The best foods for weight gain usually contain plant and animal protein, fats and oils, complex carbohydrates, and dairy products made with whole milk. What you should eat, however, depends on your specific weight and health goals. For some people, gaining weight or adding muscle can feel as difficult as losing weight is for others. For weight gain, you need to try to take in more calories than you burn throughout the day by eating many frequent, smaller meals. Here are the best foods to help you gain weight or add muscle in a way that works for you. 1-Homemade protein smoothies Homemade protein smoothies can be a highly nutritious and effective way to gain weight. Making your own smoothies gives you full control over the ingredients and can help you boost calories. Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 mL) of peanut or another nut butter. Vanilla berry shake: Combine 1 cup (237 mL) of fresh or frozen mixed berries, ic