How to Gain Weight Fast: 12 Healthy Tips + Soul Food Meal Plan
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By Online African Shop Team · Updated September 2026
Want to gain weight fast, but in a healthy way? The secret isn't a pill or a trick. It's eating a little more than your body burns, every single day, with foods you actually enjoy. Here are 12 tips built around the soul food you already know, plus a free meal plan to put them to work.
The short version: eat 300 to 500 extra calories a day, eat every 3 to 4 hours, drink high-calorie shakes between meals, and lift weights 2 to 3 times a week. Most people gain about half a pound to a pound a week this way.
Find your calories and get a free 7-day meal plan12 tips to gain weight fast (the healthy way)
1. Know your number
Use our weight gain calculator to see how many calories you burn, then add 300 to 500. That's your daily target.
2. Eat every 3 to 4 hours
Three meals and two or three snacks beat two big plates. Set phone reminders if you forget to eat.
3. Start the day strong
Cheesy grits with eggs and turkey sausage, salmon croquettes and a biscuit, or chicken and waffles all land between 650 and 900 calories.
4. Cook starches in whole milk and butter
Grits, oatmeal and rice cooked in whole milk (about 150 calories a cup) with a pat of butter add calories without adding a bigger portion.
5. Put cheese on it
Add cheddar to eggs, greens, potatoes and casseroles. Baked mac and cheese is one of the most calorie-dense sides on any soul food plate.
6. Drink your calories between meals
A peanut butter banana shake made with whole milk is about 700 calories. A Boost Very High Calorie shake is 530. Drink them between meals so they don't spoil your appetite.
7. Keep calorie-dense snacks close
Pecans (about 200 calories an ounce), peanut butter (about 190 calories in 2 tablespoons), Medjool dates, trail mix, pound cake and sweet potato pie make it easy to add 400 calories. See our 20 high-calorie snacks.
8. Add healthy fats
A whole avocado has about 240 calories. Slice it onto eggs, toast or a turkey burger.
9. Don't skip protein
Chicken, turkey, catfish, salmon, eggs and beans help the weight you gain be muscle, not just fat.
10. Lift weights 2 to 3 times a week
Squats, lunges, glute bridges, push-ups and rows build muscle, shape your hips and glutes, and make you hungrier.
11. Sleep 7 to 9 hours
Your body builds muscle while you sleep, and poor sleep can mess with your appetite.
12. Track it for 4 weeks
Weigh yourself once a week at the same time. If the scale hasn't moved in 2 weeks, add another snack or shake.
Soul foods that help you gain weight
| Food | Serving | About |
|---|---|---|
| Baked mac & cheese | 1 cup, homemade | 450 to 500 |
| Candied yams | 1 cup | 350 to 400 |
| Cheese grits with butter | 1 1/2 cups | 400 |
| Cornbread | 1 large square | 250 |
| Peanut butter | 2 tablespoons | 190 |
| Pecans | 1 ounce (a handful) | 200 |
| Whole milk | 1 cup | 150 |
| Sweet potato pie | 1 slice | 350 to 400 |
Calories are estimates; homemade recipes vary.
Shakes and snacks that make it easier
Boost Very High Calorie
One bottle between meals is the easiest 500 calories you'll add all day.
Whole milk powder
Stir into grits, oatmeal, tea and shakes for extra calories.
Milo or Ovaltine
Make it with whole milk, warm or cold.
FAQ
How can I gain weight fast in a week?
Healthy gain is about half a pound to a pound a week. The first week you may see a bit more from extra food and water. Focus on eating 300 to 500 extra calories every day.
What foods make you gain weight fast?
Calorie-dense foods: whole milk, cheese, peanut butter, pecans, avocado, mac and cheese, candied yams, cornbread and high-calorie shakes.
How can a woman gain weight fast?
The same way: eat more often, add shakes between meals, and add strength training for your hips, glutes and legs so more of the gain goes where you want it.
Why can't I gain weight even though I eat a lot?
You may be eating less than you think or burning more. Track your food for 3 days, then add a daily shake. If you still can't gain, see your doctor to rule out a medical cause.
Keep reading
Calorie calculator + 7-day soul food planBest weight gainers for women
Shakes and powders comparedApetamin alternatives
Food-based ways to eat moreHigh-calorie snacks
20 soul food snacks with calories
Sources
This guide is general information, not medical advice. If you have a medical condition, are pregnant, or have lost weight without trying, talk to your doctor.