Whether you're trying to bulk up, cut fat, or maintain a healthy weight, you'll need a goal-specific meal plan to get results. When it comes to packing on pounds of solid muscle mass the secret is actually pretty simple: make high calorie meals and eat more food. The types of foods you should eat during a muscle-gaining program are the same ones you should be eating all the time, the only difference is you should be consuming more of them.
Eating more however often proves to be easier said than done. Increasing your calorie consumption typically requires you to invest more time shopping, cooking, and eating. This added time and investment can make how to meal prep
seem like a full time job. That's why we've put together this list of recipes loaded with a ton of great tasting, high calorie meals that can be prepared in 10 minutes or less, and enjoyed in one hour or less. And, of course, you can pack your meal management system with these nutritional creations for high calorie nourishment all week long!
Prep Time: 5 Minutes | Cook Time: 40 Minutes
4 Chicken Drumsticks
8 Chicken Wings
1/3 Cup Apricot Preserves
2 Tbs. Plus 2 tsp. of Soy Sauce
2 Tbs. Plus 2 tsp. of Ketchup
2 tsp. Brown Sugar
1. Heat grill. Place chicken on grill over medium heat. Cook 20 minutes, turning occasionally. Add chicken wings to grill. Cook 10 minutes longer, turning chicken pieces occasionally.
2. Combine remaining ingredients in a bowl and mix well. Generously brush chicken with the apricot glaze and cook 10 minutes longer, turning the pieces of chicken often and brushing them with the glaze frequently until juices run clear when the chicken is pierced with a knife or the internal temperature reaches 165 degrees Fahrenheit.
Nutrition: 305 calories, 13.5g of fat, 39% calories from fat, 85mg of cholesterol, 23.3g of protein, 23.2g of carbohydrates, 7.8g of fiber, 7.7g of sugar, and 1,182mg of sodium.
Recipe credit: Calorie Count
Stuffed Muscle Eggs with Pita Bread
Prep Time: 10 Minutes | Cook Time: 15 Minutes
1 Can Low Sodium Salmon (or Substitute Tuna or Chicken)
2 Hardboiled Eggs (Only 1 Egg Yolk)
Diced Green Onions
1 Tbsp. Greek Yogurt
Garlic Powder (to Taste)
Salt (to Taste)
Pepper (to Taste)
1 Leaf of Lettuce
5 Cherry Tomatoes
Ã‚½ Whole Wheat Pita Pocket
1 Tbsp. Goat Cheese
1 Tbsp. Mustard
1. Boil 2 Eggs. Peel them and slice them in half. Remove the yolk from 1 egg (or both eggs) and add to a bowl.
2. Add Ã‚½ can of salmon to the bowl along with Greek yogurt, onions, mustard, and your choice of other seasonings.
3. Mix the ingredients together; then stuff the eggs. Or, add egg whites to the mixture to create a salmon salad.
4. Eat the meal with pita bread or stuff the pita with the salad, lettuce, and tomatoes.
Nutrition: 399 calories, 9g of fat, 24g of carbs, and 55g of protein.
Recipe credit: Kevin Alexander of Fitmencook.com
Hawaiian Pork Stir-Fry
Prep Time: 10 Minutes | Cook Time: 20 Minutes
6 oz. Pork Tenderloin (Cut into Strips)
A Few Pinches of Chinese Five Spice
Salt (to Taste)
1 Ã‚½ Cups red Cabbage (Slivered)
Olive Oil Spray
Ã‚½ Cup Red Bell Pepper
Ã‚½ Cup Red Onion
1 tsp. Fresh Garlic
1 Cup Pineapple
2 Tbsp. Teriyaki Sauce*
* Find a teriyaki sauce that has as little sugar as possible, but be sure it's actually a glaze. A thick teriyaki sauce won't provide their richness intended in this dish.
1. Season pork with Chinese five spice and salt. Place cabbage evenly over dinner plate.
2. Heat large nonstick skillet or wok over medium-high heat until hot. Spray pan, then add peppers, onions, garlic, and pineapple. Cook until peppers are lightly browned on outside and almost tender. Remove veggies from pan. Re-spray pan and add pork in a single layer. Cook until barely pink, about 1-2 minutes per side.
3. Return veggies and pineapple mixture to pan. Spoon glaze on top and toss. When warm, serve stir-fry over cabbage.
Nutrition: 403 calories, 41g of protein, 50g of carbs, and 5g of fat.
Recipe credit: Devin Alexander of Men's Fitness
Spicy Flank Steak Kabobs with Sweet Potato, Blueberries, and Almonds
Prep Time: 10 Minutes | Cook Time: 60 Minutes
5 oz. Lean Flank Steak
Small Sweet Potato (Roughly 200g)
Ã‚½ Medium Zucchini
1 Bell Pepper
2-3 Small Wooden Skewers
1/8 Cup Blueberries
1 Tbsp. Shaved Almonds
1 Tbsp. Raw Organic Honey
1. Set oven to 405 degrees Fahrenheit.
2. Wrap the sweet potato in foil and place in the oven. If you cannot find a whole sweet potato close to your serving size, then simply cut the sweet potato into small pieces, measure them to ensure your serving size portion and bake them on a baking sheet lined with aluminum foil. Bake for 45 minutes depending on the size. If they are cut into chunks, then bake for 25-30 minutes.
3. Cut flank steak into very small pieces. Season with your choice of seasonings.
4. Chop the zucchini and bell pepper into small pieces for the kabob.
5. Assemble the kabobs, alternating between beef, bell pepper, and zucchini.
6. Place the assembled kabob on a backing sheet/pan and bake for 8-12 minutes depending on how well you like your meat cooked.
Nutrition: 475 calories, 11g of fat, 45g of carbs, and 35g of protein.
Recipe credit: Kevin Alexander of Fitmencook.com
Salmon with Asparagus and Orzo
Prep Time: 3 Minutes | Cook Time: 18 Minutes
6 Cups Water
1 lbs. Asparagus (Trimmed and Cut into 3-inch Pieces)
1 Cup Uncooked Orzo
1 Ã‚¼ lbs. Skinless Salmon
Ã‚¼ tsp. Salt
Ã‚¼ tsp. Freshly Ground Black Pepper
Ã‚¼ Cup Thinly Sliced Red Onion
1 Tbsp. Crumbled Feta Cheese
Ã‚¼ Tbsp. Chopped Dill
Ã‚½ tsp. Olive Oil
A Small Squeeze of Lemon Juice
1. Preheat the broiler. Add water to saucepan, cover, and bring to boil.
2. Cut asparagus into 3-inch pieces. Add asparagus to the boiling water and cook for 3 minutes or until tender. Remove the asparagus from the water and keep the water in the saucepan. Plunge the asparagus into ice water, drain, and set aside.
3. Add the orzo to the pot and cook for 8-10 minutes. Follow the directions on the package for best results.
4. While the orzo cooks, prepare the salmon filet for the broiler by sprinkling both sides of the fish with salt and pepper. Broil for 5 minutes or until the fish flakes easily when tested with a fork or until the desired degree of doneness has been achieved.
5. Combine the crumbled feta cheese, chopped dill, olive oil, and lemon juice in a bowl.
6. Once the orzo and salmon have finished cooking, toss the asparagus, salmon (flake into pieces), orzo, and the remaining ingredients together in the saucepan.
Nutrition: 557 calories, 40g of protein, 65g of carbs, and 15g of fat.
Recipe credit: Michael Matthew of Muscle For Life
Food high in quality calories, carbohydrates, protein, and fat is an absolute must if you want to build muscle. The high calorie meals listed above not only provide you with the nutrients you need to achieve your desired results, but they also taste great. Remember that you can always adjust these recipes to match your optimal nutritional intake.
What are your favorite recipes for high calorie meals? Share them with us in the comments or on our social media! For more nutritional goodness, check out all our Meal Prep Sundays recipes