High Calorie Foods for Good Health

A calorie is solely the measure of vitality. It gives folks with vitality and retains their our bodies functioning. That’s why it’s important to maintain a steadiness between the variety of energy consumed and the variety of energy burned day by day. The every day consumption of energy will depend on age, intercourse, metabolism, and bodily exercise ranges, amongst others. The really helpful consumption is mostly 2,000 energy a day for ladies and a couple of,500 for males.

Excessive-calorie meals present one with extra vitality and diet than low-calorie meals. There are a myriad of explanation why one would begin consuming high-calorie meals. Somebody with a medical situation or malnutrition ought to incorporate high-calorie meals into their every day meal plans. 

Nevertheless, fairly than deciding on such meals randomly, it’s good to take the recommendation of a nutritionist. An individual with a weak structure or an individual recovering from an sickness may flip to high-calorie meals to re-energise themself.

Athletes like weightlifters could go for high-calorie nutritious meals to construct up their muscle groups or bulk up. Common gym-goers may embrace them to extend endurance.

Moreover, ladies could flip to high-calorie meals to attain the sweetness commonplace of being “fuller”.

Nevertheless, it’s important to notice that identical to everybody doesn’t want a low-calorie food plan, not everybody must eat many high-calorie meals. One wants to coach themselves on their physique wants earlier than leaping right into a food plan.

If doable, one ought to search recommendation from a certified nutritionist and be taught concerning the penalties of consuming meals. They should eat the correct steadiness of carbohydrates, protein, energy, fat, nutritional vitamins and minerals that work for his or her physique particularly. 

Excessive Calorie Meals for Weight Achieve and Different Advantages

High-calorie Foods for Weight Gain and Other Benefits

1. Rice


Nutrient Quantity % Day by day Worth (DV)
Energy 130
Carbohydrate 28.7 grams (g) 10%
Protein 2.36 g 5%
Fats 0.19 g 0%

Rice is a calorie-dense carb supply that can considerably assist somebody on a weight gaining journey.

One cup of white rice accommodates round 200 energy, 44 grams of carbs and little or no fats. It’s additionally a pocket-friendly and handy high-calorie meals supply. 

2. Potatoes and Starches

Vitamins in potato starch

Simply 1 tablespoon (12 grams) of potato starch affords (Trusted Source):

  • Energy: 40
  • Carbs: 10 grams

Potatoes and different starchy meals like quinoa, oats, squash, winter root greens and others add energy and carbs to their food plan. Studies have proven that potatoes include vitamin C, vitamin B6, potassium, magnesium, iron and folate.

As well as, they improve your muscle glycogen shops that act as a gas supply for sports activities and different actions. 

These starchy meals are a very good supply of vitamins and fibre. In addition they assist nourish intestine micro organism, because of their resistant starch content material.

3. Complete Grain Bread

Diet details

Wheat is especially composed of carbs but additionally has average quantities of protein.

Listed here are the diet details for 3.5 ounces (100 grams) of whole-grain wheat flour (Trusted Source):

  • Energy: 340
  • Water: 11%
  • Protein: 13.2 grams
  • Carbs: 72 grams
  • Sugar: 0.4 grams
  • Fiber: 10.7 grams
  • Fats: 2.5 grams

Complete grain bread is an efficient supply of carbs and energy. In addition they include nutritional vitamins, minerals and fibre, which give their very own distinctive set of benefits. Complete grain bread is even higher than white bread since whole-grain flour nonetheless accommodates the germ and the bran.

As well as, entire grain makes it denser, and so, entire grain bread tends to have extra good energy per serving. Due to this fact, to achieve weight or construct muscle, selecting whole-grain bread objects with no less than 3 grams of fibre per serving is important to achieve weight or construct muscle.

4. Milk

Breaking down the Dietary Components in a Cup of Milk:

Vitamins​ Low-Fats Milk ​ Fats-Free Milk ​ Full-Fats Milk​
 Energy​  102 ​ 86 ​ 146​
Fat​  2mg ​ 0mg ​ 8 mg​
Ldl cholesterol ​ 12mg ​ 5mg​  24mg​
Sodium ​ 107mg ​ 128mg ​ 98mg​
Carbohydrates ​ 13mg ​ 12mg ​ 13mg​
Sugar ​ 13mg ​ 12mg ​ 13mg​
Proteins ​ 8mg ​ 8mg​  8mg​
Dietary ​ 0mg​  0mg ​ 0mg​

It’s generally identified that milk is nice for gaining weight and constructing muscle.

It’s a very good supply of protein, carbs, calcium, energy, fat, nutritional vitamins and minerals. Studies have proven that youngsters who drink essentially the most milk achieve essentially the most weight. In addition they have extra vitality after consumption.

5. Pink Meats

Pink meats like beef, lamb and pork are a terrific supply of protein and energy.

They’re additionally probably the greatest sources of dietary creatine, which is likely one of the greatest muscle-building dietary supplements. Nevertheless, if given a alternative, select fattier cuts of meat. They supply extra energy and add weight. 

6. Salmon and Oily Fish

Salmon and oily fish are additionally thought-about nearly as good protein and wholesome fats sources.

As well as, they’re a very good supply of omega-3 fatty acids which might be anti-inflammatory and cut back the chance of heart problems and blood clots. In addition they allow you to construct muscle and expertise wholesome weight achieve. 

7. Nuts

Nuts are calorie-dense, and subsequently, just some handfuls per day can provide you a whole lot of energy and allow you to achieve weight healthily. Nevertheless, additionally they include a very good quantity of protein, nutritional vitamins, minerals, fibre and wholesome fat.

Tree nuts, particularly, are each calorie and nutrient-dense meals which might be wealthy in bioactive compounds and wholesome fatty acids.

8. Dried Fruit

Dried fruits are calorie-dense meals full of antioxidants, nutritional vitamins, minerals and fibre.

Along with nuts, studies present that when dried fruits characteristic prominently in a food plan, they cut back the chance of diabetes and heart problems. As well as, they’re handy to eat and have a naturally excessive sugar content material which makes them nice contributors to weight achieve. 

9. Darkish Chocolate

Dietary info

Based on the United States Department of AgricultureTrusted Source, a 101-gram (g) bar of darkish chocolate with 70–85% cocoa solids gives:

  • 604 energy
  • 7.87 g of protein
  • 43.06 g of fats
  • 46.36 g of carbohydrates
  • 11.00 g of dietary fiber
  • 24.23 g of sugar
  • 12.02 milligrams (mg) of iron
  • 230.00 mg of magnesium
  • 3.34 mg of zinc

In comparison with milk chocolate, dark chocolate has a high-calorie density. Nevertheless, it additionally accommodates much less sugar, extra antioxidants, extra micronutrients, extra fibre and magnesium. As well as, it helps cut back the chance of heart problems, kind 2 diabetes, and stress.

10. Eggs

Egg Diet Information

The next diet info is offered by the USDA for one giant hard-boiled hen’s egg (50g).

  • Energy: 78
  • Fats: 5g
  • Sodium: 62mg
  • Carbohydrates: 0.6g
  • Fiber: 0g
  • Sugars: 0.5g
  • Protein: 6g
  • Choline: 147mg

Eggs are a very good supply of energy, proteins, wholesome fat and vitamin D. In addition they usually include a bit of bit of each micronutrient crucial for people.

In consequence, they’re extremely useful for muscle-building and wholesome weight achieve. Nevertheless, it’s additionally essential to notice that one should eat the whole egg for optimum dietary worth.

11. Wholesome Cereals

Grain-based cereals are excessive in energy, antioxidants and fibre. Out of all of the completely different wholesome cereals, oats are the only option.

Oats include excessive quantities of protein, lipids, carbohydrates, phytochemicals, fibre, and phenolic compounds that may lower the chance of coronary heart illness, diabetes, and celiac illness. Granola is one other calorie-dense meals wealthy in protein, micronutrients and fibre. It’s basically a mix of cereals, dried fruits and nuts.

12. Full-fat Dairy Merchandise

Full-fat dairy merchandise like sure cheeses and yoghurts are excessive in energy, calcium, protein and wholesome fat.

They’re useful for muscle growth and wholesome weight achieve when eaten in the correct portions.

13. House Made Protein Shakes

Protein is critical when attempting to achieve weight. Due to this fact, your protein consumption must also be excessive together with energy if you wish to achieve weight. Business protein and milkshakes are stuffed with sugar and lack many vitamins.

Then again, selfmade protein shakes have a extra balanced nutrient profile. Selfmade protein shakes are excessive in energy and protein. 

Some examples of home-made protein shakes are:

Banana Milkshake – Take two bananas, one tablespoon of nut butter and 1 cup of full-fat yoghurt. Mix them, and your banana milkshake is prepared. 

Learn extra:8 Proven Health Benefits of Banana

Berry Vanilla Shake – Take ½ cup berries, one scoop of vanilla flavoured whey protein and 1 cup full-fat yoghurt. Mix them, and your berry milkshake is prepared. 

Hazelnut Chocolate Shake – Take one tablespoon hazelnut butter, chocolate flavoured whey protein and a couple of cups of full-fat milk. Mix them and benefit from the high-calorie delight. 

Apple Shake – Mix a deseeded apple with 1 cup full-fat yoghurt and add one teaspoon brown sugar. Mix them, and your apple shake is prepared. 

14. Excessive Calorie Fruits

These are fruits with little water content material. These fruits are stuffed with fructose (which is fruit sugar).

Usually, citrus fruits are stuffed with water. Therefore, they aren’t as calorie-dense as others. These fruits have fibre content material, together with important nutritional vitamins and minerals.

A number of the high-calorie fruits are: 

15. Nut Butter

It’s a type of butter derived from nuts like almonds, hazelnut, peanut, and many others. They’re calorie-dense and unsaturated fat. So, in the event you eat them sparsely, they might help you achieve weight healthily. 

16. Wholesome Fat

All fat should not dangerous. A few of them are wholesome. These fat are calorie-dense but heart-friendly. 

Examples of such fat are ghee, olive oil, flax seeds oil, almond oil, and coconut oil. 

17. Seeds

Seeds like flax seeds, sesame seeds, chia seeds, pumpkin seeds, and many others., are excessive in energy. As well as, they’re wealthy in good unsaturated fat (PUFA and MUFA), that are calorie-dense. 

18. Cheese

Right here’s the dietarybreakdownof 100-gram (3.5-ounce) servings of frequent cheeses.

That’snormallya few 1-inch dice of cheese.

Energy Carbs Protein Fats Calcium Sodium
feta mushy 265 3.9 grams (g) 14.2 g 21.5 g 38% of the really helpful every day worth (DV) 50% of the DV
mozzarella (part-skim) semisoft 296 4.4 g 23.7 g 20.4 53% of the DV 30% of the DV
Swiss semi-firm 393 1.4 g 27 g 31 g 68% of the DV 8% of the DV
cheddar agency 409 2.4 g 23.3 g 34g 54% of the DV 28% of the DV
Parmesan (grated) exhausting 420 12.4 g 29.6 g 28 g 68% of the DV 76% of the DV
blue cheese blue-veined 353 2.3 g 21.4 g 28.7 g 41% of the DV 50% of the DV
American pasteurized 368 5.3 g 18 g 30.6 g 67% of the DV 72% of the DV

Cheese is accessible globally and is one thing most of us love. It’s usually constituted of full-fat milk.

Therefore, it’s wealthy in energy and fats. Consuming a average proportion of cheese day by day might help in vital weight gain

19. Pasta

Diet Information

Complete-Wheat Spaghetti Refined/Enriched Spaghetti
Energy 174 220
Protein 7.5 grams 8.1 grams
Carbs 37 grams 43 grams
Fiber 6 grams 2.5 grams
Fats 0.8 grams 1.3 grams
Manganese 97% of the RDI 23% of the RDI
Selenium 52% of the RDI 53% of the RDI
Copper 12% of the RDI 7% of the RDI
Phosphorus 12% of the RDI 8% of the RDI
Magnesium 11% of the RDI 6% of the RDI
Thiamin (B1) 10% of the RDI 26% of the RDI
Folate (B9) 2% of the RDI 26% of the RDI
Niacin (B3) 5% of the RDI 12% of the RDI
Riboflavin (B2) 4% of the RDI 11% of the RDI
Iron 8% of the RDI 10% of the RDI

Pasta is a pocket-friendly cereal-based meals. It’s out there in numerous shapes, sizes and hues.

The assorted types of pasta like white sauce, combined sauce, pesto, alfredo sauce, and purple sauce are all calorie-dense meals. You’ll be able to eat them as a snack or a primary dish. 

20. Makhana

Diet Worth

Energy 347
Protein 9.7 gm
Fat 0.1 gm
Carbohydrates 76.9 gm
Fiber 14.5 gm
Whole Lipids (Fats) 0.1 gm
Calcium 60 mg
Iron 1.4 mg

Fox nut or lotus seed, often called Makhana, is an unimaginable snack. It’s dense in energy and tastes nice when roasted in ghee.

It’s a more healthy substitute for popcorn as it’s wealthy in vitamins.

Excessive Calorie Indian Meal Plan

High-calorie Indian Meal Plan

A high-calorie Indian meal plan is a meal plan that one can alter in keeping with their meals decisions. Moreover, age, intercourse, calorie necessities and stage of bodily exercise are parameters that one ought to bear in mind earlier than beginning one. This meal plan is to assist folks of their journey of gaining weight healthily. 

Here’s a pattern of a 3000 calorie meal plan with meals choices to select from:

Early Morning

  • One glass of milk with bananas and a handful of almonds


  • You’ll be able to both have two paneer stuffed parathas with 1 cup of curd or two masala dosas with sambhar and chutney or two egg omelettes with two slices of entire wheat/multigrain bread.


A handful of groundnuts or dry fruit or roasted almonds with one glass of curd lassi


  • One cup of rice with 1 cup of dal 
  • Two cups of some vegetable of your alternative 
  • Salad 
  • Non-vegetarians can substitute dal with hen breast or fish.


  • 1 cup tea or espresso with full-fat milk 
  • Nachni Chilla or Poha with peanuts
  • Potato and peas or makhanas roasted with ghee 


A handful of groundnuts or dry fruit with a handful of roasted almonds


  • One bowl of hen or combined vegetable soup 
  • Two medium chapatis
  • 2 cups of greens 
  • Hen breast or a fish fillet for non-vegetarians
  • Tofu or paneer, 1 cup dal, 1 cup rice, and combined salad

Late Evening

One glass of milk with natural turmeric with two bananas

Excessive Calorie Meals to Keep away from

High-calorie Foods to Avoid

Whereas on the lookout for high-calorie meals, it’s important to differentiate between wholesome meals and unhealthy meals. Excessive-calorie meals to keep away from:

  • Processed meals like sausages, bacon salami and different cured and processed meats 
  • Quick meals like burgers, pizzas, french fries and the likes 
  • Fried meals like onion rings, cheese sticks and so forth
  • packaged snacks like chips, biscuits, cookies, chewda, sev, and many others
  • Goodies and different sweets
  • Ice cream
  • Cake 
  • Smooth drinks


Individuals want to coach themselves on the implications of their meals decisions and determine on a food plan that works for his or her physique particularly. It’s additionally important to differentiate between wholesome and unhealthy high-calorie meals and never simply blindly eat all the pieces. Consuming a balanced meal is most essential. 

Incessantly Requested Questions (FAQs)

Q. What can I eat to get 3000 energy a day?

A. To get 3000 energy a day, one ought to eat animal-based proteins, plant-based proteins, fruits, greens, grains, dairy merchandise, nuts and wholesome oils.

Q. What are the highest 10 meals to achieve weight?

A. The highest 10 meals to achieve weight embrace rice, milk, eggs, protein smoothies, purple meats, salmon, wholesome starches like quinoa, dried fruit, nuts and whole-grain bread.

Q. What meals makes you achieve essentially the most weight?

A. Ice cream makes you achieve essentially the most weight. Nevertheless, rice makes you achieve essentially the most weight by way of wholesome weight achieve.

Q. What fruit is the best in energy?

A. One single avocado can include the best energy (322 energy). Nevertheless, they’ve 20 completely different nutritional vitamins and minerals, making them probably the greatest high-calorie choices.

Q. How can I eat 3200 energy a day?

A. To eat 3200 energy a day, one ought to eat animal-based proteins, plant-based proteins, fruits, greens, grains, dairy merchandise, nuts and wholesome oils.

Q. What fruits are fattening?

A. Sweeter fruits like mangoes, bananas, grapes, pineapples, and watermelon excessive in fructose are fattening because the liver converts fructose into fats.

Q. How can a thin particular person achieve weight?

A. They’ll achieve weight by consuming a high-calorie food plan. Nevertheless, for wholesome weight achieve, one must also train. As well as, senseless consumption of unhealthy, high-calorie meals may be detrimental.

Q. What makes you fats shortly?

A. There isn’t a shortcut to gaining weight shortly. As an alternative, eat wholesome calorie-dense meals to achieve weight sustainably and healthily.

Q. What ought to I eat every day to achieve weight?

A. Consuming nutritionally wealthy, high-calorie meals will assist one achieve weight.

Q. How can I achieve weight with out sugar?

A. Consuming meals objects like milk, protein shakes, purple meat, rice, entire grain bread and so forth will allow you to achieve weight with out the assistance of sugar.

Q. What pure meals has the best energy?

A. Avocado has the best energy (322 energy).

Q. Which vegetarian meals accommodates excessive energy?

A. Quinoa, nuts, avocados, chickpeas, candy potatoes and such are thought-about vegetarian high-calorie meals.

Q. Are you able to achieve weight as a vegetarian?

A. Sure, you’ll be able to achieve weight as a vegetarian by sticking to a high-calorie food plan.

Q. Which meals offers excessive energy?

A. Animal-based proteins, plant-based proteins, fruits, grains, dairy merchandise, nuts, and wholesome oils include excessive energy.

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