The best foods for weight gain usually contain plant and animal protein, fats and oils, complex carbohydrates, and dairy products made with whole milk
1. Homemade protein smoothies
Homemade protein smoothies can be a highly nutritious and effective way to gain weight.
2. Dairy milk
It provides a balance of proteins, carbs, and fats and is a good source of calcium, as well as other vitamins and minerals
3. Rice
Rice is a convenient, low cost carb source that can be part of a weight gain eating plan. Just 1 cup (158 g) of cooked white rice provides 204 calories, 44 g of carbs, and very little fat
4. Nuts and nut butter
Nuts and nut butter can support an eating plan focused on weight gain. Just one small handful of raw almonds (1/4 cup or about 32 g) contains 170 calories, 6 g of protein, and 15 g of fats
5. Red meats
Red meats, including beef or pork, are probably one of the most effective muscle-building foods available. For example, 3 oz (85 g) of steak contains 228 calories, 24 g of protein, and around 2.5 g of leucine