Are you trying to gain weight and build muscle mass?
If you are, then you already know that consuming more calories is the key. However, it can be challenging to find high-calorie meals that are also healthy and delicious.
In this blog post, we’ve compiled a list of 43 high-calorie meals that will help you bulk up and grow strong. Whether you’re a vegan, vegetarian, or meat lover, there’s a meal for you on this list. So, let’s get started!
43 High-Calorie Meals
1. Eggs Benedict
This classic breakfast dish features two poached eggs on toasted English muffins topped with Canadian bacon, hollandaise sauce, and chives. One serving can easily reach 500 calories or more.
2. High-Calorie Protein Pancakes
If you’re looking for a seriously indulgent and energy-boosting breakfast, look no further than these High Calorie Pancakes (514 calories per serving!).
They’re packed with rich, satisfying ingredients that will leave you feeling fueled and ready to tackle anything.
3. Avocado Toast with Smoked Salmon
This trendy dish is not only Instagram-worthy but also surprisingly filling. One slice of toast topped with mashed avocado, smoked salmon, and a poached egg can be around 500 calories.
4. Oatmeal with Nuts and Seeds
Oatmeal is a healthy whole grain that is packed with fiber. Top your oatmeal with nuts, seeds, dried fruit, and a drizzle of honey for a breakfast that is both nutritious and calorie-dense. One serving can be around 400-500 calories.
5. Cheeseburger
A classic cheeseburger with all the fixings can easily reach 700 calories or more. Choose grass-fed beef for a healthier option.
6. Pasta Salad with Grilled Chicken
This flavorful salad is packed with protein and carbohydrates. Use whole-wheat pasta for added fiber and nutrients. One serving can be around 500-600 calories.
7. Chicken Stir-fry with Rice
This easy-to-make dish is a great way to get in your protein and vegetables. Use peanut butter or cashews for a calorie boost. One serving can be around 600-700 calories.
8. Tuna Salad Sandwich on Whole-wheat Bread
Tuna salad is a classic sandwich filling that is high in protein and healthy fats. Add mayonnaise, celery, and red onion for added flavor. One serving can be around 400-500 calories.
9. Quesadillas with Cheese and Beans
Quesadillas are a quick and easy meal that can be made with just a few ingredients. Fill them with cheese, beans, vegetables, and your favorite salsa for a flavorful and satisfying lunch. One quesadilla can be around 400-500 calories.
Salmon is a great source of omega-3 fatty acids, which are beneficial for heart health. Roast your favorite vegetables alongside the salmon for a complete meal. One serving can be around 500-600 calories.
11. Chicken Pot Pie
This classic comfort food is made with chicken, vegetables, and a flaky crust. One serving can easily reach 600 calories or more.
12. Lasagna
Lasagna is a hearty dish made with layers of pasta, meat sauce, cheese, and béchamel sauce. One serving can be around 700-800 calories.
13. Veggie Stir-Fry with Quinoa
Quinoa is a complete protein that contains all essential amino acids.
When combined with lots of veggies like broccoli, carrots, bell peppers, and mushrooms, it makes a filling and nutritious meal. Use olive oil and soy sauce to season your stir-fry.
14. Steak with Roasted Vegetables and Brown Rice
Red meat is a great source of iron, zinc, and vitamin B12.
Pair it with roasted veggies like asparagus, bell peppers, and zucchini, and brown rice for a balanced and hearty meal. Rub your steak with garlic, thyme, and parsley for added flavor.
15. Vegan Chili with Avocado and Tortilla Chips
This chili is made with beans, quinoa, tomatoes, and spices, and is rich in protein, fiber, and antioxidants.
Served with sliced avocado and tortilla chips, it makes a satisfying and healthy meal. Top your chili with cilantro, lime juice, and hot sauce.
16. Chicken and Whole Wheat Spaghetti
Chicken and whole wheat spaghetti is a satisfying and healthy dish that’s perfect for a quick weeknight meal.
The nutty flavor of the whole wheat pasta pairs beautifully with the savory chicken, and you can customize it with your favorite vegetables and sauce.
17. Tuna Melts
Tuna melts are a classic comfort food that is easy to make and customize.
Canned tuna mixed with mayonnaise, celery, and onion is melted between two slices of bread and grilled until golden brown. Add cheese or avocado for an extra calorie boost. One sandwich can be around 400-500 calories.
18. Mac and Cheese
Mac and cheese is a comfort food that can easily be made high-calorie. Use a rich cheese sauce and add bacon or sausage for an extra boost. One serving can be around 500-600 calories.
19. Stuffed Peppers
This classic dish is a great way to get in your vegetables and protein. Bell peppers can be stuffed with a variety of fillings, such as ground beef, rice, cheese, and vegetables. One stuffed pepper can be around 300-400 calories.
20. Chicken Burrito Protein Bowl
Fuel your day with this flavorful Chicken Burrito Protein Bowl (700 cal)! Savory brown rice or quinoa meets juicy chicken, fresh pico de gallo, creamy guacamole, and a burst of salsa. Customize it with your favorites for a satisfying and protein-packed meal.
21. Greek Salad with Pita Bread
Salads don’t have to be boring or unsatisfying. A Greek salad made with feta cheese, olives, tomatoes, cucumbers, and lettuce, dressed with olive oil and lemon juice, can be filling and delicious. Pair it with some pita bread for extra carbs.
22. Chicken Fajitas with Tortillas and Guacamole
Chicken fajitas are a fun and interactive meal that everyone can enjoy. Marinate chicken strips in your favorite fajita seasoning and cook them with onions and peppers.
Serve them with tortillas, guacamole, salsa, and sour cream for a complete and calorie-rich meal. One serving can be around 600-700 calories.
23. Steak with Mashed Potatoes and Green Beans
24. Grilled Salmon with Sweet Potato and Steamed Broccoli
Salmon is rich in protein and healthy fats, while sweet potatoes are packed with complex carbohydrates.
Season your salmon with lemon juice, salt, and pepper, and garnish it with dill. Steamed broccoli makes a great side dish, as it’s rich in fiber, vitamins, and minerals.
25. Spinach and Feta Omelette with Whole-Wheat Toast
Eggs are high in protein and healthy fats, while spinach is a great source of iron and other micronutrients.
Feta cheese adds tanginess and creaminess to the omelette, while whole-wheat toast provides complex carbohydrates. Season your omelette with salt, pepper, and paprika.
26. Lentil Soup with Whole-Grain Bread
Lentils are rich in protein, fiber, and iron, making a great base for hearty soups.
Add carrots, celery, onions, and potatoes for added nutrition and flavor. Serve your lentil soup with a slice of whole-grain bread for extra fiber and complex carbohydrates.
27. Breakfast Smoothie with Oats and Nut Butter
This smoothie is great for those who don’t have much time in the morning.
It’s made with frozen berries, banana, Greek yogurt, oats, and nut butter, high in protein, fiber, and healthy fats. Add some honey, vanilla extract, or cinnamon for sweetness.
28. Baked Sweet Potato with Tuna and Veggies
Sweet potatoes are a great source of complex carbohydrates, while tuna is high in protein and healthy fats.
Stuff your sweet potato with canned tuna, celery, carrots, and onion, and season it with lemon juice, olive oil, and parsley.
29. Black Bean Burrito with Guacamole and Salsa
Black beans are rich in protein and fiber, while guacamole provides healthy fats and vitamins.
Stuff your burrito with black beans, brown rice, bell peppers, and onions, and top it with guacamole, salsa, and cilantro.
30. Grilled Cheese Sandwich with Tomato Soup
Sometimes, you just need a comfort food meal.
A grilled cheese sandwich made with whole-grain bread and cheddar cheese, served with tomato soup, can be a high-calorie meal that satisfies your cravings. Add basil and garlic powder to your tomato soup for extra flavor.
31. Teriyaki Salmon Bowl with Brown Rice
This bowl is great for Asian cuisine lovers. It consists of teriyaki salmon, brown rice, steamed bok choy, and sesame seeds.
Salmon is high in protein and omega-3 fatty acids, while bok choy is rich in vitamins and antioxidants.
32. Vegetable Lasagna with Garlic Bread
Lasagna can be a great way to sneak in some veggies into your meal.
This version is made with zucchini, eggplant, tomato sauce, and mozzarella cheese. Serve it with garlic bread made with whole-grain bread and olive oil.
33. Tofu and Veggie Stir-Fry with Rice Noodles
This meal is great for vegans and vegetarians. Tofu is a great source of plant-based protein, while rice noodles provide complex carbohydrates.
Add lots of veggies like kale, bell peppers, carrots, and onions, and season your stir-fry with soy sauce, ginger, and sesame oil.
34. Chicken Parmesan with Spaghetti Squash
Spaghetti squash is a good alternative to regular spaghetti, lower in calories and carbs.
Pair it with chicken parmesan made with boneless, skinless chicken breast, tomato sauce, and parmesan cheese. Bake your chicken in the oven with breadcrumbs and Italian herbs.
35. Peanut Butter and Banana Sandwich with Chocolate Milk
Peanut butter and banana is a classic combo that’s both tasty and nutritious.
Use whole-grain bread for added fiber and nutrition, and drink chocolate milk for some extra protein and vitamins.
36. Veggie Burger with Sweet Potato Fries
If you’re a vegetarian or trying to cut down on meat consumption, you’ll love this veggie burger.
Made with black beans, quinoa, and spices, it’s tasty and filling. Serve it with sweet potato fries made in the oven with olive oil, salt, and pepper.
37. Pulled Pork Sandwich with Coleslaw
Pulled pork is a slow-cooked meat perfect for sandwiches. Use whole-grain bread and add some coleslaw made with cabbage, carrots, and mayo for added texture and flavor.
38. Mexican Rice Bowl with Ground Beef and Avocado
This bowl is inspired by Mexican cuisine and is made with brown rice, ground beef, black beans, corn, and avocado.
Season your ground beef with chili powder, cumin, and paprika, and garnish your bowl with cilantro and lime wedges.
39. Protein Pancakes with Fruit and Nut Butter
Pancakes don’t have to be unhealthy or lacking in nutrition. Make protein pancakes using oats, egg whites, and protein powder, and top them with mixed berries and nut butter for added flavor and nutrition.
40. Beef Stroganoff
A classic beef stroganoff with tender strips of beef, mushrooms, and a creamy sauce, served over egg noodles or rice.
41. Chicken Alfredo
Creamy chicken Alfredo with fettuccine pasta and a rich parmesan sauce.
42. Lamb Kebabs
Juicy lamb kebabs marinated in flavorful spices and herbs, served with rice and grilled vegetables.
43. Sausage and Pepper Hoagie
A hearty sandwich filled with Italian sausages, sautéed peppers, and onions, served in a crusty hoagie roll.
Final Thoughts,
Eating high-calorie meals doesn’t have to mean sacrificing taste or health.
By choosing the right ingredients and combining them in balanced and delicious ways, you can meet your calorie needs while also getting all the nutrients your body needs to grow and thrive.
The 43 high-calorie meals we’ve listed in this blog post are just the tip of the iceberg. Take the time to experiment with different ingredients, flavors, and cuisines, and find the meals that work best for you and your fitness goals. Remember to eat mindfully, listen to your body, and enjoy your food!
