Reviewed by: Dr. Nikita Toshi
Disclaimer: Informative, not prescriptive.
Milk is a complete food rich in essential nutrients like proteins, calcium, carbs, fats, minerals, and vitamins. Its excellent protein source casein and whey proteins helps in muscle mass gain.
Rice, a calorie-dense food, helps in obtaining carbs and calories from a single serving, aiding in weight gain. A cup of rice provides around 200 calories.
Dried fruits contain various antioxidants, proteins, calories, and micronutrients.
Red meat contains leucine and creatine a nutrient that helps boost muscle mass. Excess intake may affect lipid profile.
The fatty fish, with its essential fatty acids,- proteins and omega-3 may helps gain weight.
Starchy foods like potatoes provide carbs, calories, and essential nutrients that help increase muscle glycogen stores.
Whole-grain bread is a good source of carbs and helps balance meal when paired with protein sources.
Avocados are rich in fats, antioxidants, vitamins, and fibers. They can be incorporated into main meals and sandwiches for weight gain.
Whole eggs are full of proteins, calcium, and healthy fats helps muscle building
Homemade smoothies are healthier than ready-made protein supplements. They are rich in flavor and can help in muscle building and weight gain.