With so many dieting materials targeted toward losing weight, it can seem impossible to find resources to do just the opposite. Those that do exist tend to be designed for people who are into weight lifting and taking supplements. There are several reasons, besides getting fit, why someone may be looking to gain weight. Some people just naturally have a hard time gaining or maintaining their weight. Sometimes an illness or stressful/traumatic event in someone’s life can cause them to lose weight unintentionally. A diet designed to gain weight will be high in protein, calories and carbs. Here are some foods that are good for gaining weight the healthy way:

peanutbutter

Peanut Butter

Peanut Butter is a high protein, high calorie item. I love combining peanut butter with two other items on this list: bagels and bananas.

bagel

Bagels

Bagels are high in carbs. They make a really filling breakfast whether you choose to slather them with butter, cream cheese or peanut butter!

bananas

Bananas

Bananas are very high in calories. They also are a good source of fiber and potassium. I love making peanut butter and banana sandwiches, and these were also a really great snack to grab and take to work with me with another item on the list- nuts!

nuts

Nuts

Nuts are high in calories and protein. They’re also a good source of calcium and fiber. They’re a super easy to-go snack. I’m currently hooked on dry-roasted almonds but there are so many options available including walnuts, pecans, peanuts and cashews.

eggs

Eggs

Eggs are high in calories and a good source of protein. I typically scrambled my eggs or make an egg salad sandwich but there are so many other ways to cook eggs.

darkchoc

Dark Chocolate

Yes, sweets on a diet! Dark chocolate is a calorie-rich item that also contains antioxidants. I’m a bit of sucker for anything that also includes salted caramel.

cheese

 

Cheese

Cheese is high in calories and protein, and is also a good source of calcium. It’s easy enough to snack on cheddar with some crackers or incorporate into a meal, down to something as simple as grilled cheese.

granola

Granola

Granola is high in protein and also a good source of fiber. While it can stand on its own, I prefer to combine it with another item on the list, yogurt! My current favorite is a maple pecan variety but you could even make your own.

yogurt

Yogurt

Yogurt is high in protein and a good source of potassium, probiotics and calcium. You can add a little fruit to make it a parfait. There are so many flavors to choose from…and I would highly recommend lemon!

juice

Fruit Juice

Fruit juice is high in calories. It can be a yummy alternative beverage. There are many different flavors and many brands tell you exactly how much fruit was used. Try to stay away from brands with added sugar; the fruit itself has plenty.

pasta

Pasta

Pasta is high in carbs. Spaghetti, mac n cheese, you name it. You will probably never run out of filling meals to make with pasta.

driedfruit

Dried Fruit

Dried fruit is higher in calories than fresh fruit. It also contains potassium and calcium. Dried mangoes are a personal favorite but there are many options to choose from. They are a great portable snack.

oatmeal

Oatmeal

Oatmeal is high in carbs and protein. It is also a good source of calcium, potassium and fiber. It  is a really filling breakfast with a dab of butter, splash of milk and some brown sugar sprinkled on top!

rice

Rice

Rice is high in carbs. It makes a great side dish, and there are many different flavors to choose from. Consider trying brown rice as it is not artificially bleached.

beans

Beans

Beans are a good source of protein. They also contain fiber, potassium and antioxidants. There are a number of different types of beans and ways to eat them but a personal favorite is green beans with ranch dressing.

chicken

Chicken

Chicken is high in protein. It is a very versatile food when it comes to cooking and it can be paired with several items on this list such as rice, pasta or vegetables in a stir-fry.

 

In addition to incorporating these foods into your diet, you should also try to add extra meals into your day whenever possible. Meals before bed count even more. It is also important to remember to be patient; it will take time to see results. It took only a week for me to lose the first 10 pounds but six months, three of which were spent dieting, to gain them back. And also know that there are going to be people at the other end of the spectrum, who will claim they envy you. But only you (and potentially your doctor) can determine what is healthy for you, and you have every right to strive toward whatever goal you have.

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