Looking to gain weight in a healthy and nourishing way? These 10 delicious, high-calorie recipes are packed with nutrients to support your goals without compromising on flavor.
10 High-Calorie Recipes for Weight Gain
1. Avocado & Chickpea Salad
A nutrient-packed salad perfect for weight gain, combining healthy fats and protein-rich chickpeas.
Ingredients:
- 1 ripe avocado
- 1 cup cooked chickpeas
- Cherry tomatoes
- Red onion
- Olive oil, lemon juice, salt, and pepper
Instructions:
- Mash avocado and mix with chickpeas.
- Chop tomatoes and onion; add to the mixture.
- Drizzle with olive oil and lemon juice.
- Season with salt and pepper.
Benefits:
- High in healthy fats and plant-based protein, great for muscle building.
2. Peanut Butter Banana Smoothie
A quick, high-calorie smoothie that provides protein, fiber, and healthy fats for energy.
Ingredients:
- 1 banana
- 2 tbsp peanut butter
- 1 cup whole milk or almond milk
- 1 tbsp honey
- 1 scoop protein powder (optional)
Instructions:
- Blend all ingredients until smooth.
- Add more milk for desired consistency.
- Enjoy as a meal replacement or snack.
Benefits:
- Packed with energy-boosting carbs, protein, and healthy fats.
3. Quinoa & Sweet Potato Bowl
A wholesome, hearty bowl rich in complex carbs and protein, ideal for gaining weight.
Ingredients:
- 1 cup cooked quinoa
- 1 medium sweet potato, roasted
- Spinach
- 1 tbsp olive oil
- Salt and pepper
Instructions:
- Roast the sweet potato and cook quinoa.
- Sauté spinach in olive oil.
- Combine quinoa, sweet potato, and spinach in a bowl.
- Season with salt and pepper.
Benefits:
- Offers a balance of protein, fiber, and healthy carbs.
4. Cottage Cheese & Nut Parfait
This parfait is a delicious mix of high-protein cottage cheese, nuts, and fruit for a calorie-dense treat.
Ingredients:
- 1 cup cottage cheese
- Mixed nuts
- Fresh berries
- Honey
Instructions:
- Layer cottage cheese with mixed nuts and berries.
- Drizzle with honey for sweetness.
Benefits:
- Cottage cheese is a protein powerhouse, and the nuts add healthy fats.
5. Oats with Nut Butter & Berries
A quick and filling breakfast that combines slow-digesting oats with the richness of nut butter.
Ingredients:
- 1 cup oats
- 2 tbsp almond butter
- Fresh berries
- 1 tbsp chia seeds
Instructions:
- Cook oats as per package instructions.
- Stir in almond butter and top with berries and chia seeds.
Benefits:
- Provides sustained energy and promotes muscle recovery with high fiber and protein.
6. Salmon with Brown Rice & Vegetables
This nutrient-dense dish is perfect for gaining lean muscle, with healthy fats, protein, and fiber.
Ingredients:
- 1 salmon fillet
- 1 cup cooked brown rice
- Mixed vegetables
- Olive oil, lemon juice, and herbs
Instructions:
- Bake or grill salmon fillet.
- Serve over brown rice with a side of sautéed vegetables.
Benefits:
- Rich in omega-3 fatty acids, protein, and fiber, ideal for weight gain.
7. Chicken Avocado Wrap
A tasty wrap combining protein-packed chicken with creamy avocado for added healthy fats.
Ingredients:
- Grilled chicken breast
- 1 avocado
- Whole wheat tortilla
- Lettuce, tomatoes, and salsa
Instructions:
- Slice grilled chicken and avocado.
- Place in a tortilla with veggies and salsa.
- Wrap and serve.
Benefits:
- Lean protein from chicken and healthy fats from avocado, perfect for muscle growth.
8. Egg & Spinach Omelette
A high-protein meal filled with eggs, spinach, and cheese for a nutrient-dense breakfast or lunch.
Ingredients:
- 3 eggs
- Handful of spinach
- Cheese (optional)
- Olive oil, salt, and pepper
Instructions:
- Sauté spinach in olive oil.
- Whisk eggs and pour into the pan, cooking until set.
- Add cheese and season.
Benefits:
- A rich source of protein and healthy fats, ideal for building muscle.
9. Greek Yogurt & Granola Bowl
A delicious and creamy bowl that combines high-protein Greek yogurt with crunchy granola for extra calories.
Ingredients:
- 1 cup Greek yogurt
- Granola
- Fresh fruit (e.g., bananas, strawberries)
- Chia seeds
Instructions:
- Spoon yogurt into a bowl and top with granola and fruit.
- Sprinkle with chia seeds for added nutrients.
Benefits:
- Full of protein, probiotics, and fiber for digestive health and weight gain.
10. Beef & Avocado Stir-Fry
A flavorful stir-fry with lean beef and creamy avocado, providing protein and healthy fats for weight gain.
Ingredients:
- 1 lb lean beef
- 1 avocado
- Bell peppers, onions
- Soy sauce, sesame oil, garlic, ginger
Instructions:
- Sauté beef with garlic and ginger.
- Add chopped bell peppers and onions.
- Stir in soy sauce and sesame oil, then top with avocado slices.
Benefits:
- Rich in protein, iron, and healthy fats, supporting muscle growth.
These recipes offer a mix of healthy fats, protein, and carbs, ideal for anyone looking to gain weight in a nutritious way. Enjoy these calorie-dense meals and snacks for optimal muscle building and overall health!