Good, Cheap, and Healthy Meal Options for Gaining Weight: Top 10 Affordable Foods for Fast Weight Gain
Gaining weight in a healthy and sustainable manner can often feel like an uphill battle, especially if you’re on a tight budget. Fortunately, there are plenty of affordable, calorie-dense, and nutritious foods that can help you achieve your weight gain goals without draining your wallet. In this article, we’ll explore 10 cost-effective foods that are perfect for building muscle mass, increasing body weight, and supporting overall health.
1. Peanut Butter
Peanut butter is a powerhouse when it comes to gaining weight. It is rich in healthy fats, protein, and calories, making it a budget-friendly staple for weight gain. Just two tablespoons contain approximately 190 calories, 16 grams of fat, and 8 grams of protein.
How to Enjoy:
- Spread on toast or bagels.
- Blend into smoothies with bananas and whole milk.
- Use as a dip for fruits like apples or bananas.
2. Whole Milk
Whole milk is an inexpensive and nutrient-dense option packed with calories, healthy fats, protein, vitamins, and minerals like calcium and vitamin D. One cup of whole milk provides around 150 calories and 8 grams of protein.
How to Enjoy:
- Drink it on its own.
- Add to smoothies, coffee, or tea.
- Use in oatmeal or cereal.
3. Bananas
Bananas are one of the most affordable fruits available and an excellent source of carbohydrates, potassium, and calories. A medium banana contains approximately 105 calories, making it a convenient and portable weight-gain snack.
How to Enjoy:
- Eat them as a quick snack.
- Slice them over cereal or oatmeal.
- Blend into protein shakes.
4. Eggs
Eggs are an incredibly cost-effective source of high-quality protein, healthy fats, and essential nutrients like choline and vitamin B12. One large egg contains around 70 calories and 6 grams of protein.
How to Enjoy:
- Scramble, boil, or fry for breakfast.
- Add to sandwiches or wraps.
- Incorporate into casseroles or baked goods.
5. Rice
Rice is a versatile, calorie-dense carbohydrate source that provides energy for workouts and supports muscle growth. One cup of cooked white rice offers roughly 200 calories.
How to Enjoy:
- Serve as a side dish with chicken or beans.
- Add to stir-fries and casseroles.
- Make rice pudding with milk, sugar, and fruits.
6. Potatoes
Potatoes are affordable, nutrient-rich, and packed with complex carbohydrates and fiber. A medium potato contains approximately 150 calories when prepared with the skin.
How to Enjoy:
- Bake, mash, or roast them.
- Make homemade fries or wedges.
- Add to stews and soups.
7. Chicken Thighs
Chicken thighs are more budget-friendly than chicken breasts while offering a similar protein content along with more healthy fats. A 100-gram serving provides around 210 calories and 20 grams of protein.
How to Enjoy:
- Grill, bake, or fry with seasoning.
- Add to salads, wraps, or rice dishes.
- Cook in stews or stir-fries.
8. Oats
Oats are a staple food for those trying to bulk up on a budget. They are rich in fiber, carbohydrates, and calories, with one cup of cooked oats containing about 150 calories.
How to Enjoy:
- Make oatmeal with milk, peanut butter, and fruits.
- Blend into protein shakes.
- Use in pancakes or homemade granola bars.
9. Full-Fat Yogurt
Full-fat yogurt is a creamy, calorie-dense food that is high in protein, calcium, and probiotics for gut health. A single cup contains about 150-200 calories, depending on the brand.
How to Enjoy:
- Eat with fruits, nuts, and honey.
- Blend into smoothies.
- Use as a base for dips and sauces.
10. Nuts and Seeds
Nuts and seeds are convenient, calorie-dense snacks loaded with healthy fats, protein, fiber, and various essential nutrients. A small handful of almonds or walnuts can provide 200 calories or more.
How to Enjoy:
- Eat as a snack or mix into yogurt.
- Blend into smoothies.
- Sprinkle over oatmeal or salads.
Final Tips for Healthy Weight Gain
- Eat Frequently: Consume five to six small meals throughout the day to increase your calorie intake.
- Use Calorie-Dense Foods: Prioritize foods high in calories but low in volume to avoid feeling overly full.
- Stay Hydrated: While water is essential, include calorie-rich beverages like whole milk and fruit juice.
- Combine Foods: Mix carbohydrates, proteins, and fats in every meal for optimal muscle growth.
