Healthy snacks for weight gain

The information on this page is ✔ fact-checked.

When trying to gain weight, it’s important to consume enough calories to support muscle growth and repair. However, finding healthy snack options that are high in calories can be challenging.

Here are 8 healthy snack ideas that can help to support weight gain while providing essential nutrients for overall health. These options can be easily incorporated into your daily routine and can help you meet your calorie requirements.

Keep in mind, it’s important to also have a balanced diet and regular exercise as part of your weight gain plan.

Snacks list

Nut butter and crackers

Nut butter, such as peanut or almond butter, paired with whole grain crackers is a healthy snack option for weight gain^[1][2] as it provides a balance of healthy fats, protein, and carbohydrates which are essential for weight gain.

The healthy fats in the nut butter can promote satiety and help to prevent overeating.^[3]

Additionally, whole grain crackers provide complex carbohydrates^[4] which can provide sustained energy, and fiber which can help to promote healthy digestion.

Protein shake

A protein shake made with a protein powder, milk or a plant-based milk, and fruit can be a healthy snack option for weight gain^[5][6][7] as it provides a balance of protein and carbohydrates.

Protein can help to promote muscle growth and repair, which can aid in weight gain.

Additionally, the carbohydrates in the shake can provide energy, and the fruit can add antioxidants and other important nutrients.

Also read: Healthy snacks for cats

Oatmeal and fruit

Oatmeal is a nutrient-dense choice for weight gain, being rich in carbohydrates, fiber, and calories,^[8] promoting a sense of fullness and providing energy.

Adding fruits like berries or bananas to oatmeal^[9] not only enhances flavor but also introduces essential vitamins, minerals, and antioxidants, making it a tasty and nutritious option for those aiming to gain weight.

Granola and yogurt

Granola is a healthy snack option for weight gain as it is a good source of carbohydrates and healthy fats from nuts and seeds.^[10] Adding yogurt,^[11] which is high in protein, can help to promote muscle growth and repair.

The combination of carbohydrates, healthy fats, and protein in this snack can help to promote satiety and aid in weight gain.

Also read: Healthy snacks for high blood pressure

Cheese and crackers

Cheese and crackers make a healthy snack option for weight gain^[12] as cheese provides a good source of protein and healthy fats,^[13] while crackers contribute carbohydrates.^[14]

The combination of protein, healthy fats, and carbohydrates can provide sustained energy and help to promote weight gain.

Meat and vegetable skewers

Meat and vegetable skewers are a healthy snack option for weight gain^[15] as they provide a balance of protein from meat and carbohydrates from vegetables.

Skewers can be made with a variety of meats such as chicken, beef, or pork, and vegetables such as bell peppers, zucchini, and onions.^[16]

Energy balls

Energy balls are a healthy snack option for weight gain as they are high in carbohydrates and healthy fats from ingredients such as oats, nuts, and seeds.^[17]

They are also a good source of protein and fiber,^[18] which can help to promote satiety and healthy digestion.

Also read: Healthy snacks for runners

Smoothie

Smoothies made with ingredients such as milk, yogurt, fruits, and nut butter can be a healthy snack option for weight gain^[19] as they provide a balance of carbohydrates, protein, and healthy fats.

Smoothies can be customized to meet individual nutritional needs and preferences, and they can be a great way to add extra calories to the diet.

Conclusion

Incorporating healthy snacks into your diet is an effective way to support weight gain while maintaining good nutrition.

These 8 snack ideas are a great starting point for those looking for healthy, high-calorie options. Remember to also include a balanced diet and regular exercise as part of your weight gain plan.

With these snack ideas, you can enjoy tasty and nutritious options that will help you reach your goals, and can be incorporated in your daily routine to help you meet your calorie requirements.

It’s important to listen to your body and make adjustments as needed to find what works best for you.

📝 Your feedback matters. Visit our contact page.

Related

• Healthy snacks for cats
• Healthy snacks for high blood pressure
• Healthy snacks for runners
• Healthy snacks for school
• Healthy snacks for athletes

References

1. Healthy Ways to Add Calories – Veterans Affairs (.gov)
2. Weight Gain Tips – Minnesota Department of Health
3. Nut Butters: Which One Is Healthiest? – Cedars-Sinai
4. Crackers, standard snack-type, regular – United States Department of Agriculture (.gov)
5. How to Make a High-Calorie Shake – Perelman School of Medicine
6. High Calorie, High Protein Milkshake Recipes – University of Rochester Medical Center
7. 12 Healthy Protein Shakes for Weight Gain – Healthline
8. Does Oatmeal Make You Gain Weight? – MedicineNet
9. High Calorie Oatmeal for Weight Gain and Bulking – MattsfitChef
10. High Calorie Granola for Weight Gain (Gluten Free, Vegan Recipe) – Summer Yule
11. Best Yogurt Combinations For Stronger Muscles, Says Dietitian – Eat This Not That
12. The real weight-gain culprit: Mindless snacking – A Healthier Michigan
13. Cheese | The Nutrition Source – Harvard T.H. Chan School of Public Health
14. Best and Worst Cracker Choices – Nutrition Facts – Verywell Fit
15. Meat consumption and prospective weight change in participants of the EPIC-PANACEA study – National Institutes of Health (.gov)
16. Grilled Steak and Vegetable Kabobs – Tastes Lovely
17. Protein Balls Recipe – Well Plated by Erin
18. 5-Minute Protein Peanut Butter Energy Bites – Ambitious Kitchen
19. 13 High Calorie Smoothies For Weight Gain – Creative Nourish

External links

• High-Calorie Foods and Snack Ideas to Gain Weight – Cleveland Clinic
• 10 Best High-Calorie Snacks for Weight Gain – Good Housekeeping
• The 18 Best Healthful Foods to Gain Weight Fast – Healthline
• High calorie snacks for weight gain: 10 options to try – Medical News Today
• Tasty High-Calorie Snacks for Healthy Weight Gain – GoodRx
• High-Calorie Food List and Snack Ideas – Perelman School of Medicine
• Healthy, High Calorie Snacks | Treatments – UW Health
• Healthy Snacking for Weight Gain – Columbia University Irving Medical Center
• 11 High-Calorie Snacks for Smarter Weight Gain – Verywell Fit
• 57 Easy High Calorie Snacks for Weight Gain – The Geriatric Dietitian
• 7 Healthy Snacks to Gain Weight – HealthNews
• How To Gain Weight – 8 Healthy High Calorie Foods – Holland & Barrett
• 15 High Protein Snacks Great for Building Muscle Mass – NOVI Health
• 31 High-Calorie Snacks for Healthy Weight Gain – All Nutritious
• 17 Easy High-Calorie Snacks For Healthy Weight Gain – Nutriciously
• 71 High-Calorie Snacks for Healthy Weight Gain (Bulking) – Unfold Today
• Healthy High Calorie Foods for Underweight Kids – Healthy Family Project
• 7 Healthy Snacks for Weight Gain / Fitness / Body Building – FitDay
• 20 Healthy Snacks Under 200 Calories – Everyday Health
• 690 Gain weight ! ideas | food, healthy, recipes – Pinterest
• 12 High Calorie Foods For Effective Weight Gain – Marathon Handbook
• Healthy Weight Gain Diet: 7-Day Meal Plan – EatingWell