Gaining weight is just consuming more calories than your body expels during the day. However, you cannot consume anything that has a lot of calories, such as pizza or sugary beverages.

The terms “healthy gain” and “unhealthy gain” are not interchangeable. And no one wants to acquire harmful fats as a result of consuming low-quality meals.

However, the high-protein meals I’m going to share with you below will not only help you acquire a healthy weight but will also help you develop muscle and have a good effect on your overall health.

Chicken, yogurt, beans, soya chunks, and almonds are some high-protein meals that may help you gain weight while also building muscle.


Non-Vegetarian Food with the Most Protein for Weight Gain

1. Breast of chicken

Chicken breast is one of the greatest protein sources. Other essential nutrients include vitamin B6, vitamin D, iron, calcium, zinc, selenium, phosphorus, and niacin.

Here is the essential nutritional information.

Nutritional Value per 100gm

Calories 165

31.5 grams of protein

Unsaturated Fats: 3.6 g

Chicken breast has no carbohydrates or saturated fats.


The Advantages of Chicken Breast

Eating chicken breast helps your body develop and retain muscular mass, promotes muscle recovery, provides you energy for the remainder of the day, and aids in weight gain.


How do you consume chicken?

Chicken may be cooked in a variety of methods, including boiling, baking, frying, and roasting. You are free to eat anything you want.

Cook chicken breast and legs together and combine with rice, lentils, and salad for a nutritious meal if you want to gain weight.

Eat 100g of chicken three times each week to gain weight.


2. the egg

Eggs provide high-quality protein that may help you healthily gain weight. Aside from proteins, they include vitamins and minerals that will provide you with energy to execute a variety of tasks throughout the day.

Egg Nutritional Facts

2 eggs, medium size (100 gm)

Calories 140

12-gram protein

10 gram of fat

Carbohydrates: 0.6 gram


The Advantages of Eating Eggs

Muscle mass may be built and maintained using this supplement.

They raise levels of high-density lipoprotein (HDL), also known as good cholesterol.

Increase the amounts of a hormone that gives you a sense of fullness after eating.


How do you prepare and consume eggs?

Eggs may be prepared in a variety of ways, including boiling, scrambling, frying, and poaching. If you’re on a weight-gain diet, you can consume excellent omelets with other meals like bread, rice, and veggies.

You can eat 2-3 eggs with yolk per day, but if you eat more than three, you can eat them without the yolk. Eating eggs four times a week is sufficient for good health.


3. sardines

Salmon is one of the most protein-rich meals you can consume to build muscular strength and mass.

Salmon with a high protein content may help you gain weight.

Salmon with a high protein content may help you gain weight.

Nutritional Facts

Calories 146

22-gram protein

6 gram of fat

Carbs 0

It is not only high in omega 3 fatty acids and proteins, but it is also high in selenium and vitamin D.


The Advantages of Consuming Salmon

Salmon fish provide omega-3 fats and protein, which are beneficial to muscle repair, bone health, and muscle growth.

Eating salmon offers you a sense of accomplishment and enables your body to function better than usual.

Salmon is beneficial to your heart, brain, skin, and bone health.


What is the best way to prepare and consume salmon?

Salmon is a versatile meal that may be steamed, smoked, grilled, baked, or poached to suit your tastes.

It goes well with rice, lentils, sushi, and other green vegetables.



Beef is a high-calorie meal that may help you gain weight. It is not only an excellent source of the source, but it also contains L-Carnitine, which is beneficial to metabolism.

Beef Nutritional Facts

Calories 250

26-gram protein

20 g of fat

Carbs 0

Eating beef has been proven to help develop muscle and gain weight.


Important advantages of eating beef

Beef is rich in protein and aids in muscular growth.

Beef meets essential nutritional requirements such as selenium, zinc, iron, and magnesium.

It improves your gym performance.


What is the best way to prepare and consume beef?

Beef may be grilled, fried, or simply cooked in the water together with other species. Beef goes well with salad, rice, and bread.


5. Breast of Turkey

Turkey chicken is a popular nonveg food that contains a lot of protein and is great for building and recovering muscle mass, which helps you gain weight.


Nutritional value 

Calories 140

Protein 28 grams

Fat 3 grams

Carbohydrates: 0 gram

According to one research, turkeys acquired more weight on medium energy diets than on high energy diets.


Some significant advantages of eating chicken turkey include:

Turkey is high in protein and eating it may help you build muscle and weight.

Turkey also has anti-cancer qualities, such as selenium, which is required for thyroid hormone metabolism, antioxidant defense mechanisms, and immunological function.

Turkey contains vitamin B6 and niacin, which assist your body to generate energy.

You may eat turkeys how you want such as roasted turkey, boiled and fried turkey.


6. Pork

Pork, like other red meats, has a high protein content that may help you gain weight.

Most bodybuilders and athletes used to eat pork for their muscles to grow, repair, and recover.

Pork’s nutritional value

Calories 300

26-gram protein

21 g of fat

Carbohydrates: 0 gram


Among the many advantages are:

Pork contains high-quality protein, which aids in muscle growth and maintenance.

Vitamins and minerals included in pork, such as vitamin B12, vitamin B6, niacin, phosphorus, thiamine, zinc, and iron, are beneficial to general health.

Eating pork also aids your body’s production of energy for everyday activities and exercise sessions.


7th. Tuna

Tuna is an excellent source of lean protein, is beneficial to muscle repair and development, and may aid in weight gain.

Tuna’s nutritional value

Calories 108

Protein: 23 g

0.6 gram of fat

Carbohydrates: 0 gram

Even though it is an excellent meal for individuals seeking a slim physique. However, since a calorie surplus is the only way to gain weight, if you consume more calories than you burn, you will most likely gain weight.


Shrimp No. 8

Shrimp is a high protein, low-calorie meal that is also excellent for muscle development since it contains a lot of high-quality lean protein.

Shrimp is a high protein, low-calorie meal that is also good for muscular development.

Eating just shrimp will not cause you to gain weight, but combining shrimp with other high-calorie meals may help you gain weight.

Nutritional value of shrimp

Calories 140

12-gram protein

10 gram of fat

Carbohydrates: 0.6 gram

Shrimp has many advantages, including:

Shrimp contains antioxidants that may protect your cells from muscular damage, minimize wrinkles, and decrease UV damage.

Shrimp also contains selenium, which may be linked to a reduced risk of cancer.

Shrimps may be included in your diet twice a week.


9. Lamb and mutton

Some individuals prefer mutton or lamb over beef due to personal taste preferences. Goat meat is typically more expensive than beef or chicken.

Goat lamb has a high nutritional value.

Calories 143

Protein: 27 g

3 gram of fat

Carbohydrates: 0 g

If you’re a thin man, goat meats may help you acquire weight. They’re rich in protein, lipids, and other important minerals including iron, zinc, and vitamin B12.

Eating the recommended amount of fresh mutton or lamb twice or three times a week will help you gain muscle mass, produce energy, and improve your overall performance.


Chunks of Soya

Soya chunk is a high-protein meal that is also rich in calories and is excellent for muscle and weight gain.

Soya chunk is a high-protein meal that is also rich in calories and is excellent for muscle and weight gain.

It has the same amount of protein as white meat, and eating soya chunks can help you gain weight.


Soya pieces’ nutritional value

Calories 345

52 grams of protein

0.5 gram of fat

33 grams of carbohydrates

Soya chunks also help with metabolism and skin, hair, and bone health.

Overeating soya chunks, on the other hand, may raise estrogen levels, causing reproductive problems in males and menstruation problems in women.

You will be harmed if you consume an excessive amount of any meal. That is why you should consume everything in moderation. Furthermore, consuming 25 to 30 grams of soya chunks each day is healthy and will not alter your estrogen level.


Beans 11

Beans are an excellent source of nutritious vegetarian protein, vitamins, and fiber, making them perfect for vegetarians looking to gain weight.

Beans are an excellent source of nutritious vegetarian protein, vitamins, and fiber, making them perfect for vegetarians looking to gain weight.

Many people used to consume beans instead of eggs and meat.


Nutritional information for beans

Calories 127

8.7-gram protein

0.5 gram of fat

Carbohydrates: 22.8 g

Kidney beans, black beans, chickpeas, soybeans, and pinto beans are all beneficial to one’s health.

They may lower blood sugar levels, enhance cholesterol levels, and perhaps stimulate muscular development.

Beans may be included in your weight-gain diet.


12 Greek Yogurt (Full Fat)

Greek yogurt is a high-protein dairy food that is excellent for muscle development and weight gain.

It has all nutritional components, namely protein, lipids, and carbs.

Full-fat Greek yogurt nutrition facts

Calories 133

6-gram protein

10 g of fat

5-gram carbohydrate


Yogurt has many significant health advantages.

Yogurt contains important nutrients that boost metabolism, promote bone health, and boost the immune system.

Yogurt is rich in protein, which aids muscular development, repairs damage, and produces energy.

Because it contains a mix of protein, fats, and carbohydrates, it may also help you gain weight if you follow a calorie-excess diet.

Yogurt may be consumed in a variety of ways, such as with fruits, in smoothies, on toast with peanut butter, and so on.

Yogurt is widely accessible in a variety of qualities; nevertheless, uncooked yogurts may be harmful.


Almond 13

Almond is one of the most essential foods that people across the globe consume to maintain a healthy lifestyle. It has all of the essential elements, including high-quality protein, healthy fats, fiber, vitamins, and magnesium.

Almonds High in protein help to build muscle and improve muscle mass.

Nutritional Value of Almonds

Calories 579

21-gram protein

50 g of fat

22 grams of carbohydrates

If you’re a thin man, adding this may help you acquire weight gradually due to its nutritious content.


Here are some of the most significant advantages of eating almonds:

Eating almonds daily may raise the number of high density lipoproteins (HDL) while decreasing the level of LDL and balancing healthy cholesterol levels.

Almonds include vitamins, minerals, phosphorus, and other elements that may help to build your bones and teeth, improve heart function, reduce constipation, and boost your immune system.

Almonds also generate energy, allowing you to perform more activities throughout the day.

Almonds may be eaten in a variety of ways, including raw or roasted.

Eating 10-15 almonds a day is good for your health and may help you gain weight if you consume more calories than you burn.


14th. Peanuts

Peanuts are high in protein, fat, carbohydrates, vitamins, fiber, and other essential elements. It may also help you gain weight if you follow a calorie-excess diet.

Peanut nutrition facts

Calories 567

Protein: 25.80 g

49.24 grams of fat

20-gram carbs

Peanut, which is high in good fats and antioxidants, offers many health advantages such as lowering cholesterol, improving cardiovascular and cognitive functioning, promoting weight growth, generating energy, and improving performance.

Peanuts and peanut butter are both delicious. You may consume them as a snack, combine them with other ingredients, or use them as a base for homemade smoothies, granola, sandwiches, handmade cakes, or oatmeal.

Eat 3-4 spoons of peanut butter each day or 50g raw or roasted peanuts three to four days per week to increase weight.


15. Protein Shakes from Scratch

If you’re attempting to gain weight, a homemade protein smoothie may be very beneficial. Because you can combine protein, carbohydrates, and fats to your liking.

If you’re attempting to gain weight, a homemade protein smoothie may be very beneficial.

Homemade Protein Shake Nutrition Facts – 1/2 Banana, Almond Milk, Ice, Vanilla Whey Protein

1 cup of nutrition

Calories 320

20-gram protein

0 gram of fat

48 grams of carbohydrates

If you have a variety of components on hand, you can create a variety of protein shakes at home.

Here are some essential components for creating various kinds of protein smoothies at home:

Milk (Whole)

The Peanut Butter


Protein Cream Powder

Dessert: ice cream

Protein Powder with Chocolate Mint Flavor



Protein Powder with Strawberries and Bananas

Protein Powder with Caramel

Protein Powder with Cinnamon

granulated sugar

Protein Powder Vanilla

Whoppers from Hershey’s

Chocolate (Dark)

Protein Powder in Chocolate


Lentils (16th)

Lentils are the greatest source of protein for vegans, which may aid in weight growth.

Lentil Nutritional Value

Calories 116

9-gram protein

0.35 gram of fat

20-gram carbs

They include almost all of the necessary elements required for general development. They are high in protein, insoluble dietary fiber, magnesium, and other nutrients.


Lentils have a lot of advantages.

Lower your cholesterol

Enhance digestion

Increase your energy level.

Improve your heart health.

Blood sugar has been stabilized.

And assist you in gaining muscle.


Cottage Cheese (17th)

If you’re a vegetarian searching for high-protein meals that may help you gain weight, Cottage cheese should be on your list.

Cottage Cheese’s nutritional value

Calories 163

28-gram protein

6.2 grams of fat

Carbohydrates: 2.3 g

Cottage cheese not only contains healthy protein but also important elements such as carbohydrates, vitamins, salt, selenium, calcium, phosphorus, riboflavin, and so on.

Consuming cottage cheese may help you gain muscle growth, strengthen your bones, create energy, and prevent muscle breakdown.

It may be consumed in a variety of ways, such as pancakes, smoothies, toast, granola, fruits, and so on.


Pumpkin Seeds

Pumpkin seeds are one of the most underappreciated sources of protein for vegetarians. They are not only an excellent source of protein, but they also include important minerals like iron, zinc, and magnesium, all of which have a beneficial effect on general health.

Pumpkin Seed Nutritional Value

Calories 513

32-gram protein

43 g of fat

4-gram carbs



Pumpkin seeds contain antioxidants that lower the risk of stomach, breast, lung, prostate, and colon cancer.

Pumpkin seed nutrients help to decrease blood sugar levels, preserve muscle mass, and enhance heart and bone health.


In conclusion, these meals are excellent for muscle and weight growth. However, everyone’s body reacts differently to various meals; for example, some individuals develop food allergies. So, if any food causes you damage, immediately stop eating and contact your doctor before resuming consumption.


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