Weight Gain Meal Plan: How to Combine Snacks & Meals for Gaining Weight
February 28, 2025
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Are you ready to put on some more skin this year? Weight gain snacks are the way to go! How? Come closer!
There are several reasons why you might struggle to put on some weight. Fast metabolism and an active lifestyle are a few factors that can make this a tough mission. So, how do you still gain a healthy weight amidst these “stumbling blocks?”
Your feeding habits and diet contribute greatly to adding weight. However, much more than eating high-calorie food, healthy snacks also help increase daily calorie intake and affect your weight gain journey.
High-calorie, nutrient-dense snacks are your best bet to hit your daily intake without feeling stuffed. Now, unlike randomly snacking on anything in between the day, these snacks would satisfy your cravings and help to meet your calorie needs per day.
To the big question — what are the best weight gain snacks?
Are we just talking about regular popcorn or cookies?
Well, let’s find out as we explore the top 10 weight-gain snacks for 2025!
Ready? Let’s snack on!
The key to healthy snacking is to pick high-calorie snacks that fuel your body without making you feel uncomfortable. Let’s see the top 10 snack combos on our list!
Smoothies and shakes are a perfect way to boost your calorie intake without feeling overly full.
They allow you to pack a variety of nutrient-dense ingredients into a single serving. You can easily make your smoothies at home, and if you are all about “soft life’, you can avoid the stress of curating your smoothie mix by choosing a premade smoothie and shakes mix.
These pre-packed smoothies and shakes mix allow you to have your smoothie in less time. All you need to do is take the required serving and blend it with either water or milk. They are easy to carry around and very easy to use.
They also come in different variants, like the cookies and cream mix, mango banana mix and many more!
WARNING: These smoothies and shakes can be addictive! #winks#
This is another perfect snack for a sweet tooth weight gainer. Dates are sweet, and unlike processed sweets, they are a natural source of carbohydrates.
Dates have natural sugars, fibre, and essential minerals like potassium and magnesium. Now, picture these healthy dates covered in chocolates and filled with mixed nuts butter or stuffed with roasted peeled almonds, orange peel, pecan nuts or even pistachios!
Mix some banana and peanut butter, and you have the perfect mid-day or midnight snack!
This high-calorie healthy snack for weight gain has healthy fats, slow-digesting carbs, and a natural sweetness. Peanut butter has high calories and protein, while bananas add fibre and energy-boosting carbs to the mix.
If you think only the combination of these two will be boring, add some spoons of the mango banana smoothie mix, chia seeds, or even an extra layer of sliced almonds!
If you’re looking for a creamy, crunchy, protein-packed healthy snack for weight gain, this is it!
Just yoghurt and granola? Yes, it works like magic! Full-fat Greek yoghurt helps to boost protein, and granola brings healthy fats and carbs to the table. You can also add a spoon or two of Cookies and cream mix to complement this snack.
Did you know that one avocado fruit contains over 200 calories? Now you see why you shouldn’t play with avocados on your weight-gain journey.
Mash a ripe avocado with a pinch of sea salt, black pepper, and a little olive oil. Then move on to spread it generously on whole-grain crackers for an absolute tummy-rumbling delight.
This high-calorie snack for weight gain combo is small but mighty! It is perfect for when you need a quick, high-calorie, protein-rich snack. Cheese is packed with calcium and protein, while nuts bring in healthy fats.
This snack is easy to eat, packed with nutrients, and ridiculously satisfying. If you’d like to explore and have a “taste of heaven,” try this snack with the Cream smoothie mix. You’d be back to say “thank you.”
Protein bars are absolute game-changers! Ensure you go for bars from trusted brands and without artificial ingredients.
You can also whip up a simple base of oats, nut butter, some spoons of Soy vanilla protein powder, and honey to create a chewy, satisfying protein bar. You can customize them by adding chocolate chips, dried fruits, or nuts to increase the calorie count.
Dried fruit and nut mix is one of the best snacks for weight gain to incorporate into your diet. Nuts like almonds, dates, walnuts, cashews, and pistachios are rich in healthy fats, protein, and fibre.
On the other hand, dried fruits like raisins, dates, and apricots provide quick-digesting natural sugars to fuel your energy. Now imagine what a mix of these would give. Stop imagining; go try them out today!
This is a perfect snack combo for a sweet tooth. Your journey to healthy living and weight gain doesn’t have to be boring.
Dark chocolate (at least 70% cocoa) is loaded with antioxidants and healthy fats, while peanut butter adds a dose of protein and energy-dense monounsaturated fats.
You can blend the Dark chocolate smoothie mix with peanut butter to make the perfect high-calorie smoothie. You can also pour the smoothie mix in peanut butter and mix them to make a spread.
An egg and avocado sandwich is a powerhouse of protein, healthy fats, and fibre. Eggs provide high-quality protein and essential amino acids, while avocados have heart-healthy fats.
Your diet is one of the most important factors in weight gain. This means that you have to constantly feed on healthy meals with high calories.
What if you have a low appetite or can’t afford to “stuff” yourself with heavy meals three times daily? Healthy weight gain is not food stuffing; it is eating the right meals to add weight in the right places.
These are three reasons why you need healthy snacks on your weight-gain journey.
Eating three large meals a day might not be enough to add weight, especially if you have a fast metabolism or struggle with a small appetite.
Similarly, if you go too long without eating, your body may start burning stored energy instead of building muscle. Hence, having calorie-dense snacks every few hours ensures you’re constantly fueling your body without feeling overly full.
You cannot add weight without a regular calorie surplus. What does this mean? Calorie surplus means that you consume more calories than your body burns.
Healthy high-calorie snacks for weight gain make it easy to hit your daily calorie goals without needing to force-feed yourself at mealtimes. Something as simple as a handful of nuts, a protein bar, or a high-calorie smoothie can quickly add an extra 200–500 calories to your daily intake.
Your body needs a steady supply of protein, healthy fats, and carbs to repair and grow muscle tissue especially if you are actively working out. When you go too long without eating, your body may start breaking down muscle for energy instead of building it.
However, high-protein, nutrient-dense snacks like Greek yoghurt with granola, eggs with avocado, or peanut butter toast provide essential amino acids that keep your energy levels high and help in muscle repair.
The number of snacks you need depends on your caloric goals, metabolism, and meal sizes. Generally, 2 to 4 high-calorie snacks per day can help you maintain a caloric surplus for weight gain.
If you struggle to eat large meals or do a lot of physical activities daily, you may need to incorporate more frequent healthy snacks in your diet. The key is to listen to your body.
If you feel hungry between meals or notice you’re not hitting your daily calorie needs, then you need to add more snacks.
Regardless of how healthy, snacks are what they are: “snacks.” They are to be eaten in between healthy foods that help to gain weight. They shouldn’t completely replace balanced meals unless necessary or prescribed by a dietician. Whole meals provide a better balance of nutrients like protein, healthy fats, and complex carbohydrates.
However, if you have a low appetite or struggle to eat large portions, calorie-dense snacks like smoothies, protein bars, or nut butter with whole-grain bread can act as mini-meals to help you hit your goals.
Honestly, there’s no “best time.” The time you snack and how often you do depends on your routine, but strategic timing would produce better results.
Eating a snack between meals ensures you stay in a caloric surplus throughout the day. A pre-workout snack (like a banana with nut butter or a protein smoothie) can fuel your workout, while a post-workout snack (such as Greek yoghurt with granola) helps with muscle recovery.
Night snacks, on the other hand, can provide slow-digesting fuel that supports muscle repair overnight.
Adding the right snacks to your daily routine can make all the difference in your weight gain journey. Instead of snacking on empty-calorie junk foods, choose nutrient-dense snacks that fuel your body, support muscle growth, and help you maintain a caloric surplus.
Now that you know the best weight gain snacks for 2025, it’s time to try them out! Incorporate these snacks into your daily routine, and you’ll be shocked to see the difference they make. Need a head start on healthy snacks to buy? Check here!
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6 Responses
Wow this is so insightful
Thank you ♥️
You’re the realest and the best. Thanks for always sharing the TRUTH with us. A solid brand any day🥰
Wow…Comprehensive and insightful
Thank you coach❤️
Still the best in the game🥰