Are you looking to bulk up your physique? Building muscle requires a combination of proper nutrition, consistent training, and patience. One crucial aspect of muscle growth is ensuring that you’re consuming enough calories to support muscle mass gains. If you’ve found yourself struggling to put on weight, you’re not alone. Many individuals who are trying to gain weight often feel frustrated by the lack of recipes that cater specifically to their needs.
In this article, we’ll be sharing 20 delicious weight gain recipes designed to help you achieve your muscle growth goals. From creamy smoothies and hearty pasta dishes to rich desserts and snacks, these recipes will provide the calorie boost you need to support your gains. Whether you’re a bodybuilder, athlete, or simply looking to improve your physique, these recipes are sure to satisfy your hunger and fuel your progress.
Creamy Peanut Butter Banana Smoothie
This sweet and satisfying smoothie combines ripe bananas with creamy peanut butter, perfect for a quick breakfast or snack on-the-go.
Ingredients:
– 2 ripe bananas
– 2 tbsp creamy natural peanut butter
– 1/2 cup vanilla yogurt
– 1/2 cup milk (dairy or non-dairy)
– 1 tsp honey (optional)
– Ice cubes (as needed)
Instructions:
1. In a blender, combine the bananas, peanut butter, yogurt, and milk.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Add honey if desired for extra sweetness.
4. Taste and adjust the sweetness or consistency as needed.
5. Pour into a glass and serve immediately.
Cooking Time: None! Simply blend and enjoy.
Cheesy Loaded Potato Skins
Get ready to satisfy your cravings with these crispy, cheesy, and loaded potato skins!
Ingredients:
– 4 large baking potatoes
– 1/2 cup shredded cheddar cheese
– 1/4 cup sour cream
– 1 tablespoon bacon bits
– 1 tablespoon chopped scallions
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Bake potatoes for 45-50 minutes, or until tender.
3. Slice potatoes in half lengthwise and scoop out most of the flesh, leaving a shell about 1/8 inch thick.
4. In a bowl, mix together cheese, sour cream, bacon bits, and scallions.
5. Stuff each potato skin with the cheese mixture, dividing it evenly among the four skins.
6. Season with salt and pepper to taste.
7. Place potatoes on a baking sheet lined with parchment paper and bake for an additional 10-12 minutes, or until cheese is melted and bubbly.
Cooking Time: 55-62 minutes
High-Calorie Chocolate Oatmeal
Start your day with a rich and satisfying breakfast that will keep you full until lunchtime. This high-calorie oatmeal recipe combines the comfort of rolled oats with the decadence of dark chocolate.
Ingredients:
– 1 cup rolled oats
– 2 cups water or milk (or a combination of both)
– 2 tablespoons unsweetened cocoa powder
– 4 tablespoons brown sugar
– 1/4 cup melted butter
– 1/2 cup chopped dark chocolate chips (at least 70% cocoa solids)
– Pinch of salt
Instructions:
1. In a medium saucepan, bring the water or milk to a simmer.
2. Add the oats, cocoa powder, and brown sugar. Whisk until smooth.
3. Cook for 5-7 minutes or until the oats have absorbed most of the liquid and the mixture has thickened slightly.
4. Remove from heat and stir in the melted butter and chopped dark chocolate chips until fully incorporated.
5. Serve immediately, garnished with a pinch of salt if desired.
Cooking Time: 10-12 minutes
Butter-Rich Garlic Parmesan Pasta
Savor the rich flavors of garlic, butter, and parmesan cheese in this comforting pasta dish that’s perfect for a cozy night in. This simple yet satisfying recipe is sure to become a family favorite.
Ingredients:
– 8 oz. pasta of your choice (e.g., spaghetti, linguine)
– 4 cloves of garlic, minced
– 2 tbsp. unsalted butter
– 1/2 cup grated parmesan cheese
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook pasta according to package instructions until al dente.
2. In a medium skillet, melt butter over medium heat. Add minced garlic and cook for 1-2 minutes, or until fragrant.
3. Toss cooked pasta with the garlic-butter mixture in a large serving bowl.
4. Sprinkle parmesan cheese evenly over the pasta. Season with salt and pepper to taste.
5. Garnish with chopped parsley, if desired.
Cooking Time:
– Pasta cooking time: 8-10 minutes
– Garlic-butter preparation: 2-3 minutes
– Total cooking time: approximately 10-13 minutes
Protein-Packed Beef and Bean Chili
Boost your protein intake with this hearty and flavorful chili recipe that combines tender beef, fiber-rich beans, and nutritious vegetables.
Ingredients:
– 1 lb ground beef
– 1 large onion, diced
– 2 cloves of garlic, minced
– 1 red bell pepper, diced
– 2 cups cooked kidney beans (canned or cooked from scratch)
– 1 can (14.5 oz) diced tomatoes
– 1 tsp chili powder
– 1/2 tsp ground cumin
– Salt and pepper, to taste
– 1 cup beef broth
Instructions:
1. Brown the ground beef in a large pot over medium-high heat, breaking it up into small pieces as it cooks.
2. Add the onion, garlic, and red bell pepper to the pot. Cook until the vegetables are tender, about 5 minutes.
3. Stir in the chili powder, cumin, salt, and pepper. Cook for 1 minute.
4. Add the cooked kidney beans, diced tomatoes, and beef broth to the pot. Bring the mixture to a simmer.
5. Reduce heat to low and let the chili cook for 20-25 minutes or until the flavors have melded together.
Cooking Time: 25 minutes
Nutty Trail Mix Energy Balls
Boost your energy with these no-bake bite-sized treats packed with nuts, seeds, and dried fruit. Perfect for a quick pick-me-up or as a healthy snack on-the-go.
Ingredients:
– 2 cups rolled oats
– 1 cup mixed nuts (almonds, cashews, walnuts)
– 1/2 cup dried cranberries
– 1/4 cup honey
– 1 tablespoon peanut butter
– 1/4 teaspoon vanilla extract
– Pinch of salt
– Optional: chocolate chips or shredded coconut for added flavor
Instructions:
1. In a large bowl, combine oats, nuts, and dried cranberries.
2. In a small saucepan, heat honey, peanut butter, and vanilla extract over low heat, stirring until smooth.
3. Pour the mixture over the oat mixture and stir until well combined.
4. Use your hands to shape into small balls, about 1 inch in diameter.
5. Refrigerate for at least 30 minutes to set.
6. Store in an airtight container for up to 5 days.
Cooking Time: None! No baking required.
Avocado and Egg Toast with Bacon
Start your day with a deliciously savory breakfast that combines the richness of avocado, the creaminess of eggs, and the crunch of crispy bacon on toasted bread.
Ingredients:
– 2 slices of bread
– 1 ripe avocado, mashed
– 2 eggs
– 4 slices of bacon
– Salt and pepper to taste
– Optional: red pepper flakes for added spice
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Cook the bacon slices in a pan over medium heat until crispy.
3. Toast the bread until lightly browned.
4. Fry the eggs in the same pan as the bacon, or cook them in an egg mold if you prefer.
5. Spread the mashed avocado on top of the toasted bread.
6. Place the cooked eggs and crispy bacon slices on top of the avocado.
7. Season with salt, pepper, and red pepper flakes (if using).
8. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Heavy Cream Mac and Cheese
This rich and indulgent macaroni and cheese recipe is a twist on the classic comfort food, featuring the addition of heavy cream for an ultra-creamy sauce. Perfect for a cozy night in or as a satisfying side dish.
Ingredients:
– 8 oz macaroni
– 2 cups grated cheddar cheese
– 1 cup grated mozzarella cheese
– 1/2 cup heavy cream
– 1/4 cup butter
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook macaroni according to package instructions until al dente. Drain and set aside.
3. In a large saucepan, melt butter over medium heat.
4. Whisk in flour to make a roux, cooking for 1 minute.
5. Gradually add heavy cream, whisking constantly to avoid lumps.
6. Bring mixture to a simmer and cook until thickened, about 2-3 minutes.
7. Remove from heat and stir in cheddar and mozzarella cheese until melted and smooth.
8. Combine cooked macaroni with cheese sauce and season with salt and pepper.
9. Transfer macaroni to a baking dish and top with additional grated cheese (if desired).
10. Bake for 20-25 minutes, or until golden brown.
Cooking Time: 30-40 minutes
Calorie-Dense Nutella Stuffed Pancakes
Start your day with a sweet and satisfying breakfast treat that combines the richness of Nutella with fluffy pancakes. This indulgent recipe is perfect for those who crave a little extra in their morning routine.
Ingredients:
– 1 cup all-purpose flour
– 2 tablespoons sugar
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– 1 cup milk
– 1 large egg
– 2 tablespoons melted butter
– 1/2 cup Nutella
– Fresh fruit and whipped cream for topping (optional)
Instructions:
1. In a bowl, whisk together flour, sugar, baking powder, and salt.
2. In a separate bowl, whisk together milk, egg, and melted butter.
3. Pour the wet ingredients into the dry ingredients and stir until just combined.
4. Divide the batter into 6 equal portions.
5. Place a spoonful of Nutella in the center of each portion.
6. Fold the batter over the Nutella to form a ball.
7. Cook on a non-stick skillet or griddle over medium heat for 2-3 minutes per side, until golden brown.
8. Serve warm with fresh fruit and whipped cream (if desired).
Cooking Time: 12-15 minutes
Coconut Milk Curry with Chicken and Rice
This flavorful curry combines tender chicken, fluffy rice, and a rich coconut milk sauce, perfect for a comforting meal. With minimal prep work and quick cooking time, this recipe is ideal for busy weeknights or special occasions.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 2 medium onions, diced
– 2 cloves garlic, minced
– 1 tsp ground cumin
– 1 tsp curry powder
– 1/2 tsp turmeric
– 1/2 tsp salt
– 1/4 tsp black pepper
– 1 can (14 oz) coconut milk
– 1 cup cooked white or brown rice
– Fresh cilantro, chopped (optional)
Instructions:
1. Heat oil in a large skillet over medium-high heat. Add chicken and cook until browned, about 5 minutes.
2. Add onions, garlic, cumin, curry powder, turmeric, salt, and pepper. Cook until onions are translucent, about 3 minutes.
3. Pour in coconut milk and stir to combine. Bring to a simmer.
4. Reduce heat to low and let cook for 10-15 minutes or until chicken is cooked through.
5. Serve over rice, garnished with chopped cilantro if desired.
Cooking Time: 20-25 minutes
Grilled Cheese Sandwich with Extra Butter
Take your grilled cheese sandwich to the next level by adding an extra layer of buttery goodness. This simple recipe is a twist on the classic comfort food that’s sure to become a favorite.
Ingredients:
– 2 slices of bread (white or whole wheat)
– 1-2 tablespoons of unsalted butter, softened
– 1-2 slices of cheese (cheddar, American, or your preferred variety)
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. Butter one side of each bread slice with approximately 1/4 teaspoon of butter.
3. Place one bread slice, butter-side down, in the skillet.
4. Add cheese slices on top of the bread, followed by the second bread slice, butter-side up.
5. Cook for 2-3 minutes or until the bread is golden brown and the cheese is melted.
6. Flip the sandwich over and cook for an additional 1-2 minutes, until the other side is also golden brown.
Cooking Time: Approximately 4-5 minutes per side
Gains-Boosting Mass Gainer Shake
This post-workout shake is designed to help you pack on muscle mass and support your fitness goals. With a blend of protein, carbohydrates, and healthy fats, this recipe will keep you fueled and satisfied.
Ingredients:
– 1 scoop whey protein powder
– 1/2 cup frozen berries (such as blueberries or strawberries)
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– 1 tablespoon peanut butter
– Ice cubes (as needed)
Instructions:
1. Add the whey protein powder, frozen berries, and almond milk to a blender.
2. Blend the mixture on high speed for about 10-15 seconds, or until the berries are fully incorporated.
3. Add the honey and peanut butter, and blend for an additional 5-7 seconds, or until smooth.
4. Add ice cubes as needed to achieve your desired thickness.
5. Blend again for a few seconds to crush the ice and create a creamy texture.
Cooking Time: None! This is a quick and easy shake that can be prepared in just a few minutes.
Yield: 1 serving
Beef and Cheese Stuffed Empanadas
Savor the flavors of Latin America with this easy-to-make Beef and Cheese Stuffed Empanadas recipe, perfect for a quick snack or meal. These flaky pastry pockets are filled with tender beef and melted cheese, sure to please any crowd.
Ingredients:
– 1 package empanada dough (homemade or store-bought)
– 1 pound ground beef
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup shredded cheddar cheese
– 1 egg, beaten
– Salt and pepper to taste
– Vegetable oil for frying
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a pan, cook ground beef until browned, breaking it up into small pieces.
3. Add chopped onion and minced garlic; cook until onion is translucent.
4. Roll out empanada dough to desired thickness. Cut into circles or squares.
5. Place a spoonful of the beef mixture onto one half of each circle/square, leaving a 1/2-inch border. Top with shredded cheese.
6. Fold the other half over filling and press edges to seal. Brush with beaten egg.
7. Fry empanadas in hot oil until golden brown (about 3-4 minutes). Alternatively, bake for 15-20 minutes.
Cooking Time: About 30 minutes total (frying) or 40 minutes (baking)
Almond Butter and Jelly Protein Bars
A nutritious and delicious treat that combines the creamy richness of almond butter with the sweetness of your favorite jelly, all wrapped up in a protein-packed bar.
Ingredients:
– 2 cups rolled oats
– 1 cup almond butter
– 1/2 cup creamy peanut butter
– 1/4 cup honey
– 1/4 cup protein powder of your choice
– 1/2 cup jelly (your favorite flavor)
– Pinch of salt
Instructions:
1. In a large mixing bowl, combine oats, almond butter, and peanut butter. Mix until well combined.
2. Add honey and protein powder to the mixture and mix until smooth.
3. Stir in your chosen jelly until fully incorporated.
4. Press the mixture into a lined or greased 8×8 inch baking dish.
5. Refrigerate for at least 30 minutes before cutting into bars.
Cooking Time: None! This recipe is no-bake, making it perfect for hot summer days or when you’re short on time.
Enjoy your delicious and nutritious Almond Butter and Jelly Protein Bars!
Thick and Creamy Milkshake with Ice Cream
Satisfy your cravings with this rich and indulgent milkshake made with high-quality ice cream, fresh milk, and a hint of sweetness.
Ingredients:
– 2 cups vanilla ice cream
– 1 cup whole milk
– 2 tablespoons granulated sugar
– 1/4 teaspoon salt
– 1/2 teaspoon vanilla extract
Instructions:
1. In a blender, combine the ice cream, milk, sugar, and salt. Blend until smooth and creamy.
2. Add the vanilla extract and blend for an additional 10-15 seconds to incorporate the flavor evenly.
3. Taste and adjust the sweetness or flavor as needed.
4. Pour the milkshake into a glass and serve immediately.
Cooking Time: None
Tips:
– For an extra-thick milkshake, add more ice cream and blend until desired consistency is reached.
– Experiment with different flavors by adding extracts like strawberry, caramel, or mint to create unique variations.
Loaded Sweet Potato with Honey and Nuts
Sweet Potato Delight with Honey and Nuts Recipe
Sweet potatoes get a sweet and satisfying makeover when topped with warm honey, crunchy nuts, and a sprinkle of cinnamon.
Ingredients:
– 2 large sweet potatoes
– 1/4 cup honey
– 1/4 cup chopped walnuts or pecans
– 1 tablespoon unsalted butter
– Pinch of ground cinnamon
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pierce each sweet potato several times with a fork and bake for 45-50 minutes, or until soft.
3. While the sweet potatoes are baking, melt the butter in a small saucepan over low heat.
4. Add the honey and stir until smooth.
5. Remove the sweet potatoes from the oven and let cool for a few minutes.
6. Top each sweet potato with the warm honey mixture, followed by chopped nuts and a sprinkle of cinnamon.
Cooking Time: 50-60 minutes
Cheesy Spinach and Artichoke Dip
Get ready to impress your friends and family with this addictive cheese-filled dip that combines the rich flavors of spinach, artichokes, and creamy goodness. This classic party favorite is perfect for game days, gatherings, or just a cozy night in.
Ingredients:
– 1 (14 oz) can artichoke hearts, drained and chopped
– 1 package frozen chopped spinach, thawed and drained
– 1 cup mayonnaise
– 1 cup sour cream
– 1/2 cup grated cheddar cheese
– 1/4 cup grated Parmesan cheese
– 1 clove garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 350°F (175°C).
2. In a large mixing bowl, combine artichoke hearts, spinach, mayonnaise, sour cream, cheddar cheese, Parmesan cheese, and garlic.
3. Mix well until all ingredients are fully incorporated.
4. Transfer the mixture to a 9×13-inch baking dish or a small cast-iron skillet.
5. Bake for 20-25 minutes, or until the dip is hot and bubbly.
6. Serve warm with tortilla chips, pita bread, or crackers.
Cooking Time: 20-25 minutes
Extra-Oily Fried Rice with Eggs and Sausage
This recipe combines the richness of fried rice with the savory flavors of eggs and sausage, all wrapped up in a deliciously oily package. Perfect for a quick weeknight dinner or a satisfying brunch option.
Ingredients:
– 2 cups cooked rice (preferably day-old)
– 1 cup diced cooked sausage (such as chorizo or Italian sausage)
– 4 large eggs, beaten
– 2 tablespoons vegetable oil
– 1 small onion, diced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Scallions, chopped (optional)
Instructions:
1. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
2. Add the sausage and cook until browned, breaking it up with a spatula as it cooks.
3. Push the sausage to one side of the pan. Crack in the eggs and scramble them until cooked through.
4. Mix the eggs with the sausage.
5. Add the remaining 1 tablespoon of oil, diced onion, and minced garlic. Cook until the onion is translucent.
6. Stir-fry the rice into the pan, breaking up any clumps. Cook for about 2-3 minutes, or until heated through.
7. Season with salt and pepper to taste. Garnish with chopped scallions if desired.
Cooking Time: 15-20 minutes
Banana Bread with Walnuts and Chocolate Chips
A classic banana bread recipe gets a delicious twist with the addition of crunchy walnuts and rich chocolate chips.
Ingredients:
– 3 large ripe bananas, mashed
– 1 1/2 cups all-purpose flour
– 1 tsp baking powder
– 1/2 tsp baking soda
– 1/2 tsp salt
– 1 cup granulated sugar
– 1/2 cup unsalted butter, softened
– 2 large eggs
– 1/2 cup chopped walnuts
– 1 cup semi-sweet chocolate chips
Instructions:
1. Preheat oven to 350°F (180°C). Grease a 9×5-inch loaf pan.
2. In a large bowl, whisk together flour, baking powder, baking soda, and salt.
3. In another bowl, combine mashed bananas, sugar, butter, eggs, and vanilla extract.
4. Add the dry ingredients to the wet ingredients and stir until just combined.
5. Fold in walnuts and chocolate chips.
6. Pour batter into prepared loaf pan and smooth top.
7. Bake for 55-60 minutes or until a toothpick inserted comes out clean.
Cooking Time: 55-60 minutes
Calorie-Packed Greek Yogurt Parfait with Granola
Start your day with a protein-packed breakfast that’s both satisfying and filling! This parfait combines creamy Greek yogurt, crunchy granola, and sweet honey for a treat that will keep you going until lunchtime.
Ingredients:
– 1 cup Greek yogurt
– 1/2 cup homemade or store-bought granola
– 1 tablespoon pure honey
– 1/2 cup mixed berries (fresh or frozen)
– Optional: 1/4 cup chopped nuts (such as almonds or walnuts)
Instructions:
1. In a small bowl, layer the Greek yogurt and granola.
2. Drizzle the honey over the top of the parfait.
3. Add the mixed berries on top.
4. If desired, sprinkle with chopped nuts.
5. Serve immediately, or cover and refrigerate for up to 24 hours.
Cooking Time: None! This recipe is quick and easy, perfect for a busy morning.
Summary
Looking to gain some muscle mass? You’re in luck! This article presents 20 delicious and calorie-dense recipes designed specifically for weight gain. From creamy smoothies and cheesy pasta dishes, to hearty energy balls and indulgent desserts, there’s something for every palate. With ingredients like peanut butter, chocolate, avocado, and bacon, these recipes are sure to satisfy your cravings while providing the necessary nutrients for muscle growth. Whether you’re a fitness enthusiast or just looking to add some extra calories to your diet, these recipes are perfect for anyone looking to bulk up.
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