High-calorie meal prep makes it easier to meet energy needs without constantly cooking or stressing over what to eat next. Whether the goal is building muscle, gaining weight, or simply maintaining high energy levels, prepping calorie-dense meals in advance saves time and ensures consistency.
From our experience as Registered Dietitians, the key is focusing on nutrient-rich foods packed with healthy fats, protein, and complex carbohydrates. This guide covers simple, delicious meal ideas that are easy to prepare, high in calories, and designed to keep you fueled throughout the day.
High-Calorie Meal Prep Ideas
Creamy Chicken Avocado Ramen
This ramen recipe is a high-calorie powerhouse, combining creamy avocado sauce, protein-packed chicken, and hearty noodles. Start by cooking the ramen and setting it aside. In a separate pan, pan-sear the chicken until golden and fully cooked.
Meanwhile, blend avocado, lemon juice, parsley, and garlic into a smooth, rich sauce. Toss the ramen in the sauce, top it with sliced chicken, and garnish with tomatoes. Avocado provides healthy fats, while the chicken delivers lean protein, making this a well-balanced, calorie-dense meal that’s satisfying and nutritious.
One-Pot Coconut Chickpea Curry
This rich and satisfying plant-based dish is packed with fiber, protein, and creamy coconut flavor. Begin by sautéing onions, garlic, and curry paste in coconut oil until fragrant. Add chickpeas, diced potatoes, and carrots, stirring well to coat them in the spices.
Pour in coconut milk and let it simmer until the mixture thickens into a creamy, flavorful curry. Serve over rice to boost the calorie count even further. Coconut milk is the star ingredient, adding high-quality fats and pairing perfectly with chickpeas to provide sustained energy throughout the day.
Pasta Carbonara With Turkey Bacon
This creamy, protein-rich dish gives a classic favorite a slightly lighter twist. Cook the pasta according to package instructions and set it aside. In a pan, sauté turkey bacon and garlic in olive oil until crispy and aromatic.
Mix in heavy cream and Parmesan cheese, stirring until the sauce is smooth and velvety. Toss the cooked pasta into the sauce and serve it hot.
The combination of high-protein turkey bacon and rich fats from the cream and cheese makes this meal ideal for those looking to increase their calorie intake while maintaining balanced nutrition.
Tex-Mex Breakfast Bowl
This bold and flavorful breakfast delivers lasting energy and keeps you full for hours. Start by sautéing black beans, bell peppers, and onions until soft and fragrant. In a separate pan, scramble eggs until fluffy, then mix in cheddar cheese for extra richness.
Serve everything in a bowl with avocado slices and a whole-grain tortilla on the side. After trying it ourselves, we’ve found that this meal is packed with healthy fats, fiber, and protein, making it a great option for a high-calorie breakfast that fuels an active morning.
Creamy Garlic Chicken With Rice
This is a simple, protein-rich meal that’s easy to prep and full of flavor, making it a fantastic option for bulking meal prep.
Start by searing chicken in a skillet with butter and garlic until golden brown. Pour in heavy cream and let the mixture simmer until the sauce thickens, coating the chicken in a creamy, garlicky glaze.
Serve it over jasmine rice to add extra calories and carbohydrates. The heavy cream provides richness, while the jasmine rice ensures a steady supply of energy, making this an excellent choice for muscle recovery and weight gain.
High-Calorie Avocado Banana Smoothie
A quick and easy high-calorie option, this smoothie is packed with nutrient-dense ingredients. Simply blend a banana, avocado, whole milk, peanut butter, and honey until smooth.
The mix of healthy fats from avocado and peanut butter, combined with natural sugars from honey and banana, makes this a great choice for a calorie-dense, energy-boosting drink. It’s ideal for bulking, post-workout recovery, or an easy, on-the-go meal.
Peanut Butter Oatmeal With Nuts & Honey
This simple, high-energy breakfast is ready in minutes and delivers a perfect balance of macronutrients. Cook oats in whole milk to add creaminess and extra calories. Once done, stir in peanut butter, chopped almonds, and a drizzle of honey for natural sweetness.
This meal is rich in healthy fats, protein, and complex carbohydrates, making it an excellent option for fueling an active day while supporting weight gain and muscle growth.
Salmon And Avocado Rice Bowl
This nutrient-dense meal is packed with healthy fats, lean protein, and complex carbohydrates. Start by cooking jasmine or brown rice and setting it aside. Pan-sear salmon fillets in olive oil until crispy on the outside and tender inside. Slice avocado and mix it with a drizzle of lemon juice for freshness.
Assemble the bowl with rice, flaked salmon, and avocado, then top it with sesame seeds and a light soy sauce dressing. The combination of omega-3-rich salmon and calorie-dense avocado makes this an excellent choice for sustained energy and muscle recovery.
Homemade Peanut Butter And Banana Overnight Oats
In our experience, overnight oats are an easy, make-ahead option for high-calorie meal prep. In a jar or bowl, mix rolled oats with whole milk, Greek yogurt, and a spoonful of peanut butter. Stir in sliced bananas and a drizzle of honey for natural sweetness.
Let it sit in the fridge overnight, allowing the flavors to meld together. By morning, the oats are soft and creamy, making them a satisfying, nutrient-rich breakfast. The combination of protein, healthy fats, and slow-digesting carbs ensures lasting energy throughout the day.
For a truly personalized approach to high-calorie meal prep, working with a Registered Weight Gain Dietitian can help you meet your specific goals efficiently and sustainably. Connect with us today to receive a customized 7-day weight gain meal plan tailored to your calorie needs, food preferences, and lifestyle.
Conclusion
High-calorie meal prep is a simple and effective way to ensure you’re getting the energy and nutrients your body needs without the stress of cooking every day, whether you’re simply trying to bulk up or following a meal plan for bodybuilding.
By focusing on calorie-dense, nutrient-rich ingredients like healthy fats, lean proteins, and complex carbs, you can create meals that are both satisfying and supportive of your weight gain or muscle-building goals.
If you’re looking for a personalized meal plan tailored to your specific calorie needs, connect with a Registered Dietitian covered by insurance at Berry Street today and take the guesswork out of your high-calorie meal prep!
