The Cheapest and Most Nutritious Sources for Weight Gain

For individuals seeking to gain weight in a cost-effective manner, there are several affordable and nutritious options available. Balancing taste, nutrition, and affordability is key. This guide explores some of the best sources for weight gain, backed by nutritional value and practical cooking tips.

Why Choose Whole, Unprocessed Foods?

Whole, unprocessed foods are not only the cheapest sources for weight gain but also the most nutrient-dense. Foods like rice, potatoes, oats, bananas, and peanut butter provide ample calories and essential nutrients without breaking the bank. Meal planning and budgeting can help optimize nutrition while managing costs. For more economical dietary tips, check out my Quora Profile!

Energy-Dense Foods to Gain Weight

Nuts

Almonds Walnuts Macadamia nuts Peanuts

Nuts are packed with healthy fats, protein, and calories. Eat them as a snack or include them in your meals. For example, you can soak macadamia nuts overnight and have them for breakfast in the morning. Do not use the soaking water.

Dried Fruit

Raisins Dates Anjir

Dried fruits are also a good source of calories and nutrients. You can eat them separately or soak them in water if you prefer a softer texture.

High-Fat Dairy

Whole milk Full-fat yogurt Cheese Cream

High-fat dairy products provide a significant amount of calories and essential nutrients. Ghee is a great option for cooking as it has a high smoke point and doesn't burn easily.

Grains

Oats Brown rice

Grains like oats and brown rice are excellent sources of carbohydrates and fiber. They can be easily incorporated into your daily meals.

Importance of Exercise and Sleep

In addition to a balanced diet, regular exercise and proper sleep are crucial for weight gain. Aim for at least 30 minutes of walking or 15 minutes of jogging daily, followed by a 30-minute workout. Include exercises like pushups, squats, and planks. For more guidance, follow me on Instagram: @chiragverma71.

Other Affordable and Nutritious Foods

Eggs

Eggs are a powerhouse of both protein and fat. A dozen eggs can cost as little as a dollar. Don’t limit yourself to egg whites; the yolk contains healthy fats and essential amino acids.

Ground Beef

Ground beef is an economic way to build muscle. It delivers 6-7 grams of protein per ounce and can sometimes be cheaper than two dollars per pound. To make it leaner, brown the meat, strain the fat, and wash it with water to remove additional grease.

Whole Milk

Whole milk is a staple for building muscle and costs around three dollars per gallon. It provides 8-9 grams of protein and fat per cup, making it an excellent choice for those finding it difficult to gain weight.

Peanut Butter

Peanut butter is both inexpensive and easy to consume. It contains 6 grams of protein and 16 grams of monounsaturated fats per 2-tablespoon serving. You can enjoy it as is, add it to a shake, or mix it into your oatmeal.

Potatoes

Consider potatoes as a primary source of carbohydrates. One medium-sized red potato provides around 25-30 grams of carbs. These are beneficial for loading up on calories, especially around training time.

Oats

Oats are highly versatile and convenient. One cup contains nearly 50 grams of carbs and 6 grams of fiber. They are a great choice for traveling as well, as they can be taken dry and ready-to-eat.

Whey Protein

Whey protein is a cost-effective supplement. Most whey powders contain about 25 grams of protein per serving, and they can cost around five dollars per pound. This is one of the best investments for your physique.

Bananas

Bananas are a cheap and tasty variation of carbohydrates. A single banana provides around 30 grams of carbs, and they are usually well under a dollar per pound. Combine a banana with a whey protein shake for a quick blend of carbs and protein post-workout.

Olive Oil

While olive oil is a bit more expensive than other oils, it is still a very cheap source of monounsaturated and polyunsaturated fats. Use it to cook eggs, meat, and potatoes. Skinny individuals can also add it to their shakes to increase their caloric intake.

Tuna

Canned tuna is another inexpensive source of lean protein. A can of tuna typically costs well under a dollar and provides 25 grams of protein. You can also opt for tuna packed in oil to get twice as many calories for no extra cost.