High-calorie Snacks to Build Muscle Mass & Gain Weight

In some cases, gaining weight can be desirable for some people, whether for health or aesthetics. However, to gain weight healthily, you must eat snacks that are high in calories and contain essential nutrients. These meals should be balanced and include different protein sources, carbohydrates, and healthy fats. Here are some high-calorie snack ideas for healthy weight gain.

High-calorie Snack Ideas for Healthy Weight Gain

Fruit juice and yogurt: You can prepare natural fruit juice and mix it with full-fat yogurt. This mix is rich in calories and essential nutrients.

Nuts: Eating nuts such as almonds, cashews, walnuts, and pistachios can provide you with high calories and essential fatty acids for a healthy body.

Calorie-rich Smoothies: Prepare natural fruit smoothies fortified with butter, honey, Quaker Oatmeal, or nuts. You can also add some high-protein supplements to increase the nutritional value.

Ghee and Dates: Provide yourself with a nutritious snack by eating a small piece of Ghee with dates. Ghee is a rich source of calories and healthy fats.

Fortified Oatmeal: Enjoy a snack of oatmeal fortified with nuts, honey, or dried fruit. Oats contain a lot of fiber and calories.

Full-fat yogurt and honey: Make a bowl of yogurt and honey with chopped nuts. This snack is nutritious and high in calories.

Full-fat natural juices: Enjoy natural fruit juices such as avocado juice or smoothies prepared with milk and dried fruits.

Protein Smoothie: Prepare a protein smoothie using almond milk or full-fat yogurt, and add protein powder, bananas, and frozen fruits. You can also add honey or coconut oil to increase the calories.

5 Healthy Snacks for Weight Gain

Egg and avocado toast

Ingredients:

• 1 slice of whole-grain bread
• 1 Boiled egg.
• Half an avocado.
• Light mayonnaise sauce (optional).

Method:

1. Toast a piece of whole-grain bread until golden and crunchy.
2. Boil the egg according to your preference, either soft-boiled or medium-boiled.
3. Cut the egg into thin slices.
4. Cut half of the avocado into small slices or cubes.
5. Place the sliced eggs and avocado on top of the toast.
6. If desired, serve with a light mayonnaise or yogurt sauce. 

You can have this meal as a high-calorie snack to gain weight. Adding avocado will increase its nutritional value thanks to the healthy fats and other nutrients it contains. In addition, you can modify the recipe by adding other ingredients, such as grilled chicken strips or vegetables, to increase the variety and nutritional value. 

Full-fat yogurt & Nuts

Ingredients:

• A cup of full-fat yogurt.
• Few nuts like almonds, walnuts, and raisins.
• A teaspoon of honey (optional).

Method:

1. Put a cup of full-fat yogurt in a bowl.
2. Add your favorite nuts, such as almonds, walnuts, and raisins. You can chop the nuts into small pieces if you like.
3. Add a teaspoon of honey and stir the ingredients together if you prefer additional sweetness.
4. Mix the ingredients well until they are homogeneous.
5. Serve a nutritious snack, and enjoy! 

You can adjust the ingredients according to your personal taste and nutritional needs. For example, this snack contains yogurt rich in protein and healthy fats from nuts, in addition to honey that gives a touch of sweetness. You can eat this meal between the main meals as a snack to increase calories and provide the body with the necessary nutrients.

Chickpea & vegetable salad

Ingredients:

• 1 can of canned chickpeas, drained and rinsed
• 1 tomato, cut into small cubes
• 1 cucumber, cut into thin slices
• 1 green onion, cut into thin slices
• 1/2 sweet pepper (red or green), sliced
• 2 tablespoons of chopped parsley
• 1/4 cup sliced olives (optional)
• Juice of one lemon
• 2 tablespoons of olive oil

Method:

1. Put the chickpeas in a bowl and add the tomatoes, cucumbers, green onions, bell peppers, parsley, and olives.
2. Mix the lemon juice and olive oil in a separate small bowl to make the dressing. Pour the dressing over the ingredients in the first bowl.
3. Use a wooden or cooking spoon to stir the ingredients well until they are combined.
4. Serve immediately and enjoy a delicious, nutrient-dense snack. You can store any leftovers in the refrigerator for about two days.

Whole milk juice fortified with fruits

Ingredients:

• 1 cup of whole milk
• Favorite fruits (such as bananas, strawberries, and raspberries)

Method:

1. Prepare your favorite fruit. Chop it into small, mixable pieces.
2. In an electric blender, place a cup of whole milk.
3. Add the chopped fruit to the blender.
4. Run the blender on medium-high speed until the ingredients are homogeneous and form a smooth juice.
5. Pour the juice into one glass and enjoy it as a calorie-dense snack. 

You can customize this snack by adding nutritional supplements like protein powder or coconut oil to increase the nutritional value and calories. You can also garnish the smoothie with roasted nuts or dried fruits to add flavor and provide a rich and satiating experience.  

Grilled Chicken Sandwich

Ingredients:

• 1 Piece of grilled chicken breast
• 2 slices of wholegrain bread
• Tomato slices
• lettuce leaf
• Onion slices (optional)
• Peanut butter sauce

Method:

1. Grill a small piece of chicken breast until it is entirely cooked and nicely grilled.
2. Toast two slices of whole grain bread until golden and crunchy.
3. Cut the chicken into thin slices.
4. Place the chicken strips on the toast.
5. Top with tomato slices, lettuce, and onion slices as desired.

Serve the sandwich with peanut butter sauce on the side to add extra calories and rich flavor.

You can adjust the quantities and ingredients according to your personal taste. Eating this sandwich as a snack between main meals is recommended to increase calories and protein in your diet.

Snacks can play an essential role in healthily gaining weight. Choosing high-calorie snacks containing nutritious food ingredients can enhance your calorie intake and help you gain a balanced and healthy weight. Also, remember that your meals should be balanced and varied, containing vitamins and minerals essential for your overall health. Consult a dietitian to determine your personal needs and develop an appropriate diet plan for weight gain. Regular physical activity and vigorous exercise help increase muscle mass and improve overall health. Do regular exercise and weight lifting to help build healthy muscles for a balanced weight gain.