Milk is a complete food that contains various important nutrients for the body. Rich in protein, calcium, carbohydrates, fats, minerals, and vitamins. Milk is an incredible source of protein that can help build muscle mass. Drinking two glasses of milk a day after meals or before/after exercise is a good way to gain weight.

White rice is an important source of carbohydrates for weight gain. It is a calorie-dense food that can provide carbohydrates and calories in one serving. One cup of rice provides about 200 calories, which is very useful for weight gain.

Dried fruits are rich in antioxidants, protein, calories, and micronutrients. These fruits contain high natural sugar, making them good for weight gain. You can consume them raw or roasted, and add them to yogurt or smoothies.

Smoothies made at home are much healthier than ready-to-use protein supplements. They are effective in helping muscle formation if consumed after exercising. Smoothies are also rich in vitamins and flavor. Some examples of smoothies that can help gain weight quickly are chocolate banana nut shake, vanilla berry shake, chocolate hazelnut shake, and super green shake.

Red meat is a rich source of protein, helping to build muscles and gain weight. It contains leucine and creatine, important nutrients for increasing muscle mass. Consuming red meat such as steak and other meat dishes can help increase weight. Source: Fimela.