In a world where everyone is looking for ways to lean down, finding diet meals is very easy. But what if your goal is to gain weight and build muscle? In this blog post you are going to learn what are the best high calorie foods for bulking.
Incorporating these foods in your meals will help you pack on some pounds and bulk up in a healthy way, because besides calories you’ll also load up on minerals and nutrients. But before we get started remember: this blog post is for informative purposes only. You should always consult a doctor or dietitian for precise nutritional advices.
How to gain weight?
Human biology is pretty simple. To gain weight and build muscle, you need to follow a proper approach that involves eating in a caloric surplus while training for strength. If bulking is your goal, it is therefore essential that you pay careful attention to your diet and eat enough.
First and foremost, calculate your daily caloric needs based on your age, gender, activity level, and metabolism. Once you have determined your maintenance, add up a calorie surplus of about 5% to 10%. Focus on nutrient-dense foods such as lean proteins, whole grains, healthy fats, and a variety of fruits and vegetables to get all the benefits.
As mentioned before, if you want to gain weight without getting too fat, you should consider following a structured workout plan that involves strength training and progressive overload. Resistance exercises, especially compound movements such as squats, deadlifts, and bench presses, are the best to stimulate muscle growth. Consistency is key; find a schedule that works for you and stick to it while monitoring your progresses.
Besides training and nutrition, the third key pillar for gaining lean weight is rest. Try to prioritize sleep, relax and plan rest days when you do not work out to allow your muscle to repair and grow. By eating in a caloric surplus, training for strength and resting you’ll be able to achieve your fitness goals without problems. Remember, consistency is the key.
Does food quality matters when trying to gaining weight?
When trying to bulk up, you may be temped to let yourself go and eat large amounts of junk food, processed meals and sugary snacks. If it is true that you can indulge a bit more, at the same time it is also true that health comes first.
While the primary focus may be on increasing calorie intake, it's essential that those calories come from nutrient-dense, wholesome sources rather than just burgers and fries. A diet rich in whole grains, lean proteins, healthy fats, and a variety of fruits and vegetables provides not only the necessary energy for weight gain but also the essential vitamins, minerals, and other nutrients for overall health. The 80/20 rule, where 80% of your calories comes from nutrient-dense foods and 20% from less nutritious options, is a good balance that will allow you to maintain the diet in a sustainable way.
What are the best high calorie foods?
We have seen that the key for building muscle and gaining weight is to eat a diet rich in calories from nutritious sources. Having said that, you may now wonder what are the best high calorie foods to bulk. In the next lines, you will find 10 ingredients that you should add into your diet if you want to maximize lean gains.
1. Salmon
Nutritional benefits. Packed with protein, omega-3 fatty acids and healthy fats, salmon is one of the best high calorie foods to gain weight. This fish is also rich in micronutrients such as selenium, vitamin B12 and vitamin B6. Its moderate caloric content and its nutritional benefits will support your lean bulk while improving overall health.
Serving ideas. Besides being healthy, salmon is also incredibly versatile. It is a great addition to your meals, and can be enjoyed in many different ways. For a more balanced meal, serve it with a source of complex carbohydrates such as wild rice or quinoa, some vegetables and additional healthy fats like avocado.
| Salmon | Nutritional Values per 100g |
|---|---|
| Calories | 208 kcal |
| Total fats | 13 g |
| Saturated fats | 3.1 g |
| Carbohydrates | 0 g |
| Protein | 20 g |
2. Avocado
Nutritional benefits. Packed with calories and healthy fats, avocados help lower bad cholesterol levels and reduce the risk of cardiovascular disease. Additionally, they are rich in dietary fibers, vitamins and minerals, such as potassium. A further benefit of avocado is its high content of antioxidants, which may prevent oxidative stress.
Serving ideas. Avocados are a versatile food that can be enjoyed in thousands of different ways. They are great for breakfast as avocado egg toast, for lunch or dinner with wild rice and chicken, and even as a snack. Feel free to experiment and enjoy this superfood as you desire!
| Avocado | Nutritional Values per 100g |
|---|---|
| Calories | 160 kcal |
| Total fats | 15 g |
| Saturated fats | 2.1 g |
| Carbohydrates | 8.5 g |
| Protein | 2 g |
3. Eggs
Nutritional benefits. Whole eggs are a real superfood. First of all, as they contain all nine essential amino acids, eggs prove to be a source of high quality protein. Furthermore, this food is rich in minerals like selenium or phosphorous, and vitamins. Amongst others vitamin B12, which promotes the best functioning of the nervous system.
Serving ideas. There are many ways how you can eat eggs as part of your weight gain diet. They tastes delicious boiled, scrambled or fried for your breakfasts, lunches and dinners. Looking for satisfying meal ideas? Try your eggs over avocado toast and get all the nutrients at once.
| Egg (whole) | Nutritional Values per 1 medium egg |
|---|---|
| Calories | 63 kcal |
| Total fats | 4.2 g |
| Saturated fats | 1.4 g |
| Carbohydrates | 0.3 g |
| Protein | 5.5 g |
4. Oats
Nutritional benefits. Oats are a real nutrient powerhouse. Rich in dietary fibers, vitamins and minerals, they are a great source of complex carbs that will give you energy steadily, without spikes in your blood sugar level. Amongst their health benefits, nutritionists enumerate lower cholesterol level, improved heart health and weight management.
Serving ideas. Commonly consumed in the morning, this cereal is great for making your breakfasts more satisfying and nutritious. It can be enjoyed sweet or savory in oatmeals, overnight oats or baked. And if your goal is to build muscle, then you should try this high calorie oatmeal recipe here.
| Oats | Nutritional Values per 100g |
|---|---|
| Calories | 379 kcal |
| Total fats | 6.9 g |
| Saturated fats | 1.2 g |
| Carbohydrates | 66.3 g |
| Protein | 16.9 g |
5. Nuts and nut butters
Nutritional benefits. Nuts and nut butters offer plenty of health benefits. Packed with monounsaturated and polyunsaturated fats, they contribute to cardiovascular health by lowering bad cholesterol levels. Furthermore, nuts are excellent sources of protein, fiber, vitamins, and minerals. They are also rich in antioxidants, such as vitamin E, which may reduce the risk of chronic diseases. Last but not least, nuts and nut butters are high in calories, which make them one of the best foods to gain weight.
Serving ideas. The ways how to incorporate more nuts into your diet are endless: as a snack with Greek yogurt, fruit and oats, for breakfast, as an addition to your nourishing dinner bowls. Or consider spreading a good amount of your favorite nut butter over a slice of bread for more calories, nutrients and taste!
| Peanut Butter | Nutritional Values per 100g |
|---|---|
| Calories | 597 kcal |
| Total fats | 51.1 g |
| Saturated fats | 10.1 g |
| Carbohydrates | 22.3 g |
| Protein | 22.5 g |
6. Greek yogurt
Nutritional benefits. If you are looking for the best foods to gain weight, try incorporating more Greek yogurt into your diet. Greek yogurt is one of the best sources of lean protein, which support muscle mass and help you bulk up. What is more, this food is rich in nutrients and minerals such as calcium. Try to prefer sugar-free options if you can.
Serving ideas. Greek yogurt is great for breakfasts, snacks and desserts. To maximize weight gain, try it with high calorie toppings like granola, nuts, nut butters, or dried fruits. You can also add Greek yogurt into smoothies with other nutritious ingredients like bananas, nut butter, and protein powder for a further boost.
| Greek Yogurt | Nutritional Values per 100g |
|---|---|
| Calories | 78 kcal |
| Total fats | 2.89 g |
| Saturated fats | 1.7 g |
| Carbohydrates | 5.4 g |
| Protein | 7.1 g |
7. Chicken breast
Nutritional benefits. Chicken is one of the most popular foods in bulking diets. It is an incredible source of high quality lean protein, which promote muscle repair and growth. Besides this, this food is rich in B-vitamins and minerals such as phosphorous.
Serving ideas. Grilled, baked or air fried, you can eat chicken for snacks, lunch and dinner. For a more balanced meal, side it with a source of complex carbs such as wild rice or quinoa, and avocado or olive oil for some healthy fats.
| Chicken Breast | Nutritional Values per 100g |
|---|---|
| Calories | 110 kcal |
| Total fats | 1.24 g |
| Saturated fats | 0.33 g |
| Carbohydrates | 0 g |
| Protein | 24 g |
8. Brown rice
Nutritional benefits. Unlike white rice, brown rice is unprocessed and therefore comes with all the fibers, minerals and vitamins. Its high fiber content helps your body control blood sugar levels, fullness, and weight. Last but not least, rice is a great source of complex carbohydrates, which give you energy and ensure your best performances while exercising.
Serving ideas. Brown rice is a great ingredient for lunches and dinners. You can pair it with a source of lean protein such as chicken or fish, a dose of healthy fats and plenty of vegetables for additional benefits. There is nothing better than a nourishing rice bowl to gain weight and build muscle.
| Brown Rice (uncooked) | Nutritional Values per 100g |
|---|---|
| Calories | 337 kcal |
| Total fats | 1.99 g |
| Saturated fats | 0.23 g |
| Carbohydrates | 77.4 g |
| Protein | 7.5 g |
9. Lean beef
Nutritional benefits. Lean beef is amongst the best high calorie foods for weight gain and bulking. It has plenty of high quality protein, minerals such as iron and zinc, and B-vitamins. Furthermore, beef is a natural source of creatine, which is proven to improve exercise performance and support muscle growth.
Serving ideas. Grilled or baked, lean beef comes in very handy for many dishes. Side it with complex carbohydrates like sweet potatoes, brown rice or quinoa and a serving of vegetables to make a great high calorie meal that supports muscle growth.
| Lean Beef | Nutritional Values per 100g |
|---|---|
| Calories | 187 kcal |
| Total fats | 6.63 g |
| Saturated fats | 2.47 g |
| Carbohydrates | 0.3 g |
| Protein | 29.8 g |
10. Dates
Nutritional benefits. Dates are another high calorie fruit that is also very nutritious. Packed with natural sugars, dates are great energy booster to consume before and after workouts. Furthermore, they come with dietary fiber, minerals such as potassium, magnesium, and copper, and vitamins. Adding dates into your diet will make it easier for you to gain weight.
Serving ideas. Enjoyed as snack, or incorporated into other dishes, dates are a versatile weight gain food for many occasions. To add more calories and nutrients, stuff them with almonds or nut butter for a satisfying combination of textures, or chop and add them to yogurt, salads, or oatmeal.
| Dates | Nutritional Values per 100g |
|---|---|
| Calories | 282 kcal |
| Total fats | 0.04 g |
| Saturated fats | 0 g |
| Carbohydrates | 75 g |
| Protein | 2.5 g |
Conclusion: The best high calorie foods for weight gain
Gaining weight and building muscle is a gradual process that requires consistency. Incorporating high-calorie foods into your meals, along with a structured workout routine, can help you achieve your weight gain goals while promoting overall health. Remember to consult with a healthcare professional or nutritionist to ensure your approach aligns with your individual needs and dietary preferences.
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