Weight gain – This is how you build mass

weight gain

Eating a lot without gaining weight – a blessing for many, a disaster for others. We tell you how you can arrive healthy!

arrive quickly

If you want to gain weight, it is important that you keep an eye on your calorie balance. If you eat more calories than you consume during the day, you will gain weight . If you eat fewer calories than you burn, you will lose weight. If your calorie intake and consumption are the same, you will maintain your weight. You can calculate your personal calorie requirement using our free calorie calculator.

healthy weight gain

To achieve a calorie surplus , you need to eat approximately between 3000-400 kcal per day. Of course you can achieve this faster by eating a pizza or burger. But in order to still get enough vitamins and minerals , we recommend a healthy and balanced diet. To gain mass, you need to include a lot of fruits and vegetables in your diet. In order to further build your muscles, your muscles must also be sufficiently fed.

5 Foods for Weight Gain

These 5 foods cause weight gain


Nuts are packed with healthy fats. And 1 g of fat contains 9.3 kcal. That is why nuts are perfect for getting a lot of calories quickly . In addition, simple unsaturated fatty acids ensure normal blood pressure. With a handful of nuts you not only get the necessary calories, but you also support a healthy lifestyle. Make sure there is not too much dried fruit in a nut mix.

Oat flakes  

Go for carbs! Oat flakes are ideal for getting a good portion of calories in the morning. In your muesli or in your porridge . And later in the day possibly in a shake . Just add some oat flakes, shake and you’re done!


Avocado, like nuts, is rich in simple unsaturated fatty acids . The same applies here: lots of good fats = lots of good calories . Avocado, for example, tastes great on protein bread or as a snack on a slice of wholemeal bread .


With a spoonful of oil in your food you can easily add some extra calories to your daily diet. Especially in a shake that is not at all noticeable. Make sure you use quality oil , such as linseed oil.

Protein Shake 

Proteins are important for your muscles. Only if you get enough protein can your muscles grow properly. You can make a protein shake in no time. And fits in every bag. And you can drink anywhere. 

Nut paste

Nut butters are full of healthy fats . They supply your body with important fatty acids. Lots of calories. Little effort. Our peanut butter contains 350 whole peanuts in 1 jar. That is approximately 21 peanuts per 1-2 tbsp . That’s efficient snacking!

shakes to gain weight

Weight gain means taking in more calories than you consume. That means eating many large meals throughout the day. A lot of time is quickly lost in the kitchen. Calories to drink help you to get the necessary carbs without too much effort. Shakes are quick to make and even faster to drink!

High Calorie Shake 

Ingredients (for 1 Shake) 

100 g Instant Oats ,
30 g Whey Protein Chocolate,
2 tbsp Peanut butter ,
1 ripe banana,
400 ml whole milk

This is how you make it: 

  1. Put liquids in the mixer
  2. Add all other ingredients.
  3. Mix until you have a creamy shake.

Per portion

1024 kcal
115 g carbohydrates
36 g fat
56 g protein

our conclusion

For weight gain, it is important that you have a calorie surplus. That means you eat more calories than you consume. Do try to get these calories in the healthiest way possible. High calorie shakes can help you quickly and easily get extra calories to gain weight.

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