Top 5 Calorie Dense Foods for Weight Gain

If you’re looking to add some size to your frame, build some muscle or just gain a bit of healthy weight, those are very valid and achievable goals. Today we want to share a small guide on how to do it the right way to help you add some quality weight with some delicious calorie dense foods for weight gain.

Gaining Muscle Not Just Weight

This is the key to healthy weight gain as you obviously wouldn’t like to gain too much body fat, which sadly is inevitable when gaining weight, but to maintain a healthier ratio of muscle and fat gained of around 1:1. 

And if you’re wondering why you should worry about gaining or preserving lean mass you should know that it can help you:

• Maintain a healthier weight and have less body fat, reducing the risk of various diseases and mortality.

• Maintain strength and independence as you age. Stronger muscles and stronger bones, reduce the risk of injury and accidents.

• Boost your immune system and reduce inflammation

• Manage blood glucose better, improve insulin resistance, and prevent the onset of diabetes

• Reduction in stress and anxiety, having a better mood and more energy. It also helps you feel better about yourself and boost your confidence.

There are a few things you have to take into consideration to achieve this with calorie dense foods for weight gain and to maintain a healthy weight as you gain more lean mass which we’ll cover next.

Gaining Weight the Healthy Way

Eating healthy calorie dense foods is essential for every person. In order to gain weight in a healthy ratio and make sure it is biased towards the lean mass side there are a few things you have to take into consideration:

1. If you have some fat to lose from the beginning you should focus on that first before bullying or trying to gain much weight. Body fat percentage is a good way to know when you're ready for gaining weight., under 15% for men and 20% for women is a good place to aim before going for the bulk.

2. You need to maintain a moderate caloric surplus, around 10% of your caloric needs should be enough to slowly gain weight without packing a lot of body fat.

3. Remember that you want to gain weight is not a license to eat everything in sight and have massive cheat meals

4. Monitor your progress closely and if you notice you're gaining too much body fat you should focus back on cutting down your calories and reducing body fat for a few weeks.

5. Protein is your primary tool to gain muscle when looking to gain weight and maintain that muscle mass when cutting. So make sure you reach your protein goals every day. 0.8-1 gram of protein per pound of body weight is the number to aim for.

6. And obviously, to stimulate muscle growth and not just fat gain when eating for weight gain you should follow a strength training regime that signals your muscles to grow and make you progressively stronger.

High-Density Protein-Packed Foods

You know now that protein is a crucial ingredient to healthy weight gain focusing on lean mass and getting stronger. But you will also need a lot of other calorie dense foods for weight gain that have great nutrients from carbs, fats, vitamins, etc. So your best bet would be to include lots of healthy calorie dense foods that contain a lot of protein, as well as varied fruits, vegetables, and other whole foods. These are our best foods for muscle growth:

Meats: chicken, turkey, lean meat cuts, pork tenderloin, wild game, etc.

Dairy: skim milk, greek yogurt, kefir, cottage cheese, etc.

Legumes: chickpeas, lentils, peas, beans of all kinds, etc.

Healthy carbs: brown rice, oats, quinoa, whole bread, potatoes, sweet potatoes, carrots, whole past, etc

Nuts and seeds: brazil nuts, almonds, cashews, chia seeds, sunflower seeds, pumpkin seeds, sprouted seeds, etc.

Healthy fats: eggs, avocados, olive oil, peanut butter, almond butter, coconut oil, etc.

Fruits and veggies: the sky is the limit here, eat the rainbow and try new things, and whenever you can favor eating more veggies than fruits. 

If all of these look a bit confusing or overwhelming we can help you out take all the guesswork and achieve all your fitness goals with our high protein meal plan and food delivery system, made by experts, based on your needs and with delicious meals that will boost your training and help you reach all your health and fitness goals.

Weight Gaining Recipes

With all the information we share today and putting together some of the nutrient-dense foods mentioned, here are a few delicious recipes to gain weight the smart, healthy, and tasty way:

STEAK AND BEAN BURRITO BOWL: packing 450 calories from 13 g of fat, 42 g of carbs, and 41 g of protein.

For this delicious bowl, you’ll need 3 oz of cooked steak, a cup of romaine lettuce washed and chopped, 1/4 cup of mozzarella cheese shredded, thinly sliced onions, thinly sliced bell peppers, chopped tomato, 1/2 cup cooked or canned black beans, ¼ cup yellow corn, 2 cups of cooked cilantro lime rice. 

Marinate the steak in the cilantro lime marinade for a couple of hours and cook with 1 teaspoon of oil. After removing the steak from the pan add the sliced onions and bell peppers and cook them until the edges are golden.

While the steak is cooking chop the veggies and arrange them along with the cilantro lime rice in a big bowl to serve with the cooked steak, onions, and peppers.

You can add some sour cream or cilantro marinara to add flavor to this beautiful bowl.

BAKED CAPRESE CHICKEN: 416 calories in this delicious dish with 22 g of fat, 10 g of carbs, and 46 g of protein. 

You’ll need 180g small chicken breast boneless and skinless that you’ll cut a pocket into for the dressing. 1/2 cup sun-dried tomatoes, 2 slices of mozzarella cheese, a handful of spinach leaves, and olive oil.

To make the dressing you’ll need 1 tbsp of Dijon Mustard, 1 tbsp white wine vinegar or lemon juice, 2 tsp olive oil, and some herbs for flavor as well as salt and pepper. You’ll whisk it all and coat the chicken with the dressing, stuff it with the dried tomatoes and mozzarella cheese, and spinach leaves. Seal it with toothpicks and cook it in a preheated oven until the cheese melts and the chicken is cooked through. Serve it with stir-fried asparagus for an added nutrient bonus.

Creamy Chicken Alfredo Pasta: Prepare pasta for weight gain by sautéing 2 sliced chicken breasts in 2 tablespoons of olive oil until golden. Next, sauté 3 minced garlic cloves, then add 1 cup of heavy cream, 1 cup of grated Parmesan, and 1/2 cup of unsalted butter. Season the mixture with salt and pepper to taste. Cook 8 ounces of fettuccine pasta separately according to the package instructions. Combine the cooked pasta and chicken with the creamy Alfredo sauce and let it simmer for a few minutes. Serve this rich, calorie-dense pasta hot, optionally garnished with chopped fresh parsley. Enjoy this fulfilling dish to support your weight gain goals.

TURKEY AND BEAN CHILLI: Delicious dish with 360 calories from 9 g of fat, 47 g of carbs, and 30 g of protein.

To make this amazing chili add 1 chopped yellow onion, 3 minced garlic cloves, and 1 chopped medium red bell pepper to a pot with 2 teaspoons of olive oil and saute for a few minutes. Add i 1 lb of ground turkey and break up the meat, add in chili powder, cumin, oregano, cayenne pepper, and salt. Next add in 1 can of diced or crushed tomatoes, 1 cup of chicken broth, and 2 (15 oz) cans of dark red kidney beans. Bring to a boil, then reduce heat and simmer for 30-45 minutes or until chili thickens and flavors come together. Taste and adjust seasonings and salt as necessary. This makes 6 servings of about 1 1/2 cups each.

You can serve this one with some whole tortillas, brown rice, or guacamole for added calories.

ONE-SKILLET APPLE & ONION PORK CHOPS: A tasty nutrient-dense dish with 555 calories from 26 g of fat, 20 g of carbs, and 32 g of protein.

To make 4 servings of this one you’ll need to season 4 Ribeye pork chops, about 3/4-inch thick with salt and pepper on both sides and cook them in a large skillet over medium-high heat, over 2 tablespoons of melted butter until brown, about 3 minutes per side. 

Then, over 1 tablespoon of melted butter, add 2 peeled and sliced apples and 1 large thinly sliced onion and cook until the onion is translucent. 

Then stir 2 tablespoons of brown sugar, cinnamon, and cayenne, ⅔ cup of apple cider, and ⅓ cup of heavy cream. 

Add the cooked pork chops again, nestling them into the liquid, and cook until the internal temperature of the pork reaches between 145 degrees F. (medium rare). Serve the chops with the apple mixture spooned on top

SPICY SESAME ZOODLES WITH CRISPY TOFU: Finally for a plant-based option of 500 calories from 32 g of fat, 21 g of carbs, and 30 g of protein.

To make the Chili Sesame Sauce - Shake all the sauce ingredients in a jar, 1/2 cup peanut butter

1/3 cup sesame oil, 1/3 cup light low sodium soy sauce, 1/4 cup rice vinegar, 2 tablespoons chili paste, 1 minced clove of garlic, and 1 grated knob of fresh ginger.

For the Tofu, you’ll need to cut 12 oz into bite-sized pieces and stir-fry it in an oiled pan until golden brown. Then, add about 1/2 cup of sauce and simmer until the sauce starts to evaporate/absorb into the tofu and becomes brown in the pan. 

To serve - lay a bed of spiralized zucchini and add about 1/4 cup of sauce per serving topped with the tofu and sesame seeds. 

Final Thoughts

You must adopt an organized approach if your goals are to build muscle, gain healthy weight, and keep a healthy ratio of muscle to fat. Prioritize muscle building rather than simply gaining weight overall, as this approach offers several health advantages, including lowered illness risk, enhanced strength, and bone health, a strengthened immune system, better blood glucose control, and improved mood and self-confidence.

FAQ

Can you gain muscle if you're super skinny? 

Yes, you can put on muscle even if you are really thin. Building muscle is possible regardless of how slim you are or what type of body you have naturally. In reality, those with lean body types frequently have higher metabolisms, which could lead to greater calorie burning. This can make it difficult to put on weight, but it doesn't indicate that you couldn't put on muscle.

Why do shorter men gain muscle faster than tall men?

The idea that shorter men put on muscle more quickly than taller men isn't supported by scientific research. Genetics, nutrition, hormones, and general lifestyle choices are some of the main determinants of muscle gain. How fast or efficiently someone can put on muscle is not determined by height alone.

Do athletes eat calorie-dense foods daily?

Based on their particular sport, level of training, personal objectives, and body composition, athletes' diets might differ greatly. While some athletes may consume meals high in calories on a regular basis to suit their high energy needs, others may prioritize a more nutrient-rich, well-balanced diet. In the end, it depends on the individual requirements and goals of the athlete.

Why is gaining healthy weight so hard for most people? 

The process can be difficult and exhausting for many people, especially those trying to gain healthy weight, as it is influenced by a wide range of psychological and behavioral factors that interact intricately. However, if one has unwavering determination and a strong commitment to seeking out good health, the task of making wise and health-conscious decisions and engaging in regular exercise starts to take shape as an objective that slowly gets easier to handle as time goes on.