Nuts are an excellent choice if you're trying to gain weight because they're a great source of protein, healthy fats, and calories. Unsaturated fat, which makes up the majority of nuts' fat, is healthier for you than saturated fat from meat or trans fats from many processed foods. Your blood sugar and insulin, the hormone that controls it, may both become more stable as a result.

A 1-ounce (28-gram) serving of walnuts contains 185 calories and almost 4 grams of protein. Nuts like almonds, cashews, walnuts, or pecans, in moderation, might boost your calorie intake to promote healthy weight gain. Although they contain a lot of calories, nut butter is a quick and easy option. Just make sure to choose unsweetened, natural varieties. For an increase in calories and protein, mix nut butter into snacks, sides, or smoothies.

Nutritious, versatile, and delicious, avocados have become a kitchen staple in many homes around the world. Avocados are known for their delicious, mild flavor and creamy texture. They also provide a lot of heart-healthy fats and fiber, offer an impressive nutrient profile, and help in the promotion of healthy weight growth.

One avocado contains roughly 30 grams of total fat, 13.5 grams of fiber, and 322 calories. Avocados are also incredibly nutrient-dense fruits that contain concentrated amounts of fiber, healthy fats, and a variety of vitamins and minerals. They are rich in nutrients that are frequently lacking in people's diets, including folate, vitamin B6, vitamin C, and magnesium. Consider putting avocado slices over salads or omelets, spreading one on a slice of sprouted bread, or adding half an avocado to your morning smoothie.

Quinoa has gained popularity as a health food in the United States and other Westernized countries, though people have been cultivating it in South America since ancient times.

Quinoa is a nutritious pseudo-grain that is packed with protein, fiber, and many other essential nutrients. A cup (185 grams) of cooked quinoa contains about 222 calories, 8 grams of protein, and 5 grams of fiber, making it also high in calories. Quinoa has all nine essential amino acids, making it one of the few complete plant-based protein sources. These must be obtained from food because your body cannot produce them on its own. A considerable amount of manganese, magnesium, phosphorus, copper, and folate are also present in quinoa. It serves as a filling side dish and can be added to salads, soups, and stews as a quick method to raise the calorie count.

Tahini, a staple in Mediterranean and Middle Eastern cuisines that are made from toasted and ground sesame seeds, is rich in protein, fiber, healthy fats, and calories.

Tahini contains just 89 calories, 2.5 grams of protein, 1.5 grams of fiber, and 8 grams of fat per tablespoon (15 grams). A few teaspoons added to your diet each day can significantly increase your calorie intake and encourage healthy weight growth. Manganese and phosphorus, two nutrients that are essential for the health of bone, are both found in abundance in tahini. Additionally, thiamine (vitamin B1) and vitamin B6, which are essential for producing energy, are high in tahini. Similar to peanut butter in consistency, tahini has a paste-like consistency. It works well as a topping for salads, sandwiches, and wraps. It can also be mixed into a creamy dressing and served over steamed vegetables, added to soups, or made into a flavorful dip.

Olive oil is well known for its health-promoting properties because it is a good source of monounsaturated fats. In type 2 diabetics, monounsaturated fats have been proven to lower blood triglycerides, raise levels of "good" HDL cholesterol, and help control blood sugar.

Olive oil is rich in monounsaturated oleic acid. This fatty acid is believed to have many beneficial effects and is a healthy choice for cooking. Antioxidants, which are healthy substances that protect your cells from oxidative damage and lower your risk of chronic disease, are also rich in olive oil. Olive oil can also be a healthy way to add extra calories to a meal because it contains 13.5 grams of fat and 119 calories per tablespoon (14 grams). For a burst of flavor and calories, drizzle it over cooked vegetables, incorporate it into salad dressings, or use it in marinades.

Gaining extra calories, vitamins, minerals, and antioxidants is easy with dried fruit. Depending on the fruit, the exact nutritional value can vary. For example, prunes have 209 calories in a half cup (87 grams), while raisins have 247 calories in a half cup (83 grams).

According to studies, dried fruit has micronutrients that are 3–5 times more concentrated than those in fresh fruit and is high in fiber and antioxidants. Dried fruit contains a lot of natural sugars as well, so it's ideal to eat it with a healthy protein source to reduce any potential blood sugar impacts. For a filling breakfast, combine your favorite dried fruit with coconut yogurt or oatmeal. You can also combine it with nuts and seeds to make a delicious trail mix. It can also be included in protein shakes.

Lentils, beans, and chickpeas are examples of legumes that are high in protein, fiber, and calories. For instance, 1 cooked cup of black beans contains 227 calories, 15 grams of protein, and 4 grams of fiber (172 grams).

According to research, they have health advantages such as a lower risk of chronic diseases and can help control blood pressure and cholesterol. Legumes are known as low in fat, cholesterol-free, and high in folate, potassium, iron, and magnesium. They also contain both soluble and insoluble fiber as well as healthy fats. Legumes, which are a rich source of protein, can replace meat, which has more fat and cholesterol, in a healthy way. Try to include beans in salads, soups, casseroles, dips, and spreads as well as vegan meatballs or burgers.

Known for their bright colors, delicious flavor, and excellent nutrient profile, sweet potatoes are a well-liked starchy vegetable. They include a lot of calories and fiber in addition to many important vitamins, minerals, and antioxidants.

Cooked sweet potatoes include 180 calories and 6.5 grams of fiber per cup (200 grams). You can get all of the vitamin A you need each day in one serving, along with plenty of vitamin C, manganese, potassium, and vitamin B6. 400% of your daily requirement for vitamin A from only one sweet potato. Your immune system, your body's line of defense against disease, and your eyes both benefit from this. Additionally, it benefits your heart and kidneys as well as your reproductive system. Try grilling, roasting, baking, or mashing this orange root vegetable.

Smoothies made with vegan ingredients are great for gaining weight because you can load them with protein and calories and they’re quick and easy to make. Using a nutrient-dense source of protein, such as soy yogurt or vegan protein powder, will help you get the most out of the potential health benefits.

For a filling, a high-calorie smoothie, nut butter, dried or fresh fruit, avocados, almond milk, coconut oil, and seeds all make great additions. To maximize your calorie intake and promote weight gain, have your smoothie before, during, or after meals. You can try the blueberry avocado smoothie, it has a smooth texture and a powerful blueberry flavor. Whole milk and vanilla whey protein both can be added to boost the flavor and sweetness of the smoothie while also offering high-quality protein.

Rice is a calorie-dense, cost-efficient, and versatile carbohydrate that might encourage gradual weight gain. In addition to several important vitamins and minerals, it also offers a small amount of extra protein and fiber.

Brown rice that has been cooked has 216 calories, 5 grams of protein, and 3.5 grams of fiber per cup (195 grams). Additionally, it's a good source of niacin, magnesium, phosphorus, selenium, manganese, and selenium. For a quick dinner on the go, combine rice with a serving of protein. Additionally, rice can be prepared in advance and stored in the fridge for several days of use. While opinions on how long rice may be stored without spoiling vary, suggestions range from a few days to a week.