When someone in your life is trying to grow in size it’s important to focus on protein, but there’s plenty of room for carbs and fats as well. High-calorie items tend to be delicious, so you’re in luck. Here are some of our favorites, for every meal of the day.
When you’re trying to gain weight, listen to what your body wants. Choose what sounds delicious and appetizing, and be gentle with yourself. There are days where getting enough calories will be hard.
Breakfast (Non-Smoothie)
- High-protein oatmeal: Prep a week’s worth of oatmeal with whole milk, top it with nuts and seeds for added protein and healthy fats. Add a scoop of protein powder or Greek yogurt for extra protein.
- Breakfast burritos: Fill whole wheat tortillas with scrambled eggs, cheese, and protein like chicken, turkey, or black beans. Wrap them up and freeze them for a quick breakfast.
- Protein pancakes: Make a big batch of protein pancakes and store in the fridge. Serve with peanut butter, a dollop of Greek yogurt, and a drizzle of honey.
Breakfast (Smoothie)
Note: feel free to use ice cream and protein powder instead of Greek yogurt for extra calories.
1. Peanut Butter Banana Smoothie:
Ingredients:
- 2 ripe bananas
- 2 tablespoons of peanut butter
- 1 cup of whole milk (or almond milk for a non-dairy alternative)
- 1 scoop of protein powder (optional)
- 1 tablespoon of honey or maple syrup
- A sprinkle of granola or oats on top
2. Avocado Berry Smoothie:
Ingredients:
- 1 ripe avocado
- 1 cup of mixed berries (strawberries, blueberries, raspberries)
- 1 cup of Greek yogurt
- 1 cup of almond milk or whole milk
- 1 tablespoon of honey or another sweetener if desired
3. Chocolate Almond Smoothie:
Ingredients:
- 2 tablespoons of almond butter
- 1 ripe banana
- 1 cup of almond milk
- 1 tablespoon of cocoa powder
- 1 scoop of chocolate protein powder (optional)
- A handful of spinach or kale (optional, it won’t change the taste much)
4. Tropical Protein Smoothie:
Ingredients:
- 1 cup of mango chunks
- 1 cup of pineapple chunks
- 1 ripe banana
- 1 cup of Greek yogurt
- 1 cup of coconut milk
- 1 scoop of vanilla protein powder (optional)
- A sprinkle of shredded coconut on top
5. Oatmeal Raisin Smoothie:
Ingredients:
- 1 cup of cooked oats
- 2 tablespoons of raisins
- 1 ripe banana
- 1 tablespoon of honey or maple syrup
- 1 teaspoon of cinnamon
- 1 cup of whole milk or almond milk
- A handful of walnuts or almonds
Lunch
Pasta Salads
- Creamy chicken pasta salad: Combine cooked whole wheat pasta, grilled chicken, cherry tomatoes, cucumber, and feta cheese. Toss with a creamy dressing made from Greek yogurt, lemon juice, and herbs.
- Tuna pasta salad with mayo: Mix cooked pasta with canned tuna, sweet corn, peas, and mayonnaise for a high-protein, high-calorie salad.
- Pasta salad with creamy avocado: Toss cooked pasta with cherry tomatoes, bell peppers, and diced avocado. Blend another avocado with a bit of olive oil, lime juice, and cilantro to make a creamy avocado dressing.
StewS and Chili
You can make these stews and chilis ahead of time and refrigerate or freeze them in individual portions for easy reheating. Enjoy your meals!
1. Beef Stew:
Ingredients:
- 2 lbs of beef chuck, cut into cubes
- 4 carrots, chopped
- 3 potatoes, cubed
- 1 onion, chopped
- 4 cloves of garlic, minced
- 4 cups of beef broth
- 1 cup of red wine (optional)
- Salt, pepper, and herbs to taste
Brown the beef in a pan and add it to your slow cooker or pot along with the other ingredients. Cook until the beef is tender and the flavors have melded together.
2. Pork and Bean Stew:
Ingredients:
- 2 lbs of pork shoulder, cut into cubes
- 2 cans of cannellini beans
- 1 onion, chopped
- 2 carrots, chopped
- 4 cloves of garlic, minced
- 4 cups of chicken broth
- Salt, pepper, and herbs to taste
Like the beef stew, brown the pork before adding it and the other ingredients to your slow cooker or pot. Cook until the pork is tender.
3. Creamy Chicken and Rice Stew:
Ingredients:
- 2 lbs of chicken thighs
- 1 cup of uncooked rice
- 1 onion, chopped
- 2 carrots, chopped
- 2 cups of heavy cream
- 4 cups of chicken broth
- Salt, pepper, and herbs to taste
Brown the chicken before adding it and the other ingredients (except the cream) to your slow cooker or pot. Shortly before serving, stir in the heavy cream and cook until heated through.
4. Vegetarian Lentil Chili:
Ingredients:
- 2 cups of dried lentils
- 2 cans of diced tomatoes
- 1 can of kidney beans
- 1 can of black beans
- 1 onion, chopped
- 1 bell pepper, chopped
- 4 cloves of garlic, minced
- Chili powder, cumin, salt, and pepper to taste
Add all the ingredients to your slow cooker or pot and cook until the lentils are tender and the flavors have melded together.
5. Hearty Beef Chili:
Ingredients:
- 2 lbs of ground beef
- 2 cans of kidney beans
- 2 cans of diced tomatoes
- 1 onion, chopped
- 1 bell pepper, chopped
- 4 cloves of garlic, minced
- Chili powder, cumin, salt, and pepper to taste
Brown the beef in a pan and then add it and the other ingredients to your slow cooker or pot. Cook until the flavors have melded together.
SANDWICHES AND WRAPS
For all these recipes, you can prepare the fillings ahead of time and store them in the refrigerator. When you’re ready to eat, simply assemble your sandwich or wrap.
1. Chicken Avocado Wrap:
Ingredients:
- Grilled chicken strips
- Sliced avocado
- Bacon
- Mayonnaise
- Whole wheat wrap
2. Steak and Cheese Sandwich:
Ingredients:
- Thinly sliced steak
- Sliced provolone cheese
- Sautéed onions and bell peppers
- Mayonnaise or creamy horseradish sauce
- Sub roll
3. Tuna Salad Wrap:
Ingredients:
- Canned tuna mixed with mayonnaise, diced celery, and diced onion
- Sliced tomato
- Lettuce
- Whole wheat wrap
4. Italian Sub Sandwich:
Ingredients:
- Sliced salami, ham, and provolone cheese
- Lettuce, tomato, onion
- Italian dressing or mayonnaise
- Sub roll
5. Turkey Club Wrap:
Ingredients:
- Sliced turkey
- Bacon
- Lettuce and tomato
- Mayonnaise
- Whole wheat wrap
Dinner
All of these meals can be prepared ahead of time and stored in the refrigerator for a few days or in the freezer for longer storage. Pair with buttered rice, potatoes, or pasta, along with salads with full fat dressings.
1. Chicken Alfredo:
Ingredients:
- Grilled chicken breasts
- Fettuccine pasta
- Alfredo sauce (made from heavy cream, butter, and Parmesan cheese)
- Optional: steamed broccoli or peas
You can grill the chicken and prepare the Alfredo sauce ahead of time, then just reheat and combine with cooked pasta when you’re ready to eat.
2. Shepherd’s Pie:
Ingredients:
- Ground beef or lamb
- Mashed potatoes (made with plenty of butter and cream)
- Mixed vegetables (like carrots, peas, and corn)
- Beef gravy
Cook the meat and vegetables in the gravy, then top with mashed potatoes and bake until golden. You can prepare the meat and vegetable mixture and the mashed potatoes ahead of time, then assemble and bake the pie when you’re ready to eat.
3. Beef Stroganoff:
Ingredients:
- Beef strips
- Egg noodles
- Stroganoff sauce (made from sour cream, beef broth, and mushrooms)
- Optional: steamed green beans
Cook the beef and prepare the Stroganoff sauce ahead of time, then just reheat and combine with cooked noodles when you’re ready to eat.
4. Chicken Parmesan:
Ingredients:
- Breaded chicken breasts
- Marinara sauce
- Mozzarella and Parmesan cheese
- Spaghetti pasta
Bake the breaded chicken topped with marinara sauce and cheese until golden and bubbly. You can prepare the breaded chicken and marinara sauce ahead of time, then just assemble and bake the dish and cook the pasta when you’re ready to eat.
5. Salmon with Creamy Dill Sauce:
Ingredients:
- Grilled salmon fillets
- Creamy dill sauce (made from heavy cream, dill, and lemon)
- Steamed asparagus
- Quinoa or rice
Grill the salmon and prepare the creamy dill sauce ahead of time, then just reheat and serve with steamed asparagus and quinoa or rice when you’re ready to eat.
Snacks
1. Trail Mix:
Combine a mix of high-calorie nuts (like almonds, cashews, and walnuts), seeds (like pumpkin and sunflower seeds), dried fruit (like raisins, apricots, and cranberries), and some sweets (like dark chocolate chips or M&M’s).
2. Peanut Butter Banana Muffins:
Make a batch of banana muffins and add a generous amount of peanut butter to the batter for added calories and protein. You could also add chocolate chips or nuts.
3. Cheese and Crackers:
Pair whole grain crackers with high-fat cheeses like cheddar, brie, or gouda. For an extra protein and calorie boost, add some slices of deli meat like turkey or ham.
4. Greek Yogurt Parfait:
Layer Greek yogurt, granola, and a variety of fruits in a jar. Top with honey or a drizzle of nut butter.
5. Hard-Boiled Eggs:
Hard-boiled eggs are a quick and easy snack with high protein content. You can sprinkle them with a bit of salt and pepper for taste or even make deviled eggs for added calories.
6. Avocado Toast:
Spread ripe avocado on whole grain bread and top with a sprinkle of salt and chili flakes. You can add a poached or fried egg on top for extra protein.
Desserts
1. Chocolate Peanut Butter No-Bake Energy Balls:
Ingredients:
- 2 cups of oats
- 1 cup of peanut butter
- 1/2 cup of honey or another sweetener
- 1/2 cup of mini chocolate chips
- Optional: add 1 scoop of protein powder for extra protein
2. Cheesecake:
A classic high-calorie dessert. You can top it with fruit or chocolate for added flavor.
3. Tiramisu:
This Italian dessert is creamy and delicious, and it can be made a day or two in advance.
4. Pecan Pie:
Pecans, a buttery crust, and a filling made from corn syrup or brown sugar make this a high-calorie treat.
5. Chocolate Mousse:
Made with dark chocolate, egg yolks, and cream, chocolate mousse is a rich, high-calorie dessert.
6. Cream Puffs or Eclairs:
These pastries are filled with whipped cream or pastry cream and often topped with chocolate.
7. Bread Pudding:
Bread pudding made with cream and eggs, and served with a caramel or whiskey sauce can be a high-calorie treat.
8. Rice Pudding:
Cook rice with whole milk, cream, sugar, and vanilla for a simple and comforting dessert. Add some raisins or cinnamon for extra flavor.
Tips for Success
1. Eat More Frequently: Eating five to six smaller meals during the day can be easier than eating three large meals, especially if you’re not used to eating a lot at one time.
2. Choose Nutrient-Rich Foods: Opt for whole, nutrient-dense foods. This includes whole grains, lean proteins, fruits and vegetables, and dairy products.
3. Eat Protein-Rich Foods: Protein helps build muscle. When trying to gain weight, choose protein sources that are nutrient-dense and high in calories, such as lean meats, poultry, fish, beans, nuts, and seeds.
4. Don’t Drink Before Meals: Fluids can fill your stomach and make it harder to get enough calories at mealtime. Try not to drink 30 minutes before meals.
5. Use Larger Plates: Using bigger plates can help you naturally serve larger portions.
6. Add Extras to Your Dishes for More Calories: Sauces, cheese, nuts, seeds, and condiments can add flavor and calories to your meals. Also, cooking your foods in healthy oils or adding a pat of butter can increase your calorie intake.
7. Have a Bedtime Snack: Consider a high-protein and high-carbohydrate snack before bedtime, like a protein shake or a sandwich.
8. Regular Strength Training: While consuming more calories will lead to weight gain, strength training can help ensure that the weight you gain is in the form of muscle rather than excess fat.
9. Drink High-Calorie Smoothies and Shakes: These are a delicious way to consume more calories, and the variations are endless.
10. Track Your Intake: Consider using a food diary or an app to track your calorie and nutrient intake so you can ensure you’re eating enough to gain weight.
Remember to be patient with yourself. Gaining weight is a process and it takes time. It’s also always a good idea to speak with a dietitian or doctor before starting any new diet plan. They can provide you with more personalized advice based on your specific needs and goals.
