What to Eat to Gain Weight and Build Muscle

Gaining weight and building muscle can be a tough journey for many people, influenced by factors like metabolism and lifestyle choices. 

It requires a balanced approach that involves diet, exercise, and sometimes medical advice. While consuming more calories than you burn is key to gaining weight, the quality of those calories is equally important.

Incorporating high-calorie fruits into your diet can be a delicious and nutritious way to support healthy weight gain. Here are some top fruit choices that can help you achieve your goals.

Bananas are versatile and great for weight gain. A medium-sized banana offers a good mix of carbohydrates, fiber, vitamin B6, and magnesium. Green bananas are especially beneficial as they are rich in resistant starch, which supports gut health and can help you feel full.

1. Bananas:

Avocados are packed with healthy fats and nutrients. A medium-sized avocado has around 322 calories and provides monounsaturated fats, vitamin K, folate, and potassium.

2. Avocados:

Coconut meat is both tasty and calorie-dense, offering approximately 283 calories per cup. It is rich in healthy fats, especially medium-chain triglycerides (MCTs), which are a quick energy source. Coconut meat also provides essential minerals like phosphorus and copper.

3. Coconut Meat:

Mangoes are sweet and juicy, and they can help with weight gain due to their high calorie content. One medium mango contains about 150 calories and is packed with vitamins A, C, E, and several B vitamins. Mangoes are also a good source of fiber, which aids digestion and promotes a sense of fullness.

4. Mangoes:

Dates are small but packed with energy, offering around 282 calories per 100 grams. They are rich in carbohydrates, fiber, and essential minerals like potassium. Their natural sweetness makes them perfect for desserts or energy bars.

5. Dates:

Prunes, or dried plums, are known for their digestive benefits and high calorie density. With approximately 240 calories per cup, prunes are high in fiber and support digestive regularity. They are also a good source of vitamins K and A, along with antioxidants.

6. Prunes:

Dried apricots are a tasty snack that provide about 241 calories per cup. They are rich in beta-carotene, lutein, and zeaxanthin, which promote eye health. Apricots can be enjoyed on their own, added to trail mixes, or paired with nuts for a calorie-dense snack.

7. Apricots:

Figs can be enjoyed fresh or dried, with dried figs offering approximately 186 calories per cup. They are a good source of fiber, potassium, and calcium. Dried figs add natural sweetness and texture to yogurt, oatmeal, or salads.

8. Dried Figs:

Including these high-calorie fruits in your diet can help you gain weight in a healthy and nutritious way. Remember, a balanced diet combined with regular exercise is key to building muscle and achieving your weight gain goals.

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