Are you struggling to gain weight in a healthy way? Actually for many cases gaining weight is as difficult as losing weight for others. Being underweight and overweight both can be harmful to your health. Though it’s related to lifestyle, stress taking capabilities, illness, eating disorder, or medication. If you are a normal person or have no health abnormalities and want to increase your weight in a healthy way, focus on your dinner. Without proper dinner, it’s really hard to gain your expected weight. In this article, I will try to discuss all healthy weight gain dinner ideas.
Here are the best 5 foods list for your dinner, top 3 fruits list, and top 3 dessert items to select your dinner for weight gain or add muscles in a healthy way.
Healthy Foods at Dinner for Faster Weight Gain
Rice is the best food for faster weight gain in a healthy way. Because it’s a pure source of carbs and provides a good amount of calories with important nutrients that accelerate the weight gain process. Rice is easy to cook, eat and digest. Even it keeps you full for a longer time than other foods at dinner.
If you want more calories just add some butter, cheese, peanuts, or cashews at the time of cooking. Even, you can easily eat rice with vegetables or any other curry-type recipes to add different tastes according to your choice.
According to USDA Just 100 grams of cooked white rice provides 130 calories, 28 grams of carbs, Protein 2.7 grams, Potassium 35 mg, Vitamin B6, and very little fat with other nutrients.
If you are non-veg, chicken breast is the best dinner for you to gain weight faster. It is one of the highest protein-rich food with a good amount of calories. A chicken breast can easily become a whole meal for your dinner. There are many ways to prepare this delicious dinner depending on the taste you want. Fried or grilled chicken breast is available all over the world. You may also cook like Pan-roasted chicken breast.
According to USDA, Just 100 grams of roasted chicken breast provides 197 calories, 30 grams of protein, 8 grams of fat, Potassium 245 mg, Sodium 71 mg, Cholesterol 84 mg, high amount of Vitamin B6, and other nutrients like Iron, Magnesium, and calcium.
Red meat can be the best dinner for muscle building and gaining weight for its leucine and creatine. Both nutrients boost your muscle mass (the soft muscle tissue in the body). Leucine (1 of the 3 essential branched-chain amino acids) may help to lean body mass and creatine (an amino acid) provides a nonstop supply of energy to working muscles. Red meats containing dietary creatine are possibly the best muscle-building supplement.
Try to choose a lean cut of red meat rather than fatty steak. Though both are a great source of protein but fatty steaks may increase the fat mass in your body.
Every 100 grams of beef provides 259 Calories, 27 grams of protein, 17 grams of fat. Red meat also contains a good amount of Phosphorus 158 mg, Potassium 270 mg, Calcium 18 mg, Sodium 66 mg, Zinc 4.8 mg, cholesterol 87 and so many nutrients.
Fatty Fish (oily fish)
Because of numerous health benefits, fatty fish or oily fish is the best among all healthy weight gain dinner ideas for both veg and non-veg person. Salmon, Sardines, Tuna, mackerel, trout, and herring are the most common and available fatty fish in the USA local market. Salmon provides a high amount of omega-3 fatty acids, proteins, and Calories. Omega-3s help to build and maintain a hale and hearty body.
You can prepare an alluring oily fish dinner for weight gain in a variety of ways like grilled, steamed, baked, poached, and smoked. Even you can eat raw fish like salmon or tuna in sushi and sashimi. But the best way for dinner is grilled with veggies and sauce.
According to USDA 100 grams of raw Atlantic, Salmon fish provides 208 Calories, 13 grams of fat including 3.1 grams saturated fat, 20 grams of protein, 363 mg Potassium, 59 mg Sodium, 55 mg Cholesterol, Vitamin C, Iron, Cobalamin, Magnesium and high amount of Vitamin B6.
Eggs are the world’s topmost available food. You may call it powerhouses of nutrition. One single egg provides a good amount of protein, healthy fat, and almost 18 vitamins and minerals. Most of the nutrients are packed in the yolk. Eggs can be part of your best dinner for weight gain. And can be prepared to eat in various ways, including boiling, omelet, frying, poaching, baking, and scrambling. To make your dinner for muscle gain just add some veggies, cheese, or avocado to get high calories with your egg poaching. You can eat 3-4 eggs every day, even more, if you don’t have found any intolerance to eggs.
According to USDA, 100 grams of poached egg supply 143 Calories, 9 grams of fat including 3.1 grams saturated fat, 13 grams of protein, 370 milligrams cholesterol, 297 milligrams sodium, 138 milligrams potassium, and other important vitamins.
Healthiest Fruits at Dinner to Gain Weight Fast
Fruits can be an important part of your weight gain dinner ideas. Because most fruits is a great source of carbohydrates, calories, vitamins, and minerals. Besides your regular dinner for weight gain don’t forget to add some dried fruits, Bananas, or Avocados.
To confirm the best dinner for weight gain, dried food should be a part of your dinner. Because it will provide antioxidants and micronutrients for your bodybuilding and weight gain. Available dry fruits are dry dates, almonds, cashews, raisins, and peanuts. A mixture of all these dry fruits is an excellent food option for every time you’re hungry. It will be tastier and healthier if you mix and blended it with a glass of milk or full-fat yogurt with water. Combining all of these you will get a high-level superpower juice containing too many calories, carbohydrates, different vitamins, and so many minerals.
Never think that dried foods are useless and have no health benefits. According to The U.S. Department of Agriculture (USDA) every 100 grams of dried fruit provides 359 calories, 2.7 grams of fat, 83 grams of carbohydrate, Sodium 403 mg, Potassium 164 mg, high amount of vitamin C, vitamin B6, Iron, Magnesium & very little amount of Calcium.
It’s very difficult to find out any country in the world where bananas are not available. Regular consumption of this fruit can help to increase your weight significantly. Bananas are filled with carbohydrates, different vitamins, and minerals. One single small size banana can provide a handsome amount of calories. You can consume it in many ways with your dinner for weight gain. Blending it with a glass of milk, you can easily make delicious banana juice. Even, you can use water and yogurt to make other delicious juice. Green bananas are very popular in many countries for their curry-type recipes.
According to The U.S. Department of Agriculture (USDA) every 100 grams, Banana provides 89 calories, 23 grams of carbohydrates including 2.6 grams of dietary fiber and 12-gram sugar, 358 milligrams of Potassium, Vitamin C, Vitamin B6, and a small number of minerals including iron and sodium.
Avocados are not working as a fattening fruit but they can help you to gain weight faster. It provides high calories, minerals, carbohydrates, and fat. You can eat this healthy fruit in many ways and can be a good part of your weight gain dinner ideas. The most popular way to enjoy it is “Avocado toast”. You can also consume it by making its guacamole, salads, soups, wraps, sandwiches, fries, sushi, grilled, baked, and pickled.
According to The U.S. Department of Agriculture (USDA) every 100 grams of Avocado provides 160 calories, 9 grams of carbohydrates including 7 grams of dietary fiber, 485 milligrams of Potassium, 15 grams of fat including 2.1 grams of saturated fat, Vitamin C, Vitamin B6, and different minerals.
Top 3 Dessert For Weight Gain Dinner Ideas
Many people don’t even think their outside dinner without dessert. As you are skinny and trying to gain your weight, please follow them. Dissert can have it at any time of the day but eat at least one dessert item like dark chocolate or full fat yogurt after your dinner.
If you want extra energy and weight by eating a very little amount of food, dark chocolate is the first and only option. Good quality dark chocolate offers a ton of antioxidants and other health benefits. Keep in mind that high-quality dark chocolate has at least 70 percent Cacao. Its high amount of fat and carbohydrate helps to increase your weight quicker than anything. Dark chocolate also reduces the risk of so many diseases like heart disease, stress, type 2 diabetes, and so on.
According to The U.S. Department of Agriculture (USDA), every 100 grams of dark chocolate provides 546 calories, 61 grams of carbohydrates including 48 grams of sugar and 7 grams of dietary fiber, 4.9 grams of protein, 559 milligrams of Potassium, 31 grams of fat including 19 grams saturated fat and huge amounts of minerals like Iron, Magnesium and so on.
Full Fat Yogurt
If you love dessert and want to increase your weight, a dairy-based product should be the first choice. And full-fat yogurt should be the first option among all dairy-based products. Numerous health benefits and tastes make yogurt the most popular dairy-based dessert. However, choosing the best yogurt from the grocery is challenging. That’s why to read the level carefully and make sure full-fat yogurt with your dinner for weight gain. To increase nutrition and taste a little bit higher you can add some dried fruit, Raspberries, granola, nuts, seeds, dark chocolate, honey, or coconut flakes.
Every 100 grams plain full-fat yogurt provides 61 calories, 3.3 grams of fat, 3.5 grams of protein, 4 grams of carbohydrates, 13 mg Cholesterol, vitamin A, vitamin C, 155 mg potassium, calcium, and other important minerals.
Ice cream should be the first option of your dessert selection for weight gain dinner ideas. If you don’t have any cold allergy problems, try to eat ice cream regularly. Ice cream may help you to gain weight faster of its high amount of carbohydrates and calories.
According to The U.S. Department of Agriculture (USDA), every 100 grams of chocolate ice cream provides 216 calories, 11 grams of fat, 28 grams of carbohydrates including 25 grams of sugar, 3.8 grams of protein, 3 mg caffeine, 34 mg cholesterol, 249 mg potassium, 6 mg sodium, vitamin C, vitamin B6, vitamin D, Magnesium, calcium, and other minerals.
FAQs regarding weight gain:
1. What should I NOT do to gain weight?
To gain weight never eat too much junk food. There are so many foods available around you that will help add some bodyweight but they are not healthy weight gain sources. Those foods will mostly add weight around your belly and will risk your life by increasing heart disease and diabetes. So, try to eat the healthy foods listed above or foods that can build your muscle without storing fat in your body. For weight gain food selection, always try to list up protein-rich foods.
2. Which fruit is best for increasing weight fast?
According to nutritional facts and health benefits, Avocados are the best fruit to gain weight fast. But Bananas and Mangos are also excellent choices to increase body weight.
3. What foods are high in protein for weight gain?
Chicken breast, fatty fish (oily fish), red meat are the top three high protein-rich food that helps to gain weight quickly.
4. Which deserts are best to gain weight fast?
Dark chocolate, Ice-cream, and full-fat yogurt are the top 3 dessert items to gain weight fast. If you like sweet eat dark chocolate or eat full-fat yogurt if you like the dairy product. Ice cream is unique in taste and best for all time.