1. Homemade protein shake
You can easily make a homemade protein shake at a very low cost and it will naturally boost you to gain weight. It will also give you a chance to make your own flavour and nutrient content. Here are a few ways to make your own shake.
A. Chocolate banana nut shake:
Take 1 piece of banana, 1 spoon of chocolate whey protein, and 1 spoon of peanut and then mix them properly and your shake is ready.
B. Vanilla berry shake:
Take berries, 2-4 ice cubes,1 cup of protein powder, and 1 spoon of vanilla whey protein.
C. Green shake
1 cup of spinach, 1 avocado,1 banana,1 cup of milk, and 1 spoon of vanilla whey protein. Mix them properly and your shake is ready.
2. Milk
From the starting milk is always used to build the muscle and to gain weight. It always provides a good stable diet. Try to drink one glass of milk daily before meal or after a meal, It will always going to help you to gain the body weight very fast.
3. Rice
Rice is a great source of carbs. Rice is a low-cost carb which always helps to gain weight. Just 1 cup of cooked rice provides 190 calories. Another way is you can add protein with rice which is very healthy too and have very less fat too.
4. Nuts
Nuts are the best choice to gain weight. Just consume 3-4 almonds contains 8 grams of protein and 18 grams of healthy fats. You can also add nuts to other snack items. Nuts always contain a high amount of calories.
5. Potatoes and Starches
This is very cost-effective and easily available. If your budget is very low then you can consume 2-4 potatoes daily to gain weight very fast. health starches are very good nutrients and fibre which boost your calorie intake and increase your muscle growth rapidly.
6. Oil Fish
oil fish are a good source of protein and important healthy fats. Fish oil provides omega-3 fatty acids are very good for our body. Oily fish are a great source of healthy omega 3 fats and it also gives high quality of protein.
7. Protein supplements
Protein supplements are mostly taken by athletes and bodybuilders to increase there muscle growth or who only wants to gain some weight. whey protein supplements and mass gainers are very easily available and cost-effective strategy to gain weight.
8. Dried fruits
It is a high-calorie snack that provides antioxidants and micronutrients. It also has a high sugar content which helps you to gain weight very fast. It has a big advantage because it has a good taste to eat.
9. Dark Chocolate
High quality of dark chocolate gives you a lot of antioxidants and health benefits. It also contains high-fat foods and very high-calorie density. Taking 2-4 squares of chocolate daily will also boost your memory power and helps you to gain weight too.
10. Cheese
Cheese is a high content of fat and a good source of protein. Since cheese is so tasty you can easily add with your snacks item very easily. It also helps to boost your flavour to your meal.