Are you that helpless skinny person, who is often miffed being called as a carcass by friends and foes? There is surely that people must have loaded you with tons of tips to gain weight, but nothing has really helped you out. Here is something for your rescue that has highest probability of you gaining muscles. Fitness experts recommend consumption of 1 gram of protein for every pound of your total weight, i.e. if you weigh 120 pounds (54.4 kgs), then your protein consumption should be 120 grams every day.

It is truly said that the body is not only build in the gym, but in your kitchen.

Here is the shopping list for your healthy weight gain



Milk is a rich source of calcium, protein, carbohydrates and many other vital nutrients which makes it top our list of weight gaining food. Add two glasses, which is 400 ml of milk. Each serving contains around 7 grams of protein, hence you are adding 14 grams of protein to your balanced diet every day with milk.


This list is incomplete without the addition of Egg which has high protein content. 100 grams of egg increases protein supplement by 13 grams. Presence of vitamins, like Vitamin A and Vitamin B12 makes it a must add to your diet chart.

Energy bars

Gaining weight cannot be fun without energy bars like granola, loaded with healthy nuts. Energy bars, if consumed in moderate amount will add abundant calories to the diet. This bar is a perfect energy booster.


Who said that oats are for losing weight only? A 100 grams oat plate will enhance your calories content by 17grams. Oat is rich in fibre, which will help your bowel and will help you stay healthy.

The healthy way to put on weight with a fast metabolism


Bananas are often recommended in most weight gain diet plans. A banana contains 105 calories and gives you an instant source of energy. Also, they contain a lot of carbohydrates, making them a great food to have to replenish after a workout. Often, you’ll see tennis players eating bananas in between matches for instant energy.


It will be completely unfair if butter is missed out in this list. It is extremely rich in fat with 100 g of butter, containing 81 g of fat. However, make sure your consumption of butter is limited.


About 40% of  your diet when you are trying to gain weight, should consist of carbohydrates and potatoes are rich in carbohydrates, and contain amino acids like glutamine and arginine, making them a good food option for those who want to gain weight. Make sure you retain the skin for optimum nutritional value.

Soya bean

Meeting your protein requirements every day can be tough when you are trying to gain weight. Soya bean, which has as much as 36 g of protein per every 100 g serving can be a great food that’ll help meet those targets.


Even though a lot of people think they are unhealthy, eating noodles can be a great way to add some calories and carbohydrates in your diet. Also, you could mix it with a lot of vegetables, which will give them many essential nutrients like vitamins and antioxidants too.


Chicken is a boon for people, who have weight gain targets. Not only it is a savoury, but also a 100 g serving contains as much as 25 g of protein. Include it in your diet for a month, and you are likely to see quick results.

Weight gain is an uphill task for a lot of people. Unfortunately, most of such people fall prey of unnecessary supplements and unhealthy junk foods,  which are very low on nutritional value or putting on extra kilos, but there is a healthy way too. Pack your refrigerator with these healthy food stuffs and see the change in you, you will definitely love it.  Don’t forget to accompany your diet with fitness training and absolutely admire your body.

WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans