Struggling To Get Enough Calories? [7 High-Calorie Meal Ideas]

If you have an enormous appetite like I do, it’s hard to imagine that there’s people out there struggling to get enough calories, isn’t it?

Getting in a sufficient amount of calories is simple if you’re eating low-quality, processed foods that are loaded with refined sugars and saturated fat.

Think store-bought or delivery pizzas, sweetened breakfast cereals, frozen meals, processed meats, ice cream, white bread, pastries, and the large majority of fast food places.

These foods are so calorie-dense that it’s way too easy to get in more than enough calories.

But chances are, if your goal is to pack on more muscle, be healthier, have better workouts, and improve your physique, you’re not eating those foods.

You’re most likely eating high-quality sources of protein, carbohydrates, and fats with a variety of fruits and vegetables. A lot of healthier foods are less calorie-dense, and more nutrient-dense.

Meaning you get less calories and more nutrients for less overall volume. The food takes up more room on your plate, but you’re actually not eating as much as you’d think in terms of calories.

Here’s an example. The chicken and broccoli takes up more room on the plate, but for a lot less calories.

So what does this mean? 

Because healthier foods are typically lower in calories, you actually need to eat more food.

Not in terms of calories, but volume.

For some people, they simply don’t have the appetite to meet their caloric needs from chicken breast, fish, lean red meat, rice, oats, vegetables, fruits, etc.

They want to gain weight and pack on some muscle, but they struggle to consistently be in a calorie surplus.

Luckily, there are foods that pack a lot of calories, still carry a good amount of nutrients, and aren’t filled with low-quality ingredients like most calorie-dense, processed foods.

A lot of these foods are higher in fat. Foods higher in fat tend to be more calorie-dense since fat contains 9 calories per gram.

» Protein: 4 calories per gram

» Carbohydrates: 4 calories per gram

» Fats: 9 calories per gram

But it’s not only fats that are calorie-dense.

Pasta is a great example of a calorie-dense carbohydrate. Your typical whole wheat pasta will contain 200 calories for only 2 ounces.

Some sprouted whole grain breads have a 100 calories or more per slice. Throw some peanut butter on those slices of bread and you can easily get a lot of calories.

Check out these meal ideas that each have at least 900 calories.

If you don’t quite need that many calories, reduce the amount of some of the ingredients.

Beef and Pasta with Cheese

Ingredients

• 8 oz. grass-fed ground beef (93% lean)
• 4 oz. whole grain pasta
• 2 servings pasta sauce
• 2 oz. feta, mozzarella, or parmesan cheese

Nutrition Facts

• Calories: 1,030
• Protein: 72 grams
• Carbs: 100 grams
• Fats: 38 grams

Homemade Weight Gainer Shake

Ingredients

Throw all these ingredients into a blender.

• 1.5 cup oats
• 1.5 cups Greek yogurt
• 1 cup of almond milk (or whole milk for more calories)
• 2 scoops of whey protein
• 1 cup of spinach
• 1 cup of mixed berries (strawberries, blueberries, blackberries, and raspberries)
• 4 tablespoons of nut butter (peanut, cashew, almond or sunflower seed)

Nutrition Facts

• Calories: 1,390
• Protein: 106 grams
• Carbs: 129 grams
• Fats: 48 grams

Chicken Burrito Bowl

Ingredients

• 8 oz. chicken breast
• 1 cup rice
• 1 cup diced red, green, and yellow peppers
• 1/4 cup diced red onions
• 1/2 cup diced tomatoes
• 1 cup shredded lettuce
• 2/3 cup corn
• 1 avocado
• 1 oz. your choice of cheese
• 1/2 cup black beans
• 1 serving of sour cream
• 1 serving of salsa

You can also use ground beef or turkey instead of chicken to add more calories

Nutrition Facts

• Calories: 1,040
• Protein: 74 grams
• Carbs: 88 grams
• Fats: 40 grams

PB&J With A Shake

Ingredients

(Sandwich)

• 2 slices of whole wheat bread
• 3 tablespoons of peanut butter (48 grams)
• 1 serving blueberry preserves (28 grams)
• 1 sliced banana

Place the banana slices on the bread on top of the peanut butter.

+

(Shake)

• 12 oz. whole milk
• 1.5 scoops of whey protein

Nutrition Facts

(Total—both sandwich and shake)

• Calories: 1,020
• Protein: 67 grams
• Carbs: 98 grams
• Fats: 39 grams

Flank Steak, Potatoes, Avocado with a Salad

Ingredients

• 8 oz. flank stank
• 300 grams roasted red potatoes (oil + salt & pepper to taste)
• 1 avocado

+

(Salad)

• 2 cups spinach or spring mix
• 6 oz. your choice of vegetables
• 1 tablespoon olive oil
• 1 tablespoon balsamic vinegar

Nutrition Facts

(Total—for entire meal)

• Calories: 1,015
• Protein: 64 grams
• Carbs: 62 grams
• Fats: 56 grams

High-Protein Oatmeal Bowl

Ingredients

• 1 cup of oats (measured dry)
• 1 scoop of whey protein
• 32 grams (2 tablespoons) of nut butter
• 1 oz. (28 grams) your choice of nuts
• 1 banana
• 130 grams of pumpkin puree
• cinnamon

Cook the oats however you’d like, stovetop or microwave, then mix all of those ingredients in with the oats.

Nutrition Facts

• Calories: 950
• Protein: 51 grams
• Carbs: 102 grams
• Fats: 38 grams

Beef, Cheese, and Veggie Omelette 

Ingredients

• 5 whole eggs
• 6 oz. 93% lean ground beef
• mushrooms, peppers, onions, and spinach
• 1 oz. cheese of your choice
• 5 oz. roasted red potatoes
• 1 English muffin with 1 tablespoon blueberry jam

Cut the potatoes into wedges or slices, then roast them for about 20-25 minutes at 400-degrees.

Nutrition Facts

• Calories: 1,040
• Protein: 78 grams
• Carbs: 70 grams
• Fats: 50 grams

Give some of these meal ideas a try. Make any adjustments you need to make the meal fit your preferences.