A calorie is simply the measurement of energy. It provides people with energy and keeps their bodies in good working order. This is why it is essential to keep a balance between the number of calories consumed and the number of calories burned each day.
Daily calorie intake depends on age, gender, metabolism, and physical activity levels, among others. The recommended intake is generally 2,000 calories per day for women and 2,500 for men.
High calorie foods provide more energy and nutrition than low calorie foods. There are a myriad of reasons why one would start consuming high calorie foods. A person with a health condition or malnutrition should incorporate high calorie foods into their daily meal plans.
However, rather than selecting such foods at random, it is good to take the advice of a nutritionist. A person with a weak constitution or a recovering person can also turn to high-calorie foods to rejuvenate themselves.
Athletes like weightlifters can opt for nutritious, high-calorie foods to build muscle or bulk up. Regular gym goers can also include them to increase endurance.
Additionally, women may turn to high-calorie foods to achieve the beauty standard of being “fuller.” However, it’s essential to note that just like not everyone needs a low-calorie diet, not everyone needs to eat lots of high-calorie foods. It is necessary to learn about the needs of your body before embarking on a diet.
If possible, one should seek advice from a qualified nutritionist and inquire about the consequences of food consumption. They need to eat the right balance of carbohydrates, proteins, calories, fats, vitamins and minerals that work specifically for their body.
8 proven health benefits of bananas
Berry Vanilla Shake – Take ½ cup of berries, a scoop of vanilla whey protein and 1 cup of whole yogurt. Mix them together and your berry milkshake is ready.
Chocolate and hazelnut shake – Take a tablespoon of nut butter, chocolate flavored whey protein and 2 cups of whole milk. Mix them up and enjoy the high-calorie delight.
apple shake – Mix a cored apple with 1 cup of whole yogurt and add a teaspoon of brown sugar. Mix them and your apple shake is ready.
14. High calorie fruits
These are fruits with low water content. These fruits are full of fructose (which is the sugar in fruits).
Generally, citrus fruits are full of water. Therefore, they are not as high in calories as the others. These fruits contain fiber, as well as essential vitamins and minerals.
Some of the high calorie fruits are:
15. Nut Butter
It is a form of butter derived from nuts like almonds, hazelnuts, peanuts, etc. These are high calorie, unsaturated fats. So if you eat them in moderation, they can help you gain healthy weight.
16. Healthy Fats
Not all fats are bad. Some of them are healthy. These fats are high in calories but good for the heart.
Examples of these fats are ghee, olive oil, flaxseed oil, almond oil, and coconut oil.
17. Seeds
Seeds like flax seeds, sesame seeds, chia seeds, pumpkin seeds, etc. are high in calories. Plus, they’re high in good unsaturated fats (PUFAs and MUFAs), which are calorie-dense.
18. Cheese
Here comes the nutrition breakdown 100 gram (3.5 ounce) servings of common cheeses.
This is usually about a 1 inch cube of cheese.
Type |
calories | Crabs | Protein | Big | Calcium | Sodium | |
| feta cheese | soft, tender | 265 | 3.9 grams (g) | 14.2g | 21.5g | 38% of the recommended daily value (DV) | 50% of DV |
| Mozzarella (partly skimmed) | semi-sweet | 296 | 4.4g | 23.7g | 20.4 | 53% of DV | 30% of DV |
| Swiss | semi-firm | 393 | 1.4g | 27g | 31 grams | 68% of DV | 8% DV |
| Cheddar | solidify | 409 | 2.4g | 23.3g | 34g | 54% of DV | 28% of DV |
| Parmesan cheese (grated) | hard | 420 | 12.4g | 29.6g | 28 grams | 68% of DV | 76% of DV |
| blue cheese | blue veined | 353 | 2.3g | 21.4g | 28.7g | 41% of DV | 50% of DV |
| American | pasteurized | 368 | 5.3g | 18 grams | 30.6g | 67% of DV | 72% of DV |
Cheese is available all over the world and it’s something most of us love. It is usually made from whole milk.
Therefore, it is high in calories and fat. Consuming a moderate proportion of cheese each day can contribute to significant weight gain.
19. Pasta
Nutritional intakes
| whole wheat spaghetti | Refined/enriched spaghetti | |
| calories | 174 | 220 |
| Protein | 7.5 grams | 8.1 grams |
| Crabs | 37 grams | 43 grams |
| Fiber | 6 grams | 2.5 grams |
| Big | 0.8 grams | 1.3 grams |
| Manganese | 97% of ROI | 23% of ROI |
| Selenium | 52% of ROI | 53% of ROI |
| Copper | 12% of ROI | 7% of ROI |
| Phosphorus | 12% of ROI | 8% of ROI |
| Magnesium | 11% of ROI | 6% of ROI |
| Thiamine (B1) | 10% of ROI | 26% of ROI |
| Folate (B9) | 2% of ROI | 26% of ROI |
| Niacin (B3) | 5% of ROI | 12% of ROI |
| Riboflavin (B2) | 4% of ROI | 11% of ROI |
| The iron | 8% of ROI | 10% of ROI |
Pasta is a grain-based food suitable for pockets. It is available in different shapes, sizes and colors.
The different forms of pasta like white sauce, mixed sauce, pesto, alfredo sauce and red sauce are all high calorie foods. You can eat them as a snack or as a main dish.
20. Makhana
Nutritional value
| AMOUNT | 100g |
|---|---|
| calories | 347 |
| Protein | 9.7g |
| Fats | 0.1g |
| Carbohydrates | 76.9g |
| Fiber | 14.5g |
| Total lipids (fat) | 0.1g |
| Calcium | 60mg |
| The iron | 1.4mg |
Fox nut or lotus seed, known as Makhana, is an amazing snack. It is calorie dense and tastes great when roasted in ghee.
It is a healthier substitute for popcorn as it is rich in nutrients.
High Calorie Indian Meal Plan
A high calorie Indian meal plan is a meal plan that one can modify according to one’s food choices. In addition, age, sex, caloric needs and level of physical activity are parameters that must be kept in mind before starting one. This meal plan is to help people on their journey to healthy weight gain.
Here is a sample 3000 calorie meal plan with food options to choose from:
Early in the morning
- A glass of milk with bananas and a handful of almonds
Breakfast
- You can either have two paneer stuffed parathas with 1 cup curd Where two masala dosas with sambhar and chutney Where two egg omelettes with two slices of whole wheat/multigrain bread.
Mid morning
A handful of peanuts Where dried fruit Where toasted almonds with a glass of curd lassi
Lunch
- A cup of rice with 1 cup of dal
- Two cups of vegetables of your choice
- salad
- Non-vegetarians can replace the dal with chicken breast or fish.
Evening
- 1 cup of tea Where whole milk coffee
- Nachni Chilla Where Peanut poha
- Potato and peas Where ghee roasted makhanas
In the middle of the evening
A handful of peanuts or dried fruit with a handful of toasted almonds
Having dinner
- A bowl of chicken or mixed vegetable soup
- Two medium chapatis
- 2 cups of vegetables
- Chicken breast Where a fillet of fish for non-vegetarians
- Tofu or paneer, 1 cup dal, 1 cup rice and mixed salad
Late at night
A glass of organic turmeric milk with two bananas
High calorie foods to avoid
When looking for high-calorie foods, it’s essential to distinguish between healthy foods and unhealthy foods. High calorie foods to avoid:
- Processed foods like sausages, bacon salami, and other cured and processed meats
- Fast food like burgers, pizzas, fries and others
- Fried foods like onion rings, cheese sticks, etc.
- packaged snacks such as chips, biscuits, biscuits, chewda, sev, etc.
- Chocolates and other sweets
- Ice cream
- Cake
- Soft drink
Conclusion
People need to educate themselves about the consequences of their food choices and decide on a diet that works specifically for their body.
It is also essential to distinguish between healthy and unhealthy high calorie foods and not to eat everything blindly. Eating a balanced meal is most important.
Frequently Asked Questions (FAQs)
Q. What can I eat to get 3000 calories a day?
A. To get 3000 calories a day, you need to eat animal protein, plant protein, fruits, vegetables, grains, dairy products, nuts and healthy oils.
Q. What are the 10 best foods for gaining weight?
A. The top 10 foods for weight gain include rice, milk, eggs, protein smoothies, red meats, salmon, healthy starches like quinoa, dried fruits, nuts, and wholemeal bread.
Q. Which food makes you gain the most weight?
A. Ice cream makes you gain the most weight. However, rice makes you gain the most weight in terms of healthy weight gain.
Q. Which fruit has the most calories?
A. A single avocado can contain the most calories (322 calories). However, they contain 20 different vitamins and minerals, making them one of the best high-calorie options.
Q. How can I eat 3200 calories a day?
A. Eating 3200 calories a day requires consuming animal protein, plant protein, fruits, vegetables, grains, dairy products, nuts and healthy oils.
Q. What fruits make you fat?
A. Sweeter fruits like mangoes, bananas, grapes, pineapples and watermelons high in fructose are fattening because the liver converts fructose into fat.
Q. How can a skinny person gain weight?
A. They can gain weight on a high calorie diet. However, for healthy weight gain, you also need to exercise. Additionally, thoughtless consumption of unhealthy, high-calorie foods can be detrimental.
Q. What makes you gain weight quickly?
A. There is no shortcut to gaining weight fast. Instead, eat healthy, high-calorie foods to gain lasting, healthy weight.
Q. What should I eat daily to gain weight?
A. Eating foods that are nutrient dense and high in calories will help you gain weight.
Q. How can I gain weight without sugar?
A. Eat foods like milk, protein shakes, red meat, rice, whole grain bread, etc. will help you gain weight without the help of sugar.
Q. Which natural food has the most calories?
A. Avocado has the most calories (322 calories).
Q. Which vegetarian food has a lot of calories?
A. Quinoa, nuts, avocados, chickpeas, sweet potatoes, and others are considered high-calorie vegetarian foods.
Q. Can you gain weight as a vegetarian?
A. Yes, you can gain weight as a vegetarian by sticking to a high calorie diet.
Q. Which food is high in calories?
A. Animal proteins, plant proteins, fruits, grains, dairy products, nuts and healthy oils contain a lot of calories.
