Gaining weight and building muscle mass requires a calorie surplus, but finding healthy, high-calorie meals that are also delicious can be a challenge. To help with this, we’ve compiled a comprehensive list of 43 nutritious and flavorful options that cater to various dietary preferences, including vegan, vegetarian, and meat-based choices. Whether you’re looking to bulk up or simply want to ensure you’re getting the necessary energy to support your fitness goals, these high-calorie meals are designed to help you achieve your objectives.
43 High-Calorie Meals
Eggs Benedict
Indulge in the quintessential breakfast treat, where two poached eggs perch atop toasted English muffins, accompanied by the richness of Canadian bacon, creamy hollandaise sauce, and a sprinkle of chives. With a single serving boasting an impressive 500 calories or more, this indulgent dish is sure to satisfy even the most discerning palates.
High-Calorie Protein Pancakes
Indulge in a decadent breakfast experience with these High Calorie Pancakes, boasting an impressive 514 calories per serving. These fluffy treats are loaded with nutrient-dense ingredients that will not only satisfy your cravings but also provide a much-needed energy boost, leaving you feeling revitalized and prepared to take on the day.
Avocado Toast with Smoked Salmon
While visually stunning, this trendy dish packs more than just aesthetic appeal – it’s surprisingly satisfying as well. A single serving consisting of toasted bread smothered with creamy mashed avocado, rich smoked salmon, and a perfectly cooked poached egg clocks in at approximately 500 calories.
Oatmeal with Nuts and Seeds
Starting your day off right with a bowl of wholesome goodness, oatmeal is a fiber-rich whole grain that’s bursting with nutrients. To take it to the next level, add some crunch from nuts or seeds, sweeten things up with dried fruit, and drizzle on some honey for a satisfying breakfast that not only fills you up but also gives you a boost of energy. A single serving can easily clock in at around 400-500 calories, making this a filling and nutritious way to start your morning.
Cheeseburger
While a classic cheeseburger with all the trimmings can quickly accumulate to over 700 calories, making it a less-than-ideal meal choice, there’s a way to give this comfort food a nutritious spin. By opting for grass-fed beef instead of traditional grain-fed options, you can significantly reduce the calorie count and increase the overall nutritional value of your burger.
Pasta Salad with Grilled Chicken
Packed with a punch of flavor, this salad is also an excellent source of protein and complex carbohydrates. To boost its nutritional profile even further, incorporate whole-wheat pasta, which brings additional fiber and essential vitamins to the table. Each serving typically falls within the 500-600 calorie range, making it a satisfying and filling option.
Chicken Stir-fry with Rice
Indulge in this nutritious recipe that combines the benefits of protein-rich ingredients with a variety of vegetables, making it an ideal meal option. To enhance its nutritional profile, consider using peanut butter or cashews as added sources of healthy fats and calories. One serving can provide approximately 600-700 calories, making it a satisfying and filling choice for a meal.
Tuna Salad Sandwich on Whole-wheat Bread
Tuna salad, a timeless favorite, boasts an impressive nutritional profile, featuring substantial amounts of protein and wholesome fats. To take its taste to the next level, consider incorporating mayonnaise, celery, and red onion. Interestingly, a single serving of this satisfying spread can range from 400 to 500 calories.
Quesadillas with Cheese and Beans
Quesadillas offer a convenient and effortless meal option that can be prepared with minimal ingredients. By filling them with cheese, beans, vegetables, and a tangy salsa, you’ll create a nourishing and satisfying lunch that packs a flavor punch. On average, one quesadilla contains around 400-500 calories, making it an excellent choice for a quick energy boost. In contrast, a well-crafted meal featuring salmon as the main attraction is another great option. This fish is renowned for its rich omega-3 fatty acid content, which plays a crucial role in maintaining heart health. When paired with roasted vegetables, you’ll create a well-rounded and filling meal that can be expected to yield around 500-600 calories per serving.
Chicken Pot Pie
The quintessential comfort dish boasts a rich combination of tender chicken, vibrant veggies, and a satisfyingly crispy crust. However, one serving can quickly balloon to an impressive – or perhaps daunting – 600 calories or more, making it essential to consider portion control for a healthier indulgence.
Lasagna
At its core, lasagna is a rich and satisfying meal comprising alternating layers of pasta, savory meat sauce, melted cheese, and creamy béchamel sauce. While it’s a filling option, one serving can surprisingly pack between 700 to 800 calories, making it a treat that should be savored in moderation.
Veggie Stir-Fry with Quinoa
In its natural form, quinoa is a remarkable food that boasts a unique characteristic – it’s a complete protein. This means that it contains all the essential amino acids that our bodies need to function properly. When paired with an assortment of colorful vegetables such as broccoli, carrots, bell peppers, and mushrooms, quinoa forms the foundation of a satisfying and nutritious meal. To elevate its flavor profile, consider seasoning your stir-fry with olive oil and soy sauce for added depth and complexity.
Steak with Roasted Vegetables and Brown Rice
Red meat is an excellent source of essential nutrients such as iron, zinc, and vitamin B12. When paired with a medley of roasted vegetables like asparagus, bell peppers, and zucchini, and served alongside brown rice, it forms a well-rounded and satisfying meal. To elevate the flavor profile, try seasoning your steak with a blend of garlic, thyme, and parsley.
Vegan Chili with Avocado and Tortilla Chips
This hearty chili boasts an impressive nutritional profile, featuring a trifecta of benefits: high-quality protein, fiber-rich complexity, and a boost of antioxidants from its medley of ingredients. A perfect pairing is formed when this flavorful dish is served with creamy avocado slices and crunchy tortilla chips. For added zest and visual appeal, consider garnishing your bowl with a sprinkle of fresh cilantro, a squeeze of lime juice, and a dash of hot sauce.
Chicken and Whole Wheat Spaghetti
A delicious and nutritious dinner option, chicken and whole wheat spaghetti is an ideal choice for a speedy weeknight meal. The earthy taste of whole wheat pasta harmonizes wonderfully with the rich flavor of chicken, allowing for endless customization opportunities through the addition of your preferred vegetables and sauce.
Tuna Melts
The humble tuna melt has earned its place as a beloved comfort food, largely due to its simplicity and versatility. The combination of canned tuna, mayonnaise, celery, and onion forms the foundation of this satisfying treat, which is then elevated by being melted between two slices of bread and grilled until golden brown. Those seeking an added indulgence can opt for melted cheese or creamy avocado, with the entire sandwich yielding a calorie count of approximately 400-500 per serving.
Mac and Cheese
While mac and cheese is often considered a comforting and indulgent dish, it’s surprisingly easy to make it even more calorie-dense. Try adding a rich and creamy cheese sauce to your macaroni, then take it up a notch by incorporating savory ingredients like crispy bacon or flavorful sausage. With just one serving, you can easily clock in at 500-600 calories, making this dish a satisfying treat for those with hearty appetites.
Stuffed Peppers
Indulge in the wholesome goodness of stuffed bell peppers, a classic dish that effortlessly combines a boost of vitamins from vegetables with a satisfying dose of protein. The versatility of bell peppers lies in their ability to accommodate an array of fillings, ranging from savory ground beef and rice combinations to cheesy veggie-packed delights. A single serving of this nutritious treat can clock in around 300-400 calories, making it an excellent option for those seeking a guilt-free meal.
Chicken Burrito Protein Bowl
Indulge in the savory goodness of our Chicken Burrito Protein Bowl, boasting an impressive 700 calories! The combination of fluffy brown rice or quinoa, succulent chicken, tangy pico de gallo, rich guacamole, and a spicy kick from the salsa creates a truly satisfying and protein-packed meal. Feel free to personalize it with your go-to ingredients for a culinary experience that’s both nourishing and delicious.
Greek Salad with Pita Bread
A typical perception of salads is that they’re dull and unfulfilling, but this doesn’t have to be the case. A well-crafted Greek salad, featuring feta cheese, olives, juicy tomatoes, refreshing cucumbers, and crisp lettuce, can be a truly satisfying meal when paired with some crusty pita bread for an added boost of carbohydrates.
Chicken Fajitas with Tortillas and Guacamole
Savor the flavors of a delightful dinner with two mouthwatering options: chicken fajitas and steak with mashed potatoes and green beans. For the former, marinate chicken strips in your preferred fajita seasoning, then cook them to perfection alongside onions and peppers. Serve this vibrant combination with tortillas, guacamole, salsa, and sour cream for a filling meal that packs 600-700 calories per serving.Alternatively, indulge in a perfectly grilled steak accompanied by creamy mashed potatoes and a side of crunchy green beans. This hearty combination is sure to satisfy your cravings and provide around 700-800 calories per serving.
Grilled Salmon with Sweet Potato and Steamed Broccoli
Combining the nutritional benefits of salmon, sweet potatoes, and steamed broccoli creates a well-rounded meal that provides a boost to overall health. Salmon’s high protein and healthy fat content is complemented by the complex carbohydrates found in sweet potatoes. To bring out the flavors, season the salmon with a squeeze of lemon juice, a sprinkle of salt, and a pinch of pepper, then garnish it with fresh dill. Meanwhile, steamed broccoli adds a burst of fiber, vitamins, and minerals to the dish.
Spinach and Feta Omelette with Whole-Wheat Toast
Eggs, a rich source of protein and healthy fats, team up with spinach, packed with iron and essential micronutrients. The tanginess and creaminess brought by feta cheese perfectly complement the complex carbohydrates provided by whole-wheat toast. Complete the dish with a sprinkle of salt, pepper, and paprika to elevate its flavor profile.
Lentil Soup with Whole-Grain Bread
A key advantage of lentils is their impressive nutritional profile, boasting high levels of protein, fiber, and iron. This trifecta makes them an excellent foundation for robust and satisfying soups. To further elevate the dish’s nutritional value and flavor, consider adding a medley of vegetables such as carrots, celery, onions, and potatoes. These added ingredients will not only enhance the soup’s overall health profile but also contribute to its rich, savory taste. Pair your lentil soup with a slice of whole-grain bread for an extra dose of fiber and complex carbohydrates, creating a well-rounded and filling meal.
Breakfast Smoothie with Oats and Nut Butter
For those short on morning hours, this smoothie is an ideal solution. Comprising a blend of frozen berries, banana, Greek yogurt, oats, and nut butter, it’s not only a delicious way to start the day but also packed with protein, fiber, and healthy fats. To give it an added boost of sweetness, consider adding a drizzle of honey, a sprinkle of vanilla extract, or a pinch of cinnamon.
Baked Sweet Potato with Tuna and Veggies
Combining the nutritional benefits of sweet potatoes and tuna creates a well-rounded snack or meal option. Sweet potatoes are an excellent source of complex carbohydrates, providing sustained energy and fiber. Tuna, on the other hand, is rich in protein and healthy fats, which support muscle growth and heart health. To create this harmonious union, simply fill cooked sweet potatoes with a mixture of canned tuna, crunchy celery, carrot sticks, and sautéed onion. A squeeze of lemon juice, a drizzle of olive oil, and a sprinkle of parsley add a burst of citrus flavor and freshness to the dish.
Black Bean Burrito with Guacamole and Salsa
A nutrient-rich combination can be achieved by combining black beans, which are a good source of protein and fiber, with guacamole, which provides healthy fats and essential vitamins. For a filling meal, stuff your burrito with a mix of black beans, brown rice, bell peppers, and onions, then top it off with creamy guacamole, tangy salsa, and fresh cilantro for added flavor and nutrition.
Grilled Cheese Sandwich with Tomato Soup
When the need for comfort food strikes, there’s nothing like a satisfying meal to hit the spot. A grilled cheese sandwich crafted with whole-grain bread and melted cheddar cheese, paired with a warm bowl of tomato soup, can be a calorie-rich yet utterly indulgent treat. Elevate your tomato soup experience by adding a pinch of basil and garlic powder, allowing their subtle flavors to harmonize with the savory goodness.
Teriyaki Salmon Bowl with Brown Rice
For those with a taste for Asian cuisine, this bowl is a culinary delight. The combination of teriyaki salmon, brown rice, steamed bok choy, and sesame seeds creates a harmonious balance of flavors and textures. The star of the show is undoubtedly the salmon, boasting an impressive amount of protein and omega-3 fatty acids that provide numerous health benefits. Meanwhile, the bok choy adds a burst of vitamins and antioxidants to the dish, making this bowl a nutritious as well as delicious option.
Vegetable Lasagna with Garlic Bread
When seeking to incorporate more vegetables into your meals, lasagna can be an excellent option. One such variation incorporates zucchini, eggplant, tomato sauce, and mozzarella cheese, resulting in a flavorful and nutritious dish. For a satisfying accompaniment, consider serving it with garlic bread crafted from whole-grain bread and olive oil, offering a delightful textural contrast.
Tofu and Veggie Stir-Fry with Rice Noodles
For those following a vegan or vegetarian diet, this dish is an excellent choice. The combination of tofu as a plant-based protein source and rice noodles rich in complex carbohydrates makes for a satisfying meal. To add texture and depth, incorporate a variety of vegetables such as kale, bell peppers, carrots, and onions. Enhance the flavors with a savory blend of soy sauce, ginger, and sesame oil.
Chicken Parmesan with Spaghetti Squash
When considering a healthier take on traditional pasta dishes, spaghetti squash is an excellent option. This lower-calorie, lower-carb alternative to regular spaghetti offers a guilt-free twist on a classic favorite. Pair it with a mouthwatering chicken parmesan dish, crafted using lean boneless, skinless chicken breast, rich tomato sauce, and melted Parmesan cheese. For added crunch and flavor, coat your chicken in breadcrumbs infused with Italian herbs before baking to perfection in the oven.
Peanut Butter and Banana Sandwich with Chocolate Milk
The quintessential pairing of peanut butter and banana offers not only a delightful taste experience but also a nutritious one. To further enhance the nutritional profile, opt for whole-grain bread as your base, which will provide an additional boost to your daily fiber intake. For a beverage that complements this snack perfectly, consider choosing chocolate milk, which will deliver extra protein and essential vitamins.
Veggie Burger with Sweet Potato Fries
For individuals adopting a vegetarian lifestyle or simply looking to reduce their meat intake, this veggie burger is an absolute delight. By combining black beans, quinoa, and a blend of spices, you’ll be treated to a flavor profile that’s both satisfying and nutritious. To elevate the experience, consider pairing it with oven-baked sweet potato fries infused with the simplicity of olive oil, salt, and pepper for a match made in culinary heaven.
Pulled Pork Sandwich with Coleslaw
Savor the tender juiciness of pulled pork, ideal for crafting mouthwatering sandwiches. To elevate your creation, opt for a crusty whole-grain bread and complement it with a refreshing coleslaw featuring a trifecta of flavors from cabbage, carrots, and creamy mayo, adding a delightful textural contrast to each bite.
Mexican Rice Bowl with Ground Beef and Avocado
Inspired by the vibrant flavors of Mexico, this nourishing bowl combines the richness of brown rice with the savory goodness of ground beef, the earthy sweetness of black beans, the crunch of corn, and the creaminess of avocado. To elevate the dish, season your ground beef with a blend of chili powder, cumin, and paprika, then top it off with a sprinkle of fresh cilantro and a squeeze of lime juice.
Protein Pancakes with Fruit and Nut Butter
When it comes to pancakes, many of us assume they’re a guilty pleasure that’s lacking in the nutrition department. But what if we told you that protein-packed pancakes can be both delicious and nutritious? By whipping up a batch using oats, egg whites, and protein powder, you can create a tasty treat that’s not only satisfying but also provides a boost of essential amino acids. Add some mixed berries and a dollop of nut butter on top for an extra dose of fiber, antioxidants, and healthy fats, and you’ve got a breakfast or snack option that’s hard to beat.
Beef Stroganoff
The quintessential comfort dish, a well-crafted beef stroganoff boasts the perfect harmony of tender beef strips, earthy mushrooms, and a rich, velvety sauce that coats each bite in its savory goodness. Traditionally, this beloved recipe is served atop a bed of fluffy egg noodles or steamed rice, providing a satisfying foundation for the sumptuous flavors to unfold.
Chicken Alfredo
Indulge in the velvety richness of a classic dish, as creamy chicken Alfredo comes together with tender fettuccine pasta and a decadent Parmesan sauce, blending flavors to create a truly satisfying culinary experience.
Lamb Kebabs
Savory lamb skewers are infused with the aromas of a medley of spices and fresh herbs, perfectly complemented by a side of fluffy rice and a colorful medley of grilled vegetables.
Sausage and Pepper Hoagie
Savoring a mouthwatering sandwich packed with Italian sausages, caramelized peppers, and onions, nestled in a crispy hoagie roll is a culinary delight that doesn’t have to compromise on nutrition. By thoughtfully selecting ingredients and combining them in harmony, you can satisfy your calorie needs while providing your body with the essential nutrients required for growth and well-being. This philosophy underlies our compilation of 43 high-calorie meals, which merely scratches the surface of creative possibilities. Take the liberty to explore diverse flavors, cuisines, and ingredient combinations, and discover the meal solutions that best align with your fitness objectives. Above all, cultivate a mindful eating experience, tune in to your body’s cues, and relish each bite.