5 foods that will help you gain weight

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Now before I discuss my top 5 foods for gaining weight I would like to start by saying that this article is not aimed at those of you whose primary goal is optimal health and are of healthy weight already. Instead it is aimed at hardgainers (those who struggle to gain muscle mass), athletes looking to make sure they are eating enough or looking to gain weight in order to improve their sport performance and those who are unhealthily underweight.

I would also like to add that more important to gaining weight than consuming these 5 foods is ensuring that you are in an energy surplus (you are taking in more calories than you are burning). That being said, these are the 5 foods that I have found beneficial with myself and clients to help increase calorie and protein intake.


Nuts are a great way of increasing overall calorie intake without having to eat a large volume of food. 1 oz of nuts contains approximately 160 calories and give you a good serving of protein, fats and fibre. They are also very portable making them the perfect snack food. To ensure that you are getting a good balance of micronutrients, it is a good idea to include a variety of nuts in your diet. Whole Milk A glass of whole milk contains around 160 calories and 8g of protein making it great for those looking to add muscle. It is also high in calcium and a number of other vitamins and minerals. I advise trying to add a glass with breakfast and dinner and using it instead of water if you use a protein shake.

Red Meat

Red meat has been given a bad reputation in the media over recent years, however, there are few foods that can top it when it comes to providing large amounts of protein and calories to help your body build muscle. If you are really struggling with gaining weight then go for the less lean cuts of meat. For example, your standard beef mince contains nearly twice as many calories per 100g as 5% fat lean beef mince.

Chicken Thighs

Chicken thighs are a great alternative to chicken breast for those who struggle to eat enough calories. 100g of chicken thighs has approximately 230 calories compared to skinless chicken breast which has closer to 150 calories when grilled.


Granola is a great source of slow release carbs as well as providing a good amount of protein and fibre. Most granolas contain around 450 calories per cup however this varies by brand and variety. If you add milk to this then you could be getting an easy 600 calories in a relatively small portion.

I hope you have found this article useful and if you have any questions then please get in touch.

Speak to you again soon.


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