If you’re struggling to put on weight and build muscle, you’re not alone. Many people find it challenging to consume enough calories to support their muscle growth goals. However, with the right recipes and nutrition plan, you can easily increase your caloric intake and fuel your body for optimal growth. In this article, we’ll share 20 delicious weight gain recipes that are designed to help you build muscle and satisfy your cravings.
From hearty breakfasts to satisfying snacks and indulgent dinners, these recipes pack a punch when it comes to calories and protein. Whether you’re an athlete looking to bulk up or just trying to support muscle growth for overall health, these recipes will provide the fuel you need to succeed.
Peanut Butter Banana Protein Smoothie
A delicious and nutritious blend of creamy peanut butter, ripe banana, and protein-rich Greek yogurt, perfect for a post-workout treat or a quick breakfast on-the-go.
Ingredients:
– 1 ripe banana
– 2 tbsp natural peanut butter
– 1/2 cup Greek yogurt
– 1 scoop vanilla protein powder
– 1/2 cup unsweetened almond milk
– Ice cubes (as needed)
Instructions:
1. In a blender, combine the banana, peanut butter, Greek yogurt, and protein powder.
2. Blend until smooth and creamy.
3. Add the almond milk and blend until well combined.
4. Add ice cubes if desired and blend until the ice is crushed to your liking.
5. Pour into a glass and serve immediately.
Cooking Time: 1-2 minutes
Creamy Avocado Chicken Pasta
This recipe combines the creaminess of avocado with the richness of chicken and pasta, creating a satisfying and flavorful dish perfect for a weeknight dinner. With only 30 minutes of cooking time, you can enjoy this delicious meal in no time.
Ingredients:
– 8 oz pasta (linguine or fettuccine work well)
– 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
– 2 ripe avocados, diced
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 cup chicken broth
– 1/2 cup heavy cream
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook pasta according to package instructions; set aside.
2. In a large skillet, heat olive oil over medium-high heat. Add chicken and cook until browned, about 5-6 minutes. Remove from heat and set aside.
3. In the same skillet, add garlic and cook for 1 minute.
4. Stir in diced avocado, chicken broth, and heavy cream. Bring to a simmer and cook for 2-3 minutes or until sauce thickens slightly.
5. Add cooked pasta and chicken back into the skillet. Toss to combine and season with salt and pepper to taste.
6. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 30 minutes
High-Calorie Chocolate Oatmeal
Start your day with a indulgent treat that will keep you full and satisfied until lunchtime. This recipe combines the wholesome goodness of oats with the decadence of dark chocolate and creamy milk.
Ingredients:
– 1 cup rolled oats
– 2 cups whole milk
– 2 tablespoons unsweetened cocoa powder
– 2 tablespoons brown sugar
– 1/4 teaspoon salt
– 1/2 cup semi-sweet chocolate chips
– 2 tablespoons chopped walnuts (optional)
Instructions:
1. In a large pot, bring the milk to a simmer over medium heat.
2. Add the oats, cocoa powder, brown sugar, and salt. Stir until well combined.
3. Reduce heat to low and cook for 10 minutes, stirring occasionally.
4. Remove from heat and stir in chocolate chips until melted and smooth.
5. If using walnuts, fold them into the oatmeal.
6. Serve immediately and enjoy!
Cooking Time: 10-12 minutes
Cheesy Loaded Mashed Potatoes
Get ready to elevate your mashed potato game with this creamy, cheesy, and indulgent recipe that’s sure to please!
Ingredients:
– 3-4 large potatoes, peeled and chopped into 1-inch cubes
– 1/2 cup unsalted butter, softened
– 1 cup milk or half-and-half
– 1 cup grated cheddar cheese (sharp or extra sharp work well)
– 1/2 cup crumbled cooked bacon or scallions for added flavor
– Salt and pepper to taste
Instructions:
1. Boil the chopped potatoes in salted water until tender, about 15-20 minutes.
2. Drain the potatoes and mash with a fork or potato masher until smooth.
3. Add softened butter, milk, and grated cheese. Mix until fully incorporated and creamy.
4. Stir in crumbled bacon or scallions for added flavor.
5. Season with salt and pepper to taste.
Cooking Time:
– 15-20 minutes (boiling the potatoes)
– 5-7 minutes (mashing and mixing the ingredients)
Enjoy your cheesy, loaded mashed potatoes!
Beef and Bean Burrito Bowl
Satisfy your cravings with this flavorful and filling burrito bowl recipe that combines tender beef, creamy beans, and crunchy veggies.
Ingredients:
– 1 lb ground beef
– 1 can black beans, drained and rinsed
– 1 onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– 4 cups cooked white rice
– Optional toppings: avocado, sour cream, shredded cheese, cilantro
Instructions:
1. Cook the ground beef in a large skillet over medium-high heat until browned, breaking it up into small pieces as it cooks.
2. Add the onion, garlic, and red bell pepper to the skillet and cook until the vegetables are tender.
3. Stir in the cumin, salt, and pepper.
4. Add the black beans to the skillet and stir to combine with the beef mixture.
5. Warm the cooked rice according to package instructions.
6. Assemble the burrito bowls by dividing the beef and bean mixture among four bowls, topping each bowl with a scoop of rice and desired toppings.
Cooking Time: 20-25 minutes
Nutty Granola with Full-Fat Yogurt
A sweet and crunchy granola pairs perfectly with a tangy dollop of full-fat yogurt for a satisfying snack or breakfast.
Ingredients:
– 2 cups rolled oats
– 1 cup mixed nuts (almonds, cashews, pecans)
– 1/2 cup sunflower seeds
– 1/4 cup honey
– 2 tablespoons brown sugar
– 1/4 teaspoon salt
– 1/2 teaspoon vanilla extract
Instructions:
1. Preheat oven to 325°F (165°C). Line a baking sheet with parchment paper.
2. In a large bowl, combine oats, nuts, and sunflower seeds.
3. In a small saucepan, heat honey, brown sugar, salt, and vanilla extract over low heat until sugar dissolves.
4. Pour the wet mixture over the dry ingredients; stir until well combined.
5. Spread the mixture onto the prepared baking sheet and bake for 25-30 minutes or until lightly toasted.
6. Allow granola to cool completely before storing in an airtight container.
Serving Suggestion:
Serve 1/2 cup of cooled granola with 6 ounces full-fat yogurt and your choice of toppings (fresh fruit, nuts, seeds).
Homemade Mass Gainer Shake
Recover from your toughest workouts with this protein-packed homemade mass gainer shake. Rich in calories, carbohydrates, and protein, this drink helps to promote muscle growth and recovery.
Ingredients:
– 1 scoop of whey protein powder
– 1/2 cup rolled oats
– 1/2 banana
– 1 tablespoon almond butter
– 1 cup unsweetened almond milk
– 1/4 cup plain Greek yogurt
– 1 teaspoon honey
– Ice cubes (as needed)
Instructions:
1. In a blender, combine the whey protein powder, rolled oats, banana, almond butter, and honey.
2. Blend on high speed until smooth and creamy.
3. Add the unsweetened almond milk and plain Greek yogurt. Blend until well combined.
4. Taste and adjust sweetness or thickness as needed.
5. Pour into a glass and serve immediately.
Cooking Time: 2-3 minutes (blending time)
Garlic Butter Steak with Roasted Potatoes
Elevate your weeknight dinner game with this simple yet impressive recipe. Flaky, buttery steak paired with crispy roasted potatoes is a match made in heaven.
Ingredients:
– 4 steaks (6 oz each)
– 1/2 cup unsalted butter, softened
– 3 cloves garlic, minced
– Salt and pepper to taste
– 2 large potatoes, peeled and cubed
– 2 tbsp olive oil
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix softened butter with minced garlic.
3. Season steaks with salt and pepper on both sides.
4. Heat olive oil in an oven-safe skillet over medium-high heat. Sear steaks for 2-3 minutes per side, or until browned.
5. Transfer skillet to preheated oven and cook for 8-10 minutes, or until steaks reach desired doneness.
6. Toss potato cubes with olive oil, salt, and pepper on a baking sheet. Roast in the oven for 20-25 minutes, or until golden brown.
7. Serve steaks with roasted potatoes and garnish with chopped parsley, if desired.
Cooking Time: 30-40 minutes
Sweet Potato and Black Bean Quesadilla
Sweet Potato and Black Bean Quesadilla Recipe
This recipe combines the natural sweetness of roasted sweet potatoes with the savory flavor of black beans, all wrapped up in a crispy tortilla. Perfect as a vegetarian main dish or as an appetizer for a gathering.
Ingredients:
– 2 medium-sized sweet potatoes
– 1 can black beans, drained and rinsed
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 4 large tortillas
– Shredded cheese (optional)
– Salsa or sour cream for serving
Instructions:
1. Preheat oven to 400°F (200°C). Pierce sweet potatoes with a fork several times and roast for 45-50 minutes, or until tender.
2. In a pan, heat olive oil over medium heat. Add onion and garlic; cook until softened, about 3-4 minutes.
3. Add black beans, cumin, salt, and pepper to the pan. Cook for an additional 2-3 minutes.
4. Slice roasted sweet potatoes into thin strips.
5. Place a tortilla in a pan over medium heat. Sprinkle shredded cheese (if using) on half of the tortilla. Top with sweet potato strips and black bean mixture.
6. Fold tortilla in half to enclose filling. Cook for 2-3 minutes or until tortilla is crispy and filling is heated through. Repeat with remaining ingredients.
Cooking Time: 20-25 minutes
Coconut Milk Rice Pudding
A creamy and comforting dessert perfect for warm weather, this Coconut Milk Rice Pudding is a delightful twist on traditional rice pudding.
Ingredients:
– 1 cup cooked white rice (preferably day-old rice)
– 1 cup coconut milk
– 1/2 cup granulated sugar
– 1/4 teaspoon salt
– 1/2 teaspoon vanilla extract
Instructions:
1. In a medium saucepan, combine cooked rice, coconut milk, sugar, and salt.
2. Cook over medium heat, stirring constantly, until the mixture comes to a simmer.
3. Reduce heat to low and cook for 18-20 minutes, or until the pudding has thickened and the liquid has been absorbed.
4. Remove from heat and stir in vanilla extract.
5. Pour into individual serving cups and refrigerate for at least 2 hours or overnight.
Cooking Time: 20 minutes
Protein-Packed Peanut Butter Cookies
These chewy cookies are a delicious way to boost your protein intake, perfect for post-workout or as a healthy snack.
Ingredients:
– 1 cup rolled oats
– 1/2 cup creamy peanut butter
– 1/4 cup honey
– 1 scoop vanilla protein powder ( whey or plant-based)
– 1 large egg
– 1/4 teaspoon salt
– 1/4 cup chopped walnuts (optional)
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together oats, peanut butter, and honey until smooth.
3. Add protein powder, egg, and salt; mix until well combined.
4. If using walnuts, fold them into the dough.
5. Scoop tablespoon-sized balls of dough onto the prepared baking sheet, leaving 2 inches between each cookie.
6. Bake for 12-14 minutes or until lightly golden.
Cooking Time: 12-14 minutes
Mac and Cheese with Bacon
A classic comfort food recipe with a smoky twist!
Mac and Cheese with Bacon Recipe
Ingredients:
– 8 oz macaroni
– 2 cups milk
– 2 cups grated cheddar cheese
– 1/2 cup grated Parmesan cheese
– 6 slices of bacon, cooked and crumbled
– 2 tbsp 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. Add flour and whisk together to make a roux, cooking for 1 minute.
4. Gradually add milk, whisking constantly to avoid lumps. Bring mixture to a simmer and cook for 2-3 minutes or until thickened.
5. Remove from heat and stir in cheddar and Parmesan cheese until melted and smooth. Season with salt and pepper to taste.
6. In a large mixing bowl, combine cooked macaroni and cheese sauce. Stir until well combined.
7. Transfer macaroni mixture to a baking dish and top with crumbled bacon.
8. Bake for 20-25 minutes or until golden brown.
Cooking Time: 35-40 minutes
Almond Butter and Jelly Sandwich
A Classic Comfort: Almond Butter and Jelly Sandwich Recipe
This simple yet satisfying sandwich combines creamy almond butter with sweet and tangy jelly for a delightful treat that’s perfect for any time of day.
Ingredients:
– 2 slices of bread (white or whole wheat)
– 2 tbsp almond butter
– 2 tbsp jelly (grape, strawberry, or your favorite flavor)
– Optional: sliced banana, honey, or granola for added texture and flavor
Instructions:
1. Lay out the bread slices on a clean surface.
2. Spread one slice with almond butter, leaving a small border around the edges.
3. Spread the other slice with jelly, again leaving a small border.
4. Assemble the sandwich by placing the jelly-covered slice on top of the almond butter slice.
5. Cut the sandwich in half or into quarters, depending on your preference.
Cooking Time: None! This sandwich is ready to be devoured as soon as you assemble it.
Chocolate Hazelnut Spread Pancakes
Start your day off right with these decadent pancakes featuring a layer of creamy chocolate hazelnut spread.
Ingredients:
– 1 1/2 cups all-purpose flour
– 3 1/2 teaspoons baking powder
– 1 teaspoon salt
– 1 cup granulated sugar
– 1/2 cup whole milk, at room temperature
– 1 large egg
– 4 tablespoons unsalted butter, melted
– 1/2 cup chocolate hazelnut spread (such as Nutella)
– Freshly whipped cream and chopped hazelnuts for serving (optional)
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. In a large bowl, whisk together flour, baking powder, and salt.
3. In a separate bowl, combine sugar, milk, egg, and melted butter. Whisk until smooth.
4. Pour the wet ingredients into the dry ingredients and stir until just combined.
5. Heat 1 tablespoon of butter in the skillet or griddle. Drop batter by 1/4 cupfuls onto the skillet.
6. Cook for 2-3 minutes, until bubbles appear on surface. Flip and cook an additional 1-2 minutes, until golden brown.
7. Spread with chocolate hazelnut spread during cooking (optional).
8. Serve warm with whipped cream and chopped hazelnuts, if desired.
Cooking Time: 15-20 minutes
Grilled Cheese with Tomato Soup
A classic comfort food combination that never goes out of style: grilled cheese sandwiches paired with creamy tomato soup. This recipe is easy to make and sure to satisfy your cravings.
Ingredients:
– 2 slices of bread (white or whole wheat)
– 1-2 slices of cheddar cheese
– 1 tablespoon of butter
– Salt and pepper to taste
– Tomato soup (homemade or store-bought)
Instructions:
1. Butter one side of each slice of bread.
2. Place one slice, butter-side down, in a non-stick skillet over medium heat.
3. Place one or two slices of cheese on top of the bread.
4. Place the second slice of bread, butter-side up, on top of the cheese.
5. Cook for 2-3 minutes or until the bread is golden brown and the cheese is melted.
6. Serve with a bowl of warm tomato soup.
Cooking Time: 10-15 minutes
Loaded Nachos with Ground Beef
Get ready to satisfy your cravings with this mouth-watering recipe that combines the classic flavors of nachos with the richness of ground beef!
Ingredients:
– 1 lb ground beef
– 1 medium onion, diced
– 2 cloves garlic, minced
– 1 packet of taco seasoning
– 8-10 tortilla chips
– 1 cup shredded cheddar cheese
– 1/2 cup shredded Monterey Jack cheese
– 1 can (16 oz) refried beans
– 1/4 cup chopped fresh cilantro
– Salt and pepper, to taste
– Optional toppings: diced tomatoes, jalapeños, sour cream
Instructions:
1. Preheat oven to 350°F.
2. Cook ground beef in a large skillet over medium-high heat until browned, breaking into small pieces as it cooks.
3. Add onion and garlic; cook until the onion is translucent.
4. Stir in taco seasoning according to package instructions.
5. Arrange tortilla chips in a single layer on a baking sheet.
6. Spoon refried beans over the chips, followed by the ground beef mixture.
7. Top with shredded cheese and bake for 10-12 minutes or until the cheese is melted and bubbly.
8. Sprinkle with cilantro and serve hot. Add your favorite toppings as desired.
Cooking Time: 20-25 minutes
Cashew and Raisin Trail Mix
A delicious blend of crunchy cashews, sweet raisins, and a hint of spice, this trail mix is perfect for satisfying your snack cravings on-the-go.
Ingredients:
– 1 cup cashews
– 1/2 cup raisins
– 1/4 cup pumpkin seeds
– 1/4 cup chopped pecans
– 1 tablespoon honey
– 1/2 teaspoon ground cinnamon
– Salt to taste
Instructions:
1. Preheat oven to 350°F (180°C).
2. In a large bowl, mix together cashews, raisins, pumpkin seeds, and pecans.
3. In a small saucepan, heat the honey over low heat until smooth.
4. Add the cinnamon and salt to the honey mixture; stir well.
5. Pour the honey-cinnamon mixture over the nut-raisin mixture; toss until evenly coated.
6. Spread the trail mix on a baking sheet lined with parchment paper.
7. Bake for 10-12 minutes, stirring occasionally, until fragrant and lightly toasted.
Cooking Time: 10-12 minutes
Whole Milk Banana Bread
This classic banana bread recipe gets an extra boost of moisture and flavor from the use of whole milk, resulting in a tender and delicious loaf.
Ingredients:
– 3 large ripe bananas, mashed
– 1 1/2 cups all-purpose flour
– 1 tsp baking powder
– 1/2 tsp salt
– 1/4 cup unsalted butter, melted
– 1 cup whole milk
– 1 large egg
– 1 tsp vanilla extract
– Optional: chopped walnuts or pecans for added texture and flavor
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, and salt.
3. Add melted butter, mashed bananas, whole milk, egg, and vanilla extract. Stir until just combined.
4. Pour batter into prepared loaf pan and smooth top.
5. Bake for 55-60 minutes or until a toothpick inserted in the center comes out clean.
6. Let cool on wire rack for 10 minutes before transferring to a plate.
Cooking Time: 55-60 minutes
Cheesy Scrambled Eggs with Toast
A classic breakfast combination that’s easy to make and always a crowd-pleaser.
Ingredients:
– 2 large eggs
– 1 tablespoon butter
– 1/4 cup shredded cheddar cheese (divided)
– Salt and pepper, to taste
– 2 slices of bread
– Optional: chopped herbs or chili flakes for added flavor
Instructions:
1. Crack the eggs into a bowl and whisk until well-beaten. Add a pinch of salt and pepper.
2. Heat the butter in a non-stick skillet over medium heat.
3. Pour in the egg mixture and cook, stirring occasionally, until the eggs are almost set (about 3-4 minutes).
4. Sprinkle 1/8 cup of the shredded cheese over the eggs and stir until melted and well combined.
5. Cook for an additional minute, then remove from heat.
6. Toast the bread slices until lightly browned.
7. Serve the scrambled eggs on top of the toasted bread and sprinkle with remaining cheese.
Cooking Time: 10-12 minutes
Pesto Chicken Alfredo Pasta
This recipe combines the rich flavors of pesto and Alfredo sauce with tender chicken and pasta, making for a satisfying and filling meal.
Ingredients:
– 8 oz fettuccine pasta
– 1 lb boneless, skinless chicken breast, cooked and diced
– 1/4 cup pesto
– 1 cup heavy cream
– 1 tsp garlic powder
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook fettuccine pasta according to package instructions until al dente. Drain and set aside.
2. In a large skillet, combine cooked chicken, pesto, heavy cream, and garlic powder. Stir until well combined.
3. Add the cooked pasta to the skillet and toss until coated with the sauce.
4. Season with salt and pepper to taste.
5. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Summary
Are you looking to gain weight and build muscle? This article provides 20 delicious recipes to help you achieve your goal. From creamy pasta dishes to hearty sandwiches, and from indulgent desserts to nutritious smoothies, these recipes are designed to provide a calorie surplus for weight gain. With a focus on whole foods, lean proteins, and healthy fats, these recipes offer a balanced approach to muscle growth. Whether you’re an athlete looking to bulk up or simply want to add some extra calories to your diet, this collection of recipes is perfect for you.