High calorie/bulking meals for those looking to gain weight
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ELiCiT23
Posts: 106 Member
i been bulking for the past few years going from really skinny (under 180) 18% bf (skinny fat) to 230 right now at 13-14% bf.
I'm gonna share a few meals that have helped me get there. For women, use half the serving sizes... Honestly anyone can use these. These are my meals and what worked for me. Please everyone else input some foods, let's try to make this a thread where people who want to gain weight can look and browse!
more peanut butter, full fat milk. Wanna get crazy? Then add a few scoops of ice cream lol.
Here are a few things high in calories:
Smoothie:
2-3 Scoops Protein powder
2 cups of whole fat milk
4 tbsp Peanut Butter (1 serving is 2tbsp so its actually 2 servings)
1 banana
1 cup oats
(About 800-900 calories with a good protein/fat/carb ratio)
If you aint watching macros much and just want weight, add an ice cream scoop
Post Workout mass gainer
2-3 scoops whey
1 everything bagel
4 tbsp Peanut Butter
3 servings of Concord grape jelly
1 Banana
(900+ calories)
Breakfast:
1.5 cups oatmeal
Mix in 1 cup of granola
Mix in 1/2 or 1 cup Raisins
Mix in 1 or 1.5 servings of mixed unsalted nuts like cashews, hazelnuts and walnuts
4 Whole eggs
6 egg whites
Down it with 1 cup of milk mixed with 1 scoop whey
Easy 3000 calories with 3 meals if you dont have much time.
OH! One more thing. Choosing whole foods over shakes/smoothies is always best for gaining weight due to better micronutrient intake from real whole foods. So add milk and cheese into them mashed potatoes and smother that roast half chicken with BBQ sauce and olive oil
Want some real food?
Steak and Mash bulker
8oz skirt steak
2-3 servings of mashed potatoes mixed and mashed with the following:
1 cup mozzarella cheese
1/2 cup whole milk
1-2 scrambled eggs
Chicken and rice bulker
9oz chicken
1tbsp olive oil
1.5 cups brown or white rice with 1/2tbsp butter while boiling
1/2-1 cup Black beans mixed with:
1 avocado
1/2 tomato
1/2 onion on top of the chicken or mixed in rice
1/2 oz peanuts on side
Seafood
8oz Salmon
2 cups brown or white rice
1tbsp olive oil
1 cup arugula
Mushrooms: As many as your heart desires
Desserts:
Ice cream and fruits
I'm gonna share a few meals that have helped me get there. For women, use half the serving sizes... Honestly anyone can use these. These are my meals and what worked for me. Please everyone else input some foods, let's try to make this a thread where people who want to gain weight can look and browse!
more peanut butter, full fat milk. Wanna get crazy? Then add a few scoops of ice cream lol.
Here are a few things high in calories:
Smoothie:
2-3 Scoops Protein powder
2 cups of whole fat milk
4 tbsp Peanut Butter (1 serving is 2tbsp so its actually 2 servings)
1 banana
1 cup oats
(About 800-900 calories with a good protein/fat/carb ratio)
If you aint watching macros much and just want weight, add an ice cream scoop
Post Workout mass gainer
2-3 scoops whey
1 everything bagel
4 tbsp Peanut Butter
3 servings of Concord grape jelly
1 Banana
(900+ calories)
Breakfast:
1.5 cups oatmeal
Mix in 1 cup of granola
Mix in 1/2 or 1 cup Raisins
Mix in 1 or 1.5 servings of mixed unsalted nuts like cashews, hazelnuts and walnuts
4 Whole eggs
6 egg whites
Down it with 1 cup of milk mixed with 1 scoop whey
Easy 3000 calories with 3 meals if you dont have much time.
OH! One more thing. Choosing whole foods over shakes/smoothies is always best for gaining weight due to better micronutrient intake from real whole foods. So add milk and cheese into them mashed potatoes and smother that roast half chicken with BBQ sauce and olive oil
Want some real food?
Steak and Mash bulker
8oz skirt steak
2-3 servings of mashed potatoes mixed and mashed with the following:
1 cup mozzarella cheese
1/2 cup whole milk
1-2 scrambled eggs
Chicken and rice bulker
9oz chicken
1tbsp olive oil
1.5 cups brown or white rice with 1/2tbsp butter while boiling
1/2-1 cup Black beans mixed with:
1 avocado
1/2 tomato
1/2 onion on top of the chicken or mixed in rice
1/2 oz peanuts on side
Seafood
8oz Salmon
2 cups brown or white rice
1tbsp olive oil
1 cup arugula
Mushrooms: As many as your heart desires
Desserts:
Ice cream and fruits
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Replies
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Steak and Mash bulker
8oz skirt steak
2-3 servings of mashed potatoes mixed and mashed with the following:
1 cup mozzarella cheese
1/2 cup whole milk
1-2 scrambled eggs
Chicken and rice bulker
9oz chicken
1tbsp olive oil
1.5 cups brown or white rice with 1/2tbsp butter while boiling
1/2-1 cup Black beans mixed with:
1 avocado
1/2 tomato
1/2 onion on top of the chicken or mixed in rice
1/2 oz peanuts on side
Seafood
8oz Salmon
2 cups brown or white rice
1tbsp olive oil
1 cup arugula
Mushrooms: As many as your heart desires
Desserts:
Ice cream and fruits
yes to all this.
the rest of the rubbish you post- no thanks.0 -
Steak and Mash bulker
8oz skirt steak
2-3 servings of mashed potatoes mixed and mashed with the following:
1 cup mozzarella cheese
1/2 cup whole milk
1-2 scrambled eggs
Chicken and rice bulker
9oz chicken
1tbsp olive oil
1.5 cups brown or white rice with 1/2tbsp butter while boiling
1/2-1 cup Black beans mixed with:
1 avocado
1/2 tomato
1/2 onion on top of the chicken or mixed in rice
1/2 oz peanuts on side
Seafood
8oz Salmon
2 cups brown or white rice
1tbsp olive oil
1 cup arugula
Mushrooms: As many as your heart desires
Desserts:
Ice cream and fruits
yes to all this.
the rest of the rubbish you post- no thanks.
Yeah I figured most people would prefer the second set, which is what I prefer also, but for the beginners looking for fast and quick smoothies, it will come in handy.
But not even the breakfast and post workout though? :O
Took me a while to delve into the whole foods thing in the second set! Now it is all i eat. More will come.0 -
meh- it was just okay.
- I like bacon egg and cheese bagels- I don't like oatmeal and I don't like eggs whites- just prefer eggs- and bacon- and things.
Typically I only add powders to shakes/milk straight up- I'm to lazy to use a blender- so it's powder +shaker bottle LOL.0 -
I'm with the others, those dinners look great. Shakes and breakfast: not so much.
My highest cal meal is definitely carbonara - I usually just have a side plate which comes in at 1600ish but if I had more cals to play with a full plate would be around 3000, gotta love double cream
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shakes, NO…
the real foods, yes…
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Gimme all the shakes. Or a chef.0
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I think it all sounds good. Even the shakes. But that's just me. My favorite thing to do is adding ice cream to oatmeal; it makes it taste like a friggin dessert!0
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2nd group looks good but for me seafood is a buffet!0
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elfman5150 wrote: »I think it all sounds good. Even the shakes. But that's just me. My favorite thing to do is adding ice cream to oatmeal; it makes it taste like a friggin dessert!
Oooooh, that sounds interesting. I make mine with a shake but icecream does sound better
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I'm hoping I'm misreading something. Is the everything bagel getting blended into a shake? I'm having a problem with a garlic shake. I could kill a bagel with cream cheese though.0
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Steak and Mash bulker
8oz skirt steak
2-3 servings of mashed potatoes mixed and mashed with the following:
1 cup mozzarella cheese
1/2 cup whole milk
1-2 scrambled eggs
Chicken and rice bulker
9oz chicken
1tbsp olive oil
1.5 cups brown or white rice with 1/2tbsp butter while boiling
1/2-1 cup Black beans mixed with:
1 avocado
1/2 tomato
1/2 onion on top of the chicken or mixed in rice
1/2 oz peanuts on side
Seafood
8oz Salmon
2 cups brown or white rice
1tbsp olive oil
1 cup arugula
Mushrooms: As many as your heart desires
Desserts:
Ice cream and fruits
yes to all this.
the rest of the rubbish you post- no thanks.
Ouch. Didn't see anything wrong with it. Lack of personal preference =/= bad idea in general.0 -
I've read conflicting opinions on ice cream. Tom Venuto (Burn the Fat Feed the Muscle) has it on his Terrible 12 list for its combination of fats and sugars. Other sources say it is fine. Should I avoid or indulge?0
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Terrible 12!! Bet pizza and mcds in on there too
I wouldn't avoid or indulge - if it's something you enjoy, I'd fit it into your cals/macros.0 -
Indeed! Most of them are pretty obvious, like donuts and deep-fried foods, but ice cream caught my eye because I've seen the conflicting opinions. I do follow IIFYM...Terrible 12!! Bet pizza and mcds in on there too
I wouldn't avoid or indulge - if it's something you enjoy, I'd fit it into your cals/macros.
...and do indulge already *blushes*0 -
I've never had a problem with ice cream, I've lost weight with it, it's just not over doing it, it's personal preference. Plus there's so many varieties like sorbet which is great for carb loading day, low fat ice cream which has same carbs, lower fat with fewer calories and just regular ice cream if you dgaf. So many choices0
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Steak and Mash bulker
8oz skirt steak
2-3 servings of mashed potatoes mixed and mashed with the following:
1 cup mozzarella cheese
1/2 cup whole milk
1-2 scrambled eggs
Chicken and rice bulker
9oz chicken
1tbsp olive oil
1.5 cups brown or white rice with 1/2tbsp butter while boiling
1/2-1 cup Black beans mixed with:
1 avocado
1/2 tomato
1/2 onion on top of the chicken or mixed in rice
1/2 oz peanuts on side
Seafood
8oz Salmon
2 cups brown or white rice
1tbsp olive oil
1 cup arugula
Mushrooms: As many as your heart desires
Desserts:
Ice cream and fruits
yes to all this.
the rest of the rubbish you post- no thanks.
Yeah I figured most people would prefer the second set, which is what I prefer also, but for the beginners looking for fast and quick smoothies, it will come in handy.
But not even the breakfast and post workout though? :O
Took me a while to delve into the whole foods thing in the second set! Now it is all i eat. More will come.
I will definitely try the Smoothie at the top, can you recommend some wallet friendly protein powders? I have been struggling to gain weight for 5 years with no health issues. . . 95 lbs and 5'5". I want to get bigger ! ! ! TIA0 -
i been bulking for the past few years going from really skinny (under 180) 18% bf (skinny fat) to 230 right now at 13-14% bf.
I'm gonna share a few meals that have helped me get there. For women, use half the serving sizes... Honestly anyone can use these. These are my meals and what worked for me. Please everyone else input some foods, let's try to make this a thread where people who want to gain weight can look and browse!
more peanut butter, full fat milk. Wanna get crazy? Then add a few scoops of ice cream lol.
Here are a few things high in calories:
Smoothie:
2-3 Scoops Protein powder
2 cups of whole fat milk
4 tbsp Peanut Butter (1 serving is 2tbsp so its actually 2 servings)
1 banana
1 cup oats
(About 800-900 calories with a good protein/fat/carb ratio)
If you aint watching macros much and just want weight, add an ice cream scoop
Post Workout mass gainer
2-3 scoops whey
1 everything bagel
4 tbsp Peanut Butter
3 servings of Concord grape jelly
1 Banana
(900+ calories)
Breakfast:
1.5 cups oatmeal
Mix in 1 cup of granola
Mix in 1/2 or 1 cup Raisins
Mix in 1 or 1.5 servings of mixed unsalted nuts like cashews, hazelnuts and walnuts
4 Whole eggs
6 egg whites
Down it with 1 cup of milk mixed with 1 scoop whey
Easy 3000 calories with 3 meals if you dont have much time.
OH! One more thing. Choosing whole foods over shakes/smoothies is always best for gaining weight due to better micronutrient intake from real whole foods. So add milk and cheese into them mashed potatoes and smother that roast half chicken with BBQ sauce and olive oil
Want some real food?
Steak and Mash bulker
8oz skirt steak
2-3 servings of mashed potatoes mixed and mashed with the following:
1 cup mozzarella cheese
1/2 cup whole milk
1-2 scrambled eggs
Chicken and rice bulker
9oz chicken
1tbsp olive oil
1.5 cups brown or white rice with 1/2tbsp butter while boiling
1/2-1 cup Black beans mixed with:
1 avocado
1/2 tomato
1/2 onion on top of the chicken or mixed in rice
1/2 oz peanuts on side
Seafood
8oz Salmon
2 cups brown or white rice
1tbsp olive oil
1 cup arugula
Mushrooms: As many as your heart desires
Desserts:
Ice cream and fruits
Great meal suggestions!0 -
ShawnLoomer wrote: »Steak and Mash bulker
8oz skirt steak
2-3 servings of mashed potatoes mixed and mashed with the following:
1 cup mozzarella cheese
1/2 cup whole milk
1-2 scrambled eggs
Chicken and rice bulker
9oz chicken
1tbsp olive oil
1.5 cups brown or white rice with 1/2tbsp butter while boiling
1/2-1 cup Black beans mixed with:
1 avocado
1/2 tomato
1/2 onion on top of the chicken or mixed in rice
1/2 oz peanuts on side
Seafood
8oz Salmon
2 cups brown or white rice
1tbsp olive oil
1 cup arugula
Mushrooms: As many as your heart desires
Desserts:
Ice cream and fruits
yes to all this.
the rest of the rubbish you post- no thanks.
Yeah I figured most people would prefer the second set, which is what I prefer also, but for the beginners looking for fast and quick smoothies, it will come in handy.
But not even the breakfast and post workout though? :O
Took me a while to delve into the whole foods thing in the second set! Now it is all i eat. More will come.
I will definitely try the Smoothie at the top, can you recommend some wallet friendly protein powders? I have been struggling to gain weight for 5 years with no health issues. . . 95 lbs and 5'5". I want to get bigger ! ! ! TIA
Hi! Try MTS Whey from tigerfitnessdotcom, it's like 45-50 bucks for 65 servings that can last you like 2 months. Great quality, dissolved better than optimum nutrition. If not, try optimum nutrition regular 5lb protein jug with 75 servings... You can catch em on sale soletes for 50-60 bucks. That is cheap for a 2 months and a half worth (given that you use one scoop a day). There are no real "bargain" proteins... If it's cheap like that stuff from Walmart, it won't mix great, probably taste horrible and the protein count won't be that which was claimed. Save 55 bucks and get one of the two proteins I mentioned. Fairly cheap.
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