Gaining weight, especially in the form of lean muscle, isn’t as simple as just eating more. It requires a strategic approach to nutrition, which is where high-calorie meal prep comes into play. When you’re trying to gain weight, you need a consistent calorie surplus—eating more calories than your body burns. But, keeping track of these extra calories can be tough, especially when life gets busy. That’s where meal prepping steps in.
Meal prepping allows you to prepare nutrient-packed meals in advance, ensuring that you stay on track with your calorie intake throughout the week. Instead of stressing about what to eat or cooking every day, you can grab a pre-made meal, saving you time while keeping your nutrition in check.
In this article, we’ll walk you through the essentials of high-calorie meal prep and give you some delicious, easy-to-make meal ideas.
Key Ingredients for High-Calorie Meals
High-calorie meals are about using nutrient-dense foods that pack a punch. Think about foods that are calorie-rich and full of healthy nutrients. Here are some top ingredients to add to your meal prep:
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Healthy Fats: Avocados, olive oil, nuts, and seeds are excellent sources of healthy fats. These fats are calorie-dense and crucial for supporting weight gain.
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Proteins: Lean meats like chicken, turkey, and beef, as well as fish, eggs, and plant-based sources like tofu, help build muscle. Protein is essential in any weight-gaining diet to ensure that you’re gaining muscle, not just fat.
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Whole Grains: Brown rice, quinoa, oats, and whole-wheat bread are great options to increase your calorie intake. These foods provide a steady release of energy while adding essential fiber and vitamins.
Breakfast Options
1. Peanut Butter Banana Overnight Oats
Ingredients: Oats, almond milk, peanut butter, banana, honey, chia seeds
This simple, no-cook meal is perfect for a quick, high-calorie breakfast. The combination of healthy fats from the peanut butter and chia seeds, along with carbohydrates from the oats and banana, gives you a balanced, energy-packed start to your day.
2. Greek Yogurt Honey Parfaits
Ingredients: Greek yogurt, honey, granola, berries, almonds
Greek yogurt is packed with protein, and when combined with honey, granola, and almonds, you get a delicious, calorie-dense meal that keeps you satisfied until lunch. This parfait also has probiotics, which support gut health.
3. Avocado Toast with Egg
Ingredients: Whole-grain bread, avocado, egg, olive oil, chili flakes
Avocado toast is a go-to for a high-calorie breakfast. The healthy fats in the avocado and the protein from the egg combine to give you lasting energy. Adding a drizzle of olive oil boosts the calorie count, making it even more nutrient-dense.
4. Peanut Butter and Jelly Smoothie
Ingredients: Peanut butter, banana, almond milk, Greek yogurt, berries
This smoothie combines protein, healthy fats, and carbs in a creamy, delicious drink. It’s easy to customize, and you can enjoy it post-workout or as a quick breakfast.
5. Sweet Potato and Egg Skillet
Ingredients: Sweet potatoes, eggs, spinach, olive oil, garlic
Sweet potatoes provide slow-digesting carbs, while eggs give you a solid protein boost. This skillet meal also includes healthy fats and fiber, making it a great way to kickstart your day.
Lunch Options
6. Chicken and Quinoa Bowl
Ingredients: Chicken breast, quinoa, mixed veggies, avocado, olive oil
This protein-packed bowl combines lean chicken and quinoa, both excellent sources of protein and carbs. Adding avocado and olive oil gives it healthy fats, making it an ideal meal for muscle gain.
7. Beef Burrito Bowls
Ingredients: Ground beef, brown rice, black beans, corn, salsa, cheese
This flavorful bowl is rich in calories, thanks to the beef, rice, and cheese. It’s full of protein, carbs, and healthy fats, making it perfect for weight gain.
8. Salmon And Brown Rice
Ingredients: Salmon, brown rice, broccoli, olive oil, lemon
Salmon is a great source of protein and omega-3 fatty acids, making it ideal for muscle gain. Pair it with fiber-rich brown rice and veggies for a nutrient-packed, high-calorie lunch.
9. Pesto Pasta with Chicken
Ingredients: Whole wheat pasta, pesto, chicken breast, parmesan cheese
Pasta is a great carb source, and adding pesto and chicken boosts the calorie content while giving you plenty of protein. This meal is both tasty and filling.
10. Turkey Avocado Veggie Wraps
Ingredients: Whole wheat wraps, turkey breast, avocado, lettuce, tomato
These wraps are full of protein, healthy fats, and fiber. They’re easy to pack for lunch and are perfect for anyone looking to gain weight while keeping things light and fresh.
Snack Options
11. Trail Mix
Ingredients: Almonds, walnuts, cashews, dried fruit (raisins, cranberries), chocolate chips, sunflower seeds
Trail mix is an easy-to-pack, calorie-packed snack. Nuts provide healthy fats, while the dried fruit adds extra calories and sugar.
12. Apple Slices with Peanut Butter
Ingredients: Apple slices, peanut butter
This snack is a great mix of healthy fats and carbohydrates. Peanut butter is calorie-dense, while apples offer fiber and a natural sweetness.
13. Whole Grain Cheese Crackers
Ingredients: Whole grain crackers, cheddar cheese
A simple, high-calorie snack that provides carbs and protein. The cheese adds both protein and fat, making it a great option for weight gain.
14. Protein Bars
Ingredients: Whey protein, oats, almonds, honey
Protein bars are perfect for on-the-go snacking. They offer a solid protein boost while being calorie-dense and satisfying.
15. Cottage Cheese with Pineapple
Ingredients: Cottage cheese, pineapple chunks
A tasty, high-protein snack with a burst of natural sugar from the pineapple. The fat in the cottage cheese adds extra calories.
Dinner Options
16. Beef Stir-Fry with Rice
Ingredients: Lean beef, bell peppers, onions, soy sauce, brown rice
A filling, high-calorie dinner full of protein and carbs. The beef adds protein, while the rice provides the necessary carbs for energy.
17. Chicken Alfredo
Ingredients: Chicken breast, heavy cream, garlic, parmesan cheese, pasta
Chicken Alfredo is a calorie-dense meal that combines lean protein with creamy, high-fat sauce and carbs from pasta.
18. Pork Chop with Mashed Potatoes
Ingredients: Pork chop, butter, potatoes, garlic, milk
Pork chops are a great source of protein and fat. When paired with mashed potatoes, this meal becomes both calorie-dense and satisfying.
19. Lentil Stew with Rice
Ingredients: Lentils, tomatoes, carrots, onions, brown rice
A hearty vegetarian meal packed with protein and fiber. Lentils are a great source of plant-based protein, and the rice adds additional calories.
20. Spaghetti with Meatballs
Ingredients: Ground beef, spaghetti, tomato sauce, parmesan cheese
A classic, high-calorie meal. Meatballs are rich in protein and fat, while the pasta offers carbohydrates to fuel your day.
Additional Ideas
21. Smoothie Packs
Ingredients: Spinach, banana, almond butter, protein powder, almond milk
Smoothie packs are an easy way to get extra calories into your diet. Blend the ingredients for a quick, high-calorie, nutrient-packed snack.
22. Baked Sweet Potato
Ingredients: Sweet potato, olive oil
Baked sweet potatoes are an excellent source of carbs. Pair them with olive oil for added calories and healthy fats.
23. Veggie Egg Muffins with Cheese
Ingredients: Eggs, spinach, cheese, onions
These egg muffins are high in protein and healthy fats. They’re easy to make in bulk and perfect for meal prepping.
24. Sweet Potato Chicken Casserole
Ingredients: Chicken, sweet potatoes, spinach, olive oil
This casserole is a calorie-dense, savory option. The combination of chicken and sweet potatoes offers plenty of protein and carbs.
25. Protein Pancakes
Ingredients: Oats, protein powder, eggs, almond milk
Protein pancakes are a tasty, high-calorie breakfast option. They offer a good balance of protein and carbs, making them perfect for weight gain.
Final Thoughts
High-calorie meal prep is one of the best ways to ensure you’re meeting your weight gain goals. With the right ingredients, portion sizes, and prep strategies, you can take the guesswork out of your diet and focus on building muscle and strength.
Whether you’re snacking or preparing hearty meals, having a plan in place makes it easier to stay on track and keep those calories coming. Ready to start prepping? You’ve got this!
