A couple of plates of food on a table.

A couple of plates of food on a table.

Gaining weight can be just as challenging as losing it. While the primary focus is to increase protein intake and energy, it’s also essential to maintain a healthy balanced weight gain meal plan without high-calorie count and foods with less nutritional content. 

For some, adding muscle and gaining weight can be difficult. However, by adding certain foods to your meal plan, you can make your efforts more effective and healthier. So, here are some of the top food choices you can incorporate into your diet plan to gain weight quickly and achieve more muscle mass. 


A person is pouring milk into a glass.A person is pouring milk into a glass.

Milk stays a weight gainer or muscle builder’s best friend for decades now. It offers a good balance of proteins, carbs, fats, calcium, and other minerals and vitamins. For people looking to gain weight, milk is excellent as it provides proteins and casein. If combined with some weightlifting, these proteins can also help you add muscle.

Furthermore, milk can lead to more significant mass gain than any other protein source. Drinking one or two glasses of milk as a snack or with a meal can help you gain some serious weight. 

Other alternatives to add to your meal plan are milk smoothies. These are delicious and make an easy morning protein boost. You can also try blending them with frozen berries, honey, and vanilla to increase some calories.

Full-Fat Yogurt

A bowl of yogurt with berries.
A bowl of yogurt with berries.

Full-fat yogurt is another convenient snack with an excellent nutritional profile, including a well-balanced mix of protein, carbs, and fat. There are numerous high-calorie snacks and healthy weight-gain recipes based on yogurt. Here are a few:

  • Yogurt and fruit: When combining yogurt with fresh fruit, you can also add seeds, nuts, honey, granola, dark chocolate, or coconut flakes.
  • Yogurt parfait: Combining yogurt with mixed berries and granola adds layers to create a well-balanced snack.
  • Smoothies: Full-fat yogurt is an excellent addition to any smoothie for increasing the protein content and give it milkshake-like thickness.

Cereal Bars

A person holding a cereal bar
A person holding a cereal bar

Some cereal bars on the market can be a great high-calorie snack when you’re on the go. Most bars average between 150–200 calories. They’re also a good choice before and after exercising sessions since they contain a mix of slow and fast-digesting carbs. 

To complete a snack on the go, you can combine a cereal bar with other protein sources. These include protein shakes, full-fat yogurt, boiled eggs, or cold cuts of meat.

While certain cereal bars are healthy, others can contain sugar, oils, salt, and preservatives that are not as desirable. The best option for a healthy meal plan is to make your bars. Often, you’ll only be needing a few ingredients, which might be in your pantry even now.

Furthermore, it’s also possible to find healthy store-bought cereal bars. Be sure to consume bars made from healthy whole grains, including nuts, dried fruits, and seeds.

To Sum it Up

The secret to gaining weight is steadily eating more calories than you’re burning. Lifting weights or any other form of exercise is essential as well. These will ensure that the additional calories from foods and snacks are used to build muscle instead of just adding fat. Incorporating the foods on this list into a meal plan can help you enjoy a nutritious diet and sustained weight gain over the long term.