As a fitness newbie or someone looking to bulk up for your fitness goals, one of the many challenges you face is figuring out how to consume enough calories to gain weight or build muscle healthily.
Preparing meals ahead of time often referred to as meal prep, is a winning strategy that allows you to control your portions, save time, and track your macros with ease.
We know that getting enough calories to build muscle can be difficult, so we’ve compiled a list of 38 high-calorie meal prep ideas that can help you achieve your fitness goals without compromising taste or nutrition. So without further ado, let’s dive in!
38 High-Calorie Meal Prep Ideas
1. Steak Burrito Bowl
Calories: 1412
Grilled steak, black beans, peppers, onions, cheese, avocado, and rice will bring you a lot of protein and fiber. Divide the ingredients into separate containers for a burrito bowl anytime.
2. Tex-Mex Breakfast Bowls
Calories: 465 calories per serving
Tex-Mex breakfast bowls are a delicious and versatile way to start your day! They’re packed with flavor, protein, and fiber, and they’re easy to customize to your liking.
3. Chicken Pot Pie
Calories: 747
This dish is comfort food at its best, and with a calorie-rich filling of chicken and vegetables, it’s perfect for a pre-workout meal. When preparing it, cut into portions and freeze for a quick and tasty meal on busy days.
4. Loaded Baked Potato
Calories: 695
Baked potatoes are easy and delicious to make, and when loaded with butter, cheese, bacon pieces, and sour cream, it will help you gain some healthy weight.
5. Lasagna
Calories: 613
This hearty and filling dish is perfect for lunch or dinner. With a creamy layer of cheese and meat sauce between sheets of pasta, it’s a dish worth making ahead and savoring all week.
6. Turkey Bacon Wrap
Calories: 661
This easy wrap is a great option for a quick lunch on-the-go. You can use a wrap or a tortilla and fill it with turkey, bacon, lettuce and cheese or any other ingredients that you like.
7. Shrimp and Broccoli Alfredo
Calories: 603
This creamy shrimp and broccoli Alfredo is rich in protein and carbs, making it an excellent meal for a post-workout snack.
Prepare it by cooking the pasta, shrimp, and broccoli and then refrigerating them separately. When ready to eat, just reheat it with the Alfredo sauce!
8. Chorizo and Potato Breakfast Bowls
Calories: 478 kcal
Chorizo and Potato Breakfast Bowls are a perfect blend of savory chorizo, fluffy potatoes, and fresh toppings for a satisfying and flavorful start to your day.
9. Meatball Subs
Calories: 681
This American classic recipe is perfect for those who are looking for a satisfying meal after a workout. To prepare this, you need cooked meatballs, a sub roll, and a tomato sauce. Warm up the meatballs and sauce ahead of time and prepare the subs as you need them.
10. Tuna Salad
Calories: 345
Tuna, when mixed with mayonnaise, onion, and celery, can create a dish that is nutritious and calorie-dense. Spice it up with your preferred seasoning and stash it in your fridge to enjoy on-the-go.
11. Classic Bacon Cheeseburger
Calories: 719
A classic cheeseburger served with bacon, lettuce and tomato can be a delicious and hearty lunch option. Make it homemade with a blend of your preferred meats or pick it up from your favourite fast food chain.
12. Chicken Brown Rice Bowl
Calories: 455
Chicken brown rice bowls are a versatile and delicious option for any meal!
It’s essentially a blank canvas you can fill with various flavors and textures, making it perfect for a quick and satisfying meal.
13. Mac n’ Cheese
Calories: 665
This comforting classic meal is perfect for a cozy night in. Simply make a huge batch and store them in separate containers for a quick reheat lunch or dinner!
14. Chicken Alfredo Pasta
Calories: 637
Creamy chicken Alfredo pasta is a delectable option for a high-calorie meal. Cook the chicken, pasta, and Alfredo sauce in advance, and reheat when you’re ready to eat.
15. Beef Chili
Calories: 655
A hearty bowl of beef chili served with rice can make for a tasty and comforting meal after a long day at work.
This protein-rich meal with beans and vegetables is great, not only for gaining weight but also for increasing muscle mass.
16. Peanut Butter and Jelly Sandwich
Calories: 305
Peanut butter and jelly sandwich is one of the easiest options for a calorie-dense meal. You can make several sandwiches ahead of the day so you can easily grab and go.
17. Chocolate Protein Smoothie
Calories: 506 kcal
Protein smoothies are an easy and quick way to consume a high amount of calories. You can create your blends using almond milk, protein powder, banana, peanut butter, and any other fruits of your choice.
18. Quinoa Salad with Chickpeas
Calories: 448
A salad made with quinoa, chickpeas, and vegetables is both nutritious and calorie-rich. Store it in containers and enjoy it as a quick lunch or dinner.
19. Grilled Cheese Sandwich
Calories: 807
This simple meal is an excellent option for when you want a cheesy, toasty and quick fix. You can make several sandwiches ahead of the day and store them in your fridge to enjoy anytime.
20. Spaghetti Bolognese
Calories: 510
A classic spaghetti Bolognese is a rich and flavorful dish that can be portioned and frozen for convenient, high-calorie dinners.
21. Pulled Pork Sandwich
Calories: 670
The slow-cooked pork and barbecue sauce make up the perfect flavor for a sandwich. Store it in a container, separately from the buns and sauce, to reheat when needed.
22. Potato Salad
A hearty potato salad loaded with boiled eggs, bacon, and a creamy dressing makes for a calorie-rich side dish or main course. Preparing it ahead of time allows the flavors to meld for a more delicious meal.
23. Whole-wheat Bagels with Cream Cheese and Jam
Bagels are a satisfying and easy way to consume enough calories. Pair it with a generous spread of cream cheese and jam for something quick and easy.
24. Mashed Potatoes and Gravy
Creamy mashed potatoes paired with savory gravy make for a comforting side dish. You can meal prep the mashed potatoes and gravy for quick, indulgent meals.
25. Carnitas Tacos
Carnitas, slow-cooked and seasoned pork, can be prepped and used in tacos. Just heat the tortillas and add your preferred toppings for a scrumptious meal.
26. Beef and Broccoli Stir Fry
This flavorful stir fry recipe with carrots, broccoli, and rice is a healthy option for lunch or dinner. Pre-cook the rice, broccoli, and beef so when it comes to mealtime, you can simply reheat and enjoy!
27. Baked Chicken Thighs
Season and bake chicken thighs ahead of time, and then reheat them when you need a quick, protein-packed meal.
28. Greek Yogurt Parfait
Greek yogurt has probiotics and a high amount of protein, making it an excellent ingredient for a healthy breakfast. Layer it with your favourite fruits and granola for a delicious and nutritious meal.
29. Loaded Nachos
Prepare a batch of loaded nachos with cheese, ground beef, salsa, and all your favorite toppings. You can reheat the nachos for a satisfying snack or meal.
30. Veggie and Cheese Quesadillas
Create vegetable and cheese quesadillas and cut them into portions for a convenient and savory meal.
31. Sausage and Peppers
A dish with sausages and bell peppers is both flavorful and calorie-dense. Prepare it in advance and reheat for a quick lunch or dinner.
32. Tofu and Vegetable Stir-Fry
A tofu stir-fry with a medley of vegetables is a healthy and calorie-packed meal. Pre-cook the tofu and veggies, and then heat them up when it’s time to eat.
33. Salmon with Quinoa
Salmon is a nutritious fish rich in calories. Pair it with quinoa for a wholesome, high-calorie meal.
34. Beef Stroganoff
A beef stroganoff made with tender strips of beef and a creamy sauce is a hearty meal. Prepare the beef, sauce, and noodles in advance for quick and satisfying dinners.
35. Baked Ziti
Baked ziti with layers of pasta, cheese, and tomato sauce can be portioned and reheated for comfort food any time you like.
36. BBQ Pulled Chicken
Slow-cooked, shredded chicken in BBQ sauce is perfect for sandwiches. Make a batch of this delicious filling ahead of time and enjoy it with your choice of bread.
37. Lemon Garlic Shrimp Pasta
A zesty shrimp and pasta dish is great for a quick, flavorful, and calorie-dense meal. Cook the shrimp and pasta separately to maintain their freshness.
38. Roast Beef and Mashed Potatoes
Roast beef and mashed potatoes is a classic combination for a high-calorie, satisfying meal. Prepping the components separately can save you time on busy days.
Final Thoughts,
Meal prepping can be confusing at first, but with this list of 38 high-calorie meal prep ideas, you’ll see that it can be fun, easy, and satisfying.
Finding a way to consume enough calories is an essential step when building muscle and strength. By preparing your meals ahead of time, you’ll be set up for success and be able to maintain a healthy and fit lifestyle.
Experiment with these recipes, and you’ll see that eating extra calories and hitting your daily macros can be more delicious than you imagined. Now, grab your aprons and get cooking!
