High Calorie Foods 101: A Comprehensive Guide

We’re bringing you another comprehensive article, but this time, it’s all about high calorie foods! In this article you’ll learn what calories are, why we need them, foods that are high in calories, and how to use high calorie foods to gain weight. Let’s get started!

Table of Contents

• What are Calories?
• What are High Calorie Foods?
• Benefits of High Calorie Foods
• Understanding Calories on Food Labels
• What About High Calorie Nutrition Supplements?
• Does Everyone Need a High Calorie Diet?
• High Calorie Foods by Category
• How to Gain Weight
• Conclusion: High Calorie Foods 101

What are Calories?

Calories are energy. Calories measure how much energy is in your food and drink. When you eat food or take a drink, your body takes in the nutrients and calories to support all of your body functions. 

If you eat more calories than your body needs, then the calories are stored sometimes as carbohydrates, but mostly as fat. This is where weight gain can occur. 

If you don’t get enough calories for your body’s needs, then your body pulls stored energy from your fat and muscles to use instead. This is where weight loss (and muscle loss) can occur, as your body is trying to survive by “eating away” at your muscles and body fat. 

How Many Calories Do I Need?

There is not a magic number of calories that applies to every person. Everyone has different energy needs, and thus, different calorie needs. Factors that affect calorie needs include (1):

• Age
• Height and weight
• Sex
• Physical activity
• Pregnant and/or breastfeeding
• Health status
• Malnutrition status
• Injury or wounds
• Environmental temperature (which affects body temperature)

A general calorie calculation is 25 to 30 calories per kilogram of body weight per day. Note: this calculation does not take into account any of the factors listed above. Only your doctor or dietitian can individualize your calorie goals. 

Example: Calculating Calorie Needs

Let’s take a look at an example. It’s also helpful to know that there are 2.2 pounds in 1 kilogram.

Example: a woman weighing 130 pounds

130 lb / 2.2 kg = 59.1 kg

59.1 kg x 25 calories = about 1,478 calories

59.1 kg x 30 calories = about 1,770 calories

This means that the woman would need to eat between 1,478-1,770 calories per day to maintain her weight, or more than 1,478-1,770 calories per day to gain weight.

Additional Considerations for Calorie Needs

There are additional factors that need to be considered when determining how many calories your body needs. For example, if you are recovering from an illness or injury, then you will need more calories than someone at your same weight who is healthy. 

Another example is if you are a fairly active individual, then you will need more calories than someone who is sedentary. 

Here are some of the main factors that are used when figuring out your ideal caloric needs. (1) 

• Age and sex
• Height and weight
• Activity level
• General health
• Environmental temperature
• Recovering from an illness or injury
• Hormone status
• Basal Metabolic Rate (BMR) 
• Weight goals: lose, maintain, or gain

If you’d like further assistance, then please reach out to a registered dietitian. 

What are High Calorie Foods?

High calorie foods are those foods that offer you an abundance of calories that will ultimately help with maintaining or increasing your weight.

There isn’t a specific definition of what “high calorie foods” are, so we’d recommend speaking with your doctor and registered dietitian to individualize your caloric needs.

Highest Calorie Foods

Calories, or energy from food and drink, are found in the three macronutrients: proteins, carbohydrates, and fats.

To further break this down, the calories from each macronutrient type are:

• Proteins: 4 calories per gram
• Carbohydrates: 4 calories per gram
• Fats: 9 calories per gram

Calorie counts will vary for all foods and will depend on the amount of protein, carbohydrate, and fat found in the food. Note that fats provide the most calories per gram!

Fats can be separated into two main categories: saturated and unsaturated. 

Saturated fats are considered less healthy than unsaturated fats. Saturated fats can increase our “bad” cholesterol and clog our arteries.

Unsaturated fats are considered “healthy fats” and help to increase the levels of our “good” cholesterol. Unsaturated fats should be chosen over saturated fats if possible. 

That being said, foods that have more fat will likely have more calories. Let’s look at a few examples! Note that the higher-fat foods are those highlighted in light gray.

Food	Calories (kcal)	Fat (gm)
1% milk, 1 cup	105	2
Whole milk, 1 cup	149	8
Non-fat yogurt, plain, 6 oz	100	1
Low-fat yogurt, plain, 6 oz	107	3
Chicken breast, cooked, 3 oz	122	3
Chicken thigh, cooked, 3 oz	164	9
White rice, cooked, 1 cup	167	0
Brown rice, cooked, 1 cup	238	2

As we can see, choosing higher-fat dairy products will yield more calories. Similarly, choosing a fattier meat (chicken thighs) will provide more calories than light meat (chicken breast). 

This can be helpful when discerning which foods are high in calories and which foods are low in calories. 

Additional High Fat Foods

Dairy is a great source of fatty foods when you choose the higher fat options. But dairy isn’t the only kind of food/drink that is high in fat, and thus, high in calories. 

Here are a few examples of additional high fat foods:

• Eggs (whole egg, including yolk)
• Avocado
• Fatty fish like salmon, anchovies, sardines, etc.
• Nuts like cashews, macadamia nuts, Brazil nuts
• Nut butters
• Seeds like sunflower seeds, pumpkin seeds, chia seeds
• Dark chocolate
• Olives
• Olive oil (and other cooking oils)
• Nutrition supplements

Benefits of High Calorie Foods

High calorie foods are a bit of a taboo nowadays, with social media urging a certain “body size” from us. However, high calorie foods are a great way to assist those who need to gain weight or maintain weight. 

Especially with the elderly, high calorie foods help to diminish the risk of:

• unintended weight loss
• muscle loss
• appetite loss
• malnutrition
• loss of mobility
• loss of independence

Check out more about these benefits below!

Preventing Unintended Weight Loss & Muscle Loss

Unintended weight loss can cause a lot of stress and worry about your future. Usually, when you experience unintended weight loss, you’ll also experience muscle loss. 

Loss of muscle can lead to an increase of falls, loss of mobility, and it can diminish your independence and quality of life. 

Choosing high calorie foods can help you maintain, and sometimes, gain weight. Additionally, foods that are higher in calories can help to maintain your muscle mass when you have an illness, infection, or a disease. 

Choosing healthy high calorie foods will help boost your nutrient intake as well. Focus on those higher-fat and nutrient-dense foods! 

Preventing Appetite Loss

Preventing appetite loss is important in the elderly population as it can help avoid risks such as weight loss, malnutrition, and nutrient deficiencies. (2) 

High calorie foods, specifically fats, can help preserve muscle and prevent appetite loss. (3) That’s because fats have more calories per gram, so they will fill you up with smaller portions when compared to protein or carbohydrates. 

If you can’t stand the idea of eating more than you already are, then consider swapping out some of your foods/condiments with high fat versions. 

Examples of foods high in fat that can help prevent appetite loss (and muscle loss) include (3):

• Avocados – bonus, you can add them to a smoothie to get additional fats and nutrients without feeling like you’re increasing the volume of your meal
• Full fat dairy – like we learned above, fuller fat foods are higher in fat (especially dairy products)
• Nuts, nut butters, & seeds – these are easy to sneak into your current meals, and they pack quite a fat/calorie punch in just a small portion
• Fatty fish – salmon and tuna are higher fat fish that provide healthy fats (omega-3s) and protein 

Understanding Calories on Food Labels

Most Nutrition Facts labels now have “calories” bolded and printed in larger font so that they are easier to find and reference on food products. See the example below!

Were you able to find the calories fairly quickly?

Calories are always listed toward the top of the Nutrition Facts label and will fall between the first two bolded lines.

Another helpful tip is that the word “Calories” is the second-largest font on the label. 

Another thing to know about the calories listed on a Nutrition Facts label is that they are listed as “calories per serving.”

This means that each serving of the food has “x” amount of calories. 

Using the above image, we can see that each serving size is ⅔ cups of the food. So, every ⅔ cup serving would be 230 calories. Serving size x calories per serving = calories consumed. Does that make sense?

What About High Calorie Nutrition Supplements?

We always promote food first, as you get additional vitamins and nutrients from real food. But sometimes we need additional help with nutrition needs or when trying to gain weight. 

If this is you, then a high calorie nutrition supplement may be helpful! Nutrition supplements can be purchased at most grocery stores or online. They offer a balance of calories, carbohydrates, fat, and protein. Some supplements include extra vitamins, minerals, and even fiber.  

*Note, this section includes affiliate links. As an Amazon Associate, I earn from qualifying purchases.

Types of High Calorie Nutrition Supplements

Because of their high calorie content, most nutrition supplements can be used as meal replacements. This can be helpful if you have a hard time making meals, aren’t hungry, or are unable to cook your own meals. 

When choosing a nutrition supplement, opt for those that are more than 300 calories if possible. This will ensure that your meal replacement is actually replacing a meal’s worth of calories.

If you are relying on meal replacements that are too low in calories, then you could end up with weight loss or even malnutrition.

Many nutrition supplements come in at least two flavors, which can help fight food boredom and help you find a brand and flavor that you will enjoy. 

Below, you will find some common nutrition supplements. 

Nutrition Supplement	Size	Calories	Fat	Carbohydrate	Protein
Boost Plus, Vanilla*	8 oz	360	14 gm	45 gm	14 gm
Boost Very High Calorie Nutritional Drink, Vanilla*	8 oz	530	26 gm	52 gm	22 gm
Ensure Original Nutrition Shake with Fiber, Vanilla*	8 oz	220	6 gm	34 gm	9 gm
Ensure Plus Nutrition Shake with Fiber, Vanilla*	8 oz	350	11 gm	48 gm	16 gm
Kate Farms Nutrition Shake, Vanilla*	11 oz	330	12 gm	38 gm	16 gm

Are Nutrition Supplements the Same as Protein Drinks?

Nutrition supplements are actually not the same as protein drinks. Nutrition supplements can be used as a meal replacement and have a focus on gaining weight due to their high calorie content.

There are nutrition supplements that can be used by just about anyone, but there are also supplements for those with specific medical conditions like diabetes (Glucerna*) or those who need dialysis (Nepro*).

Protein drinks focus on, drumroll please… protein! These supplements are high in protein but low in calories and focus on building muscle versus gaining weight. Many protein drinks are around 150 calories or less. 

Common protein drink brands include Premier Protein* and Muscle Milk*.

Benefits of High Calorie Nutrition Supplements

High calorie nutrition supplements have many benefits that are worth tuning in for. For starters, they are calorie-dense and nutrient-dense. 

Calorie-dense means that these drinks have a lot of calories when compared to their size/weight. Take a look at Boost Very High Calorie drink from the table above. In just 8 oz, there are 530 calories!

Nutrient-dense is very similar to calorie-dense in that nutrition supplements have a lot of nutrients when compared to their size/weight.

Using the example of Boost Very High Calorie drink again, we can see that in 8 oz there are 26 grams of fat, 52 grams of carbs, and 22 grams of protein – wow!

When choosing a nutrition supplement, look at the Nutrition Facts label and try choosing supplements that are both high in calories and high in nutrients. 

Another benefit of high calorie nutrition supplements is that they have a ton of flavor variety. Plain vanilla not your jam? Try chocolate, strawberry, mocha, butter pecan, and more!

Nutrition supplements also travel well and are easy to use when you’re on-the-go. Heading to a meeting or out running errands? Toss a drink in your bag to enjoy when you need it. 

Finally, high calorie nutrition supplements can help you reach your calorie goals! If you are struggling to maintain weight or to gain weight and eating food isn’t enough, then trying out a high calorie nutrition supplement may be your next step. 

Cautions of High Calorie Nutrition Supplements 

Even though there are amazing benefits when including high calorie nutrition supplements in your diet (like reducing your risk of malnutrition and weight loss), there are also some cautions we need to mention.

First, and as mentioned above, we truly believe and recommend a “food first” approach when it comes to nutrition. There are so many more nutrients, vitamins, and minerals in foods that you likely won’t get from a nutrition supplement. 

Second, try not to rely on high calorie nutrition supplements for 100% of your nutrition. A few drinks a day is fine, but relying solely on these drinks is not ideal for your health. 

Finally, we recommend not consuming your nutrition supplement with your meals.

Instead, consume the drink between meals or with your snacks.

This is because of the high calorie content. 

Drinking a nutrition supplement with your meal might fill you up, and you won’t be able to eat the rest of your food. Remember, food first!

Does Everyone Need a High Calorie Foods Diet?

No. Not everyone needs a high calorie diet. High calorie diets are helpful for those who can’t maintain their weight, who are losing muscle mass, and those who are at risk of malnutrition. 

Always speak with your doctor or a dietitian before starting a new diet. 

High Calorie Foods by Category

These next sections dive deep into all things high calorie. You’ll find the following sections below: 

• High Calorie Foods
  High Calorie Fruits
  High Calorie Dried Fruit
  High Calorie Vegetables
  High Calorie Cereal
  High Calorie Oatmeal
  High Calorie Bars
  High Calorie Nuts
  High Calorie Soups
  High Calorie Rice
  High Calorie Salads
  High Calorie Sweets
  High Calorie Desserts
• High Calorie Drinks
  High Calorie Drinks
  High Calorie Smoothies
  High Calorie Shakes 
  High Calorie Protein Powder
  High Calorie Milk
• High Calorie Meals
  High Calorie Breakfast
  High Calorie Lunch
  High Calorie Dinner
  High Calorie Snacks 
  High Calorie Meals with FREE Meal Plan
  High Calorie Meal Replacements
• High Calorie Specialty Diets
  High Calorie Low Sodium Foods
  High Calorie Soft Foods
  High Calorie Pureed Foods 
  High Calorie Vegan Foods

Click on the text to jump to the section in this article that interests you the most, or read through each section to see if you’d like to get some new high calorie food ideas! 

High Calorie Foods

There are so many topics that fit into the category of high calorie foods. There are Low Volume High Calorie Foods, Healthy High Calorie Foods, and even Cheap High Calorie Foods. 

No need to worry if you’re not sure which high calorie food you should be adding to your diet next. We have divided this section into food “types” as a way to help you navigate the information and find what will work best for you. 

Let’s try an example to get you started!

Is breakfast your favorite meal of the day? Do you opt for low calorie options for breakfast without even thinking about it? Or do you get overwhelmed with the amount of breakfast options and how much food you need to eat? 

If you answered, “yes” to any of the above questions, then keep following along!

The next question we have for you is what are your favorite foods? What do you enjoy eating? 

If you reach for a cereal bowl at breakfast time, then scroll on down to our high calorie cereals section, or even mix it up and peek at our high calorie oatmeal ideas!

We want to help provide you with enough high calorie options to keep you engaged and wanting to eat. 

Maybe you already enjoy a high calorie cereal most days. How about checking out our high calorie fruits section to see if any of the fruits can be added to your breakfast? Don’t be afraid to try something new – you may find some new favorite high calorie foods! 

High Calorie Fruits

It may be hard to picture fruits as a high calorie food, but in High Calorie Fruits we discuss the top 15 highest calorie fruit choices. This is a great article to check out if you love fruits and are looking to add more calories to your day. 

Some of the foods include dried fruits and foods you may not have known were fruits! Hint, hint: avocado. Plus, this list includes fruits that are 99 calories to 330 calories per serving. Wow! 

Here are a few examples from our High Calorie Fruits article:

• 1 cup of sliced mango = 99 calories
• 1 large apple = 116 calories
• 1 cup of grape juice = 152 calories
• ½ cup of packed raisins = 247 calories
• 5 medjool dates = 330 calories

These fruits can be eaten alone, alongside a meal, or blended into a smoothie or shake. Take your pick and get ready to bump up your calories (and nutrients!). 

High Calorie Dried Fruit

Dried fruit will give you more calories than fresh fruit because dried fruit is dehydrated.

Dehydrated means that water is removed.

So, you would be able to eat more dried fruit than fresh fruit because the volume is smaller. Eating more = more calories consumed.

Let’s look at grapes and raisins (dried grapes) as an example. 

• ½ cup serving of grapes is 52 calories
• ½ cup serving of raisins is 239 calories

Because raisins are dehydrated and smaller, more of them can fit into a ½ cup serving. A ½ cup of grapes would be about 10–16 grapes, depending on their size. 

Here are 12 High Calorie Dried Fruits and their calories for a 1 cup serving. Note that calorie counts may differ depending on brand and if any sugar was added. 

Dried Fruit	Calories (per 1 cup)
Mulberries	525
Pineapple	514
Mango	510
Cranberries	493
Papaya	483
Raisins	478
Dates	451
Figs	443
Apricots	386
Prunes	384
Banana	360
Apple	219

Come learn more about incorporating high calorie dried fruits into your meals and snacks. In High Calorie Dried Fruits we share snack ideas like homemade trail mix, yogurt parfaits, energy balls, and even sandwiches! 

High Calorie Vegetables

Our article on 15 High Calorie Vegetables for Weight Gain focuses on fresh, frozen, dried, and canned veggies that give you the most “bang for your buck” when it comes to calories. 

Some of the veggies on our list are also great sources of protein, carbohydrates, and other nutrients. From 60 calories per serving to 376 calories per serving, you won’t want to miss these high calorie vegetables! 

Check out some more veggie examples:

• 1 cup of shiitake mushroom pieces = 81 calories and have fiber, copper, and vitamin B5
• 1 medium russet potato = 164 calories and has antioxidants, fiber, vitamin C, and more
• 1 cup of kidney beans = 225 calories and a good source of protein
• 1 cup of cubed avocado =240 calories and a good source of healthy fats
• 1 cup of soybeans = 376 calories and a good source of protein

Not only do we talk about the calorie totals for these 15 veggies, but we also share how to incorporate them into your diet! Don’t miss this super helpful article! 

High Calorie Cereal

Cold cereals, hot cereals, fiber-rich cereals, cereals with delicious added toppings – no high calorie cereal is off limits in our Top High Calorie Cereals article. 

Are you a Cream of Wheat fan? Well, a 66 gram serving of this cereal provides 220 calories. But that’s not all, in our article you’ll also learn how to boost that calorie count even higher. 

Try adding in some nuts, nut butters, fruit, and high fiber foods such as seeds and berries!

What about Special K (Granola with a Touch of Honey)? Just one cup of this cereal provides almost 400 calories. 

We also provide a helpful infographic that shows you the TOP 10 high calorie cereals. Check it out below! 

Our article has a total of 30 high calorie cereals. Head on over as we dive into how high calorie cereal can be a tool for weight gain, preventing malnutrition, boosting appetite, and so much more!

High Calorie Oatmeal

Oatmeal is such a versatile and nutritious food, that we decided to give it its own heading.

Oatmeal is a great high calorie food choice because not only is it high in calories, but it’s also high in soluble fiber. Soluble fiber can help with lowering cholesterol and boosting your heart health. 

Oatmeal is also great because you can add so many different toppings to it to create your own perfect masterpiece. Craving something sweet? Try adding honey or brown sugar to your oatmeal. Looking for something savory? Try adding shredded cheese to your bowl! 

This versatile food can also be enjoyed hot or cold and can be prepared at home or can be purchased as pre-made oatmeal packets. 

Oatmeal can be eaten at any time of day – and that’s great news if you need high calorie foods. 

We share some helpful recipes in our High Calorie Oatmeal article.

Click on the links below to be directed to that exact section in the High Calorie Oatmeal article. 

• Super Cereal – Fortified Oatmeal, which packs 494 calories
• High Calorie Overnight Oats with 594 calories per serving
• Baked Berry Oatmeal Bars with 270 calories per serving 
• High Calorie Avocado Oatmeal for 477 calories (remember when we talked about avocado helping to prevent weight loss, muscle loss, and helping to boost weight gain?)

We can’t wait to hear your favorite way to prepare and enjoy oatmeal!  

High Calorie Bars

High calorie bars are a great choice if you need to gain weight, or if you just need something quick to eat for a meal. They are easy to carry, easy to pack, and can provide a good source of calories no matter where you are. 

In our High Calorie Bars article, we discuss pre-made bars and home-made bars, while offering specific brand suggestions and recipes. Home-made bars with recipes include a Fig Energy Bar and a Peanut Butter Honey Cheerio Bar. 

Using figs, oats, pumpkin seeds, dates, walnuts, and more, the Fig Energy Bar comes in at 371 calories per serving. Better yet? It’s super simple to make! And, with only four ingredients, the Peanut Butter Honey Cheerio Bar recipe comes in at 450 calories per serving. 

Here are our top five picks for high calorie bars:

1. Greenbelly Meal2Go Bars: 650–695 calories
2. MET-Rx® Big 100 Meal Replacement Bars: 390–410 calories
3. SANS Meal® Bars: 380–390 calories
4. PROBAR® Meal Bars: 360–390 calories
5. CLIF BAR® Builders: 280–300 calories

Head over to High Calorie Bars to learn more about our top five picks!

High Calorie Nuts

Nuts are a powerhouse of nutrients and provide protein and fat as their calorie source. Due to their high fat content, nuts make a great high calorie food option. 

Heart healthy fats found in nuts, such as monounsaturated fats and polyunsaturated fats, can help to control blood sugar levels, improve cholesterol, and may lower your risk of developing heart disease.

There are many kinds of nuts and many ways that you can purchase them.  Here are 10 high calorie nuts:

High Calorie Nut	Calories Per 1 Cup Serving
Macadamia nuts	962
Pine nuts	909
Brazil nuts, whole	872
Peanuts	828
Almonds	828
Walnuts, chopped	766
Pecans, chopped	753
Hazelnuts, chopped	722
Cashews	719
Pistachios	691

Wow! One cup of macadamia nuts is more than 960 calories! Even pistachios, at the bottom of the list, come in at almost 700 calories per one cup serving. 

Most of these nuts can be purchased as salted, unsalted, roasted, or flavored. If you’re wanting to add nuts to your diet, then buying in bulk will save you both time and money. 

If you’d like to learn more, then head over to our High Calorie Nuts article. You’ll find more information on high calorie nuts, high calorie nut butters, and even some delicious recipes and ways to incorporate nuts in your diet. 

High Calorie Soups

Soups can also be homemade or purchased (in cans or as dry soup mixes). When looking for (or making) a high calorie soup, we suggest first thinking about your taste preferences, and then looking at cream-based soups (vs broth-based). 

Creamy soups will have more calories as they are likely to be made with a base of flour and butter with added milk or cream. 

When making your own high calorie soup, include main ingredients like:

• Potatoes
• Avocado
• Cheese
• Noodles, quinoa, or rice
• Butter and oil
• Whole milk and cream

And don’t forget the toppings:

• Cheese
• Bacon
• Croutons, crackers, tortilla strips
• Avocado
• Sour cream
• Seeds

When checking out our High Calorie Soups article, you’ll notice that we have three high calorie soup recipes that are ready for you!

Try our High Calorie Potato, Leek and Bacon Soup, or our Roasted Red Pepper and Tomato Soup with Cheesy Croutons, or how about something spicy like our High Calorie Green Chile & Chicken Soup.

These soups are more than 400 calories per 1 and ½ cup servings! Added bonus? Our recipes make more than one serving. That means that you can prepare the soup, eat what you’d like, and store the rest for later.

For food safety reasons, enjoy your soup within 3–4 days of it being refrigerated, or freeze it to enjoy at a later time. 

High Calorie Rice

Rice is a wonderful soft food that can provide lots of nutrients (and calories) for those with swallowing and/or chewing difficulties. It’s helpful to know that one cup of rice is about 240 calories – that’s a great start!

While there are many different kinds of rice, they can all be made into a higher calorie dish in no time.

Try some high calorie add-ins for your rice including: butter, cheese, cream, sour cream, olive oil, etc. If you want to take it a step further, then add high calorie ingredients to your rice like: avocado, whole milk, nuts, and nut butters. 

Our High Calorie Rice article has recipes to create your own high calorie rice. We share a buttered rice recipe made with just cooked rice and butter for 440 calories. 

Do you enjoy coconut rice? The recipe for our High Calorie Vegan Mango Coconut Sticky Rice has more than 600 calories! What about breakfast rice or fried rice? 

Head over to High Calorie Rice for the recipes and more information.  

High Calorie Salads

Salad is often thought of as a low calorie food, as lettuce and vegetables are often lower in calories. However, salads can include many great high calorie add-ins.

The first step when building a high calorie salad, is to start with some of your favorite greens. Try romaine, spinach, or iceberg lettuce for a mild base, or try arugula, dandelion greens, or chard for added flavor. 

Next, you’ll need to add some protein and high calorie add-ins. Here are some great examples:

• Hard-boiled eggs
• Cheese
• Salmon
• Chicken, ham, and steak
• Beans and lentils
• Avocado
• Nuts or seeds
• Raisins and dried cranberries
• Etc.

Finally, you’ll likely want to add a dressing that has healthy fats and is also high in calories. Oil and vinegar is an easy dressing, or you can find store-bought dressings like:

• Caesar dressing
• Blue cheese dressing
• Ranch dressing
• Thousand Island dressing
• Honey mustard dressing
• Etc.

High calorie salads are a great way to incorporate nutritious foods with healthy weight gain. Don’t forget to add your protein and high calorie toppings! For more ideas and inspiration, visit High Calorie Salads. 

High Calorie Sweets

Did you know that high calorie sweets don’t have to be loaded with sugar? Combining protein and fiber when making a sweet treat can help to balance your blood sugar and keep you feeling fuller for longer.

Fruit can be a high calorie sweet when combined with heavy cream or some nut butter. With heavy cream coming in at 200 calories and less than 2 grams of sugar per ¼ cup, your sweet treat won’t be bursting with sugar. 

How about a banana or apple paired with some peanut butter? Or shredded coconut with dark chocolate? Yum! 

Remember when we learned about high calorie nuts?

Well, using nuts in sweetened dishes can help boost your calories while taming your sweet tooth. 

Try adding walnuts to your baked breakfast foods, or make some homemade granola with slivered almonds, berries, full fat plain yogurt, and a drizzle of honey. 

High Calorie Sweets has some recipes as well as some health benefits of dark chocolate. Check it out!

High Calorie Desserts

High calorie desserts are a great way to satisfy your sweet tooth while also boosting your calories.

In Simple High Calorie Desserts for Weight Gain, we dive deeper into what ingredients make a dessert high in calories, and also include healthier alternatives to traditional desserts. Plus, we’ve included some amazingly delicious recipes that you just have to try!

We didn’t stop there though. We also included a list of 10 easy and customizable desserts that you’re sure to love. These include:

1. Peanut Butter Overnight Oats
2. Greek Yogurt Parfait
3. Protein Mug Cake
4. Avocado Chocolate Mousse
5. Baked Apples with Nuts and Honey
6. Fruit and Nut Trail Mix
7. Homemade Energy Bites
8. Smoothies
9. Baked Sweet Potato with Toppings
10. Dark Chocolate Bark

Desserts are well-known to be high in calories, but the desserts found on our sister site, High Calorie Recipes, will blow you away! Check out a few of our favorites and note their calorie content as well:  

• No-bake Peanut Butter Balls: these no-bake desserts use 5 ingredients and provide 495 calories for 4 balls. Quick, easy, and delicious? Yes, please!
• Chocolate Pie: this pie is worth its weight in, well, chocolate! At 685 calories per slice, this is a great high calorie dessert option.
• Banana Delight Pudding: if you love banana pudding, then you’ll have to try this recipe that will give you 229 calories per serving.
• Peach Muffins: these delicious muffins can be enjoyed morning, noon, night, or as a snack and provide 359 calories per muffin.
• Peanut Butter Fudge: made with just 4 ingredients, this recipe will give you 626 calories per serving. 

And, make sure that you don’t overlook high calorie cookies if you are on the path to gaining weight, especially if desserts are something that you enjoy. 

These desserts are easy to sneak in at the end of meals and many of them are high calorie and low volume – meaning they are high in calories, but won’t fill you up as quickly because the portions are smaller. 

Desserts should be enjoyed with a balanced diet, but if you are an older adult and struggling with unintended weight loss, then it is more than ok to include more desserts in your diet. 

High Calorie Drinks

There are a few helpful things to know about high calorie drinks before we dive into further topics. 

Make sure that you look at the Nutrition Facts label on every drink/product. Even though it might be the same product, if it’s from a different manufacturer, then calories or serving size might be different.

Timing for drinking high calorie drinks depends on your individual appetite. If you don’t have an appetite, then you’ll want to consume your high calorie drink in between meals. Otherwise, your drink will make you full, and you won’t have room for your meal. 

If appetite is not a problem for you, then try adding a small serving size of your high calorie drink to your meals. If you’re not too full after your meal, then you can try increasing the serving size up to one serving. 

Now, let’s learn more about high calorie drinks!

High Calorie Drinks

High calorie drinks are a great way to increase your calories if you remember to time them right! Drinking high calorie drinks too close to a meal can leave you feeling too full to eat your next meal or snack. This means that you won’t be consuming as many calories as you wanted. 

Instead, try drinking high calorie drinks between meals, after you’ve finished your meal, or alongside your snacks. 

In our High Calorie Drinks article, you’ll learn about the 5 best high calorie drinks for weight gain include:

• High calorie shakes
• High calorie smoothies
• High calorie cocoa
• Fortified milk
• Store-bought nutrition shakes

High calorie drinks can be made if you choose high calorie ingredients. A glass of 1% milk has only 102 calories, but if you choose a glass of whole milk, you’ll be getting almost 150 calories. 

As for juice, grape juice has the most calories per cup at 152 calories. Cranberry, orange, and apple juice have around 110–115 calories per cup, and tomato juice only has 50 calories per cup. 

Unsweetened plant-based milks that will provide you with the most calories are soy milk (131 calories per cup) and oat milk (120 calories per cup). The lowest calorie plant-based milk is unsweetened almond milk (37 calories per cup). 

Sweetened plant-based milks will provide even more calories. For example, sweetened almond milk is more than 90 calories per cup. 

High calorie drinks can help you maintain or gain weight if the right ingredients, brands, and flavors/kinds are chosen. Learn more at High Calorie Drinks. 

High Calorie Smoothies

High calorie smoothies are a great drink option for easily increasing your calories. When thinking of a smoothie, you might picture just fruits and vegetables as ingredients, but let’s dig a little deeper. 

Smoothies can also contain milk, yogurt, nuts, seeds, protein powder, oats, and additional add-ins. When choosing your ingredients, don’t forget to scroll back up this post to find the highest calorie fruits, vegetables, and milk! 

Start building your own High Calorie Smoothies with our tasty recipes!

At 465 calories, we have our High Calorie Blueberry Blast Smoothie. Don’t forget the yogurt and ground flax seed to really boost the calories. 

At 515 calories, we have our High Calorie Green Smoothie and at 525 calories, we have our High Calorie Pineapple Coconut Smoothie. Looking to add some healthy fats to your diet? The Green Smoothie gives you avocado! What about a tropical smoothie? Try the Pineapple Coconut Smoothie!

Our High Calorie Strawberry Banana Smoothie is 650 calories and uses whole milk, yogurt, and honey to make this a high calorie smoothie. 

And, drum roll please… our High Calorie Peanut Butter Oatmeal Smoothie comes in at 730 calories! And don’t worry if you aren’t a fan of peanut butter – just sub in the nut butter of your choice. 

Be sure to visit High Calorie Smoothies to get these recipes!

High Calorie Shakes

High calorie shakes are different from high calorie smoothies because they usually contain more protein and may be creamier than smoothies. Smoothies focus on fruits and veggies and thus can be thicker (due to the pulp). 

Shakes can be high in calories if you’re mindful of the ingredients right from the start. For a base, choose high calorie liquids such as whole milk, full fat yogurt, cream, or ice cream. 

If you’re a coconut fan, then you’ll love our High Calorie Coconut Cream Shake that provides 500 calories. Plus, coconut is naturally a high calorie food. Win-win! 

In our High Calorie Shakes article, you’ll find 3 delicious shake recipes. Craving a cherry pie? Well, our High Calorie Cherry Pie Shake is just for you and provides 625 calories. 

What about the amazing flavor combination of chocolate and mint? Our High Calorie Chocolate Mint Shake provides 850 calories while tasting like a delicious milk shake. 

To learn more, check out our article on building your own High Calorie Shakes. Want even more? 

• Visit The Best Shake for Gaining Weight to see what’s in this 1,200 calorie shake
• Check out our High Calorie SHAKES e-Cookbook has 25 delicious shake recipes

High Calorie Protein Powder

High calorie protein powders are just that – protein powders that are high in calories. Calories and protein are two important nutrient needs for older adults, especially those experiencing unintended weight loss. 

High calorie protein powder is also helpful for building muscle (increasing independence) and muscle repair. 

There are many types of protein powder that are high in calories including:

• Whey protein
• Casein protein
• Plant-based protein: soy protein and hemp protein
• Egg white protein
• Brown rice protein
• Pea protein

While there isn’t one best high calorie protein powder, there are some that offer additional nutrients or take food allergies into account. 

For example, casein and whey protein powders are made from cow’s milk and are not vegan options.

Egg white protein is great for those that are ovo-vegetarians or lacto-ovo vegetarians.

And brown rice protein powder is a great option for those following a gluten-free diet. 

In High Calorie Protein Powder, we discuss these protein powders in more detail. You’ll also find a helpful chart comparing calories (and protein) of the powders. 

For example, based on a 20 gm scoop, egg white protein powder has the most calories at 80 calories. Whey and hemp proteins are next, with 79 calories per scoop.

Note that calorie content will change based on brand and flavor of protein powder chosen, as well as the size of the scoop.

Including protein powder in your diet can be simple! If mixing protein powder into your food, try adding it to your oatmeal, yogurt, muffins, pancakes, etc. If mixing a protein powder into your drink, try mixing it in milk, shakes, smoothies, and even soups. 

Head over to High Calorie Protein Powder for more information, as well as what they taste like and when it’s best to consume them throughout the day. 

High Calorie Milk

We love whole milk for increasing calories, protein, and supporting weight gain. We also love it because it can be added to a lot of foods and drinks we already enjoy for an extra calorie boost! 

In our Weight Gain Milk article, you’ll learn how to take your whole milk to a whole new level. 

Curious? Introducing the ingredients for our weight gain milk recipe:

1. 1 cup whole milk
2. ¼ cup dry milk (whole)

Yep, that’s it! Using just whole milk and dried whole milk, you can enjoy milk that is 305 calories (per 10 ounce glass). This is amazing when compared to 10 ounces of just whole milk at 186 calories.  

If you’d like to make a larger batch of high calorie milk, then use 4 parts whole milk to 1 part dry whole milk. Stir ingredients together, or mix them in a shaker, and enjoy!

High Calorie Meals

If looking at single ingredients for boosting calories has your head spinning, then let’s learn more about high calorie meals. When thinking of an overall meal as high calorie, it lets you relax a bit knowing that you’re getting enough calories when you sit down to eat.

It’s also helpful to know that if you are looking to gain weight, then you need to be eating more calories than your body is using. To do this, we recommend following a High Calorie Diet. 

A high calorie diet should include foods that increase your calories, but also include foods that meet your nutrient needs. 

Avocado, full-fat dairy, granola, whole grain pasta, salmon, nut butters, nuts and seeds, etc. are all great foods to add to a high calorie diet. 

For example, add granola to your oatmeal, or add butter to your veggies during cooking. Slather some nut butter on a piece of toast and enjoy with a glass of whole milk. The combos are endless, and we’re here to help make this journey easier for you.

Below, we’ll cover high calorie topics on breakfast, lunch, snacks, and even high calorie meal replacements (with a FREE meal plan just for you). Let’s get started so that you can get eating!

High Calorie Breakfast 

A high calorie breakfast will set you up for success and will help you fuel the start of your day. High calorie breakfast foods may include:

• Eggs
• Avocado
• Cheese
• Whole milk and cream
• Nuts, seeds, and nut butters
• Butter and oils

Now that we have an idea of some popular high calorie breakfast foods, how about we share some recipes as well? In our 11 Healthy High Calorie Breakfast Recipes article, you’ll find 11 delicious recipes to start your day. Here’s a sneak peek!

1. Breakfast Chia Pudding Parfait: 306 calories per serving
2. High Protein Banana Nut Muffins: 358 calories per muffin
3. Breakfast Casserole Cups: 249 calories per cup
4. High Calorie Overnight Oats: 594 calories per serving
5. Cherry Parfait: 555 calories per serving
6. High Calorie Egg Breakfast: 466 calories per serving
7. Coconut Oil Smoothie: 399 calories per serving
8. High Calorie Peach Muffins: 444 calories per muffin
9. Summer Vegetable Frittata: 356 calories per ⅓ frittata
10. Peanut Butter Stuffed French Toast: 789 calories per serving
11. Date and Walnut Loaf: 630 calories per serving

Yum! These all sound delicious! From 250 calories to almost 800 calories, we hope you’ll love some of our high calorie breakfast recipes. 

High Calorie Lunch

It’s lunchtime. What do you reach for? Do you even reach, or do you skip lunch altogether? If you are serious about gaining weight, then you’ll need to eat lunch every day. 

Easy lunches, from prep to clean up, are key. Some ideas include: soups, sandwiches, salads, wraps, pastas, smoothies, etc. 

We’ve learned all about high calorie soups, high calorie salads, and high calorie smoothies above. But if you’re craving a sandwich or a wrap, you’ll want to add high calorie spreads and condiments.

Try adding avocado, mayo, butter, cheese, etc. to your wraps and sandwiches for a calorie boost.  

As for a pasta lunch, add olive oil, butter, cheese, bacon bits – you name it! You can even top your pasta with your favorite seeds to add more calories to your lunch.

Now, how about we share some of our favorite high calorie lunch recipes? Yeah? We thought so!

1. Shrimp Avocado Wrap: 444 calories per wrap
2. Italian Sausage and Summer Vegetable Soup with Orzo: 419 calories per serving
3. Summer Vegetable Frittata: 500 calories per ½ frittata
4. High Protein High Calorie Mac and Cheese: 403 calories per 1 cup serving
5. High Protein High Calorie Lentil Soup: 600 calories per serving
6. Chicken Avocado Quesadilla: 444 calories per wrap
7. Garlic Butter Pasta: 281 calories per serving
8. Beef and Farro High Protein High Calorie Soup: 443 calories per serving
9. Spinach Peanut Butter Smoothie: 495 calories per smoothie

For more information and recipes to these delicious lunches, be sure to check out High Calorie Lunch!

High Calorie Dinner

For many people, dinner is the last meal of the day. If that’s you, then you’ll definitely want to make sure that your meal is high in calories. 

A few of our favorite High Calorie Dinners include:

Fettuccine Alfredo

Pasta dishes, especially those with a creamy sauce, are usually high in calories.

For our Fettuccine Alfredo recipe, you’ll need fettuccine Alfredo, shrimp, broccoli, garlic bread, and a glass of whole milk.

With these ingredients, and the right portions, you’re looking at a meal that is at least 744 calories! 

To mix it up, try swapping the shrimp with chicken. Click on the High Calorie Dinners link above to get the details.

Tacos

Tacos. Can we take a moment to appreciate this wonderfully versatile food?

You can add almost any ingredient you can imagine: black beans, pinto beans, kidney beans, rice, fish, chicken, beef, steak, guacamole, cheese, salsa, olives, corn, tomatoes, bell peppers, other veggies, etc. 

Whew! Take your pick and create a simple dinner that is bursting with flavor. Our Taco Night recipe is 579 calories and still leaves room for your favorite toppings! 

Salmon with Rice and Broccoli

Salmon is a great source of omega-3 fatty acids (the heart healthy fats).

Bonus points for salmon because higher fat means higher calories. 

Our Salmon Dinner recipe includes salmon, butter, rice, broccoli, and a glass of whole milk for 595 calories.

Try adding butter, olive oil, or cheese to your broccoli for an even bigger boost of calories. 

High Calorie Snacks

Sometimes, when following a high calorie diet, you can find yourself bored with eating. That’s where snacks come in! Snacks are a great way to shake up your diet while sticking to your high calorie plan. 

Try dividing your day up into 3 meals and 2–3 snacks. Your snacks don’t have to be crazy high in calories (otherwise you’ll be too full for your meals), but they should be at least 250 calories per snack. 

In Easy High Calorie Snacks, we share 11 easy snacks that are over 250 calories per serving. Plus, we also include a free high calorie snacks handout for easy reference. 

Here’s a sample of what you’ll find in the article:

1. Peanut butter toast: 260 calories
2. Blueberry parfait: 270 calories
3. Banana and walnuts: 295 calories
4. Peanut butter and apples: 285 calories
5. Cottage cheese and fruit: 270 calories
6. Avocado toast: 300 calories
7. High calorie shakes: 500+ calories
8. Milk and cookies: 320 calories
9. Egg salad and English muffin: 415 calories
10. Muesli with whole milk: 295 calories
11. Edamame and pita chips: 250 calories

Be sure to check out Easy High Calorie Snacks to see portion sizes and any additional ingredients or directions for preparing the snacks. Happy snacking!

High Calorie Meals with FREE Meal Plan

Overall, high calorie meals can help with weight gain and can help stop unintended weight loss. If you’re looking for easy and healthy recipes, then you’ve come to the right place!

Can we help take some of the stress away when planning your meals? In 9 High Calorie Meals, we have breakfast, lunch, and dinner recipes that range in calories from 413 calories to 744 calories. Oh, and did we mention that they are all delicious?

Our high calorie breakfast meal ideas include:

• Ham and cheese omelet with a glass of cranberry juice
• Nutty English muffin with a glass of whole milk
• High calorie overnight oats

High calorie lunch meal ideas include:

• BBQ chicken meal with fresh fruit, potato salad, and a glass of whole milk
• Tuna sandwich meal with baby carrots and a glass of whole milk
• Soup and grilled cheese with a glass of whole milk

Our high calorie dinner meal ideas are listed above in greater detail, but we’ll list them here as well!

• Fettuccine Alfredo with shrimp, broccoli, garlic bread, and a glass of whole milk
• Beef tacos with refried beans, rice, and a glass of whole milk
• Salmon with rice, broccoli, and whole milk

If you want to see these meals in action, then visit our free high calorie meal plan to help you get started. An additional resource that might be helpful is our sister site, High Calorie Recipes. This is a website focused solely on high calorie dishes that can help with weight gain. 

High Calorie Meal Replacements

High calorie meal replacements can be helpful if the thought of consuming an entire meal is exhausting, unappetizing, or too stressful.

Meal replacements can be drinks or solid foods and are similar in nutrition when compared to a “regular” meal. 

What makes meal replacements super helpful in a high calorie diet is that they are a smaller portion than an actual meal.

With less volume, those with little-to-no appetite may find it easier to consume them. 

In High Calorie Meal Replacements, we share our top 4 meal replacements. We’ll give you a sneak peek below:

Meal Replacement	Serving Size	Calories per Serving
Ensure® Enlive®	8 oz	350
Boost® Very High Calorie	8 oz	530
Ensure® Compact	4 oz	220
Kate Farms Nutrition Shake	11 oz	330

All meal replacements listed above come in multiple flavors. They also come in different serving sizes. If you’re looking for the most calories per serving, then opt for Boost® Very High Calorie. If you need less volume in your meal replacement, then try Ensure® Compact at only 4 oz (½ cup) per serving. 

Looking for a plant-based meal replacement? Kate Farms is a great choice. It’s also organic, kosher, and gluten-free. This drink has the largest volume, but you could split the drink into two smaller portions to enjoy throughout the day. 

While we love promoting high calorie meal replacements, we also want to (again) mention that food first is always the main goal. Meal replacements are meant to supplement your diet as a whole. 

High Calorie Specialty Diets

This section may be helpful if you are following a specific diet, and also need a diet that is high in calories. Below, you will find sections for high calorie:

• Low sodium diets
• Soft food diets
• Pureed diets
• Vegan diets

Follow along as we learn more about these specific diets and which foods can help you increase calories while still meeting your health needs. 

High Calorie Low Sodium Foods

Diets that are low in sodium have many benefits. Some of these include: lowered blood pressure, reduced risk of stroke, and reduced risk of cardiovascular disease. 

Sometimes, in combination with a low sodium diet, you also need a diet that is high in calories to meet your body’s needs. 

In 21 Best High Calorie Low Sodium Foods, we share our top favorites and how to add them to your meals and snacks. Let’s take a look at 10 of the low sodium, high calorie foods:

Food, Serving Size	Calories	Sodium (mg)
Avocado, ⅓ fruit	107	5
Firm tofu, 3 oz	70	10
Heavy cream, 1 Tbsp	51	4
Low sodium cheddar cheese, 1 oz	113	6
Low sodium peanut butter, 2 Tbsp	191	5
Quinoa, ¼ cup dry	170	0
Salmon, 3 oz	177	50
Unsalted butter, 1 Tbsp	102	2
Unsalted cashews, ¼ cup	190	5
Unsalted macadamia nuts, ¼ cup	241	2

As we’ve learned, foods high in healthy fats are both good for our health and good for increasing our calories. Foods such as avocado, salmon, peanut butter, and nuts. 

You may have noticed that the nuts are noted as unsalted. This is because nuts that are salted have a very high sodium content – meaning not a great idea for a low sodium diet. Unsalted nuts are healthy, delicious, and will help keep you feeling fuller for longer. 

If you’d like to learn more (and see the additional 11 foods), then don’t forget to visit 21 Best High Calorie Low Sodium Foods. We’ll see you over there!

High Calorie Soft Foods

If you have difficulty chewing and are needing to gain weight, then a high calorie soft foods diet may be prescribed. 

Especially in the older adult population, weight loss can lead to a loss of muscle and an increased risk of falls, loss of independence, and injury. Weight loss in older adults can also lead to dental and oral health issues. 

If you are experiencing any discomfort with eating, then a soft foods diet may be right for you. 

In High Calorie Soft Foods for Weight Gain, we cover more than 10 different foods/categories, and also show how to plan your meals around these foods. 

Let’s take a peek at some high calorie soft foods for weight gain:

• Avocados
• Nut butters
• Fish 
• Soft high-fat dairy products: whole milk, yogurt, heavy cream, cream cheese, etc.
• Cream-based soups
• Fruit purees 
• Eggs ( avoid hard-boiled eggs, which require more chewing)
• Canned fruits and canned veggies
• Ice cream, mousse, pudding

A high calorie soft breakfast idea is fortified oatmeal. Try making oatmeal, adding whole milk, and topping with your favorite nut butter. 

High calorie soft lunch ideas include tuna salad, potato salad, and fish with soft veggies. For dinner, try chowders, mac n’ cheese, and other soft pasta dishes with a cream-based sauce. 

Click on the link above to learn more and to also learn a bit about dental health and how it affects your overall health. 

High Calorie Pureed Foods

Maybe a soft food diet isn’t the right choice for you. If you have difficulty swallowing or chewing, then pureed foods may be better. As always, speak with your doctor before starting a diet. 

High calorie pureed foods, can be enjoyed during any meal and snack. In High Calorie Pureed Foods, we share breakfast, lunch and dinner, snacks, and even dessert options. 

Breakfast meals that are both high in calories and are also pureed can include: pureed yogurt with berries and powdered peanut butter, pureed oatmeal with butter and brown sugar, and pureed cottage cheese with fruit. 

Lunch and dinner ideas include: pureed meatloaf with gravy, pureed soups and stews, pureed chicken salad, and pureed casseroles.

As for snacks, try nutrition supplement drinks, High Calorie Drinks, or pureed vegetables with avocado dip. 

High calorie pureed dessert ideas include pureed cobbler, pureed cheesecake, frozen yogurt, and custard. 

Learn even more about high calorie pureed foods, like how to prepare them and their benefits, by visiting High Calorie Pureed Foods. 

High Calorie Vegan Foods

These ideas are all helpful, but what if you’re following a vegan diet? Well, our 15 Best High Calorie Vegan Foods is a great resource and a great place to start!

Many of the foods listed in our article are also high in healthy fats – and as we learned, high fat foods will provide more calories. Here are the top 15 high calorie vegan foods:

High Calorie Vegan Food, Serving Size	Calories per Serving
Avocado, 1 cup	240
Coconut cream, ½ cup	240
Agave, ¼ cup	240
Olive oil, 2 Tbsp	238
Cooked quinoa, 1 cup	222
Dried plums, ½ cup	209
Dates, ½ cup	207
Cooked white rice, 1 cup	206
Chopped walnuts, ¼ cup	191
Peanut butter, 2 Tbsp	188
Vegetable oil spread, 2 Tbsp	164
Baked potato, 1 medium	163
Ground flax seed, ¼ cup	148
Pumpkin seeds, ½ cup	142
Soy milk, 1 cup	131

Learn even more about these top 15 foods in the link above. Additionally, you can find delicious recipes for:

• High Calorie Vegan Mashed Potatoes
• High Calorie Vegan Oatmeal
• High Calorie Vegan Mango Coconut Sticky Rice
• High Calorie Vegan Green Smoothie

What are you waiting for? We’d love to hear which recipe is your new favorite!

How to Gain Weight

Gaining weight can feel like an uphill battle – especially if you have a long way to go to reach your healthy weight. We’d love to share some of our weight gain tips with you. Follow along below. 

The ultimate goal when trying to gain weight is to consume more calories than your body uses. 

If you live in an active body, then you will need even more calories as your body is working harder than if you lived in a sedentary body. If you are recovering from illness, wounds, or fall, then you will need more calories to help your body repair itself. 

Another tip for gaining weight is to incorporate high calorie add-ins. Try adding some cheese to your salad, eggs, or savory oatmeal dish. Cook your veggies in butter or oil. Add nuts or nut butter to your yogurt and smoothies. 

High calorie snacks can also add up – which is a good thing! If you are really trying to gain weight, then don’t skimp on your snacks. It can be difficult to think of eating more food during the day, but splitting up meals and snacks evenly throughout the day can be helpful. 

Finally, swap your low calorie foods/meals/snacks for high calorie choices. Here are some examples:

• Swap your glass of 1% milk for whole milk
• Swap your low-fat yogurt for full-fat yogurt
• Swap your chicken for a steak
• Swap your blueberries for a banana
• Swap celery for an avocado
• Etc.

These swaps can make a huge difference in your weight gain journey. Start with one food at a time and gradually increase so that all of your foods are high fat foods. 

High Calorie Foods for Weight Gain

High calorie foods for weight gain are likely going to be the foods that are higher in fat. For dairy products, choose those listed as full-fat instead of light, lite, fat-free, or reduced fat. Instead of crackers, pretzels, or chips, choose nuts that are high in calories and healthy fats.

You can even think of condiments when looking for high calorie foods for weight gain. Choosing olive oil vs vinegar will give you an extra 230 calories. Use olive oil as a salad dressing instead of vinegar (or in combination with). 

Peanut butter has almost twice as many calories as jelly. When looking for a toast spread, grab some nut butter instead of jelly. 

For more information on this topic, check out Higher Calorie Foods for Weight Gain [Simple Swaps].

Weight Gaining Meal Plan

A weight gaining meal plan wouldn’t helpful without some tips. 

1. Notice when you drink your fluids throughout the day. Are you drinking them before or with a meal? Try drinking them after your meal or choose high calorie drinks as a snack. 
2. Utilize fortified foods. Fortified foods are foods that have more nutrients (or calories) added to them. Swapping some of your foods for fortified foods that are higher in calories can be helpful.
3. Eating smaller meals more frequently is a game-changer. If you think of your day as 3 huge meals, then you might not meet your calorie goal. Aim for 3 meals and 2–3 snacks throughout the day. 
4. Meal prep and plan ahead. Planning ahead can help you save time throughout the week. For example, if you are going to be eating chicken for a few meals, then try cooking a larger portion at one time. Then add to different meals throughout the week. 
5. Organize your shopping list. Categorizing foods for your shopping trip is helpful and a time saver. When you’re in the produce section, you’ll know exactly what you need, and you won’t have to circle-back because you forgot something on your list. 

How about that weight gaining meal plan now? This free meal plan can be the start of your weight gain journey success. Stick with it, take one day (or one meal) at a time, and don’t forget that we’re here cheering you on!

Resources for Gaining Weight

Some additional resources that we’ve gathered for weight gain include: 

• Tips on How to Gain Weight Fast and Healthfully
• How to Gain Weight with a Fast Metabolism
• 4 Best Diet Plans for Gaining Weight [Free PDF]
• The Best Peanut Butter for Gaining Weight
• Top 7 Diet for Weight Gain Tips
• What’s the Highest Calorie Food for Weight Gain?
• Top 11 Calorie Dense Foods for Weight Gain
• Gaining Weight Article Archive

Conclusion: High Calorie Foods 101

We hope this article was helpful for you and that you’ve come away with some ideas and foods to implement in your diet. Remember, variety is the spice of life – you don’t have to settle for the same meals every day in order to gain weight. 

If you found this article helpful, then be sure to check out our comprehensive High Fiber Foods 101 article. It’s bursting with information on high fiber foods and why you should include them in your diet. 

Thanks for visiting and, as always, best of luck on your weight gain journey!