If your goal is to see the number on the scales climb each week, then you are likely already considering different ways to increase your calorie intake.
While having a structured diet plan is going to be your best bet in ensuring that you meet your weight gain targets, you quickly grow tired of your efforts with limited meal choices.
In this article, I will provide you with some high-calorie meals that will not only support your quest to gain weight but have you licking your plate at the end.
You don’t have to be a Jamie Oliver or Gorden Ramsey to whip up a dish that will help your muscles recover and your body grow. By adding some of the following meals to your diet plan, you’ll find yourself enjoying your time in the kitchen, setting yourself up for success at the end of each week!
I’ll also offer a number of snack ideas that will help you boost your calorie consumption without compromising on flavor or nutrition. Get ready to explore a variety of high calorie meal options that will fuel your journey towards your goals.
How to Gain Weight Fast
If you want to know how to put on weight fast, it’s simple: eat more calories. The logic goes something like this: if you can eat a lot more calories than you burn, you’ll put on weight, and if you eat fewer calories than you burn, you’ll lose weight.
Eat the same number of calories that you burn, and you’ll maintain your current weight. That’s how to put weight on. Does that make sense? Even though there’s not a lot of information out there on how to gain weight, there’s an awful lot surrounding losing weight.
That’s something we want to address in this guide as we provide you with the perfect meals that will help you to put on weight in no time. This includes the best weight-gain snacks and dishes you can follow to bulk up and fill out your figure.
With your weight gain goal in mind, you need to estimate how many calories you need to eat to actually gain weight.
Fitness tracker apps such as MyFitnessPal are useful for this, as they can help you keep tabs on your calorie intake over time and tell you how much you need to eat to hit your daily goal.
Bulk up with a High-Calorie Burrito Bowl
Few dishes tick just about every box when it comes to gaining weight, being packed with nutrients, and being easy to prepare. The burrito bowl is one such dish, and rest assured that flavour does not come at an expense.
These burrito bowls are a great choice for boosting your calorie intake and increasing muscle mass.
They offer plenty of calories, many of which come from protein, helping you reach your daily goal.
The mix of rice, potatoes and beans gives you lasting energy, while the thighs provide top-notch protein for muscle development and recovery.
It also leaves a lot going on in your mouth that will make you want to add the recipe to your diet plan for every day of the week.
Perhaps the reason this is such a popular option is that it isn’t at all difficult to make! To whip up these calorie-packed burrito bowls, you’ll just need to gather a number of ingredients at the shops, such as cilantro lime rice, black or pinto beans, diced potatoes, bell peppers, onions, and marinated thighs.
You just need to cook the rice and beans as you normally would. Then, grab a pan and sauté the potatoes, peppers, and onions until they're soft. Finally, bake the thighs until they're fully cooked.
The magic lies in assembling your bowls, layering each component of the meal so that you get a taste of everything with each bite!
Adding extra flavour and calories is always something that you are going to be interested in on this weight-gaining journey, so you could also consider adding some salsa, sour cream or guacamole as toppings.
Gain weight with a Beef and Bean Chili
One of the ‘go-to’s’ for fitness enthusiasts and food connoisseurs alike is the nutrient-dense and high-calorie beef and bean chilli.
This traditional dish can be traced back to the customs of Central and South America, where chilli peppers and beans have been staples for generations. It has evolved over time to become a favourite of many here on the island of Ireland, maybe with the sacrifice of some of the hotter chilis.
Okay, so on your next trip to the supermarket, you'll need to pick up some ground beef, an assortment of beans (such as kidney, black, or pinto beans), diced tomatoes, onions, garlic, and a mix of chilli spices.
When I said you don’t have to be a Jamie Oliver or Gorden Ramsey in the kitchen, I really wasn’t lying, as all you need to do is cook the ground beef with onions and garlic until browned.
You will then introduce some Worcestershire sauce and spice to the pan to allow the flavours to blend.
There is a small bit of multi-tasking involved, as you’ll need to take another pot and mix diced tomatoes with beans and any other desired vegetables.
This is where it all comes together. You’ll then put the beef mixture into the pot and let it simmer until the flavours blend and the chilli thickens.
Healthline recommends eating 300-500 calories above your maintenance to increase your current weight. So, a sneaky way to add a few extra calories to your dish is to serve the chilli hot with some cheese, avocado or Greek yoghurt for extra flavour and richness.
Cooking a Calorie-Dense Pasta with Pesto and Chicken
When you are looking to gain weight, your preference will be to put on as much lean mass as possible while also adding a bit of fat. Gaining too much fat will only create the necessity for a restricted diet later on.
To prevent this while ensuring that your body gets the nourishment it needs, we are going to prioritise nutrient-dense, high-protein foods. The next meal that comes to mind that ticks all of these boxes is a simple but delicious creamy chicken pasta.
This rich and creamy pasta with pesto is a filling snack that's great for those aiming to lose weight.
The portion size is about 2 cups, but if you feel like you have the appetite, you can adjust this amount to suit you.
The meal is packed with nutrients and contains monounsaturated fat along with a generous serving of protein at 53g per portion. To whip up this high-calorie pasta dish, gather ingredients like olive oil, garlic, pesto, bowtie pasta, chicken breast and red pepper flakes.
While you can always save yourself some time in the kitchen by buying your pesto at the shop, you can also make your own with a mixture of basil, olive oil, and pine nuts. You just have to cook the pasta according to the package instructions. Then, like the previous dish, grab a pan and sauté garlic in olive oil before adding your pesto.
Then, bring your creation together by combining the pasta and chicken breast with the pesto sauce until everything is well-mixed. You’re now starting to fill up your diet plan nicely!
Preparing a Chicken and Quinoa Bowl for Weight Gain
A chicken and quinoa bowl is a satisfying meal that's great for those aiming to put on weight in a healthy way. It combines the protein with the taste and fibre-packed goodness of quinoa, a gluten-free pseudo-grain.
This dish also offers plenty of room for customisation, allowing you to mix in veggies, nuts and dressings to amp up its value and calorie count!
To craft a chicken and quinoa bowl, grab boneless, skinless breasts or thighs, quinoa, and an array of vegetables such as bell peppers, broccoli, carrots, and spinach.
You’ll also want to have some oil or cooking spray on hand, along with seasonings like powder, paprika, salt and pepper. You can probably already taste how good this meal tastes, so let’s get right into the process of getting it on your plate.
To start, cook the quinoa according to the package instructions. Season your chicken with your favourite spice mix and cook it until perfectly done, either in a skillet or oven.
In the same skillet used for cooking the chicken – sauté your chosen veggies until they reach that level of tenderness.
As we discussed in the burrito bowl, assemble your bowls by dividing out portions of quinoa first, followed by slices of chicken topped with the sautéed veggies and any toppings like nuts or seeds for added calories!
If you are looking to add that extra bit of flavour that will spice up any mundane diet plan, finish it off with a drizzle of your preferred sauce or dressing.
Snacks and Additions for Extra Calories
The whole point of following a diet in the first place is that you want to find a healthier way to eat, so going on a diet doesn’t have to be a bad thing; it just means you’re committing to a healthy lifestyle.
Adding calorie snacks and extras to your regimen can help increase your calorie consumption and aid in achieving your weight gain objectives. Here are a few tasty and nutrient-packed choices to think about;
Dried Fruits
Dried fruits such as raisins, apricots, cranberries, and prunes are rich in calories and contain sugars, making them a great option for snacking.
You can mix them with nuts for a trail mix that provides an energy boost or use them as toppings on yoghurt, oatmeal, or salads to increase the calorie content.
Dark Chocolate
Enjoy a couple of pieces of chocolate. It not only satisfies your craving for something sweet but also offers beneficial fats and antioxidants. Opt for chocolate with a cocoa content of 70% or higher for the health benefits.
Cheese
Adding cheese to your meals can increase the calorie count and provide a protein boost. You can try sprinkling shredded cheese on salads or pasta or enjoying it with crackers for a satisfying snack.
Healthy Oils and Fats
Incorporate healthy oils and fats like olive, avocado, and nut butter into your meals and snacks. Drizzle them over salads, use them for cooking or baking, or spread nut butter on toast or fruits for an extra calorie boost.
Hopefully, after your reading, you have seen that your dietplan doesn't have to be filled with bland meals and weight-gainer shakes. there are plenty of flavourful calorie-packed snacks that will leave you counting down to your next meal time as opposed to dreading it.
By adding these meals to your weekly dietplan, you will be well on your way to accomplishing your weight gain goals and be more than satisfied the next time you step on the scales.
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