support the immune system and increase endurance.

Eating frequently at lesser periods is beneficial for the proper operation of your body. You can increase the number of calories in your nutrition by eating six short meals with gram salad, or mung bean sprouts.

Cooked legumes contain 27.4 grams of carbohydrates per 100 grams, which is sufficient for increasing weight.

The most prominent member of the legume family and highest in protein are kidney beans, which have 21.5 grams of carbohydrates. Due to the high carbohydrate and fibre content, it aids in a weight increase that occurs frequently.

Dark Chocolate

A high-calorie treat is a dark chocolate. It contains a lot of vitamins. Dark chocolate can enhance smoothies, handmade protein drinks, peanut butter sandwiches, and a bottle of milk or biscuit sandwiches. Get resourceful and add a few additional pounds to this highly comforting cuisine.

Pick dark chocolate with a high cacao content (70% or higher) to maximize weight gain, and consume it in proportion, as too much chocolate of any kind can cause weight gain. However, because it contains more calories and fat than milk or white chocolate, dark chocolate is a better option when attempting to gain weight.

Sugar and carbohydrates are condensed in chocolate. Overconsumption of the same can increase weight, which is bad for one's health.


Another high-calorie source of carbohydrates that makes a great foundation for a variety of meals is pasta. For many people, one cup of cooked pasta mixed with vegetables (or two ounces of dry pasta for most shapes) can be a filling serving. For additional protein, try adding eggs or lentils.

Protein Bars

Protein is crucial because it gives your body the building blocks it needs to develop lean muscle. Protein bars allow you to consume more calories and protein. It is simple to amplify calories without eating more food because many protein bars are calorie dense, which means they offer a significant number of calories in just one serving.

Fatty Fish

Fish oil contains omega-3 fatty acids that can aid in weight loss. Due to its high calorie and fat content, however, excessive fish oil consumption can also result in excessive weight gain. Fish oil supplements may help reduce DOMS and increase muscle strength.


A cheap way to increase your calorie intake is by adding potatoes to any dish. Carbohydrates found in abundance in potatoes contribute to weight gain. Instead of just boiling them in water, you can cook them with butter, cream, or any other fatty substance to help you gain weight more quickly.

Add the following foods to your weight gain diet to put on weight quickly, yet safely.


Apart from being rich in calcium and other minerals, milk is also an excellent source of protein. In fact, research suggests that drinking milk after a resistance training workout helps build muscle more effectively than drinking soy milk. You can drink milk by itself, along with meals, or use it as a base for beverages.


Nuts are extremely calorie-dense, nutritious foods, making them ideal for a weight gain diet. You can snack on nuts or add nut butters and pastes to curries and smoothies. Optionally, combine them with fruits and dairy to make a weight gain smoothie.

Potatoes and Sweet Potatoes

Both of these starchy vegetables are excellent foods to gain weight. Potatoes are rich in carbohydrates and calories, while sweet potatoes offer starch as well as fibre and other essential nutrients.


Avocados are a superior source of healthy fats, and a large avocado has over 300 calories. Additionally, avocados are a rich source of vitamins and minerals, making them an all-rounder as far as foods to gain weight are concerned. Additional Read: Avocado Benefits


Dates are extremely calorie dense and also contain fibre and antioxidants. This makes them a valuable component of any weight gain diet. Just two Medjool dates have 130 calories. You can combine them with nuts for a snack, or use them to sweeten and boost the calorie count of smoothies and healthy desserts.


Eggs are a must-have in any healthy diet plan for weight gain as they offer the perfect balance of protein and fat. You can eat them however you wish to, as long as you eat the entire egg and not just the whites.


Full-fat yogurt is a great food to eat when you’re looking to gain weight. It has protein, fat and calcium. If possible, opt for Greek yogurt as it has double the protein, but avoid artificially flavoured and sweetened options.


Cheese packs in calories as well as proteins, so add it to your weight gain diet. While you can eat more cheese than the average person, don’t go overboard as cheese can also be high in saturated fats.

Additional Read:

Weight gain diet chart

If you’re looking for a weight gain diet plan that will help you get started on the right foot, consider the following table.

Sample weight gain vegetarian diet chart

Type of mealFoods to gain weight
  • 1 bowl Greek/plain yogurt along with 1 banana and 2 tbsp of peanut butter
  • 1 glass of milk, 5–10 soaked almonds and 2 bananas
  • 4–6 slices of whole wheat bread with 2 eggs
  • 2 vegetable stuffed parathas with white butter and 1 bowl of yogurt
  • 3 whole eggs, grilled vegetables and a nut and fruit smoothie
Lunch and dinner
  • moong dal chillas stuffed with paneer/cheese
  • 2 small bowls of rice, 1 small bowl of egg/paneer curry, 1 small bowl of vegetables and 1 bowl of mixed vegetable salad
  • 2 medium-sized pieces of chicken/fish, 2 chapatis with ghee, 1 bowl of dal, 1 small bowl of rice and 1 bowl of vegetable raita
  • 2–4 medium-sized pieces of chicken/fish, 1 baked potato, 1 plate of mixed vegetable salad, 2 pieces of whole wheat garlic bread
  • 2 small bowls of biryani (egg/chicken), 1 bowl of vegetables, 1 bowl of chicken/vegetable soup and 1 small bowl of sprouts salad
  • 1 glass of lassi and 1 plate of fresh fruits
  • 1 boiled egg and cheese sandwich with 1 glass of milk
  • 1 big bowl of salad with 2 boiled potatoes
  • 1 handful of nuts with 2 dates
  • 1 bowl of yogurt and 1 bowl of fresh fruits
  • 2 dates filled with nut butter/ cream cheese
  • 2 pieces of dried fruit or peanut chikki
  • 1 bowl of yogurt with dates and nuts
  • Plain milk
  • Yogurt and milk based smoothies
  • Milk with protein powder
  • Fruit juices
  • Lassi/buttermilk

Do note that this is an indicative weight gain diet plan. For best results, consult a nutritionist who will make a tailored diet chart for you in line with your daily activities, metabolism, BMI, dietary preferences and allergies. To find the right nutritionist use Bajaj Finserv Health. Here you can find nutritionists in your locality and view their experience, fees and more before booking an online appointment or in-person appointment.

Published on 8 Jun 2021Last updated on 30 May 2023

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

Dt. Nishu Saini

Medically reviewed by

Dt. Nishu Saini

, BSc - Dietitics / Nutrition 1 , M.Sc. - Home Science (Food and Nutrition) 2



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