Gaining weight in a healthy way involves more than just eating larger portions. It requires a balanced approach that supports muscle growth, provides essential nutrients, and avoids excessive fat gain.

Knowing how to gain weight can help improve energy levels, support overall health, and promote physical strength. This can be achieved through regular meals, high-quality protein sources, healthy fats, and adequate hydration.

A well-structured plan may also include strength training, nutrient-dense snacks, and supplements when needed. Understanding which foods to include, what to avoid, and how to organize meals is essential for achieving safe and sustainable weight gain.

Weight gain tips

Gaining weight in a healthy way is more than just eating more food or eating higher calories. Below, we recommend 6 tips that are fundamental for anyone who is trying to gain weight healthily:

1. Eat every 3 hours

Eating every 3 hours is important to ensure you are increasing calorie consumption throughout the day, which will lead to weight gain. You should consume more calories than you burn. In addition, your calories should be a good balance of carbohydrates, protein and fat, all which contribute to muscle gain.

Therefore, you should not skip meals so that you do not miss out on any nutrients and so that you can maintain adequate levels of glucose and amino acids in the blood (which will promote muscle recovery and growth).

2. Include protein in all meals

Including protein in all meals ensures that the amino acid levels in your blood are constant throughout the day, which will promote good muscle recovery after working out.

Protein is present in food like meats, chicken, fish, eggs, cheese and yogurt. You should have snacks with efficient combinations of protein, like a sandwich with chicken and cheese on whole wheat bread, or toast with cheese and yogurt. Learn more about different food sources of protein.

3. Consume good fats

Food that is rich in good fats (like chestnuts, peanuts, avocado, coconut, olive oil and seeds) are great ways to increase calories in the diet with small volumes of foods. In addition, these fats help with muscle mass gain and do not stimulate fat gain in the body.

Other ways to use these types of foods in your meals include adding peanut butter to your bread or a smoothie, eating some chestnuts with snacks, adding 1 spoon of coconut yogurt and making avocado smoothies for a snack.

4. Eat at least 3 pieces of fruit per day

Eating at least 3 fruits per day and adding a vegetable salad to your lunch or dinner can help increase the amount of vitamins and minerals in your diet. This is essential for optimal functioning of your metabolism and for the increase of muscle mass.

Fruits can be consumed fresh or in smoothies, and can be added to snacks or as a dessert for lunch or dinner.

5. Drink at least 2.5 L (about half a gallon) of water per day

Drinking lots of water and maintaining hydration is important for muscle mass gain. Hypertrophy, which is the increase of muscular cells, will only occur if there is sufficient water to increase cellular volume.

Therefore, it is important to be aware and to track your daily water intake. Keep in mind that sodas and artificial juices do not count toward your fluid intake. It is important to consume water between your meals, as drinking water with food can interfere with the digestive process.

6. Performing exercise

To ensure your extra calories are being transformed into muscle and not fat, it is important to exercise 3 to 5 times per week. You should focus on exercises that involve strength training and aerobics. Ideally, you should consult a personal trainer to prepare an exercise plan that meets your goals.

7. Taking supplements to gain weight

Using supplements can be helpful in some cases, especially when your diet does not meet your energy needs or when you want to increase muscle mass. Some supplements that may be recommended are:

Gainers (high-calorie powders): Powder supplements that combine a large amount of calories, carbohydrates, and protein. They are recommended for people with low appetite or high energy demands, helping to gain weight more easily.
Whey protein: A high-quality protein extracted from milk whey. It promotes muscle recovery and development, especially when consumed after exercise.
Polymeric formulas: Liquid or powder supplements that provide calories, protein, healthy fats, vitamins, and minerals. They are often used in cases of malnutrition, loss of muscle mass, or when it’s not possible to meet nutritional needs with diet alone.

These supplements should always be prescribed by a registered dietitian or healthcare professional.

What foods to eat to gain weight

The most recommended foods for gaining weight are:

Food group	Examples
Quality proteins	Eggs, chicken, lean meat, fish, tuna, yogurt, cheese, tofu, soy meat
Complex carbohydrates	Rice, oats, whole wheat bread, sweet potato, potato, beans, whole wheat pasta
Healthy fats	Avocado, walnuts, almonds, peanuts, peanut butter, olive oil, flaxseeds, chia seeds, sesame seeds
Energy-dense fruits	Banana, papaya, mango, dates, raisins, coconut, avocado
Useful calorie boosters	Whole or semi-skim milk, granola, honey, fruit smoothies or shakes

The recommended foods for gaining weight may vary depending on each person’s health condition. That’s why it’s essential to have guidance from a registered dietitian, who will adapt the meal plan to individual needs, medical history, and personal goals.

What to avoid eating

Weight gain should be based on a balanced diet, avoiding ultra-processed products high in saturated fats and added sugars. Some examples to avoid are: deli meats, sweets, fast food, cookies, sodas, pasteurized juices, fried foods, and industrial bakery products.

Sample meal plan to gain weight

The table below shows a 3-day example of a diet to help increase weight:

Meal	Day 1	Day 2	Day 3
Breakfast	Coffee with milk + Whole wheat sandwich with lettuce, tomato, cheese, and egg + 1 apple	Milk with cocoa + Chicken and cheese wrap + 1 tangerine	Fresh orange juice + Spinach omelet with chicken
Morning snack	Rice cakes with peanut butter + 30 g almonds	Avocado and egg sandwich + 1 banana	Oatmeal with fruit and nuts or seeds
Lunch	Chicken stroganoff with rice and black beans + Cabbage and carrot salad with plain yogurt + 1 orange	Whole wheat pasta with tuna, olives, corn, and cherry tomatoes + Lettuce salad with olive oil + 1 slice of melon	Meatballs with mashed potatoes + Broccoli gratin with cheese and olive oil
Afternoon snack	Chicken and cheese wrap + 1 pear	Yogurt with granola + Whole wheat toast with cheese	Avocado and papaya smoothie + Oats + Chia seeds
Dinner	Brown rice with lentils and shredded chicken, served with avocado and tomato salad with olive oil dressing	Mashed sweet potato with ground beef and cheese + Spinach salad with walnuts and olive oil dressing	Creamy pumpkin soup + Whole wheat baguette sandwich with turkey breast, lettuce, tomato, and avocado, with yogurt-cilantro dressing
Evening snack	Banana smoothie with plain yogurt and oats	1 glass of plant-based beverage	2 boiled eggs

It is recommended to see a registered dietitian to create a personalized meal plan, as amounts and needs vary depending on age, gender, physical activity level, and health history.

In some cases, the professional may also recommend nutritional supplements, such as protein powders or high-calorie formulas, to complement the diet and promote weight gain. Learn more about supplements to gain muscle mass.

FAQs

Some frequently asked questions about gaining weight in a healthy way are:

1. How long does it take to gain weight?

The average time to gain weight in a healthy way is about 6 months, although initial changes may be seen in 3 months. This depends on factors such as diet, physical activity, and individual characteristics. Learn how long it takes to gain muscle mass.

2. Is it possible to gain weight in 3 days?

Yes, it is possible to gain weight in 3 days, but the increase is usually due to fluid retention or glycogen storage, not real muscle or fat gain.

For a sustained change, consistent eating and exercise are required for several weeks.

3. What vitamins help women gain weight?

Some vitamins and minerals can help women gain weight in a healthy way, as they promote metabolism, appetite, and muscle gain.

B-complex vitamins (such as B1, B3, B6, and B12) stimulate appetite and improve energy use. Vitamin D supports muscle health, while folic acid and iron improve oxygen delivery in the body.

Zinc and magnesium are also important, as they are involved in protein synthesis and healthy metabolism. When deficiencies are present, a dietitian may recommend supplements.

4. How much weight should I gain?

To know how much you should gain, use our ideal weight calculator:

This calculator helps you to determine how much weight you should gain. It is not indicated for children, pregnant women, older adults or athletes, as muscle and fat mass will differ with these age groups.

5. Why is it hard to gain weight?

Some common reasons that can make it harder to gain weight include:

Fast metabolism
High physical activity
Conditions such as hyperthyroidism or intestinal malabsorption
Stress and anxiety
Eating disorders

In these cases, it’s important to see a healthcare professional to identify the causes and create an appropriate plan of action.

How to Gain Weight: 7 Healthy Eating Tips (& 3-Day Meal Plan)