Giving our bodies the energy they need every day can be tough. 

No matter how much we seem to eat, the number on the scale won’t budge. It can be an incredibly frustrating experience, especially when we know that we should be putting on weight. What am I doing wrong?

Cut yourself some slack. Putting on weight can be difficult, especially if you’re struggling with a medical condition. This process takes time and patience. Remember to give yourself credit for all the hard work you’ve put in up to this point.

Go ahead, we’ll wait.

Done? Good.

Now, what foods should we seek out to make packing on the pounds a bit easier? 

That’s our bread and butter.

Grab your grocery lists because we’ve compiled a delicious list of calorie-dense foods to gain weight and help your body be at its best.

Medical Disclaimer: All content and material of this website is for informational purposes only and is not intended to serve as a substitute for the consultation and/or medical treatment of a qualified physician. Always seek the medical advice of your physician and/or dietician for your specific dietary needs.

Potatoes

Whether you like them in soups or in salads, minced or mashed, potatoes are one of the simplest, most digestible foods out there. 

Not only do they come in about a hundred different forms, but they’re packed with healthy carbohydrates and creamy, delicious calories.

Americans have been in love with potatoes for hundreds of years and our fascination with them is likely only to grow. In fact, potatoes were the first vegetable to be grown in space!

In 1995, NASA wanted to test whether potatoes could serve as a self-sustaining food source for long-term space voyages — it worked! So, if you’re hoping to one day take a long journey across the solar system, you should probably get well acquainted with this sturdy starch.

While you’re down here on Earth, throw on a dollop of sour cream and shredded cheese to transform an ordinary baked potato into a rich, energy-filled extravaganza. Of course, you can always try and improve upon your favorite fast-food recipe by cutting up potato slices and frying them in vegetable oil for a crunchy, crispy afternoon snack.

However you like your potatoes, remember to save a serving for us.

Bread and Whole Grains

During the early stages of the pandemic, you might have baked a bit more sourdough than you knew what to do with. 

Bread is one of the best leftovers you can have. The simple carbohydrates break down easily in your body, infusing you with a burst of energy. That’s why runners love having a healthy plate of pasta the night before a big run. 

If you’re looking to add a bit more fluffy bread into your diet but aren’t looking to tackle a marathon any time soon, look towards whole grains and seeded loaves. These deliver more nutrients into your system with soluble fiber and complex carbohydrates that keep your body full and satisfied for longer.

Avocados

With their vibrant trees teeming along the Pacific, avocados are often viewed as a west-coast exclusive. This perception couldn’t be further from the truth.

These fatty fruits (yes, they’re fruits!) are chock-full of healthy, long-lasting energy, delivering around 250 calories and 24 grams of fat per avocado. Packed with necessary vitamins, minerals, and nutrients, there’s always room on your plate for an avocado. 

Pepper in a few slices into your next burrito bowl. Serve with salsa stacked high on fluffy toast with scrambled eggs. Of course, you can always mash a handful up into delicious guacamole with crunchy tortilla chips.

Just like potatoes, avocados don’t really care how you eat ‘em as long as they’re being enjoyed and shared.

Meat

Animal products have often been a go-to choice for quickly packing on pounds and for good reason. Not only are they a great source of complete protein, but they’re natural concentrators of dense energy. 

Cows, pigs, and chickens ingest most of their nutrients from grass and grains, concentrating the calories into a smaller space in the form of lean muscle and fat. 

A mere six ounces of steak delivers 450 calories and almost 50 grams of protein, meeting most people’s daily protein requirements in a single meal.

If you’re choosing between different cuts of meat, look for those that are a bit fattier like melt-in-your-mouth brisket. While protein provides necessary nutrients, it only clocks in at about 4 calories per gram. Fats more than double that number at 9 calories per gram. 

That’s why a single tablespoon of concentrated olive oil contains nearly 100 calories! 

If you’re vegetarian, there’s never been a better time to look for plant-based alternatives to meat. In recent years, manufacturers have introduced viable meat alternatives made of soy and vital wheat gluten. 

These manufacturers are slowly expanding their product lines to include chicken, fish, and other delicious meat-like options that deliver a great deal of protein, healthy fats, and calories to help you fulfill your calorie needs while adhering to a plant-based diet.

Dark Chocolate

You might have thought chocolate was your greatest weakness. It’s not. It’s actually your greatest strength.

Decadent and creamy, dark chocolate provides more healthy calories and antioxidants than its milky siblings. A simple 100 grams of dark chocolate might pack in as many as 600 calories, making it a great high-calorie snack.

If you don’t like chocolate in bar form, break your delicious cocoa into slices and sprinkle it in your bowl of morning cereal or oatmeal. Melt a small bar in a mug and sip on a dark chocolate slurpy just as Parisians do. Of course, you can always bake up some homemade, gooey chocolate chip cookies and share a batch with your closest loved ones. 

Cheese

If you’re wondering what foods to eat to gain weight, cheese should be near the top of your list.

Whether you like your cheese soft and creamy or sharp and hard, cheese comes from all different cultures in all types of tastes and textures.

Not only does cheese deliver a great deal of protein and healthy fats, but cheese is absolutely chock-full of energy. A single ounce of cheddar can deliver over 100 hundred calories!

Bake yourself up a homemade mac and cheese casserole for a delicious meal of carbohydrates and healthy fats. Smack some gouda or full-fat muenster between two slices of cracked sourdough and sear in a covered pan until you’ve created a gooey, melted treat.

Mmm. We’re getting hungry just thinking about it. 

Eggs

Eggs have been used to build muscle for decades. Bodybuilders often crack a half-dozen in a glass and drink it raw. Yeah, we’re not recommending you go that extreme.

That said, an extra egg or two a day will definitely help you infuse a couple hundred more calories into your diet and maybe even increase your lean muscle mass.

Each egg delivers around 70 calories and even more when prepared with butter or cooking oil. Of course, eggs are often at their best when served alongside friends.

Give your toasted everything bagel the companion they’ve always wanted with a healthy topping of peppery egg salad with chives. Create your dream omelet stuffed with mushrooms, veggies, bacon bits, and melted pepper jack cheese. Or go for a classic, crumbly hard-boiled egg tossed in a crunchy Greek salad with balsamic vinaigrette. 

TheEATBar

Food gives us life. Every bite infuses us with the boost we need to tackle each day with enthusiasm and vigor. Of course, food is much more than just energy. 

Eating is an experience that ties us together and reminds us of the joy hidden within each day. That’s why we created the theEATBar.

Uniquely designed for those with eating troubles, theEATBar delivers sixty calories in an easy-to-eat half-ounce bar. Richly layered with succulent meringue, our all-inclusive EATBar starts off with a satisfying crunch then quickly melts in your mouth for maximum enjoyment. 

Eat Well Every Day

Along with this list of high-calorie foods to gain weight, remember that the only real way to pack on pounds is to eat more energy than you burn. It’s as simple as that.

So when you’re looking for foods to help you gain weight, be sure to aim for an energy surplus. Only then can your body build the lean muscle and healthy fat that it needs to keep your immune system strong and your brain at its best.

Look towards healthy, calorie-dense foods like creamy avocado, toasty whole grains, and sweet snacks like theEATBar. Whether your taste buds gravitate towards bittersweet lemon, succulent strawberry, or divine dark chocolate, there’s an EATBar for everyone.

For an extra burst of energy, use our code BLOG15 for an extra 15% off your order! 

While you’re stocking up on eggs, cheese, and avocados, browse our blog for more eating tips and delicious recipes designed to make each meal a celebration.