If you want to bulk up, look for foods that are not only high in calories, but also nutritionally sound. Eating foods high in saturated and trans fats is not a healthy way to gain weight. Avoid fast food and fried foods, as these are also unhealthy. If you want to gain weight through a high-calorie diet, speak to your doctor before starting the diet.
Protein Shakes
Protein and weight gainer shakes are high-calorie concentrated mixes that you blend with milk. These shakes can have anywhere from 500 to over 2,000 calories per serving. They are often packed with nutrients to ensure you are getting enough vitamins and minerals in your diet. Drinking whole milk can also help you gain weight to bulk up.
Unsaturated Fats
Add healthy unsaturated fats to your meal to bulk up. Good sources of unsaturated fats include avocados, olive oil, canola oil, seeds, nuts and natural peanut butter.
Carbs
Healthy carbohydrates can help you bulk up while still providing good nutrition. Your carbohydrates should be made from whole grains and can include fortified cereal, wheat bread, oat bran, wheat crackers, graham crackers and whole wheat pasta. Starchy vegetables, like potatoes, corn and squash, can also help you gain weight.
Trail Mixes
Trail mixes are high in calories and are a healthier snack. Use a store-bought version, or make your own by mixing your favorite dried fruits and nuts. Dried fruit are calorie dense.
Spreads
Replace butter spreads with healthier, high-fat additions to your diet. Use honey, jam or jelly to flavor breads and crackers. Cream cheese is another spread you can use.
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