Weight Gain Diet Chart to Become Healthy and Strong

Weight Gain Diet Chart

Do you think that simply gorging down food can help you with weight gain? Well, its not the right concept to have! Gaining weight can be as tough as losing weight. Selecting the right food and having it in the correct amount can only give you a healthy weight gain. So, today we are here with the best weight gain diet chart you may follow to add some healthy muscles to your body. Scroll down, and we’ll give you the best weight gain meal plan to follow!

Best Weight Gain Diet Chart

If you want to gain weight and muscles, you can eat all the junk foods to achieve your goal. But that isn’t the right way to gain weight. You must follow the best weight gain meal plan for females and males to add the right muscles to your body. Are you worried about how you need to do it? Well, we will give you the best foods to gain weight. Here are the following foods to include in your weight gain diet chart:

Homemade Smoothies

Aren’t you searching for the best food to gain weight for females and males? Well, protein smoothie can top the list of your weight gain diet chart. That’s because it’s extremely nutritious and one of the best ways to put on healthy weight. But you think of trying the shortcut of getting the store-made smoothies, then that’s not good! The commercially sold smoothies are loaded with refined sugar and lacks the right nutrient-content. So, making your own smoothie is the best thing you should do.

Truly, to make a smoothie, you don’t need a special recipe. You can toss into the juice anything you like. But if you lack any idea to make smoothies, we’ve curated some easy ways to try out. Here are the following:

Banana Chocolate Nut Smoothie

All you need to toss into the juicer is chocolate protein whey- 1scoop, banana- 1, and one tablespoon of any of your favorite nut butter.

Berry Vanilla Smoothie

To cool off in the hot summers, add a cup of frozen or fresh berries, 237 ml of yogurt, and whey protein vanilla flavor – one tablespoon. Don’t forget to add the ice!

Hazelnut Chocolate Smoothie

Put into the juicer one avocado, one tablespoon of whey protein chocolate flavor, and some chocolate milk 15 ounces.

Apple Caramel Smoothie

Put into the juicer one cup of yogurt, a tablespoon of vanilla whey protein, one cup of apple slices, and a caramel sauce tablespoon.

Blueberry Vanilla Smoothie

You’ll need a tablespoon of vanilla whey protein, a cup of vanilla yogurt, frozen blueberries, one cup, and sweetener if you need it.

Super Green Smoothie

One avocado, a cup of fresh baby spinach, a cup of chopped pineapple, and one banana is what you need. Then add in some whey protein to the juicer.

You need to blend it with some almond milk or whole milk to all these ingredients if you like. The smoothie recipes mentioned above have around 400 to 600 calories. And the protein content is quite high with a good load of minerals and vitamins too.


You need to add milk if you really want to gain weight. It is the most primitive method used by people to build muscles. Milk has a good amount of calcium and provides you with the right carbs, fats, and proteins. It also gives your body the right minerals and vitamins.

If you’re looking for a weight gain diet chart for males, then milk must be included in the list. It is much better than many whey proteins and casein. But you need to lift a few weights if you want the muscles to build rightly.

All you need to do is drink a glass of milk for your snack time, before or after your workout sessions or with your meals. If you want additional protein, you can mix a tablespoon of protein powder to the milk.


If you want the best weight gain diet chart, you cannot miss eating rice. It is one of the most convenient options to gain weight by just having one cup of it regularly. Simply consuming one cup of boiled rice, your body is getting 43grams carbs, a very low amount of fat, and 190 calories. So, you can very well make out that simply having a serving your body is getting a lot of calories. And if you’re one of those who have a merely poor appetite, then rice should be your perfect choice of weight gain food.

Make sure not to go overboard with rice, as the high phytic acid and arsenic content is not good for you. That’s because phytic acids reduce iron and zinc absorption and arsenic leads to toxicity.

Nut Butters and Nuts

Your weight gain meal plan pdf must have a mention of nut butter and nuts on it. It is great to provide your body with the right nutrients. By having a few almonds, your body is getting 18grams of healthy fats and more than 7grams of protein. Nuts can be vouched on as the best snack items. That’s because you are getting a good amount of calories just by having a handful of them.

If you’re bored having nuts every day for your snacks, nut butter can make the calorie gain for you too. You need to add it to your dishes, smoothies, or salads. Even adding a dash of it in your yogurt can prove to be quite tasty! But remember to choose the 100% pure nut butter! Only those are healthy ones!

Red Meat

If you want to make the best weight gain meal plan for underweight people, red meat must make its way to the list. One of the finest ways to build muscles is to consume some red meat.

A piece of steak (approximately 170 grams) you have, contains around  3grams of leucine. This is the ultimate amino acid that your body requires to allow protein synthesis. That consequently adds new muscle tissues.

Additionally, it also naturally provides your body with creatine. This source is great to build muscles, and all muscle building supplements have this content present in them.

But remember to keep the consumption in controlled amounts to gain the right healthy weight. That is because consuming huge amounts might lead to other health problems.

Starches and Potatoes

Another important food that should make it to all weight gain meal plan pdfs is potatoes. It has got a lot of starch content, and you can gain those extra pounds by having potatoes. Some more starchy foods that are quite healthy and can help you in weight gain are:

  • Squash
  • Quinoa
  • Corn
  • Oats
  • Buckwheat
  • Sweet potatoes
  • Legumes and Beans
  • All Winter Rooted Veggies

Potatoes and all starchy foods have a lot of calories and are good for gaining weight. But do you know that it can help in increasing the glycogen stores in your muscles? A very important and essential fuel source for activities and sports is glycogen.

Apart from being the best source of carbs, you can get a lot of fiber and nutrients. And the best thing about the starch is, it is resistant. That means your gut can remain well when you have these starchy foods.

Oily Fishes and Salmon

Just how you include red meat to get the most healthy fats, protein, oily fishes, and salmon can provide you with the same. Another most important nutrient that oily fishes and salmon provide you is that it gives you lots of omega-3 fatty acids. All these nutrients are extremely good for you and can help you fight off diseases and keep you in good health.

Only by having one piece of salmon (approximately 170 grams) you can provide your body with 4grams of omega-3 fats and 350 calories. Along with these wonderful nutrients, you also get a good 34 grams of protein that’ll help you put up the best muscles and healthy weight gain.

Dried Fruits

If you have a low appetite and cannot eat too much, you can rely on dried fruits. It is very high in calories and can give your body the perfect micronutrients along with antioxidants. The platter of dried fruits is huge and is outrageously high in sugar content. But you must not choose this if you want to lose the weight you already have.

It’s yummy to eat and the perfect inclusion to every weight gain diet chart. But do you think that when the fruits are dried, it loses its nutrient content? Well, that’s not at all the case. You can provide your body with many vitamins, minerals, and fiber and everything that the fruit itself contains.

To give your tastebuds a little stir, try adding these dried fruits in your smoothie or your fruit or veggie-salad. You can also add in a scoop of yogurt and get the perfect blend of protein, healthy fats, and more.

Whole Grain Bread

A very good source of carbs and another good inclusion to a weight gain diet meal plan pdf is whole grain bread. Have a slice of whole-grain bread with some cheese and eggs, and your perfect weight breakfast is ready! But when you go out grocery shopping, choose the ones that have seeds in it and mention of being natural. Those are good for your health.


Do you love guacamole? Well, then we have really good news for you! Having a good amount of avocados can provide your body with healthy fats and more nutrients.

Avocados have a lot of calories and great to have if you want to gain weight. One whole avocado will provide your body with 29 grams of healthy fats, 17grams of fiber content, and 322 calories. This whole fruit also comes with a lot more beneficial and important plant compounds, vitamins, and minerals.

The inclusion is quite simple- you can add them to your salads, smoothies, curries, sandwiches, or simply guacamole!


Another very good source of calories, nutrients, and carbs are healthy cereals. But be sure not to include cereals that are very high in sugar content. Choose oatmeal! It’s a great source of carbs and comes with other health benefits too. Choosing good grains as cereals might be a little confusing. So, here we have got for you the best cereal choices you can make. All of these are high in antioxidants and fiber too. Here are the following:

  • Ezekiel
  • Oats
  • Multigrains
  • Granola
  • Bran

But remember to choose the cereals that mention having no added sugars and containing refined grains. Those are the ones you need to avoid!

Dark Chocolate

Who doesn’t like having chocolates? We all love chocolates, and when you have to include it to weight gain meal planning, that’s good news! Isn’t it? Dark chocolate is filled with nutrients and a lot of antioxidants. But you must buy the ones that have very good quality.

The best recommendation that gets the maximum votes is 70% cocoa content. Those are the ones that have the maximum nutrient content.

Dark chocolate is a good source of magnesium, copper, manganese, potassium, iron, fiber and the list goes on. It also has a lot of monosaturated and saturated fats. But the sources of polyunsaturated fat are not as much. With a 3.5 ounce of a dark chocolate bar, you can provide your body with 600 calories. But it contains a lot of micronutrients. So, if you want to gain healthy weight, you must include dark chocolates in your diet. But remember not to have it just before you go into the bed, the caffeine content might affect your sleep.

Final Thoughts

We bring you to the end of all the best foods you need to add to your weight gain diet chart. These foods are high in calories, and best if you’re looking for the perfect meal plan to gain weight. But remember, along with these inclusions, you need to exercise constantly. Or else you might end up having other health problems. The ideal way to gain healthy weight is to consume healthy fatty foods and exercise regularly. Only then you will remain fit and absolutely healthy!