Milk and its products, such as cheese and yogurt, are nutrient-rich foods that provide important nutrients including protein, calcium, and healthy fats.

Milk Products

Olive oil is calorie-dense and rich in essential fatty acids, antioxidants, and beneficial compounds. It's linked to various health benefits, including improved heart health, reduced inflammation, and a healthy gut microbiome

Olive Oil

Whole Grain Breads are a good carbohydrates source.

Whole Grain Bread

Starchy foods like potatoes, corn, oats, and buckwheat are rich sources of carbohydrates.

Starchy Foods

Rice is a calorie-dense food that can be a versatile side dish in many cuisines. It provides a significant amount of energy in the form of carbohydrates, making it a staple food in many cultures.

Rice

Chocolate with cocoa content over 70% is considered healthy due to its high antioxidant levels. However, it's important to be mindful of the ingredients in chocolate, as the first ingredient should not be sugar or milk powder

Dark Choclate

Red meats like pork or beef are rich in protein and leucine.

Red meats

Avocados are a superfood with healthy fats, fiber, vitamins, and minerals.

Avocados

Here is a list of nutrient-rich foods that can support healthy weight gain:
<ul>
<li>Milk Products</li>
<li>Selfmade Protein Shakes</li>
<li>Nuts</li>
<li>Red meats</li>
<li>Dark Chocolate</li>
<li>Olive Oil</li>
<li>Whole Grain Bread</li>
<li>Avocados</li>
<li>Starchy Foods</li>
<li>Rice</li>
</ul>

Foods to gain weight

Protein shakes are especially good if you are working out. Consider making your own smoothies as store bought often contain added sugars.

Selfmade Protein Shakes

Nuts are not only calorie-dense and protein-rich but also packed with other essential nutrients, making them a great addition to a well-balanced diet.

Nuts

This list is a good selection of foods which will help you on your weight gain journey!

Many people need to gain some weight or build muscle. Here are the 18 best foods to gain weight quickly, without harming your health.

Rice

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