Best weight gain recipes consist of protein-rich foods from plant and animal sources, healthy fats, oils, and dairy products. To gain weight we focus on gaining lean body mass.
Home-made protein smoothies, nuts, dry fruits, avocados, milk, cheese, starchy vegetables, lean chicken, fish, and eggs are some of the food sources that aid in weight gain.
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Table of Contents
Weight gain smoothie recipes
Below are some of the weight gain smoothie recipes that are easy to make at home.
Strawberry Peanut Butter Banana Smoothie
Ingredients
- Fresh strawberries – 4-5
- Small-sized bananas – 2
- Dates – 4-5
- Home-made peanut butter – 2 tbsp
- Milk – 100 ml
- Fresh yogurt – ½ cup
Preparation
- Add water, chopped bananas, sliced strawberries, dates, milk, and yogurt in a mixer grinder and blend it to a thick consistency.
- Add the peanut butter and pulse it. Add additional milk to adjust the consistency and serve chilled.
- Substitute for crunchy peanut butter for a difference in texture.
Mango Dry Fruit Smoothie
Ingredients
- Fresh mango puree – 1 cup
- Banana – 1 (small)
- Dates – 3
- Soaked figs – 3
- Fresh milk – ½ cup
- Fresh yogurt – ½ cup
Preparation
- Add all the ingredients and blend them to a smooth consistency in a blender or mixer grinder.
- Adjust the smoothie to a desirable consistency and enjoy.
Protein shakes recipes for muscle gain
Proteins are an important macronutrient for muscle gain. Switch to protein shakes for breakfast for a delicious and nutritious meal. Protein shakes improve the efficiency of workouts and promote muscle gain.
Spinach Banana Almond milk smoothie
Ingredients
- Fresh spinach leaves – a handful
- Banana – 1 (medium-sized)
- Peanut butter – 2 tbsp
- Almond milk – 200 ml
- Crushed flax seeds – 2 tsp
Preparation
- A well-riped banana fits the smoothie well.
- Add bananas, washed and cleaned spinach leaves, and peanut butter in a blender and blend well with half the quantity of almond milk.
- Add enough almond milk to adjust consistency and maintain a creamy texture.
- Throw in some crushed flax seeds to top it up.
Avocado- Mint-Choco chips Smoothie
Ingredients
- Avocado – ½ (peeled and chopped)
- Banana – 1 (sliced)
- Fresh mint leaves – 4-5
- Deseeded dates – 3-4
- Dark chocolate chips – 1 tbsp
- Freshly prepared soy/almond milk – 1 cup (200 ml)
Preparation
- Blend all the ingredients to a smooth consistency with the help of a blender
- Add in the dark chocolate chips and relish.
Weight gain salad recipes
Salads play a vital role in muscle gain. Salads that consist of high-calorie foods are essential for weight gain. Greens, veggies, and proteins form the base of most salads with nuts toppings such as roasted peanuts, walnuts, and almonds which makes the salads calorie-dense that aids in weight gain. Roasted seeds such as flax seeds, pumpkin seeds, and sunflower seeds make the salads crunchy and interesting and add protein to your meal.
Sprouts Salad
Ingredients
- Mixed sprouts – 2 cups
- Chopped cucumber – ¼ cup
- Chopped tomatoes – ¼ cup
- Grated carrots – ¼ cup
- Cumin powder – ½ tsp
- Red chili powder – 1 tsp
- Dry mango powder – ½ tsp
- Chopped capsicum – 2 tbsp
- Finely chopped coriander leaves – a few
- Finely chopped mint leaves – a few
- Freshly squeezed lemon juice – 2 tsp
- Roasted peanuts – 3 tbsp (crushed) for garnishing.
Preparation
- Cook the sprouts in boiling water with the required salt for 5-7 minutes until soft but crunchy. Discard the excess water and keep it aside.
- Take a large mixing bowl and add the sprouts and other spices and mix well. Make sure the spices, vegetables, and sprouts are combined well and add the lemon juice and stir well.
- Garnish the sprouts with roasted crushed peanuts to add flavor and crunchiness to the sprouts and serve immediately.
Chicken Cheese Salad
Ingredients
- Boiled chicken – 1 cup (shredded or cut into strips)
- Grated cheese – ¼ cup
- Plain yogurt – ¼ cup
- Chopped onions – ½ cup
- Chopped tomatoes (deseeded) – ½ cup (optional – Cherry tomatoes)
- Black pepper powder – 1 tsp
- Shredded lettuce – ½ cup
- Extra virgin olive oil – 2 tbsp
- Freshly squeezed lemon juice – 1 tsp
- Chopped spring onions – 1 tbsp
- Salt – as required
- Oregano and chili flakes – optional.
Preparation
- Place a grill pan on the heat and grill the chicken pieces with some oil on medium heat until it turns golden brown.
- For the dressing, take a mixing bowl and add chopped onions, tomatoes, lettuce, olive oil, yogurt, and lemon juice and mix all the ingredients well.
- Stir in the grilled chicken pieces with the prepared dressing and add salt and pepper and mix well.
- Melt the grated cheese in an oven and add it to the chicken salad.
- Add oregano and chili flakes for additional flavor and seasoning. Chicken salad is ready to serve.
Potato recipes for weight gain
Potato recipes for weight gain are French fries, mashed potatoes, potato rice, potato soup, and cheesy potato balls. Potatoes are nutritious starchy foods that pair well with butter and cheese. Potatoes are rich in antioxidants that protect the cells from free radical damage.
Buttery Melting potatoes
Ingredients
- Large potatoes – 2
- Unsalted butter – 3 tbsp
- Extra virgin olive oil – 1 tbsp
- Garlic – 3-4 cloves
- Freshly ground black pepper – ½ tsp
- Required salt
- Herbs (Thyme and Rosemary) – optional
Preparation
- Wash the potatoes well, peel them and pressure cook the potatoes with salt until half done.
- Cool the potatoes and cut into thick slices and keep them aside
- Heat a thick-bottomed skillet add unsalted butter and extra virgin olive oil and when the butter starts to bubble, add the finely chopped garlic and sliced potatoes and roast the potatoes on medium heat on both sides until they turn crispy
- Sprinkle some freshly ground black pepper powder, crushed herbs, and salt, and let it roast for another minute or two.
- Transfer the potatoes to a platter and serve hot.
Cheesy Potato Lasagna
Ingredients
- Potatoes – 3 (peeled)
- Minced chicken – 300 gm
- Chopped onion – 1
- Chopped tomato – 1
- Chopped fresh coriander – ¼ cup
- Mozzarella cheese slices – 5
- Heavy cream – 1 cup
- Shredded mozzarella cheese – 1 cup
- Eggs – 2
- Pepper powder – 1 tsp
- Required salt
Preparation
- Slice the potatoes thinly and add the slices to cold water to remove the excess starch in them
- Season the potatoes with salt and pepper evenly
- Place a pan on the heat, add some oil, finely chopped onions, and tomatoes, toss them with salt, and cook it to a mushy consistency.
- Add the minced chicken and let it cook for 5 minutes until well combined and forms a gravy consistency
- Take a square baking pan, grease it with some oil, and place a layer of potato slices evenly spread at the bottom of the pan
- Place half of the chicken mixture on top of the potato slices followed by half of the cheese slices
- Repeat the layers with potatoes, chicken, and cheese, sprinkle some chopped coriander on top of the cheese slices, and place a final layer of potatoes on top
- Preheat the oven to 180°C (350° F)
- Add the shredded cheese on top of the potato slices and press them slightly to form an even layer
- Mix the eggs and heavy cream in a small bowl and pour it over the shredded cheese
- Bake the lasagna for 40 minutes in the oven until the cheese turns golden brown
- Cool slightly, slice, and serve.
Egg recipes for weight gain
Eggs are an excellent choice of high-calorie, protein-rich foods with good sources of calcium and healthy fats. Eggs assist in muscle building and weight gain. 3 eggs can be consumed in a day for those who aim at building lean muscle and bulking up. Boiled eggs, scrambled eggs, poached eggs, and omelets are some of the variations to consume eggs.
Baked Eggs in an Avocado
Ingredients
- Ripe avocados – 1
- Whole eggs – 2
- A pinch of salt
- Black pepper powder – ¼ tsp
- A few chopped spring onions
Preparation
- Preheat the oven to 425°F
- Smear a tray or baking sheet with some oil
- Cut the avocado into equal halves and scoop some avocado pulp in the center to make room for the eggs
- Crack an egg and slowly drop it in the middle of the avocados. Ensure the yolk is intact and doesn’t mix up
- Repeat the same with the other half of the avocado and season it with salt and pepper
- Place the avocados in the oven and bake them till the egg whites set but the yolks are runny
- Garnish with spring onions and serve immediately.
Malai Egg Curry
Ingredients
- Eggs – 4
- Butter – 2 tsp
- Cooking oil – 1 tbsp
- Ginger-garlic paste – 1 tsp
- Full cream milk – 1½ cups
- Freshly ground black pepper – 1 tsp
- Fresh cream – ½ cup
- Chopped coriander leaves – 1 tbsp
- Salt – as required.
Spice powders
- Red chili powder – ½ tsp
- Coriander powder – ½ tsp
- Cumin powder – ¼ tsp
- Garam masala powder – ¼ tsp
To grind
- Onions – 2 (medium-sized)
- Green chilies – 2
Preparation
- Boil the eggs, remove the shells, slice them into halves, and keep them aside
- Make the onions and green chilies to a fine paste in a mixer grinder
- Heat a thick-bottomed pan and add the butter and oil and heat them
- Add the onion paste and ginger-garlic paste and saute them until the raw smell disappears
- Now add the red chili powder, coriander powder, cumin powder, and garam masala powder and saute for a minute.
- Add the milk (boiled and cooled), mix well and adjust the curry consistency with some water and cook it for a few minutes covered
- After the oil separates from the gravy, add the boiled eggs with the yolk facing upwards and sprinkle some pepper and coriander leaves and cook for a couple of minutes
- Now add the fresh cream, give it a gentle mix, and serve it with soft rotis or phulkas.
Weight gain chicken recipes
Weight gain chicken recipes consist of high-quality protein for weight gain. Boiled chicken, chicken curries, chicken salads, chicken soups, and grilled chicken breasts are not only delicious and nutritious but also aid in effective weight gain. Chicken is a rich source of proteins, niacin, selenium, and essential vitamins that boost immunity and healthy metabolism.
One Pot Chicken Fried Rice
Ingredients
- Chicken breasts – 300 gm
- Cooked rice – 1 cup
- Olive oil – 2 tbsp
- Sesame oil – 1 tbsp
- Finely chopped onion – 1
- Finely chopped carrots – ½ cup
- Shredded cabbage – ½ cup
- Eggs – 3
- Soy sauce – 1 tbsp
- Spring onions – 1 tbsp
- Salt – as required
- Roasted sesame seeds – optional
Preparation
- Heat olive oil in a pan, add chopped onions, and saute for a few minutes until it turns translucent. Now, add chopped carrots, shredded cabbage, and chicken breast and toss well with the required salt.
- Cook for 7-10 minutes until the chicken cooks well and turns juicy. The carrots and cabbage have been softened by this time.
- Whisk sesame oil and eggs in a small bowl and add it to the chicken-vegetable mixture and stir well till the eggs get scrambled.
- Add the cooked rice, soy sauce, and onion greens and mix well until all the ingredients are evenly combined.
- Garnish and serve hot.
Garlic Butter Chicken Bites
Ingredients
- Medium-sized chicken breasts – 3
- Olive oil – 3 tbsp
- Butter (Salted/unsalted) – 2 tbsp
- Garlic cloves – 4-5 (minced)
- Freshly ground pepper powder – 1 tsp
- Salt – as required
- Oregano and basil seasoning – ½ tsp
Preparation
- Wash the chicken well and cut it into smaller pieces.
- Prepare a mixture of olive oil, oregano, dried basil, salt, and pepper, and marinate the chicken pieces for 15-20 minutes.
- Heat olive oil and butter in a pan, add minced garlic and marinated chicken and cook well for 4-5 minutes.
- Flip over the chicken pieces to opposite sides and cook further for 3-4 minutes until well done.
- Add the remaining butter and toss well and garnish with coriander leaves and serve hot.
FAQs
Are eggs a good breakfast for building muscle?
Eggs are complete protein sources with all the essential amino acids making it a perfect meal for a healthy and nutritious breakfast. Eggs are loaded with vitamin B12, Riboflavin, vitamin D, and healthy fats that energize you during your workout in the journey of muscle building. Eggs can be consumed in the form of scrambled eggs, poached eggs, or boiled or poached forms.
How many chapatis should I eat in a lunch to gain weight?
The number of chapatis consumed depends upon the goal you want to reach. An average of 5 chapatis in combination with lentils, vegetables, and fruits provides the necessary carbs for energy. Chapatis made from whole wheat flour proves to be a good source of protein keeping you fuller for longer. An additional 500 calories are required to gain weight which can be achieved by increasing the number of chapatis consumed.
How many meals should I eat in a day to gain muscle?
Three large meals and 2-3 small meals should be consumed to increase the calorie intake to gain muscle. Protein-rich foods and 4-5 servings of fresh fruits and vegetables are advised for muscle gain. Workouts, intense training, and calorie-dense meals promote muscle growth and help in achieving lean body mass. Additional nutrition paves the way for effective muscle gain.
How much rice can I eat to gain weight?
Rice is an excellent source of carbohydrates that contributes to weight gain. 1-2 cups of cooked rice per day is sufficient to gain weight. The amount of rice to eat depends on the number of calories you burn in a day. A combination of rice and dal provides the necessary carbs and protein required to gain weight. Avoid consuming empty calories from sugary foods and sodas which can contribute to unhealthy weight gain.
Is rice good for you to gain weight?
Rice is a staple, economical food that provides the needed carbs, calories, and negligible amounts of fat. Rice is an easily-digestible food which if eaten frequently results in weight gain. Substitute brown rice for white rice as 1/3 cup of cooked brown rice provides 82 calories whereas white rice provides only 68 calories. Brown rice is also a rich source of vitamins, minerals, and fiber.
Should I eat 3 meals a day to gain muscle?
3 large meals a day with sufficient proteins and healthy fats leads to muscle gain. 3 meals can be distributed evenly as 6 small meals every 3-4 hours throughout the day. Heavy meals make you lethargic and feel lazy to work out. Ensure high-quality protein intake at every meal for steady muscle growth. Try adding smoothies and liquid calories in between meals for increased calorie intake and instant energy post-workout.
Should I eat 4 meals a day to gain muscle?
An average of 4-6 meals is recommended for muscle gain. The right proportion of carbohydrates, proteins, healthy fats, vitamins, and minerals is required in addition to consistent workouts and strength training. Frequent meals fuel your body after a hectic exercise. Increased calorie intake ensures adequate nutrition for efficient and quicker muscle growth. Increased protein intake at every meal helps in strengthening lean muscles and building new muscles.
What breakfast to eat for muscle gain?
Eggs, cottage cheese, fruits, vegetables, oats, chickpeas, smoothies, avocado toast, lean chicken, beans, and lentils form the base of a healthy breakfast for muscle gain. A healthy and nutritious breakfast keeps you active and energized for the rest of the day. Focus on whole foods and avoid junk foods and deep-fried foods.
What can I add to rice to gain weight?
Try adding eggs, chicken, fish, and dairy products such as cottage cheese, curd, beans, lentils, and vegetables for weight gain. Adding nuts, seeds, butter, cheese, and eggs increases your calorie intake thus increasing your chances of weight gain. Rice when combined with vegetables, pulses, and meats makes a wholesome meal that helps you gain weight.
What foods are good for lean bulking?
A calorie-surplus diet and a high-protein diet help in building lean bulk. Eggs, dairy products, poultry, red meats, fish, and legumes are good for lean bulking. Nuts and nut butter are rich in calories and protein that promote lean bulking. Vegetables and starchy foods ensure a slow and steady release of energy throughout the workout session and high-glycemic-index foods are essential for post-workout training.
What is the best breakfast for muscle gain and fat loss?
Cottage cheese sandwich, avocado toast, moong dal cheela, dal khichdi, boiled eggs, chicken omelet, hummus, protein oatmeal, banana shakes, and tofu scramble are some of the options for best breakfast for muscle gain and fat loss. High protein intake helps to cut down the body fat percentage and assists in faster muscle gain. Fruit smoothies provide adequate nutrition with a steady flow of energy during and after workouts.
What is the best dinner for bodybuilders?
Foods rich in ample protein serve to be the best dinner for bodybuilders. Grilled chicken, fish steaks, eggs, tofu, cottage cheese, nuts, fruits, starchy vegetables, beans, and legumes are some of the foods to be included in the dinner for bodybuilders. Make sure to avoid foods with high fat content such as butter, heavy creams, and meats rich in saturated fats as these foods might slow digestion and cause stomach discomfort.
What is the best snack for weight gain?
Roasted nuts, seeds, dried fruits, grilled cottage cheese, trail mix, eggs, avocado salad, peanut butter, hummus with vegetables, smoothies, and milkshakes are some of the options for best snacks for weight gain. Limit the consumption of highly processed foods high in sugars and sodium. Nuts, seeds, avocados, and fish are excellent sources of omega-3 fatty acids, proteins, antioxidants, vitamins, and minerals that decrease the risk of cardiovascular diseases.
What should I eat daily for muscle building?
Seafood, lean meats, turkey, shrimp, eggs, and full-cream dairy products are excellent sources of protein that are great choices for muscle building. Beans, legumes, chickpeas, peanuts, almonds, soybeans, edamame, quinoa, brown rice, and tofu boost your protein intake which helps to grow more muscles. Avoid munching on deep-fried foods which increase inflammation and cause blocks in the arteries.
What should I eat for dinner for muscle growth?
Grilled chicken breast, air-fried turkey patties, steamed fish, roasted shrimp, boiled eggs, omelets, cottage cheese, tofu sandwiches, steamed veggies, fruits, and milk can be the options for dinner for muscle growth. Ample amounts of protein stimulate growth hormones and promote muscle growth. A healthy dinner improves sleep, helps in maintaining energy levels, and adequate rest promotes better recovery from training.
What should I eat for lunch to gain weight?
White rice, brown rice, wheat rotis, beans, lentils, starchy vegetables, avocados, dried fruits, chicken, turkey, oily fish such as salmon, dairy products such as curd, cheese, and cottage cheese, stir-fried eggs, butter pasta, salads, fruits, smoothies, and high-calories shakes are some of the food choices for lunch to gain weight. High-calorie foods increase your daily calorie intake and promote weight gain.
What should I eat in evening snacks for weight gain?
Roasted nuts and seeds, grilled paneer fingers, baked vegetable cutlets, fruits-yogurt bowl, granola cereals with milk, smoothies/thick shakes, peanut butter toast, dry fruit and nut trail mix, cheese sandwiches, scrambled/boiled eggs, and baked falafel are some of the options for evening snacks for weight gain. Eating smaller portions of meals and snacks at frequent intervals is considered beneficial for weight gain without the feeling of extreme fullness.