Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

These foods will make it easier to gain weight

17 Nov 2025 · 1 min

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0:42

In this short video, the speaker addresses high‑school athletes who struggle to consume enough calories to gain lean body mass. He presents two lists: five calorie‑dense snack options (granola, protein bites, trail mix, Aussie bites, dried fruit) and several calorie‑rich meal additions (rice, potatoes, beef, fish, cheese, steak, avocado). The core argument is that these foods are small in portion size yet high in calories, making it easier to increase total energy intake without feeling overly full. By pairing these snacks and meal components with protein sources, athletes can achieve the surplus needed for lean‑mass growth.

Chapters

Athletes, I do not think that you guys fully understand how much food you have to eat to really gain weight. So these are my top 5 foods that make it easier to put on lean mass. For snacks, we have granola, protein bites, trail mix, Aussie bites, and dried fruit. The most difficult part for high school athletes when trying to put on weight is eating enough food. So the problem that these foods solve— all of these foods are pretty small in portion size, but they have a large amount of calories. So by adding these foods in with a protein source, you're going to get a lot of extra calories without having to eat a ton of food. Now if you're looking for things to add into meals that make it easier to— we have rice, we have potatoes, we have beef, we have fish, we have cheese, and I added a steak, avocado. All of these foods are very calorically dense, which will allow your body to put on lean mass easier.