15 High-Calorie Recipes for Weight Gain in 2023

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Most people dread gaining weight! However, it would be unwise for us to blindly follow the suit as each individual is different and we all have unique nutritional requirements. This is why we have prepared the list of 15 high calorie recipes for weight gain!

For ectomorphs, or the individuals with a lean and delicate built, gaining weight is as or even a greater challenge. But with careful lifestyle modification and a thoughtful diet, this Everest can be easily conquered! Moreover, it’s not just weight gain, but the quality of weight gain that drives its overall impact on our health.

So, instead of blindly hogging onto anything high-calorie, one should access the overall nutritional content of the food to derive maximum benefits from the food ingested.

What’s Healthy Weight Gain?

To put it simply, an individual gaining more muscle mass (the non-fat mass) as opposed to gaining unhealthy body weight (or the fat mass) is considered to be on the right track of healthy weight gain (1).

NOTE:

A higher muscular mass (or healthy weight gain) enhances the ability of our body to burn more calories even in a resting state. So, even though someone is at rest or is immobile, the person tends to spend more calories compared to someone in the same situation but with a higher fat mass (2).

And, this superpower of utilizing calories more efficiently on our own, apart from the ones we spend on exercising, is a real boon for mankind!

Here we bring to you some really very appealing and healthy high calorie recipes for weight gain, that you can prepare with utmost convenience. After all, not all things good need to taste unpalatable!

Healthy Weight Gain Breakfast Recipes

1. Pe-nana Oatmeal Porridge

Pe-nana Oatmeal Porridge

This easy-peasy breakfast preparation requires minimum ingredients but offers maximum early morning nutritional punch to meet your health goals.

How to make:

  1. You simply have to cook ½ cup of oatmeal with a cup of low-fat non-dairy milk. 
  2. Add some water, if required, until the oatmeal cooks perfectly.
  3. Just, top this bowl of cooked oatmeal with 2 tablespoons of smooth or chunky natural unsweetened peanut butter, 1 roughly sliced banana, and 1 teaspoon of sliced almonds. 
  4. Serve and enjoy!

2. Fruity Smoothie Bowl

Fruity Smoothie Bowl

Yet another one-bowl breakfast preparation that is loaded with good calories and healthy nutrients. 

How to make:

  1. Start by blending a peeled banana, ½ cup of fresh or frozen mixed berries, ½ cup of nonfat plain unsweetened Greek yogurt, ¼ cup of low-fat non-dairy milk, and a tablespoon of agave nectar. 
  2. Transfer this smoothie to a bowl and then top it up with 2 tablespoons of crumbled tofu, 1 tablespoon sliced almonds, and 1 tablespoon sliced pistachios.
  3. Gobble it up for a hearty breakfast meal!

Recommended: You can also checkout some other smoothie ideas for gaining weight in this article.

3. Avocado-Egg Toast

Avocado-Egg Toast

This one is a modern-day take on the traditional favorite of billions across the world! Start your mornings with this crunchy breakfast toast that is topped by two very soft and creamy elements- smooth scrambled egg and sliced avocados. 

How to make:

  1. As the name says all, you just have to beat 2 large eggs with ¼ cup of milk and seasonings of your choice. 
  2. Prepare scrambled eggs with a tablespoon of olive oil until a soft and cloudy texture is achieved. 
  3. Meanwhile, toast 2 slices of multigrain bread and mash ½ an avocado. 
  4. To serve, layer the crunchy toast with mashed avocado and then top it with scrambled eggs. 
  5. Relish it right away!

Healthy Weight Gain Lunch Recipes

4. Grilled Herbed Chicken with Veggies

Grilled Herbed Chicken with Veggies

Now, this may read very basic to you but don’t we find true solace in all things we actually ate during our growing-up years? The best part about this dish is that you can pre-prepare it well in advance and let flavors of the dish build up gradually during marination. 

How to make:

  1. So, start by making some slits on both sides of about 200g of skinless and boneless chicken breast and then marinating it with all the fresh herbs that are available at hand. 
  2. Season it with salt and spice to your liking and let it marinate covered for 2-3 hours or overnight. 
  3. Repeat the same process of marination with 2 cups of any fresh locally available veggies you can find. It could range from carrots, beets, broccoli, cauliflower, sweet potatoes, celery, leeks, and whatnot.
  4. After the protein and veggies are marinated long enough, heat a grill pan and cook the chicken and then the veggies in it until cooked through. 
  5. Ideally, the chicken shouldn’t be pink from the center with its natural juices intact, and vegetables should still have a nice crunch on them.
  6. Serve grilled chicken and veggies right away with a generous squeeze of fresh lime juice!

5. Black Bean, Veggies, and Quinoa Bowl

Black Bean, Veggies, and Quinoa Bowl

This quick-to-assemble recipe is pretty simple to prepare and can be prepared with pretty much everything that is left over from the previous night’s dinner menu

How to make:

  1. For the ideal version, all you have to do is add a cup of cooked quinoa and black beans each in a large bowl. 
  2. Toss it with ½ a cup of boiled or steamed corn kernels, ¾ cup of chopped tomatoes, ¼ cup of chopped onion, and 2 tablespoons of chopped fresh basil.
  3. Finally, top the quinoa and veggie mixture with ¼ cup of shredded cheese and ¼ sliced avocado.

Now, that’s a wholesome and very vibrant-looking bowl of food to relish upon!

6. Veggie and Lentil Curry with Brown Rice

Veggie and Lentil Curry with Brown Rice

It is widely known that a combination of healthy protein and carbs is the best food combination for a major meal as it allows the build-up of muscles faster. Add a few veggies to this divine combination and you’ll end up digging into a wholesome bowl of balanced nutrients.

How to make:

  1. To savor this divinity, you simply have to cook half a cup of dry lentils with ¼ cup of diced carrots, ¼ cup of chopped mixed (red and yellow) bell peppers, ¼ cup of chopped tomatoes, 1 teaspoon grated ginger, 1 teaspoon grated garlic, ¼ cup of sliced celery, and 2 cups of water. 
  2. Adjust the consistency of the curry by adding more water, if needed. 
  3. Season it with salt and pepper. 
  4. Serve this curry with ½ cup of boiled brown rice and enjoy. 
  5. You may garnish this hearty bowl of good nutrients with plenty of chopped fresh herbs, such as fresh coriander, basil, parsley, and mint to amp up the flavours!

Healthy Weight Gain Dinner Recipes

7. Baked Salmon Filet with Veggies

Baked Salmon Filet with Veggies

Of all the methods of cooking, baking is one of the healthiest and even quite convenient. It really minimizes the fuss of being at the stove/burner for an extended duration. To simplify your life further, here is a quick restaurant-style seafood preparation of baked salmon. 

How to make:

  1. Just place a 150g beautiful fresh salmon filet at the center of a baking dish and arrange 1½ cups of mixed veggies (diced carrots, sweet potatoes, red bell pepper, asparagus, or any other vegetable of your choice) around the fish filet. 
  2. Season everything with salt, pepper, fresh thyme, 1 teaspoon grated garlic, 2 tablespoons olive oil, 1 teaspoon Italian seasoning, and 1 tablespoon fresh lemon juice. 
  3. Marinate it all for an hour, if you like, and then bake it at 200 degrees C for 12 to 15 minutes. 
  4. Serve hot with a few lemon slices and enjoy!

8. Turkey Chili

Turkey Chili

Even a faint thought of this one will definitely tempt you to dig in! 

How to make:

  1. Prepare this healthy version of the traditional favorite by cooking about 250g of ground turkey with 500g diced tomatoes, 100g of boiled and drained kidney beans, 1 cup chopped onion, 1 cup diced bell pepper, ½ tablespoon grated ginger, and about 4 cups of water. 
  2. Season the chili with chili powder (quite obviously), 1 teaspoon of cumin powder, 1 teaspoon of garlic powder, salt, and fresh herbs. 
  3. Continue to cook the chili until the gravy comes together and all the ingredients are cooked through, add more water if needed. 
  4. Serve this brightly colored chili with ½ a cup of cooked brown rice. 
  5. Serve and enjoy!

9. Stir-fry Rice with Beef

Stir-fry Rice with Beef

This preparation works best with any leftover cooked rice or quinoa. By adding a robustly flavored protein to a bowl of cooked healthy grain, you not only ensure a soul-satisfying dinner but also nourish your body from within. 

How to make:

  1. Start by marinating 250g sliced beef steak with a tablespoon of soy sauce, a teaspoon of sesame oil, 1 teaspoon of cornstarch, and ½ teaspoon of ginger paste for 30 minutes. 
  2. Meanwhile, in a bowl mix 2 tablespoons of oyster sauce, 1 tablespoon of honey, 1 tablespoon of soy sauce, 1 tablespoon of red wine vinegar, 1 teaspoon of sesame oil, and ½ teaspoon of cornstarch until smooth. 
  3. Then, heat 3 tablespoons of olive oil and cook the marinated beef in it until it is no longer pink. 
  4. Add chopped 1 tablespoon garlic, ½ cup sliced onion, ¾ cup sliced mixed bell peppers, and mix well. 
  5. Stir in the sauce and cook everything for another minute or until the sauce turns glossy.  
  6. Add in ¼ cup sliced spring onions, 1 cup cooked/ boiled rice, and top with a teaspoon of sesame seeds. 
  7. Serve immediately and enjoy!

Healthy Weight Gain Dessert Recipes

10. Greek-yo Parfait

Greek-yo Parfait

An extremely popular high calorie recipe to gain weight, it gives you ample scope to experiment with based on your food preferences. This preparation is both light and refreshing yet fulfills your craving for ‘something sweet’. To compile this decadence, you just need to layer one ingredient over another until you get a pretty-looking bowl of goodness. 

How to make:

  1. Start by adding a cup of nonfat plain Greek yogurt to a bowl. 
  2. Top it with ½ a cup of fresh or frozen berries, ½ cup of granola, ½ cup of sliced banana, ½ cup of diced mango, 1 tablespoon sliced almonds, 1 tablespoon sliced pistachios, and drizzle a tablespoon of agave nectar on top. 
  3. Relish and enjoy this quick trip to heaven!

11. Gooey Chocolate Cookie

Gooey Chocolate Cookie

Well, what fun is life without a bit of chocolate and cookie indulgence? Being healthy in no way should deprive you of the fun elements of life, eating a gooey chocolatey cookie being one of them! Here we bring to you an easy yet very healthy recipe to indulge in the certain pleasures of life without any guilt.

How to make:

  1. Start by whisking 2 mashed ripe bananas and ½ a cup of smooth almond butter until slightly frothy. 
  2. In a separate bowl, mix ½ cup of almond flour, ¼ cup of unsweetened cocoa powder, ¼ teaspoon cinnamon powder, and 1 tablespoon of chia seeds until well blended. 
  3. Add the dry ingredients to the wet mixture and fold well until combined. 
  4. Stir in ½ cup raisins and mix this soft dough slightly until mixed well. 
  5. Scoop a small portion of the cookie batter onto a lined baking tray and bake it in a preheated oven at 175 degrees C for about 15 to 18 minutes. 
  6. Cool down well before serving and devour!

This healthier version of chocolate cookie is soft, gluten-free, dairy-free, vegan, and contains whole foods aplenty.

12. Healthy Lemon Cake

Healthy Lemon Cake

There is something absolutely refreshing about all things lemon! Try on this amazing gluten-free, grain-free, dairy-free, and refined sugar-free cake recipe that will not only lift your mood but also enhance your health.

How to make:

  1. Begin by whisking 2/3 cup of avocado oil or olive oil, 2/3 cup of maple syrup, 1/3 cup of fresh lemon juice, 1 tablespoon of lemon zest, 3 large eggs, and 1 teaspoon of vanilla extract together in a large bowl until well combined. 
  2. In another bowl, stir 3 cups of almond flour, ½ cup of tapioca flour, 1½ teaspoons of baking powder, and a teaspoon of salt together until combined. 
  3. Transfer the dry ingredients to the wet ingredients and mix well until a smooth batter is achieved. 
  4. Pour this cake batter into a prepared cake tin and bake at 175 degrees C for 30 minutes, first while covering the baking pan with foil. 
  5. Remove the foil and bake again for 15 to 25 minutes or until the cake is cooked through. 
  6. Allow the cake to cool completely before removing from the pan. 
  7. Slice, serve, and enjoy!

With the perfect texture and flavors, it has the elements to easily turn into your household staple! 

Healthy Weight Gain Snacks Recipes

13. Quick Chickpeas Salad

Quick Chickpeas Salad

This filling salad is the perfect way to get a spicy and tangy change in your mundane food menu. It is high in protein, vegan, and even gluten and dairy-free. Bursting with fresh and vibrant flavors and appealing colors, this quick-to-assemble dish boasts of rich micronutrient content as well- a vital mix of vitamins and minerals.

How to make:

  1. Start by soaking and then boiling half a cup of chickpeas until soft. 
  2. You may instead use a cup of canned chickpeas as well for convenience, just rinse and drain the excess water once before using. 
  3. Add chickpeas to a large bowl and season it with salt and paprika to your liking.
  4. Add a tablespoon of extra virgin olive oil, a teaspoon of cumin powder, ½ teaspoon garlic powder, ½ cup diced cucumbers, ¾ cup diced tomatoes, ¼ cup sliced red onion, 1 tablespoon fresh lemon juice, ¼ cup chopped fresh coriander leaves, and toss it well. 
  5. Serve this quick decadence and enjoy!

14. Quick Veggie Slaw

Quick Veggie Slaw

Try out this crunchy vegan sandwich filling that is both easy to prepare and delicious to taste, making it one of the best high-calorie recipes to gain weight! Not only that, but this colorful recipe can also double up as a healthy side to any roasted or grilled protein preparation. 

How to make:

  1. Start by adding 2 cups of shredded red cabbage, 1 cup of shredded carrot, 2 tablespoons of chopped fresh parsley, ½ cup of thick unsweetened plain Greek yogurt, 2 tablespoons of smooth cashew butter, salt, and pepper to a large bowl.
  2. Mix it well until combined.
  3. Serve a heaped spoonful of this coleslaw over multigrain bread toast and enjoy! 

You can refrigerate the leftover slaw in an airtight container and use it later for a quick sandwich or as a healthy side.

15. Vegetable and Egg Muffins

Vegetable and Egg Muffins

These healthy muffins are high in protein content and other vital nutrients that help to increase our muscle mass. Enjoy them as a handy snack or a quick on-the-go breakfast option. Either way, this dish is a one-time cooking effort that promises several moments of relaxation and comfort.

How to make:

  1. Start off by heating a teaspoon of olive oil and sautéing ½ cup chopped red bell pepper, ½ cup chopped yellow onion, 1 cup chopped broccoli, and 1 cup sliced mushrooms in it for about 5 minutes or until soft. 
  2. Meanwhile, whisk 6 eggs with salt and pepper to taste until frothy. 
  3. Transfer the sauteed vegetables into the whisked eggs and stir in 1/3 cup of roughly crumbled feta cheese and 2 tablespoons of chopped fresh parsley. 
  4. Pour this mixture into lightly greased muffin cups and bake at 175 degrees C for 15 to 20 minutes or until the savory muffins are cooked through. 
  5. Serve and enjoy!

Conclusion

Conclusion

With this diverse list of high calorie recipes for weight gain, you can easily fix your weekly food menu without hassling over food choices. All you have to do is to gather your weekly groceries at once and cook these delightful yet high-calorie recipes to gain healthy weight in the most perfect way ever!  

Resources:

  1. https://www.betterhealth.vic.gov.au/health/healthyliving/weight-and-muscle-gain
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/

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