Fuel, lift, grow: A guide to healthy weight gain

Gaining weight isn’t just about eating more, it’s about eating right. Whether you’re recovering from illness, have a fast metabolism, or simply want to build muscle, here’s how to gain weight in a healthy, sustainable way.

Eat More Often

Increase your meal frequency to 5–6 small meals a day. This helps you consume more calories without feeling overly full.

Choose Nutrient-Dense Foods

Focus on whole foods rich in calories and nutrients:

• Healthy fats (avocados, nuts, olive oil)
• Complex carbs (brown rice, oats, sweet potatoes)
• Lean proteins (chicken, eggs, tofu, Greek yogurt)

Add Calorie Boosters

Top meals with extras: nut butters, seeds, cheese, or olive oil. These add calories without too much volume.

Strength Train

Pair your nutrition with resistance training to build muscle, not just fat. This promotes healthy weight gain and better body composition.

Don’t Skip Hydration

Drink smoothies, milk, and protein shakes, especially between meals. Avoid filling up on water before eating.