Being underweight or having a very thin frame may not always like an advantage, especially if you’re looking to build strength, energy, or curves. Gaining weight in a healthy way involves more than just eating anything, it’s about nourishing your body with calorie-dense, nutrient-Rich Foods and Pairing them with strengthe

Here are five foods and smart meal ideas to help you gain weight sustainably:

1. Avocados

Packed with healthy monounsaturated fats and calories, avocados are a must. One Medium Avocado has Around 240 calories. Spread it on tost, add it to salads, or blend it into smoothies for a creamy texture and a healthy calorie boost.

Cold-Pressed Oils Like Olive Oil, Coconut Oil, Or Ghee Are High in Callies and Good Fats. Drizzle them over cooked veggies, use them in stir-fries, or mix them into dal and souts to enhance taste and calorie content.

3. Driad Fruits and Nuts

A small handful of almonds, walnuts, cashews, raisins, or dates can deliver a powerful dose of calories, healthy fats, and nutrients. They make perfect snacks between meals and also blend well into smoothies and porridge.

4. Whole Grains with Add-ors

Whole-Grain Bread, Oats, or Brown Rice Provide Complex Carbs and Fiber. Boost their calorie value by adding peanut butter, honey, chia seeds, or sabja. A Classic Weight-Gain Snack: Two Slices of Whole-Grain toast with Peanut butter and a drizzle of honey.

5. Milk and Dairy-Based Drinks

Milkshakes, smoothies, or milk with soaked chia seeds are calorie-Rich and Ideal Between Meals. Add bananas, oats, dates, or nut butters for an extra boost.

Sample day for healthy weight gain

• Morning: Glass of Banana Milkshake + Poached Eggs on Avocado Toast
• Mid-Morning: Handful of Mixed Nuts and Dried Fruits
• Lunch: Brown Rice With Dal and Ghee + Seasonal Vegetables
• Evening Snack: Whole-Grain Crackers with Hummus + Boiled Eggs
• Dinner: Multigrain roti with paneer or tofu sabzi + salad with olive oil dressing
• Before bed: Warm Milk with Chia seeds and Honey

Pair this eating pattern with regular strength training and bodyweight exercises to build lean muscle and avoid excess fat accumulation. Slow, steady, and balanced is the healthiest way to gain weight and feel confident in your body.