15 Weight Gain Snacks: Healthy and Muscular in 2024

Gaining weight can be a challenge for some people, especially when they’re trying to do it in a healthy and controlled manner. Incorporating high-calorie snacks into our daily diet can be an effective way to increase our overall calorie intake and promote healthy weight gain.

I’ll show you my favorite snacks so that this will no longer be a problem for you in the future!

15 High-Calorie Weight Gain Snacks

We’ve compiled a list of our favorite 15 delicious and nutritious options to help you reach your goals in a healthy way.

  1. Avocado toast: Rich in healthy fats and containing more than 300 calories per serving, depending on the toppings you choose. Simply spread mashed avocado on whole-grain bread, and top it with your favorite ingredients like a fried egg or smoked salmon.
 weight gain snack
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  1. Full-fat yogurt with fresh berries and honey: Combining protein and natural sugars, this tasty snack is easy to prepare and can deliver a significant calorie boost.
  2. Protein balls: Made with just three ingredients like oats, nut butter, and protein powder, these convenient bites can pack a caloric punch and help you build muscle.
  3. Pita nachos: Swap out corn chips for whole wheat pita chips, and load them with your favorite nacho toppings, like cheese, beans, and avocado, to create a high-calorie, nutritious snack.
  4. Banana and nuts: Combining a medium banana with a handful of nuts delivers a minimum of 295 calories, and offers a mix of carbohydrates, proteins, and healthy fats.
  5. Peanut butter and apples: With 285 calories per serving, spread your favorite nut butter on apple slices for a delicious and satisfying snack.
  6. Cottage cheese and peaches: Providing at least 270 calories, this protein-rich snack can be enjoyed with fresh or canned peaches for a sweet and savory combination.
  7. High-calorie shakes: By blending ingredients like whole milk, protein powder, and fruits, you can easily create customizable shakes containing 500 or more calories to fuel your weight gain journey.
  8. Milk and cookies: While we recommend indulging in moderation, a glass of whole milk and a few cookies can deliver 320 calories and satisfy your sweet tooth.
  9. Nut butter on toast: Spread your choice of nut butter on a slice of whole-grain toast for an energy-dense snack, containing both protein and healthy fats.
  10. Granola and dried fruit: Mix your favorite granola with dried fruits like raisins, apricots, or cranberries for an energy-packed snack that delivers both fiber and calories.
  11. Cheese and crackers: Combine whole-grain crackers with full-fat cheese slices for a high-calorie snack that’s both rich in flavors and textures.
  12. Dark chocolate and nuts: Pairing dark chocolate with nuts creates a decadent and calorie-dense snack, full of antioxidants and healthy fats.
  13. Hummus and raw vegetables: Spread hummus onto nutrient-dense vegetables like carrots, cucumbers, or bell peppers to create a high-calorie and fiber-filled snack.
  14. Trail mix: Make your own trail mix with a combination of nuts, seeds, and dried fruit for a calorie-packed snack that’s perfect for on-the-go enjoyment.

Incorporating these high-calorie snacks into your diet can help you increase your daily caloric intake and reach your weight gain goals in a healthy and satisfying manner.

Choosing the Right Snacks for Weight Gain

Nutrient-Dense Snack Options

When aiming to gain weight, it’s essential to consume snacks rich in healthy fats, proteins, and complex carbohydrates. Here are some excellent options:

  • Nuts and Seeds: Almonds, walnuts, sunflower seeds, and flaxseeds are all good choices as they are calorie-dense and packed with healthy fats.
 weight gain nuts
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  • Nut and Seed Butters: Peanut butter, almond butter, cashew butter, and sunflower butter make delicious, high-calorie spreads on bread, crackers or fruit.
  • Cheese: Full-fat dairy like cheese is not only rich in nutrients, but also adds calories and healthy fats.
  • Trail Mix: Combining dried fruits, nuts, and seeds in a homemade trail mix is a portable and calorie-dense snack option.
  • Avocado: With its healthy fats and abundance of vitamins, adding avocado to your diet can enhance calorie intake. Try using it as a spread or mixed into smoothies.
  • Whole Milk and Full-fat Dairy: Incorporating whole milk, full-fat yogurt, or cottage cheese into your diet can help increase calorie consumption.
  • Olive Oil: Try adding a drizzle of olive oil to your meals, or mix it into a salad for an extra dose of calories and healthy fats.
  • Granola: Made from nutrient-dense ingredients like oats, nuts, and dried fruits, granola can be a high-calorie addition to your snack routine.

Remember, it’s essential to listen to your body and adjust portion sizes based on your individual needs and goals.

Implementing Snacks into Daily Meals

Snacking Strategies for Balanced Eating

When it comes to balancing our meals and snacks, variety is essential. We can ensure that our snacks contribute to a nutritious diet by incorporating different food groups. For instance, we can combine whole grain crackers with low-fat cheese, or mix dried fruit and nuts to make our own trail mix. Both options would provide us with a balance of carbohydrates, proteins, and healthy fats. Consuming high-calorie snacks, like nuts and seed butters, can be an effective method for weight gain.

Here are some ideas for balanced snacks:

  • Fruits and vegetables: Apple slices with peanut butter, carrot sticks with hummus
  • Protein-rich foods: Greek yogurt with granola, hard-boiled eggs with avocado
  • Whole grains: Whole grain toast with almond butter, oatmeal with dried fruit and nuts
 healthy food
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Timing of Snacks for Optimal Weight Gain

In our opinion, this is a matter of routine. Find out for yourself at what times the snacks are best for you, without them interfering with your work or sport.

Some examples of when to incorporate snacks into our daily routine include:

  1. Mid-morning break
  2. Afternoon slump
  3. Post-workout recovery
  4. Pre-bedtime treat

Snacking Habits and Caloric Surplus

To instigate weight gain, we need to create a caloric surplus, which means consuming more calories than our body needs for its daily activities.

By consistently incorporating high-quality snacks into our daily meals, we can contribute to a caloric surplus that fosters healthy weight gain. Focusing on high-calorie snacks and maintaining a balanced diet will enable us to reach our desired weight in a sustainable and nourishing manner.

 pancake and blueberry snack
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Potential Dangers of Unhealthy Snacking

Unhealthy snacking can have negative impacts on our health, especially when it includes excessive amounts of added sugars and saturated fats.

Effects of Added Sugars and Saturated Fats

Many popular snack choices, such as chips and sweets, contain high levels of added sugars and saturated fats. Consuming these unhealthy ingredients can contribute to weight gain, obesity, and other chronic health conditions like heart disease and type 2 diabetes. Additionally, snacks high in salt can lead to increased blood pressure and other cardiovascular issues.

Consider the following examples of unhealthy snack choices:

  • Chips (high in salt and saturated fat)
  • Sugary beverages (high in added sugar)
  • Candy (high in added sugar and often saturated fat)
  • Pastries (high in saturated fat and added sugar)

Here is a sample table showing some high-calorie snack choices and their caloric content:

Snack ItemCalories per Serving
Chips (1 ounce)150
Candy bar200

To maintain a healthy diet, we should strive to make better snack choices and limit our consumption of added sugar and saturated fat. Instead, opt for healthier options, such as fresh fruits, vegetables, whole grains, and nuts. By making these changes, we can help protect our long-term health and well-being.

Practical Snack Ideas and Recipes

When it comes to gaining weight healthily, it’s crucial to choose snacks that are rich in nutrients and provide a good balance of protein, healthy fats, and carbohydrates. In this section, we’ll share some practical snack ideas and recipes that you can easily prepare at home, featuring a variety of ingredients like nuts, seeds, avocados, bananas, and more.

Homemade Snack Preparations

1. Nut and Seed Energy Bars
Combine a selection of your favorite nuts and seeds, such as almonds and sunflower seeds, with some dried fruit (like berries) and a binding agent like honey. Press the mixture into a tray, refrigerate, and then cut into bars for a portable, high-calorie snack.

2. Chocolate Avocado Smoothie
Blend ripe avocados with cocoa powder, a ripe banana, a generous helping of nut butter (like peanut or almond butter), and some almond milk to create a creamy, high-calorie chocolate smoothie.

3. Pea and Hummus Dip
Blend cooked peas with hummus, olive oil, and your favorite spices to create a smooth, protein-rich dip. Enjoy with whole grain crackers or veggie sticks for added fiber and crunch.

Quick and Easy Snack Combinations

1. Nut Butter Banana Boats
Slice a banana lengthwise and spread your favorite nut butter (like peanut or almond butter) on one side. Close the banana and slice into bite-sized pieces. This simple snack packs a punch with protein, healthy fats, and carbohydrates.

 chocolate banana
by Pinterest

2. Cottage Cheese and Dried Fruit Delight
For a protein and fiber-packed snack, mix a serving of cottage cheese with your favorite dried fruits, such as raisins, apricots, or cranberries. Add a drizzle of honey for some added sweetness.

3. Egg Salad and Whole Grain Crackers
Prepare a classic egg salad with hard-boiled eggs, a touch of mayonnaise, mustard, and seasonings. Serve it with whole grain crackers for a savory and satisfying high-calorie snack.

By incorporating these snack ideas into your routine, you can easily increase your caloric intake while enjoying tasty, nutrient-dense foods. Remember to keep it balanced and opt for snacks rich in protein, fiber, and healthy fats to ensure you’re not just gaining weight, but also taking care of your overall health.

It’s crucial to strike a balance between increasing calorie intake while ensuring we receive the nutrients required for overall health and well-being.


What are the best snacks for weight gain?

The best snacks for weight gain include high-calorie options such as nuts, nut butters, dried fruits, granola, Greek yogurt, avocado, and protein-rich foods like eggs and protein powder. These snacks provide essential nutrients and energy for healthy weight gain.

How can a skinny person gain weight fast?

A skinny person can gain weight fast by consuming a surplus of calories through nutrient-dense foods like lean proteins, healthy fats, complex carbohydrates, and high-calorie snacks. Incorporating strength training to build muscle mass can also aid in healthy weight gain.

How can I eat 3,000 calories a day?

To consume 3,000 calories a day, focus on calorie-dense foods like nuts, avocados, nut butters, whole grains, lean proteins, and healthy fats. Incorporate frequent meals and snacks, and consider smoothies or shakes for additional calories.

If you have any other tips, please leave us a comment and follow us on Pinterest for more inspiration.

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Maximilian Blum
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