High-Calorie Recipes for Weight Gain: Nutritious and Flavorful Options

The concept of weight gain may scare some people – but not all. Some people want to gain weight and add muscle to improve their physical appearance or for health reasons. But this could be as difficult as losing weight. It involves taking in more calories than you burn throughout the day.

However, you should know that overeating and consuming “junk food” isn’t the solution to this problem. Certain healthy foods can provide the extra nutrients and calories to trigger a safe weight gain process (1).

This article covers some high-calorie recipes for weight gain, followed by tips on effectively increasing calorie intake.

What Are Some High-Calorie Recipes for Weight Gain?

High calorie meals for muscle gain and weight gain will emphasize nutrient-dense ingredients. These recipes offer a balanced blend of proteins, carbs, and healthy fats. These meals add calories and support energy maintenance, muscle growth, and overall health.

When trying to gain weight, quality matters as much as the quantity. Adding nutritious foods ensures that essential nutrients accompany calories. Experts from the World Cancer Research Fund advise choosing high-calorie foods that are minimally processed (2). These foods keep most of their original nutrients, like essential vitamins and minerals.

Below, we have rounded up 4 easy high calorie recipes for weight gain that could help you get started. From breakfast and dinner to high calorie snacks, these enriching recipes have the nutrients required to meet your weight gain goals. Whether you want to add a few pounds for health reasons or bulk up for sports, these 4 high-calorie recipes for weight gain will fuel you the right way.

Whole Wheat Toast with Avocado, Scrambled Eggs, and Radish

The warm, fresh avocado combo with scrambled eggs on crunchy whole-wheat bread turns out incredibly yummy. The recipe to make this high calorie breakfast is:

Ingredients

• 1 ripe avocado
• 4 eggs
• ½ tsp salt
• 1 tsp garlic powder
• ½ tsp ground black pepper
• 200g (7 oz) radishes
• 4 whole-wheat toasts

Instructions

1. Toast the whole-wheat bread by placing it in a toaster or dry-roasting it in a pan.
2. While the bread toasts, peel, pit, and mash the avocado in a bowl, mixing in ground black pepper.
3. In a separate bowl, whisk the eggs with salt and garlic powder.
4. Warm a non-stick pan and cook the eggs, stirring until they are scrambled and thickened.
5. Rinse and slice the radishes into smaller pieces.
6. Spread the mashed avocado on the warm toast, add the scrambled eggs, and top with radishes. Serve immediately.

This recipe is the courtesy of fitfoodwizard.com.

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Oatmeal with Peanut Butter and Banana

The trick to making this oatmeal bowl more voluminous and filling is double the liquid typically used. The oats may take longer to cook, but they soak up all the liquid, making a more significant portion. The recipe for it is:

Ingredients

• 3 cups water, non-dairy milk, or a blend of both
• 1 cup old-fashioned rolled oats
• 1 banana, sliced
• 2 Tablespoons peanut butter
• 1 Tablespoon chia seeds
• 1 teaspoon cinnamon
• A pinch of sea salt

Instructions

1. Combine the oats, banana slices, chia seeds, cinnamon, and a pinch of sea salt in a pot. Pour in your choice of water or milk and stir everything together.
2. Place the pot over medium-high heat and cook for 8–10 minutes, stirring occasionally. As the oats cook, keep stirring to help the banana soften, blend into the oats, and prevent the chia seeds from clumping. The oatmeal is ready when the liquid is absorbed, and the oats are thick and creamy.
3. Divide the oatmeal into two bowls, topping each with peanut butter, extra banana slices, and chia seeds.
4. For added flavor and calories, drizzle with non-dairy milk or maple syrup. Serve warm and enjoy!

This recipe is the courtesy of eatingbirdfood.com.

Read more: Easy 7-Day High Protein Low Carb Diet Meal Plan

Baked Salmon with Roasted Vegetables

This is one of the best, easy high calorie dinner recipes ready in just 20 minutes. It is perfect for busy nights when you don’t want to fuss by the stove but want a high-calorie meal to fulfill your caloric goals. For a balanced meal, serve it over whole grain couscous, orzo, or roasted golden potatoes. 

Here is how you can make it:

Ingredients

• 4 salmon fillets (6 ounces each)
• 5 to 6 ounces feta cheese block, cut into large chunks
• 1 cup cherry tomatoes
• 1 bell pepper (any color), cored and sliced into thin strips
• 5 ounces baby bella mushrooms, trimmed and halved
• 4 to 5 large garlic cloves, peeled
• 6 to 7 sprigs of fresh thyme
• 2 teaspoons dried oregano
• 1 teaspoon sumac
• 1 teaspoon cumin
• Extra virgin olive oil for drizzling
• Kosher salt, to taste
• Black pepper, to taste
• 1 to 2 large lemons, halved, for serving

Instructions

1. Preheat your oven to 425°F. In a small bowl, mix the oregano, sumac, and cumin.
2. Place the tomatoes, mushrooms, bell pepper strips, and 4–5 garlic cloves (peeled) in a large baking dish or sheet pan. Sprinkle over 1/2 tablespoon of the spice mix (save the rest for the salmon) and a pinch of salt and pepper. Drizzle with 1–2 tablespoons of olive oil, toss to coat, and spread everything in an even layer.
3. Tuck chunks of feta between the vegetables and add a few sprigs of fresh thyme on top. Bake for about 10 minutes or until the vegetables start to soften.
4. While the vegetables are baking, pat the salmon dry and sprinkle both sides with salt, pepper, and the remaining spice mix.
5. Remove the baking pan from the oven and nestle the salmon among the veggies and feta. Drizzle the salmon with olive oil, cover the pan with foil, and return to the oven. Bake for another 10 minutes or until the salmon is fully cooked and flakes easily.
6. Take the pan out of the oven, carefully remove the foil, and squeeze fresh lemon juice over the salmon. Serve with lemon wedges on the side for extra flavor.

This recipe is the courtesy of themediterraneandish.com.

Creamy Chicken Alfredo Pasta

This creamy chicken pasta is a simple and easy recipe for busy dinner nights. It is one of the high calorie recipes for weight gain for adults and family meals that don’t require too much effort. You can eat it as it is or make your meals fancier by adding a loaf of garlic bread and salad on the side.

Let’s check out the steps to make this recipe:

Ingredients

• 500 ml (2 cups) heavy or double cream (single cream is an option too)
• 50 g (½ cup) freshly grated Parmesan cheese
• ½ tbsp olive oil, for frying
• 1 tbsp unsalted butter
• 500 g (1 lb) large chicken breasts or skinless, boneless thighs
• 3 garlic cloves, minced
• 1 tsp garlic powder (optional)
• 1 tsp salt
• Salt and pepper, to taste
• 3 tbsp fresh parsley, chopped for garnish

Instructions

1. Reduce the heat to medium-low. Add 1 tablespoon of butter to the skillet and let it melt. Once it starts to foam, add the minced garlic and cook, stirring for about 30 seconds, until it releases a pleasant aroma.
2. Pour in the heavy cream and let it come to a gentle simmer—season with 1 teaspoon of salt and the garlic powder.
3. Stir in the Parmesan cheese, allowing it to melt into the sauce. Add the cooked, sliced chicken and sprinkle in the fresh parsley.
4. While the sauce simmers, bring a large pot of salted water to a boil. Add the fettuccine and cook until it’s just al dente, which is around one minute less than the package instructions suggest.
5. Drain the pasta, saving a little of the pasta water. Add the pasta to the sauce, tossing everything together. If the sauce is too thick, add some reserved pasta water to reach the desired consistency.
6. Taste and adjust seasoning with salt and pepper if needed. Serve immediately and enjoy!

This recipe is the courtesy of supergoldenbakes.com.

How Can a Skinny Person Gain Weight?

Making sustainable lifestyle changes can help skinny people to gain a healthy weight. Many people who are not clinically underweight may wish to gain more weight and build more muscles. However, it is essential to adopt safe methods to do so. Some of these include:

• Increase Caloric Intake

To gain weight steadily, you should increase your daily energy intake by 300-500 calories. You can increase the calories by adding seed or nut toppings, cheese, and healthy side dishes (3).

Nuts, fruits, whole-grain foods, avocados, and seeds are good plant-based options to add to your high-calorie recipes if you want to gain weight.

• Consume More Protein

Instead of eating empty calories and ultra-processed food, prioritize eating protein-rich foods. Proteins are vital for optimal development, growth, and overall health (4). A 2020 systematic review and meta-analysis found that protein intake above the RDA (Recommended Dietary Allowance) can help build lean muscle mass (5).

The RDA for protein is 0.8 grams per kilogram of body weight per day. However, individual needs vary based on age, sex, activity level, and health history. Sometimes, protein can significantly reduce hunger, making it challenging to get enough calories.

• Get More Carbs

Carbohydrates are the primary energy source for the body. They are an integral part of a balanced diet, and experts recommend that 45% to 65% of your daily calories should come from carbs (7). Some foods that contain high carb content include:

1. Starchy vegetables like sweet and white potato
2. Whole grains like whole wheat products, oats, quinoa, brown rice, and many more
3. Fruits
4. Beans, lentils, peas, and soy products

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• Exercise

Exercise is also a strategy to gain weight healthily. Some exercises that could help increase muscle mass include:

• Squats
• Push-ups
• Pull-ups
• Bench press
• Lunges
• Overhead press

Talk to a certified trainer to create a fruitful exercise routine. Besides this, look for high calorie foods for bulking. A bulking diet mainly includes healthy fats, proteins, and complex carbs to build muscle.

Note: If you have lost weight unexpectedly, it is best to see your healthcare provider. They can help determine and address the cause, and a dietitian can help you healthily gain weight by creating a plan tailored to your needs.

How Many Calories I Need to Gain Weight?

You can use an online weight gain calculator to determine the number of calories you should consume daily for weight gain. Generally, you need to eat more calories than you burn to gain weight. Aim for 250–500 extra calories per day above what you need to maintain weight.

Your exact calorie needs depend on your age, sex, activity level, height, and current weight.

You can use an online calculator or ask a dietitian to find your maintenance calorie needs. Once you know this, adding 250–500 calories to your daily calorie goal can help you gain 0.5–1 pound weekly. This gradual approach enables you to gain more lean mass rather than just fat.

Which Food Has the Highest Calories?

You should include more calorie-dense foods in your diet to gain weight. Even when you want to munch on something, look for high-calorie snacks that are readily available. Know that foods high in calories often are high in fats because they have more calories per gram than carbs or proteins (9). Try to include more healthy (unsaturated) fats over saturated fats.

Here is a list of some of the high-calorie foods that you can add to your diet:

• Nuts and Nut Butter
• Avocado
• Dark Chocolate
• Whole Grains
• Fatty Fish
• Meats and poultry
• Full-fat dairy (yogurt, milk, cheese, etc.)
• Eggs
• Sweet Potatoes and Potatoes

Nutrient-dense foods aren’t just high in vitamins and minerals; they also contain other beneficial elements like antioxidants, protein, and essential fatty acids. 

Complex carbohydrates provide energy, and fiber helps keep your digestive system running smoothly. You need all of these nutrients to function well and stay healthy. 

Read more: High Protein Vegetarian Meal Plan: Foods List and Sample Recipes

What Meals Can I Make to Gain Weight?

It might help to have a structured plan to gain weight. Eating foods rich in nutrients is crucial so you don’t consume only the empty calories. You should also focus on your personal goals and preferences to individualize your approach.

On a general note, here is a list of some ideas for meals you can make to help increase weight:

• Protein-Packed Smoothies: Blend whole or plant-based milk, protein powder, nut butter, oats, and fruit like bananas or berries.
• Avocado and Egg Toast: Top whole-grain toast with mashed avocado, scrambled or fried eggs, and a sprinkle of cheese. Add smoked salmon or turkey slices for extra protein.
• Chicken and Rice Bowl: Combine cooked brown rice with grilled chicken, sautéed veggies, avocado, and a drizzle of olive oil or tahini dressing.
• Pasta with Meat Sauce: Use whole-wheat or high-protein pasta, add a rich meat sauce with ground beef or turkey, and sprinkle with Parmesan. Pair with a side salad with olive oil dressing.
• Stir-Fried Tofu and Quinoa: Toss tofu, veggies, and quinoa with a sesame oil sauce, and top with seeds or nuts for added calories.
• Peanut Butter and Banana Oatmeal: Make oatmeal with milk, add sliced banana, a generous spoon of peanut butter, and sprinkle with chia seeds.
• Salmon with Sweet Potatoes and Greens: Roast salmon with olive oil, serve with baked sweet potatoes and add leafy greens with nuts or seeds.

You can plan your meals and prepare some on the weekends. This preparation saves time and doesn’t make meal planning seem like a chore.

Can I Gain Weight with 3000 Calories a Day?

Adults typically require 1600-3000 calories daily to maintain their weight. The requirements for each person differ according to factors like age, weight, sex, activity level, etc. 

Consuming 3000 calories a day may help you gain weight if your energy needs are below that, which will be the case for many people. Otherwise, this 3000-calorie intake will keep your weight at a consistent level.

Use an online weight gain calculator to determine your required calories based on your factors and goals.

How to Get 3000 Calories a Day?

Aim to eat 3,000 calories daily from whole, minimally processed foods. Focus on options like fruits, vegetables, whole grains, healthy fats, and lean proteins. 

These foods are nutrient-rich, ensuring you meet all your nutritional needs, not just calories (10).

Frequently Asked Questions

• Which dinner is best for weight gain?

It is best to focus on meals packed with nutritious, healthy fats, proteins, and complex carbohydrates to gain weight. Some great options are salmon served with quinoa, ground beef with brown rice and black beans, and pasta dressed in a rich cream sauce.

• What three foods make you gain weight?

Foods that are high in calories can help you gain weight by allowing you to eat more calories overall. Foods rich in protein and healthy fats, such as nuts/nut butter, eggs, and full-fat dairy, can be beneficial. You can eat any foods that you like, just put them together into balanced meals that contain a source of protein, a source of complex carbohydrates, and a source of healthy fats.

• Is banana good for weight gain?

Bananas are a fantastic option for naturally increasing your calorie and carbohydrate intake. A medium banana has about 105 calories and 27 grams of carbohydrates (11). Pairing a banana with nut butter adds calories, protein, and healthy fats, making a balanced and satisfying snack.

• Which fruit has high calories?

Fruits like mangoes, avocados, bananas, Chikoo (Sapodilla), jackfruit, custard apples, papayas, dates, guavas, and figs are calorie-rich options. Not only do they provide plenty of calories, but they are also packed with essential nutrients.

The Bottom Line

People may want to increase their weight for several reasons. Some wish to improve their athletic performance, while others want to appear in shape. Others may have lost weight due to an illness and want to regain strength. 

Regardless of the reasons, the strategies to gain weight are more or less the same. Look for high calorie recipes for weight gain for females or males while focusing on bulking exercises that match your fitness level.

Talk to a registered dietitian or healthcare provider for a personalized diet and exercise plan. At each step, you must ensure that you take healthy measures and are not putting yourself at any risk!