10 Foods To Eat To Quickly Gain Weight and Muscle. Pack on that muscle mass!
#1 Lean Meats
So first on the list would be lean meats. This can include chicken breasts, lean steak, lean ground beef, salmon, and other lean meats. The reason you want to incorporate these in your diet is that they are high in protein which will make you gain weight and quality muscle as opposed to eating junk food which will only make you gain fat. Lean meats help you get to the daily protein intake that is required to gain muscle which is about 0.8 -1 gram of protein per pound of bodyweight. With that said, Lean meats are a great food for anyone looking to pack on some solid muscle.
Second, on the list are eggs. Eggs are considered one of the best muscle building foods and many bodybuilders incorporate eggs in their diet to build solid muscle mass. Eggs are high in protein, fat, and are full of nutrients. You can eat whole eggs or you can also incorporate some egg whites.
So for example, if you are making eggs for breakfast. You can use three whole eggs with the yolk, and then use 3 more eggs but just the whites removing the yolk.
Nonetheless, eggs should be a staple in your muscle-building diet because they are high in protein, good fats, and nutrients.
Up next is oats. Oats have to be one of the healthiest and tastiest foods because they are filled with fiber, vitamins, minerals, and antioxidants. There are literally dozens if not hundreds of healthy oat recipes that you can try. Not only that oats are very inexpensive and are great if you are on a budget!
On top of all this, Oats are also a great food to put on weight and muscle because roughly 1 cup of uncooked oats has around 300 calories! Yes, that’s right, it’s packed with the good calories your body needs for fuel in the gym.
Number four on the list we have avocados which are an excellent source of healthy fats. This fruit is very calorically dense and is packed with good fats to help you gain weight. One single avocado can contain about 322 calories, 29 grams of fat, 17 grams of carbs, 13 grams of fiber, and 4 grams of protein. A single avocado is packed with tons of fiber, vitamins, and minerals.
On top of all this, you can eat avocados in many different ways like putting it on your toast, salads, eggs, soups, and many other ways.
#5 Sweet Potatoes
Sweet Potatoes are number five on the list because they are packed with calories and carbs. Sweet potatoes are cost-effective and very easy to make with many meals!
A sweet potato (around 130 grams) has about 112 calories, 0 fat, 26 grams of carbohydrates, 3.9 grams of fiber, and 2 grams of protein.
#6 Peanut Butter & Nut Butters
Number 6 on the list is peanut butter and nut butters. This one has to be one of my favorites! Peanut butter or any other nut butter taste like a snack and they are packed with healthy fats and calories.
A serving of peanut butter, which is 2 tablespoons, contains 190 calories, 16 grams of fat, 7 grams of carbs, 2 grams of fiber, and 7 grams of protein. This is insane! You see what I mean, it’s so easy to get calories from healthy peanut butters or other nut butters.
On top of that, it’s so easy to make. Scoop two tablespoons of peanut butter or any nut butter and add it right to your protein shake or simply do what I do and eat it alone.
Up next we have rice. Rice is a classic and staple food used by many to gain weight and muscle mass.
Let’s see why. A single cup of rice has around 240 calories, almost no fat, a whopping 53 grams of carbs, and about 4.4 grams of protein. You can easily eat 1-2 cups of rice in a meal.
Even though some people may tell you to stay away from white rice, in my opinion, it’s not bad at all. So with that said you can eat brown or white rice, whichever you enjoy the most.
#8 Whole wheat Bread
For number 8 we have whole wheat bread. Whole wheat bread is packed with nutrients like fiber and protein.
2 slices of whole wheat bread there are 120 calories, 1.5 grams of fat, 25 grams of carbs, 3 grams of fiber, and 5 grams of protein.
#9 Healthy oils
The ninth foods we have on the list to gain weight is healthy oils. Healthy oils like extra-virgin olive oil are by far one of the easiest ways to get calories in and start seeing the scale go up.
For instance, one single tablespoon of extra-virgin olive oil has around 120 calories and 14 grams of fat!
#10 Protein Powder
The last and final one on the list is protein powder. This is one of my favorites because it is very cost-effective, easy, and fast to make. You can easily scoop some protein into a shaker, shake it up, and have a couple protein shakes throughout the day to start gaining weight and muscle easily.
A scoop of whey protein has around 120 calories, 1 gram of fat, 2 grams of carbohydrates, and a whopping 24 grams of protein!
Music Credit: Lakey Inspired – Chill Day