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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Weight gain isn’t about stuffing junk food. You need the right kind of calories that are nutrient-rich, real foods that help you build healthy mass without harming your gut or energy.
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Thick, creamy, and rich in calories, peanut butter offers healthy fats and protein in one go. Spread it on toast or add to smoothies – just two tablespoons pack over 180 calories.
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Bananas are quick, portable, and calorie-dense. Perfect post-workout or as a snack, they support muscle recovery and keep your energy levels steady.
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Forget skimmed milk. Whole milk delivers calories, protein, and healthy fats. It’s also a great base for weight-gain smoothies or shakes with nut butter and oats.
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A small spoon of desi ghee in your meals goes a long way. It improves digestion, adds flavour, and increases caloric intake without causing bloating.
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Paneer is rich in protein and healthy fats. Homemade or store-bought, it can be added to curries, sandwiches, or eaten grilled, an easy way to up your calorie count.
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Almonds, cashews, raisins, and dates are calorie-dense and loaded with nutrients. Soak them overnight or eat a handful daily for a natural calorie boost.
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White rice is easy to digest and pairs well with dals, curries, or paneer. It’s ideal for those with a fast metabolism who struggle to eat large portions.
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Try this combo: banana + peanut butter shake with full cream milk and soaked almonds. It’s tasty, filling, and delivers a powerful calorie punch without processed sugar.
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Weight gain is a process, not a sprint, focus on eating calorie-dense meals 5–6 times a day, stay active, and sleep well.Your body will thank you with steady, healthy gains.
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