Dense proteins Protein builds muscle mass and allows your body to store fat in a healthy way. Protein can keep you feeling fuller longer, so be sure to eat enough calories from carbohydrates and fats as well to maintain balance. Red meats (beef, pork, lamb, venison, bison) Fish (salmon, cod, halibut, tilapia) Chicken Turkey Whole eggs Dairy (full-fat milks, cheeses, and yogurts) Tempeh Seitan Beans and legumes Protein bars Peanut and nut butters Energy-dense vegetables Combine these higher calorie vegetables with nutritious fats. Potatoes and sweet potatoes Yams Soybeans Lentils Lima beans Kidney beans Corn Green peas Parsnips High-calorie fruits Incorporate these energy-dense fruits into your meals and snacks. Dried fruits (raisins, dates, figs, apricots) Avocados Coconut flesh Bananas Mangos Carbohydrates To gain fat and muscle, make sure 40-60% of your diet consists of complex carbs. Brown rice Quinoa Millet Buckwheat Oats Potatoes Sweet potatoes Whole grain breads Whole grain pastas Nutritious Fats Aim to have 25-35% of your diet made up of healthy fats (monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids). Olive oil Walnut oil Canola oil Flaxseed oil Grapeseed oil Sunflower oil Nuts (all varieties; pecans, walnuts, and hazelnuts are the most calorically dense) Flax seeds Pumpkin seeds Chia seeds