10 Best Foods For Males For Healthy Weight Gain, Sample Meal Plan and Fruits List

Body goals—who doesn’t have them? While most of us focus on shedding extra pounds, there’s a growing tribe of guys looking to bulk up and build a muscular, toned physique. Right, cause exhibit A) Marvel superheroes and exhibit B) Tom Cruise, still slaying in their 60s! 

Healthy weight gain is not something achieved by a simple increase in food intake. It is built on the sciences of weight gain and choosing those foods that aid your journey the most.

The key? Balanced approach. Healthy weight gain means a strategic mix of high-calorie, nutrient-dense food, regular exercises, and an appropriate meal plan. From high-protein meals to calorie-rich fruits, the right bites may bring you one step closer to your goal. Whatever you are aiming for, it’s time to make your plate work for you.

In this blog, we’ll discover the best food to gain weight for males, including natural foods for weight gain, and a sample weight gain plan for males that focuses on simplicity and sustainability. Let’s dive in!

Table Of Contents 

1. Weight Gaining Foods: Do They Really Work?

2. 10 Best Foods To Gain Weight For Males

3. 3-Day Sample Weight Gain Plan For Males

4. Best Fruits For Weight Gain For Males

5. The Final Say 

6. FAQs

7. References 

Weight Gaining Foods: Do They Really Work?

When it comes to healthy weight gain, it’s not just about eating more food but about choosing nutrient-dense options that provide the necessary calories, macronutrients, and micronutrients to support your body’s growth. Only a diet high in proteins and good fats and carbohydrates can provide the best solution for gaining weight. If a person consumes only junk food, then they are literally piling up fat rather than healthy lean body mass.

The science behind weight gain lies in caloric surplus—consuming more calories than you burn. However, the quality of these calories matters. For example, your diet rich with foods to gain weight for males should contain:

• Proteins: Help build muscle tissue; essential amino acids from sources like eggs, chicken, and lentils are critical.

• Healthy fats: You can get these from seeds, avocados, and nuts, and they provide essential nutrients.

• Complex carbs: Like whole grains, sweet potatoes offer sustained energy while contributing to calorie intake.

• Micronutrients: Zinc, magnesium, and B vitamins in foods like spinach and nuts enhance metabolism and support muscle repair.

Additionally, regular strength training combined with these foods ensures that the extra calories go towards muscle growth rather than fat storage. Weight-gaining foods do work, but only when paired with a balanced diet, proper exercise, and sufficient rest to optimise the body's anabolic processes.

Also Read: Here Are 9 Indian Foods To Help You Gain Weight In Winter, Sample Diet Plan And Tips! 

10 Best Foods To Gain Weight For Males

Here are the natural foods for weight gain: 

1. Full-Fat Dairy Products

Full-fat dairy products are rich in calories; therefore, their intake may lead to good weight gain. All full-fat dairy products are filled with good-quality protein, which promotes the development of muscle tissue. Thus, adding full-fat milk to a smoothie or adding paneer to a curry may help significantly increase calorie intake.

2. Nuts and Nut Butters

Nuts high in calories and good fats include cashews, walnuts, and almonds. Nut butter (like peanut butter and cashew butter) is also a great option as it offers concentrated calories. Snacking on a handful of nuts or spreading nut butter on whole-grain bread can help people gain weight effectively.

3. Rice and Whole Grains

Rice is the main staple food for many people in India for long-lasting, sustained energy. Other grains like quinoa, millet, and whole wheat also help provide energy. Even though these foods come from different places, they can be used to make tasty meals. For example, you can have rice with delicious curries or eat chapatis made from whole grain. These foods are great for helping males gain weight in a healthy way.

4. Lentils and Legumes

Legumes like kidney beans, chickpeas, and lentils (dal) are rich in fibre and protein. They give you sustained energy and are essential for growing muscle. Traditional dishes like dal or chana masala can be included in your meals for healthy weight gain.

5. Ghee

Clarified butter, or ghee, is high in calories and good fats. It is simple to incorporate into a variety of meals, adding flavour and calories. Ghee can help you gain weight when you cook with it or drizzle it over rice or chapatis.

6. Paneer

Paneer is one of the high-protein and fat cheese products, which is a great healthy food for weight gain. It can be prepared in numerous ways, such as paneer tikka or mixed with almost all curries. Consuming paneer will eventually increase your daily calorie consumption.

7. Eggs

Eggs are one of the best weight gain foods for men— a powerhouse of protein and healthy fats. They are versatile and can be prepared in numerous ways, such as boiled, scrambled, or as an omelette. Including eggs in your diet can significantly contribute to muscle growth and weight gain.

Also Read: 6 Egg Yolk Benefits for Weight Gain: Learn How Raw Eggs Can Fuel Your Fitness Journey! 

8. Chicken

Chicken is a lean protein food that supports muscle building while providing essential nutrients. Consuming chicken curry or grilled chicken can help you reach your calorie goals effectively without compromising your health. Read this article to learn which type of chicken meat, dark or white, is better for you. 

9. Fish

In addition to being high in protein, fish like mackerel and salmon also contain beneficial omega-3 fatty acids. Including fish in your diet can aid in muscle recovery and promote overall health while contributing to weight gain.

Boost your healthy weight gain journey with ToneOp Care's Fish Oil and Krill Oil Capsules. Rich in omega-3, these supplements support muscle growth and overall wellness!

10. Potatoes

Potatoes are a great source of carbohydrates and calories. They can be prepared in various ways—boiled, baked, or made into curries. Including potatoes in your meals can help you achieve your weight gain goals due to their high caloric content.

Also Read: 11 Healthy Foods To Gain Weight: How to Gain 5 Kg In 1 Month? 

3-Day Sample Weight Gain Plan For Males

Follow this sample weight gain plan for males: 

Also Read: Role Of Nutritionist For Weight Gain: Why You Should Seek Expert Consultation? 

Best Fruits For Weight Gain For Males

Along with the list of foods to gain weight for males, here are the fruits for weight gain for males: 

The Final Say 

Gaining weight doesn’t have to be tricky! With the right food to gain weight for males, a solid meal plan, and tasty fruits for weight gain for males, you can bulk up the healthy way. Focus on nutrient-rich, weight-gaining foods and stick to your plan. Remember, it’s all about patience and consistency—your dream physique is closer than you think!

FAQs

1. What could be the reason you are underweight?

There are several reasons for being underweight, such as hereditary problems, high metabolism, excessive starvation, excessive exercise or certain medical conditions.

2. Does consuming ghee increase fat storage?

Although ghee is a saturated fat, it does not harm the body like trans fats. It easily moves out of the body without settling in a stubborn area.

3. Are there any herbal supplements for male weight gain?

Ashwagandha, Shilajit, and Guggulu are some well-known Ayurvedic herbs that are known for their muscle-gaining properties.

4. What are some easily available weight gain foods for men in India?

For weight gain, men in India can easily find foods like bananas, full-fat dairy products, and nuts. These nutrient-dense options are great for adding healthy calories to your diet.

References 

• https://www.betterhealth.vic.gov.au/health/healthyliving/weight-and-muscle-gain 

• https://mydiagnostics.in/blogs/hero-foods-1/the-best-weight-gain-foods-for-men-and-women 

• https://www.lybrate.com/topic/weight-gain-diet-chart 

  
  

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