For certain individuals, putting on weight or adding muscle can be similarly as troublesome as shedding pounds is for other people. Be that as it may, just adding certain nourishments to your eating regimen can put forth your weight gain attempts both solid and more compelling.

Here are 18 of the best nourishments to assist you with putting on weight or add muscle, the sound way.

1. Hand crafted protein smoothies

Drinking hand crafted protein smoothies can be a profoundly nutritious and fast approach to put on weight.

Making your own smoothies is the most ideal path since business forms are regularly brimming with sugar and need supplements. It likewise gives you full power over the flavor and supplement content.

Here are only a couple delicious varieties you can attempt. You can consolidate each with 2 cups (470 mL) of dairy milk or soy milk on the off chance that you have lactose bigotry. Both have a larger number of supplements and calories than other elective milks.

Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 mL) of nut or another nut margarine.

Vanilla berry shake: Combine 1 cup (237 mL) of new or solidified blended berries, ice, 1 cup (237 mL) of high protein, full fat Greek yogurt, and 1 scoop of vanilla whey protein.

Chocolate hazelnut shake: Combine 15 ounces (444 mL) of chocolate milk with 1 scoop of chocolate whey protein, 1 tablespoon (15 mL) of hazelnut margarine, and 1 avocado.

Caramel apple shake: Combine 1 cut apple, 1 cup (237 mL) of full fat Greek yogurt, 1 scoop of caramel-or vanilla-enhanced whey protein, and 1 tablespoon (15 mL) of sans sugar caramel sauce or seasoning.

Vanilla blueberry shake: Combine 1 cup (237 mL) of new or solidified blueberries, 1 scoop of vanilla whey protein, 1 cup (237 mL) of vanilla Greek yogurt, and sugar if necessary.

Too green shake: Combine 1 cup (237 mL) of spinach, 1 avocado, 1 banana, 1 cup (237 mL) of pineapple, and 1 scoop of unflavored or vanilla whey protein.

These smoothies give around 400–600 calories, alongside a high measure of protein and other significant nutrients and minerals.


There are numerous flavorful protein smoothie plans. Dodge most business renditions, which may contain added sugar and aren’t as nutritious.

2. Milk

Milk has been utilized as a weight gainer or muscle manufacturer for quite a long time (1).

It gives a decent equilibrium of proteins, carbs, and fats and is a decent wellspring of calcium, just as different nutrients and minerals (2Trusted Source).

For those attempting to add more muscle, milk is an amazing protein source that gives both casein and whey proteins. Examination has even demonstrated it can assist you with adding muscle when joined with weightlifting (3).

Also, considers have discovered that milk, or whey and casein consolidated, can prompt more prominent mass addition than other protein sources (4).

Take a stab at drinking a couple of glasses of entire milk (149 calories for every cup) as a bite, with a dinner, or when an exercise in case you’re preparing (5Trusted Source).

Milk smoothies are additionally a scrumptious method to add milk to your eating regimen. For a simple morning protein support, have a go at mixing up 1 cup of solidified berries, 1 cup of entire milk, 2 teaspoons of nectar, and 1 teaspoon of vanilla (around 275 calories).


Drinking milk is an extraordinary method to add protein to your eating regimen. It contains both casein and whey proteins.

3. Rice

Rice is an advantageous, ease carb source to assist you with putting on weight. Only 1 cup (158 grams) of cooked white rice gives 204 calories, 44 grams of carbs, and almost no fat (6Trusted Source).

Rice is additionally reasonably calorie-thick, which means you can without much of a stretch acquire a high measure of carbs and calories from a solitary serving. This encourages you eat more food, particularly on the off chance that you have a helpless hunger or get full rapidly.

At the point when you’re in a hurry or in a surge, 2-minute packs of microwavable rice can be effectively added to other protein sources and premade suppers.

Another mainstream technique is to set up an enormous pot of rice, refrigerate it or freeze singular parts, and afterward join it with various proteins and sound fats for differed suppers consistently.

There are numerous approaches to transform moderately flat rice into a taste spectacle. The most straightforward approach to add taste, calories, and a protein help is to just mix in a portion of these fixings after you have cooked your rice:

spread and Parmesan cheddar

broccoli and cheddar

fried eggs

toasted sesame seeds, peanuts, or cashews

Another approach to help taste and calories is to finish off your rice with a sauce like curry, pesto, or alfredo. You can purchase these sauces instant in case you’re in a hurry.

A rice dish can undoubtedly turn into an entire feast. Attempt this wild rice and chicken kale for a solid lunch (400 calories for each serving).

You can likewise work up your own solid interpretation of the Chinese takeout top choice, seared rice, with this vegetable-tofu “singed” rice dish — which is really prepared.


Rice is an incredible wellspring of carbs that are anything but difficult to devour and process.

4. Nuts and nut margarines

Nuts and nut margarines are amazing decisions in case you’re hoping to put on weight.

Only one little modest bunch of crude almonds (1/4 cup) contains 170 calories, 6 grams of protein, 4 grams of fiber, and 15 grams of solid fats (7Trusted Source).

Since nuts are very calorie-thick, only two small bunches for each day with a feast or as a bite can rapidly add several calories.

You can add nut margarines to an assortment of tidbits or dishes, for example, smoothies, yogurts, and wafers, to transform them into an unhealthy nibble in a matter of moments.

For a snappy shot in the arm, attempt this nutty spread banana smoothie, with just three fixings (270 calories, utilizing entire milk). On the off chance that you have a nut hypersensitivity, substitute another nut spread.

Notwithstanding, ensure you pick 100% nut spreads with no additional sugar or additional oils. Or then again even better, make your own from this custom made almond spread formula. It’s anything but difficult to make and simple on your wallet, as well.


Nuts and nut spreads are flavorful, fatty treats. They’re incredible for you and simple to add to a wide range of bites or plans.

5. Red meats

Red meats are most likely outstanding amongst other muscle-building nourishments accessible.

For instance, 6 ounces (170 grams) of steak contains around 5 grams of leucine.

Leucine is the key amino corrosive your body needs to animate muscle protein combination and add new muscle tissue (8Trusted Source, 9). It likewise contains 456 calories and almost 49 grams of protein.

Likewise, red meats are extraordinary compared to other characteristic wellsprings of dietary creatine, which is conceivably the world’s best muscle-building supplement (10).

Consider picking fattier cuts, which give a greater number of calories than more slender meats, helping you take in additional calories and add weight.

In one study, 100 more established ladies added 6 ounces (170 grams) of red meat to their weight control plans and performed opposition preparing 6 days per week for about a month and a half.

The ladies increased fit mass, had a 18 percent expansion in quality, and had an increment in the significant muscle-building hormone IGF-1 (11Trusted Source).

Both lean and greasy meats are an incredible wellspring of protein, however greasy meat gives more calories, which can assist you with putting on weight. Extraordinary compared to other realized greasy meat dishes is brisket.

Brisket is known for being tedious to plan, however it tends to be a lot simpler in the event that you own a moderate cooker.

Start this brisket formula toward the beginning of the day and you’ll have a nutritious supper hanging tight for you at night — around 300 calories for every 3-ounce (85 grams) serving.


Red meat is a brilliant wellspring of protein that will assist you with picking up muscle. It contains leucine, an amino corrosive that animates muscle protein union. The fattier the meat, the more calories you’ll take in.

6. Potatoes and starches

Potatoes and other bland nourishments are an extremely simple and savvy approach to include additional calories.

Attempt to pick one of these solid wellsprings of bland carbs:





potatoes and yams


winter root vegetables

beans and vegetables

Not exclusively do potatoes and different starches add carbs and calories to assist you with putting on weight — they likewise increment your muscle glycogen stores.

Glycogen is the dominating fuel hotspot for most games and exercises (12).

A large number of these carb sources additionally give significant supplements and fiber, just as safe starch, which can help feed your gut microorganisms (13Trusted Source).

With yams, you can evaluate one of the current Instagram patterns: yam toast. Prep takes just minutes. Start by washing, drying, and daintily cutting a medium-sized yam, at that point toast it however you would prefer either in a toaster oven or a toaster.

At that point you add your number one fixings. For instance, slather it with crushed avocado and top with a singed egg (300 calories for every serving). You have yourself an ideal breakfast or post-exercise nibble.

Quinoa is really a seed that is arranged and eaten like a grain. It tends to be cooked and eaten all alone, added to soups, or made into flour and utilized in bread, beverages, or porridge.

Quinoa is better than numerous different grains in that it’s a finished protein, which means it contains every one of the nine amino acids that our bodies can’t make all alone. It’s likewise high in protein, minerals, and B nutrients.

Get a solid portion of both yams and quinoa in this healthy lunch formula for quinoa and broiled yam bowls (336 calories for each serving).

Different approaches to add calories to complex carbs include:

adding sharp cream to potatoes

adding ground cheddar to quinoa or pureed potatoes

adding sound fats like olive or avocado oil to cook your vegetables

adding cut olives as a garnish

adding hummus to entire grain bread or saltines

utilizing dairy or soy milk rather than water in your cereal or other hot grains


Solid starches are an extraordinary method to get significant supplements and fiber, support your calorie admission, and increment your muscle glycogen stores.

7. Salmon and sleek fish

Like red meat, salmon and sleek fish are magnificent wellsprings of prot