In a world obsessed with weight loss, there are some people who are bent on gaining it. there are plenty of youngsters out there who are hard gainers and want to buff themselves up but cannot merely because of lack of knowledge about their metabolism, body type or just because they are not eating properly. Sooperchef has listed the some of the foods that will help you gain weight without gaining too much fat, in a safe and healthy way.


Milk has been seen as a weight gainer and muscle builder for decades, for good reason: it has a great balanced proportion of protein, good fats, and carbohydrates which are essential for proper nutrition of the body. It is also packed with calcium which is great for bone strength. For everyone who is trying to gain muscle or weight, milk combines whey with casein which not only helps you beef up but also provides energy for intense workouts sessions. Milkshakes and smoothies are a tasty and healthy way to get milk in your system.

Red Meats

Red meats like beef and chicken steaks are one of the very best sources of protein, the building block of cells. It is also full of leucine, a potent amino acid that stimulates muscle protein synthesis. In addition to this, red meats are known to be a source of dietary creatine, which is arguably the best-known bodybuilding supplement out there. Both lean and fatty meats are sources of protein but fatty steaks and meats are more effective in weight gain for their higher calorie content.


Healthy starches like are a great way to get some important nutrients and fiber in your system which are necessary for augmentation of calorie intake and an increase of muscle glycogen stores. Glycogen is the primary fuel source for workouts and sports activities. Many of your favorite vegetables would make a good source of healthy starch, for example, potatoes, corn, buckwheat, sweet potatoes, and legumes.


Just like red meat, fish meat is a great source of protein and healthy fats. Fish meat is also rich in omega-3 fatty acids which provide numerous health benefits like disease prevention, muscle development, and improved brain function. Other seafood items like shrimps, lobsters, and prawns are full of protein and key nutrients as well.


Rice is an economic, convenient, high-quality carb-source that will help you pack some pounds in no time. One of the best parts about eating rice is that it is easy to prepare, delicious, calorie dense which means you can eat large amounts of calories in a single meal (great for people with low appetites) and also easy on the stomach. A single cup of cooked rice contains almost 190 calories, 43 grams of carbohydrates and only 6 grams of fat. Find some great rice Cooking Recipes in Urdu here.

Dry Fruits and Nuts

Dry fruits and nuts like walnuts, dates, pistachios, and almonds can prove to be a great snack packed with antioxidants and micronutrients. They are loaded with calories and easy to carry which makes them a great way to get some really good amount of fiber, protein and good fats in your system. They can also be used as a topping for your favorite Cooking Recipes like meat, yogurt, and desserts, and provide a great blend of healthy fats and key nutrients, essential for weight gain and muscle development.

Whole Grain Bread

Whole grain breads can easily be blended with nutrient-rich foods like eggs, meat and cheese and vegetables to make a tasty and carb–protein sandwich, as they are full of good carbs and when blended with some of the ingredients listed above, it can prove to be a really good weight gainer.

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