What Are Good High-Calorie Snacks for Healthy Weight Gain? – GoodRx

Key takeaways:

  • Snacking is a great way to add calories to your diet.

  • When picking snacks, opt for healthy, caloric foods such as nuts, whole grains, and yogurt. Avoid fried foods and added sugar.

  • Your healthcare provider can help you come up with a healthy weight-gain strategy.

Peanut butter banana toast on a white plate with a pink background.SEE D JAN/iStock via Getty Images

In theory, gaining weight seems simple. You just need to eat more. In practice, it’s a different story. The key is to gain weight in a sustainable way that doesn’t rely on high-sugar, ultra-processed foods. 

Luckily, it’s possible to gain weight in a healthy, delicious way without gorging yourself. You just need to choose the right foods and strategize when you eat them — and a key part of that strategy is high-calorie snacks. 

Why do some people need to gain weight?

There are several reasons a person might need to gain weight. Genetics may have given you a fast metabolism. Job or family stress — or both — may cause you not to eat when you should. A high level of activity may find you burning more calories than most. Or you may be an older adult and more likely to unintentionally lose weight.

You also may have a medical condition that causes you to eat less or is associated with being underweight, such as:

  • Depression

  • Hyperthyroidism

  • A reaction to medication

  • An eating disorder

If any of this applies to you, it’s important to partner with a healthcare provider when devising a weight-gain strategy and deciding whether the advice in this article is right for you. Not getting enough calories can lead to malnutrition, putting you at risk for many health issues.

What is the difference between healthy weight gain and unhealthy weight gain?

Eating ultra-processed food, fried foods, and high-sugar foods may result in weight gain. However, a diet like this will be low in fiber, protein, and other important nutrients and won’t give you the energy you need to feel your best.

If your healthcare provider has recommended that you gain weight, they’ll likely suggest a more balanced, sustainable approach. But what does this look like? It is best to eat calories that come from whole, nutrient-dense foods (more on this below). 

What are some eating strategies for healthy weight gain? 

When it comes to gaining weight, it’s not just about what you eat, but also when and how you eat. The following are some helpful strategies for getting more healthful calories into your diet.

  • Snack. Snacking is a great way to add calories to your day. If you try to fill up too much at breakfast, lunch, and dinner, you may have to deal with ingestion, heartburn, gas, and bloating. You’re also more likely to feel lethargic or sleepy. By spreading your food across three meals and two snacks — or five smaller meals, depending on how you look at it — you will have a much more pleasant time digesting those calories. 

  • Drink your calories. Replace some of the water you drink with fresh-squeezed juice, milk, or smoothies.

  • Embrace sauces, dressings, and dips. They quickly add calories to whatever you’re eating. 

How many calories should you aim for in a snack?

Calorie targets tend to be a bigger focus for weight loss. With weight gain, a specific caloric surplus isn’t as important. And it may just add stress to your day. However, if it helps you to think in calories, the National Institutes of Health provides an excellent Body Weight Planner. 

Again, if counting calories causes you stress, don’t worry about the specifics. Instead, with the help of your healthcare provider, focus on the big picture of meeting your nutritional needs while gaining weight.

What are high-calorie foods for healthy weight gain?

Here are a few foods that are higher in calories while still being healthful:

  • Nuts, seeds, and nut and seed butters: Seeds and nuts get most of their calories from (healthy) fats, but they also contain respectable amounts of fiber, protein, vitamins, and minerals. Just make sure to read nutrition labels and try to avoid added sugar, additives, preservatives, and salt. 

  • Dairy: This includes plain yogurt (regular or Greek), milk, and cheese. Dairy is a great, nutrient-rich option if you don’t have an intolerance. Full-fat options will contain more calories. They also contain more saturated fat, so consume them in moderation. 

  • Muesli: It’s like granola with less sugar. Make sure to read the label to avoid unwanted additives and preservatives. You can also make your own at home with oats and other rolled grains.

  • Dried fruit: Any fruit is good, but dried fruit is more caloric by volume. Again, check the label for added sugar.

  • Protein powder: Protein powder is a great addition to your smoothies to help balance out the carbs and fats that make up most other ingredients. Keep in mind, most people get enough protein from their diets alone. 

  • Whole-grain bread, pasta, crackers: Whole-grain options are packed full of fiber. If you have a gluten sensitivity or allergy, consider legume-based options. 

  • Olives and extra virgin olive oil: You can drizzle olive oil on just about anything to add flavor and calories in a nutrient-dense way. 

  • Avocados: These are another calorie-dense snack that does double duty as a great source of fiber. 

What are some healthy high-calorie snack ideas?

So how can you put all of these high-calorie foods together to make high-calorie snacks? Here are some ideas:

  • Avocado toast: For a little extra flavor, drizzle some balsamic vinegar on top. 

  • Plain yogurt with fruit and honey: Ripe fruit and a little honey are a much healthier sweetener than the syrups and added sugar in most flavored yogurts.

  • Nut butter on whole-grain crackers or apples: Quarter your apple, and make a little receptacle for the nut butter where the core was.

  • DIY trail mix: Discover your favorite mix of dried fruit, seeds, and nuts.

  • Egg salad: Chop up a couple of eggs. Add plain yogurt, Dijon mustard, salt, pepper, and a little celery for crunch. 

  • Dip and chip: Hummus, baba ganoush, tapenade, and other dips are great caloric additions. Serve them with tortilla chips or crudites (raw vegetables).

  • Smoothies and shakes: There are endless combinations here. A good place to start might be protein powder, milk, a piece of fruit, a leafy green, and nut butter.

The bottom line

When you’re trying to gain weight, a nutritious diet is still important. By focusing on whole, nutritious foods and timing your meals properly, you should be able to reach your goal. Be sure to work with your healthcare provider to determine if you need to gain weight and if you are reaching your nutritional needs.

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