High-Calorie Cheap Foods to Gain Weight


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For some people, gaining weight or adding muscle can be just as difficult as losing weight is for others. However, simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective.

1. Homemade protein smoothies

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Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight. Making your own smoothies is the best way since commercial versions are often full of sugar and lack nutrients. It also gives you full control over the flavor and nutrient content.

There are many delicious protein smoothie recipes. Avoid most commercial versions, which may contain added sugar and aren’t as nutritious.

2. Milk

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Milk has been used as a weight gainer or muscle builder for decades. It provides a good balance of proteins, carbs, and fats and is a good source of calcium, as well as other vitamins and minerals. For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weightlifting.  Additionally, studies have found that milk, or whey and casein combined, can lead to greater mass gain than other protein sources.  Drinking milk is a great way to add protein to your diet. It contains both casein and whey proteins.

3. Rice

Rice is a convenient, low cost carb source to help you gain weight. Just 1 cup (158 grams) of cooked white rice provides 204 calories, 44 grams of carbs, and very little fat.  Rice is also fairly calorie-dense, meaning you can easily obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you have a poor appetite or get full quickly. When you’re on the go or in a rush, 2-minute packs of microwavable rice can be easily added to other protein sources and premade meals. Another popular method is to prepare a large pot of rice, refrigerate it or freeze individual portions, and then combine it with different proteins and healthy fats for varied meals throughout the week. There are many ways to turn relatively bland rice into a taste extravaganza. The easiest way to add taste, calories, and a protein boost is to simply stir in some of these ingredients after you have cooked your rice:

  • butter and Parmesan cheese
  • broccoli and cheese
  • scrambled eggs
  • toasted sesame seeds, peanuts, or cashews

Another way to boost taste and calories is to top your rice with a sauce like curry, pesto, or alfredo. You can buy these sauces ready-made if you’re pressed for time. A rice dish can easily become a whole meal. Try this wild rice and chicken kale for a healthy lunch (400 calories per serving). You can also stir up your own healthy take on the Chinese takeout favorite, fried rice, with this vegetable-tofu “fried” rice dish — which is actually baked.

Rice is a great source of carbs that are easy to consume and digest.

4. Nuts and nut butters

Nuts and nut butters are perfect choices if you’re looking to gain weight. Just one small handful of raw almonds (1/4 cup) contains 170 calories, 6 grams of protein, 4 grams of fiber, and 15 grams of healthy fats. Since nuts are very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories. You can add nut butters to a variety of snacks or dishes, such as smoothies, yogurts, and crackers, to turn them into a high calorie snack in no time.

Nuts and nut butters are delicious, high calorie treats. They’re great for you and easy to add to many different snacks or recipes.

These are some high-calorie cheap foods.

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