Super Foods For Healthy Weight Gain

The key for healthy weight gain resides not only in how much you eat, but most importantly, the types of foods you consume.

I’ve been on a weight gain program for a while now, and I’ve been seeing gains of about 1lb a week (also touted as a healthy rate for weight gain).

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Calorie dense foods are the goldmine for gaining weight in addition to having a good bodyweight training programme. Attending the gym isn’t necessary; however it will give you somewhat better results depending on your goals though.

Below is a list of ‘super foods’, foods that are densely packed with the nutrients you require for weight gain and a healthy body.

Don’t be afraid of the high fat content present in these foods. Most of the fat is unsaturated and is perfectly healthy for your heart and body.

Peanut Butter

  • Regarded as a super sports food.
  • Contains a decent amount of protein for growth, and fibre to elevate constipation.
  • Calorie-Dense: 588 Calories in 100g (72% fat, 12% carbs, 16% carbohydrates.)
  • Hosts a variety of disease-fighting substances: Manganese, vitamin E, folate, tryptophan, vitamin B3, and copper.

You don’t need to go to the extremes like some other people do; by eating directly out of the jar, that’ll just make you pack on some serious fat!

I consume peanut butter just by spreading it over two slices of rye bread in the morning, and on top of my bagels in the evening. It’s an easy way to consume calories.


  • An extremely great source of protein and fat.
  • Rich in omega 3 (monounsaturated) fat and alpha-linolenic acids.
  • Regularly touted as a bodybuilding food, because they burn fat too!
  • Calorie-Dense: 700 Calories in 100g – that’s about 28% of your RDA.
  • The most powerful food for weight gain in this list.

Walnuts are described as the king of tree nuts, and I couldn’t agree more.

Recent studies have insinuated that Walnuts may provide a boost to the number, quality and overall vitality of sperm cells in men – great for people trying for a baby.

I can tell you from experience, there is no way on earth that you’ll fail to gain weight if Walnuts are in your diet and you’re eating them regularly.

I consume about 50g of Walnuts per day with a tin of baked beans. That’s a total of about 700 calories!

Pumpkin Seeds

  • Extremely high levels of manganese and magnesium. The French recommended daily intake for magnesium is about 410-450mg, research states that most men are only getting 353mg. Additional research also concludes that men who have the highest levels of magnesium in their blood had a 40% lower risk of early death.
  • Nutrient-dense super food that keeps you full for longer. Pumpkin seeds can actually assist in weight gain when eaten regularly.
  • 150 calories in only 25g.
  • An incredibly excellent source of protein and fat.

I’m not kidding when it comes to the power of pumpkin seeds – they potentially have the highest nutritional value for protein, out of all seeds and nuts. Sprinkle some pumpkin seeds into your salads and atop of your sandwich spreads.


The Role Avocado Plays in Weight Gain

Avocados provide a number of health benefits due to being a rich source of healthy fats (monounsaturated, meaning they help reduce blood cholesterol), fibre, vitamins (Vitamin C, helping to boost your immune system) and minerals.

While the health benefits above should be incentive enough to eat more avocados, there are additional benefits for those looking to bulk up or add additional weight to their frame.

Due to the fact that avocados are high in healthy fats they are also high in calories, with an average avocado containing over 300 calories.

Below is the nutritional profile for a standard avocado (medium California Avocado):

Calories: 322
Total Fat: 29 g 44%
Saturated fat: 4.3 g 21%
Polyunsaturated fat: 3.7 g
Monounsaturated fat: 20 g
Cholesterol: 0 mg 0%
Sodium: 14.1 mg 0%
Potassium: 974.9 mg 27%
Total Carbohydrate: 17 g 5%
Dietary fiber: 13 g 52%
Sugar: 1.3 g
Protein: 4 g

The reason avocados are so high in calories is because dietary fat is more than twice as calorically dense as protein and carbohydrates. (Each gram of fat you consume is equal to 9 calories, where as 1 gram of protein and carbs is equal to 4).

If you are interested in adding a few extra pounds, avocados are definitely worth considering adding to your diet. They are a versatile fruit, perfect for adding additional calories to your meals.

  • High fat content – excellent source of monounsaturated fat. Increases the absorption of other carotenoid-rich foods like fruits and vegetables – best eaten with a salad.
  • Average avocado contains a minimum of 300 calories! – that’s 15% of a 2,000 calorie diet
  • Fruit that was made specifically for your skin. Avocados are rich in vitamins A, D and E. Great for eating and for application on the skin.

Regardless of whether you’re trying to gain, maintain or lose weight. Avocados are a food that you should consistently eat for the health benefits alone. I’ve recently fallen in love with avocados.

Initially I thought avocados would taste revolting, purely because it felt like I was holding a green, slimy, foreign substance from Planet Namek! Now I have one once a day.

As you can see above, I have listed the top 4 foods I personally know helps with weight gain. Eat them regularly in conjunction with a balanced diet, and you will be making all kinds of gains. All kinds.

Our friends at Healthy Fit Smart created this infographic to help you gain weight naturally, without having to resort to shakes or supplements.

In addition to the above, I recommend adding sunflower seeds, eggs, oily fish such as salmon or tuna and olive oil to your diet. These foods are ALL good sources of fat and protein that will help promote healthy weight gain.