Nutrient-dense foods that make gaining weight easier
By the Bodywise Coach teamLast updated 7 min readGeneral guidance for adults 18+
When you are trying to eat more, the easiest wins usually come from choosing foods that pack more calories into the same volume, rather than forcing down larger portions of everything. These foods still bring vitamins, minerals and protein, so you gain weight without living on empty calories.
Before you start
This is general fitness and nutrition guidance for healthy adults aged 18 and over, not medical advice. Speak to a health professional first if you are pregnant or recently gave birth, recovering from surgery, injury or illness, taking medication, living with a heart, lung, metabolic or joint condition, or have a history of disordered eating.
The short answer
Nutrient-dense, higher-calorie foods that support healthy weight gain include nuts and nut butters, olive oil, oily fish, full-fat dairy, avocado, dried fruit, oats and starchy carbohydrates like rice and potatoes. Adding small amounts of these to meals you already eat, such as a tablespoon of peanut butter on toast or olive oil drizzled over vegetables, raises calorie intake without needing much larger portions.
- Choose calorie-dense foods over bigger plates
- Add fats like nuts and oils to existing meals
- Include starchy carbs at most meals
- Keep protein sources in the mix, not just extra calories
Why calorie-dense foods make gaining easier
Some foods provide a lot of energy in a small volume, while others provide very little. Vegetables and lean meats are valuable but relatively low in calories for their bulk, which means relying on them alone to gain weight can mean eating uncomfortably large amounts. Calorie-dense foods let you hit your target without feeling constantly overfull.
This does not mean switching to sugary or fried foods. Nutrient-dense options like nuts, oily fish and whole grains bring useful vitamins, minerals, fibre and protein alongside their calories, supporting your training and general health as you gain weight.
Quality still matters
Relying mainly on low-nutrient, highly processed foods to gain weight can leave you short on the nutrients that support training, recovery and general health, even while the scale moves.
Foods worth adding to your shopping list
| Food | Serving | Calories |
|---|---|---|
| Peanut butter | 2 tbsp (32g) | ~190 kcal |
| Olive oil | 1 tbsp (14g) | ~120 kcal |
| Almonds | 30g handful | ~175 kcal |
| Avocado | Half | ~120 kcal |
| Oats (dry) | 60g | ~230 kcal |
| Full-fat Greek yoghurt | 170g | ~190 kcal |
| Salmon | 150g cooked | ~280 kcal |
| Dried apricots | 40g | ~95 kcal |
- Nuts and seeds for snacking or topping meals
- Oils and full-fat dairy to enrich sauces and cooking
- Oats, rice, pasta and potatoes as a base for most meals
- Dried fruit for a compact, portable calorie boost
Simple ways to add calories to meals you already eat
Rather than adding entirely new meals, small additions to your usual food are often easier to keep up. A splash of olive oil, a spoonful of nut butter or a handful of nuts can add a meaningful number of calories without changing the meal much.
1. Add oil to cooking
Cook vegetables, rice or eggs with an extra tablespoon of olive or rapeseed oil.
2. Top with nuts or seeds
Sprinkle almonds, walnuts or seeds over porridge, yoghurt or salads.
3. Swap to full-fat dairy
Choose full-fat milk, yoghurt and cheese over reduced-fat versions.
4. Add a starchy side
Include rice, potatoes or pasta with meals that might otherwise be mostly protein and vegetables.
Using drinks to add calories without extra fullness
Liquid calories tend to be less filling than solid food, which makes drinks a useful tool if you struggle to eat large meals. Milk, smoothies and shakes can add a meaningful amount of energy alongside your usual meals rather than instead of them.
- A glass of whole milk with meals adds around 150 kcal
- A blended smoothie with fruit, oats and milk can add 300-400 kcal
- A protein shake with milk instead of water adds calories and protein together
Putting it together across a day
You do not need to use every food on this list every day. Picking two or three simple additions, such as oats with nut butter at breakfast, olive oil in cooking, and a glass of milk with dinner, can add several hundred extra calories without much extra effort or planning.
Little and often works
Small, repeated additions across the day are usually easier to sustain than one very large meal, especially if your appetite is on the smaller side.
To keep these choices affordable, read budget food ideas.
If big meals feel difficult, see small appetite.
Questions, answered
- What are the best high-calorie foods for healthy weight gain?
- Nuts, nut butters, olive oil, oily fish, full-fat dairy, avocado and starchy carbohydrates like rice, oats and potatoes are among the best options. They provide a lot of energy alongside useful protein, fibre, vitamins and minerals rather than empty calories.
- Are high-calorie foods bad for you if you're trying to gain weight?
- Nutrient-dense, higher-calorie foods are not bad for you when eaten as part of a varied diet in a controlled surplus. Problems tend to arise when weight gain relies mainly on highly processed, low-nutrient foods instead.
- How can I add calories without eating bigger meals?
- Add calorie-dense extras to meals you already eat, such as oil, nut butter, nuts, seeds, cheese or full-fat dairy. This raises the calorie content of a meal without needing a larger portion size.
- Are smoothies a good way to gain weight?
- Smoothies can be a convenient, less filling way to add calories, especially blended with oats, nut butter, milk and fruit. They work well as an addition alongside regular meals rather than a replacement for them.
- How many extra calories should high-calorie foods add per day?
- Aim for enough additions to reach your overall surplus target, typically 200 to 300 calories above maintenance for most beginners. Two or three simple additions across the day, such as nuts, oil in cooking and a glass of milk, usually covers this.
- Can I gain weight healthily on a vegetarian diet?
- Yes, vegetarian sources like nuts, oils, full-fat dairy, avocado, oats and legumes provide plenty of calories and nutrients to support healthy weight gain. Combining a variety of these across the day covers both energy and protein needs.
Next steps
Where to go next, in the order that helps most.
0 of 3 read · next up: Small appetite.
- Step 1 of 4. Small appetite. Not read yet. Recommended next step. 6 min read.Small appetitePractical ways to eat more without forcing huge, uncomfortable meals.
- Step 2 of 4. Gaining weight. Not read yet. 7 min read.Gaining weightThe basics of gaining weight healthily without overcomplicating your food.
- Step 3 of 4. Beginner meal plan and protein targets. Not read yet. 7 min read.Beginner meal plan and protein targetsHow to work out your daily calories and protein, plus a simple day of meals built around normal food.
- Step 4 of 4. Create your free Bodywise Coach account. Takes about 5 minutes.Get all of this built around you, freeBodywise Coach turns these principles into your programme, your starting weights, your energy and protein targets and a meal plan from foods you already eat.