48 Healthy High Calorie Meal Prep Recipes for Bulking (2024)

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Trying to bulk and add some muscle this year? These easy high calorie meal prep recipes will give you plenty of ideas to gain some healthy weight.

The key to putting on muscle is being in a caloric surplus – this means you’re eating more calories than your body burns each day. If you have a hard time gaining weight or eating enough food then these calorie dense meal prep ideas will help.

The key is to pick foods that are high in calories without making you super full.

I have a wide selection of cheap high calorie meal prep ideas, with most taking 30 minutes or less of prep time.

If you’re new to meal prep, make sure to have a look at my meal prep beginners guide. I also have a bunch of high protein meal prep ideas for people who regularly exercise.

48 Easy High Calorie Meal Prep Recipes

This is a great time to bookmark this page so you can refer back to these high calorie meal prep ideas easily.

1. High-Calorie Carrot Cake Overnight Oats

Prep Time: 15 Minutes

Overnight oats make for the perfect meal prep breakfast laden with calories! Over 700 calories per serving, and there are many helpful vegan dietitian tips in the post!

This prep is so easy to prepare and healthful and appetizing! The best part is that you can use it as a base plan and modify it any way you’d like. You can substitute any fruit or nut butter for the peanut butter and add whatever spices or extracts you want to give your oats more savor.

I love this dish because it’s high in protein and fiber calories, making it a good meal plan option for bulking. It’s also very filling, so it’ll keep you full until your next meal.

2. Chicken Fajita Burrito Bowls

Prep Time: 15 Minutes

One of the easiest, high calorie meal prep ideas for lunch or supper! This gluten-free chicken fajita bowl is packed with flavor from homemade fajita seasoning. A dairy-free burrito bowl variation, this fajita bowl makes the perfect quick weeknight dinner

3. Keto Cauliflower Mac and Cheese with Chicken Thighs

Prep Time: 10 Minutes

This keto cauliflower mac and cheese with chicken thighs are loaded with protein calories and takes about 30 minutes to make.

Chicken thighs are great for bulking because they contain high amounts of protein and healthy fats like omega-3 fatty acids. Chicken thighs are also rich in vitamin D, which helps your body absorb calcium from other foods It is a complete banquet meal that you can prep ahead and enjoys!

4. Instant Pot Pot Roast

Prep Time: 15 Minutes

The best Instant Pot pot roast with beef, potatoes, carrots, fresh herbs, and spices, all cooked in the pressure cooker until perfectly tender. A comfort food classic that is easy to prepare and always a big hit with both kids and adults.

I love using my Instant Pot because it makes preparing nutritious dishes much easier, especially when they require long cooking times. This pot roast dish is no exception. The Instant Pot cooks the roast in just 20 minutes so that you can spend more time at the gym or with friends and family instead of in the kitchen!

5. BBQ Chicken Salad

Prep Time: 20 Minutes

This BBQ chicken salad is a fresh and colorful combination of grilled BBQ chicken, veggies, cheese, black beans, and tortilla strips; all tossed in ranch dressing. It’s a nutrient-dense salad perfect for a work lunch as it doesn’t require reheating.

If you want to make this meal plan more filling, add some extra starchy calories like white rice or quinoa.

6. Instant Pot Millet Khichdi

Prep Time: 10 Minutes

Millet khichdi is an Indian-style risotto made with millets and lentils. Millet is a staple in Indian cooking, but it’s also incredibly nutritious. It’s high in fiber, magnesium, and other nutrients. This Millet Khichdi is made in an Instant Pot to make this meal much more effortless. This hearty one-pot meal is loaded with vegetables of your choice and is very comforting and filling.

This dish contains over 430 calories per serving, making it ideal for those looking to bulk up or add some extra calories to their diet.

7. Oven-melted Feta and Veggie Bake

Prep Time: 10 Minutes

This scrumptious oven-melted feta and veggie bake is easy and quick to make. This dish is a wonderful way to get in some extra veggies. It takes 10 minutes prep time and 30 minutes in the oven. This low-carb dish is perfect for bulking. The feta cheese is a great source of protein calories, and the vegetables provide fiber and nutrients.

8. Macaroni and Cheese with Caramelized Onions and Bacon

Prep Time: 30 Minutes

Make this gourmet macaroni & cheese with caramelized onions & bacon to elevate your dinner. This dish is so easy to make you will want to make it every week. You can serve this great dish on its own or as a side with some grilled or pan-fried meats. Combining onions, bacon, and sharp cheddar cheese makes for an indulgent meal. It’s also packed with protein and carb calories, which makes it ideal for bulking.

This casserole is an upgrade to any regular old mac & cheese, and it can be made ahead of time since it rewarms beautifully.

9. Sheet Pan Thai Chicken with Bok Choy

Prep Time: 10 Minutes

Marinated in a rich and creamy peanut sauce, this easy and delicious oven-baked chicken with bok choy is full of appetizing, complex flavors, making this a year-round family favorite. While the chicken tastes better in this particular dish, I also like how the meal turns out when the baked chicken is done on a sheet pan for so long.

This is one of my favorite asian meal prep ideas because bok choy is such an easy vegetable to make and prep!

10. Instant Pot Chicken Biryani

Prep Time: 40 Minutes

A one-pot dish with long-grain basmati rice, chicken, fresh spices, and herbs is cooked over low heat for the most delectable flavors. Chicken biryani is a traditional Indian dish usually cooked on the stovetop or in an oven, but this Instant Pot Chicken Biryani formula uses the Instant Pot instead. The result is an appetizing meal that will fill you up without weighing you down!

This is one of my favorite Indian meal prep ideas because the chicken + biryani rice is loaded with calories and is great for post-workout recovery.

11. Orecchiette with Meatballs

Prep Time: 30 Minutes

This orecchiette with meatballs is a traditional dish on Sundays and holidays in Southern Italy. But it also makes a fantastic meal plan idea as you can make it in advance.

This pasta dish is the perfect way to get your calories in while you are bulking up. It’s got plenty of protein thanks to the meatballs and cheese, which will keep you full until supper time. Plus, it’s super easy to make!

The meatballs are made from ground beef and pulled pork, both lean protein sources. This means that they won’t leave you feeling bloated after eating them.

12. Chicken, Broccoli, and Rice Pilaf

Prep Time: 30 Minutes

This Chicken, Broccoli, and Rice Pilaf is perfect if you want something high in protein but still has a mix of carbs and fats to keep your digestion wholesome.

The chicken is marinated in olive oil, garlic, and lime juice, which adds flavor to the dish. The rice is cooked using a pressure cooker, so it’s ready quickly when you are.

You can make it in advance and heat it up when you need it. It will last in the fridge for three days or so. This meal serves nine people.

13. Chicken Parmesan with Zoodles

Prep Time: 1 Hour 15 Minutes

This scrumptious Chicken Parmesan with Zoodles is perfect for bulking because it contains many calories. Chicken Parmesan is a classic Italian dish that almost everyone loves. The zucchini noodles replace the traditional pasta, and it works! You can also try this with spaghetti squash or yellow squash.

This dish will make 4 servings; each serving comes out to be 1098 calories and 144 grams of protein. You can make double or triple batches of everything, then eat it over a few days. The zucchini noodles will stay in the fridge for up to five days if you don’t use them all right away, but they’re best when they’re fresh!

14. Beef Chimichangas

Prep Time: 35 Minutes

These beef chimichangas are delicious and easy meal that is perfect for the bulk. They are perfect for making in bulk and then freezing or refrigerating whenever you need a quick meal. While these beef chimichangas are very filling, they are also low in carbs, so you can eat them without worrying about gaining weight.

The best part about this recipe is that it is so easy to make and only requires a few simple ingredients. It’s convenient if you’re looking for some nutritive meal prep ideas loaded with calories, which is suitable for bulking. You can heat it and eat it as is, or add some veggies to make it a complete meal.

15. Baked Eggs with Spinach and Feta

Prep Time: 45 Minutes

This is one of them if you’re looking for nutritious meal prep ideas high in calories! It is one of my go-to meals when I’m in a rush and want something quick and delicious. It’s also great if you’re looking to bulk up. Pro tip: To create your shopping list, list every ingredient required for all recipes in the upcoming week.

This baked egg formula is really simple to make, and It’s packed full of protein and nutrients, making it a great breakfast option. This formula is also very versatile – add meat, green beans, broccoli, or other vegetables.

While you can use any type of eggs, I prefer free-range organic brown eggs because these eggs taste better than regular white ones. If you can’t find them near you, just use whatever kind of eggs you can get your hands on.

16. Mexican Chicken Casserole

Prep Time: 35 Minutes

This Mexican-inspired dish is scrumptious and has a lot of flavors. It’s also easy to make and can be used as leftovers for lunch or dinner the following day. The chicken is cooked in a flavorful sauce, which includes cherry tomatoes, jalapeños, and other spices. The best part? You can add more or less pepper to adjust the amount of spice you want.

17. Buffalo Chicken Dip with Celery Sticks

Prep Time: 5 Minutes

This dish is a fun twist on classic Buffalo wings. It’s full of delicious buffalo chicken flavor.

I love Buffalo Chicken Dip because it’s easy, it’s high in calories so that I can consume a lot of it! This formula makes 12 servings of dip and is perfect for parties or casual get-togethers with friends.

I like to pair the buffalo chicken dip with celery sticks and carrots. The celery sticks are great for dipping, but if you want something more substantial, try adding some baked chips (like Ruffles) or crackers. You can also use this as a filling for your tacos or burritos.

18. BBQ Chicken Quinoa Bowls

Prep Time: 28 Minutes

This BBQ Chicken Quinoa Bowls formula is a great way to make a quick and nutritious meal that can be prepped ahead of time.

It’s low-carb, keto-friendly, and takes less than 30 minutes to make! You can make these as big or small as you want to, depending on how much comfort food you need to make.

Quinoa is full of protein calories, which will help you build lean muscle mass. The chicken provides an excellent source of protein as well, while the vegetables provide fiber and other nutrients.

I like to use chicken breasts because they have lots of flavors, though you are free to use chicken thighs instead. I also love using quinoa instead of rice because it has more protein and fiber, which keeps me fuller longer!

19. Tuna Salad Wraps with Avocado Spread

This is a flavorsome and filling tuna salad made with canned tuna, avocado, and broccoli. It is a nourishing, high-calorie food prep formula for bulking that you can make in bulk and consume for lunch or supper throughout the week. The avocado will help keep you full longer while providing nutritive fats and nutrients.

You can also use canned salmon instead of tuna if you prefer.

20. Buffalo Chickpea Lettuce Wraps

I’m all about being healthy, but let’s be honest: I love comfort food. And sometimes that means eating really good stuff, which is why I love these buffalo chickpea lettuce wraps. They are super easy to make, taste amazing, and keep you full all day long!

These buffalo chickpea lettuce wraps are one of my favorite healthy prep diets full of calories.

The base of this meal is ground chicken breast seasoned with garlic powder, onion powder, paprika, olive oil, and cayenne pepper, then cooked until browned in olive oil or coconut oil. Add chopped red bell pepper or green peppers if you prefer veggies other than lettuce in your wraps.

21. Tomato and Mascarpone Pasta Bake

Prep Time: 15 Minutes

A tomato and mascarpone pasta bake that you put together within 15 minutes, full of delicious vegetables, ground beef, and a creamy mascarpone tomato sauce. An easy recipe for busy days. This is a super easy ground beef recipe for a weeknight dinner!

22. Lasagna with Ricotta

Prep Time: 1 Hour

This Lasagna with ricotta may take some time to make but it’s worth the treat! It uses four types of cheese and has a delicious meaty filling. It’s also a freezer-friendly meal prep recipe, making it perfect for batch cooking.

23. Creamy Chicken and Wild Rice Soup

Prep Time: 15 Minutes

Easy creamy chicken and wild rice soup filled with nourishing veggies, juicy baked chicken, and chewy-delicious wild rice. This is perfect for batch cooking on the weeknights; you can make double and have half with the family and save half for the following days. This soup dish is one of my favorite freezer meal prep ideas! After you prep a big batch, you can save some and reheat it on a rainy day when you don’t feel like cooking!

24. Sweet Potato Red Lentil and Coconut Curry

Prep Time: 10 Minutes

This sweet potato lentil curry is the perfect one-pot meal when you’re after a really healthy yet easy recipe. It’s ready in less than 30 minutes and meal-pep as well as freezer friendly.

25. Easy Creamy Peanut Sauce Stir Fry

Prep Time: 10 Minutes

Fragrant ginger, tender veggies, and a creamy peanut stir fry sauce come together to make this delicious vegan dish. It’s beginner-friendly and only takes 25 minutes, making it the ideal meal prep! Pro tip: Before creating your shopping list, list every ingredient required for each recipe in the upcoming week.

26. Whole30 Chicken Shawarma Bowls

Prep Time: 25 Minutes

This is the ultimate Whole30 lunch formula! Stave off those feelings of deprivation with this easy but seriously juicy Chicken Shawarma Bowl. Served over grain-free cauliflower tabbouleh with kalamata olives, pickled red onions, and a zippy lemon tahini sauce, you’ll happily face-plant into this nutritious lunch every single day. Naturally low-carb, gluten-free, dairy-free, high calories and Whole30. These shawarma bowls are one of my favorite whole30 meal prep ideas!

27. Crockpot Black Bean Lentil Quinoa Chili

Prep Time: 10 Minutes

The most satisfying cold weather cozy option. With the right amount of flavorings, this vegetarian, healthy and delicious Crockpot Black Bean Lentil Quinoa Chili can easily be made vegan.

28. Tofu Stir Fry with Peanut Sauce

Prep Time: 15 Minutes

This rich and satisfying tofu stir fry with broccoli and bell peppers is a quick formula for meal prepping with a sweet and spicy homemade coconut milk peanut sauce.

29. Zucchini, Chickpea and Potato Curry

Prep Time: 20 Minutes

For a nourishing yet flavorful meal prep, try this vegan Indian curry dish. It packs a lot of protein, vegetables, and a rich, spicy coconut milk curry. It is the perfect recipe to make ahead, reheat, and enjoy all week.

30. Peanut Butter Banana Oatmeal

Prep Time: 10 Minutes

This Peanut Butter Banana Oatmeal is a great meal prep idea. It’s easy to make, filling, and nutrition packed. It contains a good amount of fiber and protein, keeping you full for hours!

This dish full of calories is even easier to store in the fridge. You can also freeze it and heat it later when you dine.

31. High Protein Quinoa Breakfast Bowl

Prep Time: 5 Minutes

This high protein Quinoa Breakfast Bowl consists of quinoa, spinach, eggs, and avocado. It has about 400 calories per serving and is loaded with protein and fiber calories. The egg whites will provide a good amount of protein, while the avocado will give you healthy fats to help keep you full all morning long.

Quinoa also provides fiber, which slows digestion so your body can better use all of the nutrients in this meal. To make this dish tastier, add some spices such as paprika or turmeric for an added flavor boost!

32. Creamy Chicken Zoodles with Spinach

Prep Time: 30 Minutes

This is one of my favorite Creamy Chicken Zoodles with Spinach dishes to make when I’m on a high-calorie meal prep day. It’s super easy to make, the ingredients are inexpensive, and it tastes fantastic! It’s also a great way to add more veggies to your diet.

The chicken zoodles are made by spiralizing zucchini and mixing them with chicken breast, spinach, and parmesan cheese. For the sauce, you can use garlic powder, cayenne pepper, salt and pepper, fat-free cream cheese, Greek yogurt, and Parmesan cheese. It tastes like Alfredo sauce but without all the extra calories!

33. Thai Chicken Lettuce Wraps

Prep Time: 10 Minutes

This is one of my go-to recipes for bulking because it’s delicious, filling, full of calories, and easy to make! It only takes 10 minutes to make this spicy Thai chicken dish, and it makes 4 servings, so it’s great if you’re cooking for one or more people. You can add rice noodles to this dish or consume it with lettuce wraps as I do! It’s great for lunch or supper and will keep you full until your next meal time!

34. Grilled Skirt Steak Salad with Creamy Avocado Dressing

Prep Time: 20 Minutes

This Skirt Steak Salad is a nutritious dish that will satisfy your craving for chorizo and avocado. The marinade also makes a tasty dressing for the salad.

This is the perfect easy, nutritional food prep for bulking. It’s easy to prepare and the chorizo is tender and juicy. This steak salad can be served as an appetizer or as a main course for lunch or supper.

If you love avocado as I do, you will love this creamy avocado dressing! It’s so scrumptious!

35. Creamy Chicken Korma over Jasmine Rice, Mint Mango Sauce & Naan

Prep Time: 30 Minutes

When you’re trying to bulk up, it’s important that you consume enough calories to support muscle growth. But those calories don’t have to be bland! This meal plan will help you get enough nourishing fats, carbs, and protein to grow new muscle tissue.

This dish is a simple yet appetizing combination of chicken korma and jasmine rice. It is served with mint mango sauce for added taste. The mint mango sauce can be made beforehand and kept in the refrigerator until ready to eat.

36. Buffalo Chicken Salad with Broccoli Slaw and Avocado Ranch Dressing (with Romaine Lettuce)

Prep Time: 20 Minutes

This is one of my favorite chicken salads to make. It has a delicious buffalo chicken salad, broccoli slaw and avocado ranch dressing, all made from scratch! It’s super easy, quick, and healthy!

It’s also one of the best ways to get in some greens if you’re not a fan of salads. This is a great food prep because it’s low maintenance, filling, and can be made ahead of time. While this meal is great on its own, it also makes a great base for other nutritious meals!

37. Chicken Cordon Bleu Stuffed Peppers

Prep Time: 20 Minutes

Chicken Cordon Bleu Stuffed Bell Peppers are a mouthwatering meal prep technique that you can make ahead of time and store in the fridge for easy meals all week long. These stuffed bell peppers have so much flavor they will be your new favorite!

They are filled with chicken thighs or breasts, ham, swiss cheese, and egg yolk sauce. If you’re looking for a meal that will keep you full, this is it! You can use any type of pepper, I prefer green or red bell peppers because they taste the best and are easier to digest than yellow or orange belles.

38. Sweet Potato Skillet Hash Browns with Avocado & Eggs

Prep Time: I hour 15 minutes

This Sweet Potato Skillet Hash Browns with Avocado & Eggs is a great breakfast or brunch option. The avocado adds healthy fats to the meal and helps keep you full for longer. The sweet potatoes are loaded with fiber, which will help keep your digestion regular and your blood sugar levels stable.

You can also use this dish as a base for lunch or dinner by adding grilled chicken or salmon. Just make sure that you’re eating lean protein to stay within your calorie goals!

39. Grilled Chicken with Lemon, Garlic, and Oregano

Prep Time: I hour

Chicken breast is a staple in any nutritious food prep plan. It’s an easy protein source to incorporate into your diet, and it’s relatively low in calories. You can make this dish with bone-in chicken breasts or boneless breast meat. Either way, you’ll get a lot of savor from the lemon juice and oregano. The garlic is optional but highly recommended!

You can also use this marinade on pulled pork or seafood. This Grilled Chicken with Lemon, Garlic, and Oregano dish will make enough for 16 servings of grilled chicken, but you can easily increase it if you want more chicken!

40. Chicken Alfredo Pasta Bake

Prep Time: 50 minutes

This chicken Alfredo pasta bake formula is a great high-calorie meal plan option for bulking. It’s also one of my favorite dishes because it’s super easy, mouthwatering, and wholesome! It’s a great supper option that can be made in advance, stored in the fridge, and reheated when needed.

This dish contains pasta, chicken, and Alfredo sauce, all of which are high-calorie meals. I love using whole-grain pasta for this formula because it gives it more nutritional value than regular white pasta. The only way to get fat from this meal is if you overeat or don’t burn enough calories.

41. Buffalo Chicken Chimichangas

Prep Time: 15 minutes

This dish is easy to make and tastes great! It’s a great food prep that you can use for lunches or banquets. Chicken chimichangas are packed with protein, so they will keep you feeling full longer. The chicken chimichanga also makes it easy to include vegetables such as cauliflower and broccoli.

42. Baked Breakfast Potatoes with Sausage & Peppers

Prep Time: 20 minutes

A hearty breakfast is the perfect way to start the day. These tasty sausages are packed with protein and can be made ahead of time. They make a great breakfast on the go or as a snack at any time.

This meal is quick and easy to make and can be prepared ahead of time for an easy grab-and-go meal. It’s also versatile, so feel free to substitute your favorite filling ingredients!

43. Sweet Potato with Turkey Meatball Ramen

Prep Time: 30 minutes

This dish is perfect for bulking up because it combines lean protein with complex carbs like sweet potatoes and brown rice — plus tons of vegetables! If you need more carbs, add some extra rice or quinoa.

I love this Sweet Potato with Turkey Meatball Ramen dish because all the ingredients are easily available, and it’s easy to make at home you can use ground turkey or baked chicken thighs for the meatballs.

44. Healthy Chicken Teriyaki Bowls (with rice)

Prep Time: 30 minutes

This simple meal prep is perfect for bulking. It’s nourishing and high in calories, so it’s great for anyone trying to gain bulk. The chicken teriyaki marinade is full of flavor, and the chicken thighs cook up tender and juicy. This dish is also great if you want to reduce your carbs and increase your protein-calorie intake.

The base of this food prep is brown rice, which is higher in carbs than white rice but still a healthier choice overall. You can use any type of brown rice you like (like long grain or short grain), but I prefer short-grain because it’s faster cooking time and it’s less sticky when cooked than long grain. But either type will taste great in this meal plan!

45. Vegetarian Quinoa and Black Bean Nachos

Prep Time: 30 minutes

Nachos are one of my favorite comfort foods! They’re easy to make, delicious, and can be made with so many different variations. Nachos are great for meal prep because they can be used as a snack or even a full meal, depending on how many calories you want your nachos to have.

If you’re looking for a high-calorie meal, this easy Vegetarian Quinoa and Black Bean Nachos recipe is perfect. It has the perfect amount of carbs and fats to give you energy and keep you full throughout the day.

The quinoa adds more protein than regular corn chips would give you a little more bang for your buck!

46. Avocado Egg Salad Wraps with Bacon and Tomato

Prep Time: 20 minutes

Egg salad is a classic, but this lightened-up version is just as satisfying. Adding avocado and Greek yogurt makes the egg salad creamy and luscious.

The best part about this high-calorie avocado egg salad is the crispy bacon on top! And if you want more crispy bacon, just layer it on top instead of sprinkling it over the egg salad. This will add extra calories (and savor) to your egg salad for bulking.

47. Black Bean Burgers with Guacamole & Caramelized Onions

Prep Time: 20 minutes

Black Bean Burgers with Guacamole & Caramelized Onions are the perfect high-calorie meal to help you bulk up. These scrumptious burgers are made from black beans, which have plenty of protein and fiber, making them more filling than other types of green beans and legumes.

The guacamole adds even more wholesome fats to keep you feeling full and satisfied for longer. And finally, the onions add some extra carbs and flavor to this dish.

48. High-Calorie Almond Butter Brownies

Prep Time: 15 minutes

These Almond Butter Brownies are scrumptious and packed with high-calorie protein and nutrients that will help increase muscle gain. They’re also incredibly easy to make and taste amazing!

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Richmond Howard

Richmond Howard started Meal Prepify in 2019 and has helped over a million people learn how to meal prep, get better at meal planning, and create a kitchen they love to use. He’s an avid home chef and loves to bbq, grill out, and make awesome food for family and friends. He’s been featured on MSN, Renaissance Periodization, and Good Financial Cents.