When you're trying to gain weight, your body needs extra calories to create a surplus greater than the calories you burn each day, and your muscles need the amino acids in protein to build and repair muscle tissue. Foods that are both high in calories and protein-dense can help you meet your weight goals while fueling your body with the nutrients it needs.
Nuts and Nut Butters
The natural oils in nuts and nut butters boost the calorie content of these protein-rich foods. A single ounce of peanuts contains 170 calories and almost 8 g of protein while 1 tbsp. of peanut butter, chunky or smooth, gives you 94 calories and 4 g of protein, according to the USDA National Nutrient Database. Incorporate nuts into your diet by sprinkling them on salads or breakfast cereal, or add them to granola or trail mix for a quick and convenient snack. Add a spoonful of natural nut butter to protein shakes or banana smoothies. Although nuts fuel your body with calories and protein, they are also high in fat, so eat them in moderation.
Cold-water Fish
Unlike poultry, which is high in protein but lower in calories, or red meats loaded with unhealthy saturated fats, cold-water fish such as salmon, tuna, sardines, mackerel and herring contain loads of protein, calories and heart-healthy omega-3 fatty acids. A half fillet of salmon has 335 calories and more than 42 g of protein. Purchase your fish boned and filleted from your grocer for a quick-cooking and healthy meal.
Dairy
The proteins found in dairy products like milk, yogurt and cheeses contain a full set of essential amino acids important for muscle growth. With about 8 g of protein per cup, no matter the fat content, a glass of milk offers a simple and inexpensive way to supplement your caloric intake while promoting healthy bones and teeth. Whole milk gives you 146 calories per cup, while 2-percent has 122 calories and skim 102 calories per cup. The McKinley Health Center at the University of Illinois recommends adding powdered skim milk to soups and drinks or adding cheese to sandwiches, soups and salads. Opt for low-fat varieties if you suffer from high cholesterol.
Quinoa
According to the McKinley Health Center, whole grains can help you boost your calorie intake while providing valuable nutrients; quinoa tops the list with more than double the protein content of other grains. Except for soy, quinoa is the only complete protein found in a plant, making it an excellent choice for vegetarians looking to increase their protein intake. One cup of cooked quinoa contains 8 g of protein, 220 calories and 5 g of heart-healthy fiber, reports "Chow Line," a column of Ohio State University Extension.
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