While most people focus on losing weight, there are many who aim to gain healthy weight—whether due to a fast metabolism, recovering from illness, or wanting to build muscle mass. Gaining weight can be just as challenging as losing it, and it’s important to do so in a healthy way. With Thanksgiving just around the corner, it’s the perfect time to take advantage of the delicious, nutrient-dense foods available to help you reach your goals.
In this post, we’ll explore how to gain healthy weight with a special Thanksgiving twist. We’ll cover tips and strategies, as well as nutrient-rich recipes that can help you bulk up without resorting to junk food.
Gaining healthy weight isn’t about eating whatever you want—it’s about making sure you’re consuming the right balance of calories, macronutrients (proteins, fats, and carbohydrates), and nutrient-dense foods that support muscle growth and overall well-being.
Here’s how to approach healthy weight gain:
To gain weight, you need to consume more calories than you burn. However, these calories should come from nutrient-dense foods rather than empty-calorie junk foods.
Protein is essential for building muscle mass. Include high-protein foods in every meal, especially if you’re doing strength training.
Fats are calorie-dense and an excellent way to increase caloric intake. Focus on healthy fats from sources like avocados, nuts, seeds, and olive oil.
Incorporating more meals and snacks throughout the day can help you meet your caloric needs without feeling stuffed after each meal.
With Thanksgiving right around the corner, this holiday provides the perfect opportunity to boost your intake of calorie-dense, healthy foods.
Thanksgiving is filled with protein-packed options, especially turkey. Protein helps build and repair muscle, which is key to healthy weight gain. While turkey is a lean protein, adding sides like gravy or stuffing can increase the calorie content in a healthy way.
Pro Tip
Opt for a larger portion of the protein at dinner and consider adding eggs, nuts, or legumes to your sides for additional protein.
Thanksgiving dishes like mashed sweet potatoes, roasted vegetables with olive oil, and nuts are excellent sources of healthy fats. Adding these foods to your plate will provide extra calories without feeling overly heavy.
Pro Tip
Use coconut oil or butter in your Thanksgiving recipes, as these fats are calorie-dense and packed with nutrients.
Carbohydrates are essential for healthy weight gain. Thanksgiving staples like stuffing, mashed potatoes, and rolls are great ways to increase your carb intake. Focus on complex carbs like sweet potatoes, whole grains, and vegetables that will provide sustained energy and nutrients.
Pro Tip
Make whole-grain stuffing or use sweet potatoes with some added butter or cream to increase both the calorie count and nutritional value.
While Thanksgiving dinner is typically the star of the show, don’t wait until dinnertime to eat. Make sure you’re consuming small, frequent meals throughout the day leading up to the big feast. Starting your day with a hearty breakfast (think eggs, avocado, and whole-grain toast) ensures you’re fueling your body right from the beginning.
Pro Tip
Prepare nutrient-dense snacks like trail mix, Greek yogurt with nuts, or peanut butter on toast for easy snacking throughout the day.
Thanksgiving sides like roasted vegetables, quinoa salads, and casseroles are great opportunities to pack in more calories and nutrients. Roasted Brussels sprouts with olive oil or a sweet potato casserole with pecans can provide healthy fats and carbohydrates.
Pro Tip
Make your own creamy casseroles or gratins using heavy cream or coconut milk to increase the calorie density of your sides without sacrificing nutrition.
Dessert is often associated with indulgence, but it can also be a strategic way to add calories and nutrients to your diet. Consider high-protein, calorie-dense vegan desserts or pumpkin-based treats with added nuts, seeds, or full-fat coconut milk for an extra nutritional boost.
Pro Tip
Try making a protein-packed pumpkin pie with added almond flour or use a higher-fat crust like a graham cracker or pecan base for a tasty, higher-calorie dessert.
Drinks like smoothies, milk, or even hot chocolate made with full-fat milk or plant-based alternatives can help add extra calories. It’s a good idea to pair your meals with calorie-dense beverages during the day.
Pro Tip
Make a rich, creamy smoothie with bananas, protein powder, nut butter, and full-fat milk to consume between meals for a quick and easy calorie boost.
Here are five delicious, calorie-dense, and nutrient-rich Thanksgiving recipes designed to help you gain weight in a healthy way:
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kcalSweet potatoes are rich in vitamins and carbs, while pecans add healthy fats.
4 large sweet potatoes, peeled and cubed
1/4 cup coconut milk or heavy cream
2 tablespoons butter
1/2 cup chopped pecans
1 tablespoon maple syrup
Cinnamon to taste
Preheat oven to 375°F.
Boil sweet potatoes until tender, then mash with coconut milk, butter, and cinnamon.
Spread into a baking dish, top with pecans and maple syrup.
Bake for 20 minutes until golden brown.
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kcalThis stuffing uses quinoa and sausage to pack a protein punch.
1 cup cooked quinoa
1 lb ground sausage (check for no added sugars)
1 small onion, diced
2 cloves garlic, minced
1 cup celery, chopped
1 tablespoon fresh sage
1/2 cup chicken broth
Brown sausage in a skillet, then remove and set aside.
Sauté onion, celery, and garlic in the same skillet until soft.
Add the quinoa, sausage, and broth to the skillet. Stir in sage and cook until heated through.
Transfer to a baking dish and bake for 15-20 minutes at 350°F.
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kcalA rich, low-carb pumpkin pie perfect for those on a keto or low-carb diet.
1 1/2 cups almond flour
1/4 cup melted butter
1 can (15 oz) pumpkin puree
1 cup full-fat coconut milk
1/2 cup erythritol or keto-friendly sweetener
2 eggs
1 teaspoon cinnamon, nutmeg, and ginger
Preheat oven to 350°F. Mix almond flour and butter, then press into a pie pan.
In a bowl, combine pumpkin puree, coconut milk, sweetener, eggs, and spices.
Pour filling into the crust and bake for 45-50 minutes.
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kcalA savory dish packed with fats and nutrients from walnuts and bacon.
1 lb Brussels sprouts, halved
4 slices of bacon, chopped
1/2 cup walnuts
Olive oil for drizzling
Salt and pepper to taste
Preheat oven to 400°F. Toss Brussels sprouts with olive oil, salt, and pepper.
Spread on a baking sheet and scatter bacon and walnuts on top.
Roast for 25-30 minutes until crispy.
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kcalA creamy, high-protein dessert rich in healthy fats.
2 ripe avocados
1/2 cup unsweetened cocoa powder
1/4 cup almond butter
1/4 cup maple syrup
1 teaspoon vanilla extract
1/2 cup protein powder (optional)
Blend all ingredients in a food processor until smooth.
Chill for 30 minutes and serve with berries or whipped cream.
Gaining weight in a healthy way can be challenging, but Thanksgiving provides a perfect opportunity to enjoy nutrient-dense, calorie-packed foods that can help you reach your goals. By focusing on high-quality proteins, healthy fats, and complex carbohydrates, you can create meals that support muscle growth and overall health while still enjoying the holiday festivities.
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