High Calorie Foods For Bulking {12 Best Meals & Snacks to Eat}

From beginners looking to put on some muscle to professional bodybuilders preparing for the Olympia, bulking is a vital part of training for muscle growth.

Here, the aim is to eat more calories than needed to increase weight. This is done through taking in lots of protein, carbohydrates, and fats.

However, this can be difficult. The main challenge is that it can be hard to eat a high enough amount of food to gain the needed weight.

This is particularly the case for ‘hard gainers,' who find it difficult to gain weight. These people quickly feel full and move around more, which makes it tougher to overeat.

We have a lot of customers who ask what to eat when bulking. This can easily be solved, if the right foods are picked at the start of your nutrional diet plan and you eat excess calories. Below, we will look at the best foods for bulking and becoming a machine!

Best High Calorie Foods for Bulking

The best bulking foods are usually high in calories and highly nutritious, but also foods that are tasty and don’t reduce hunger too much.

Good choices should include lots of protein and healthy fats, and if possible, vitamins and minerals. Carbohydrates aren’t needed as much but are useful for athletes in endurance sports.

This is because protein and healthy fats can help recovery from exercise. Overeating on a high-protein diet also makes it harder to gain fat than overeating on carbohydrates or fats.

Surprisingly, poor choices are high in nutrients like fiber, like whole grains. Highly water-based foods such as fruit or watery vegetables are also less than ideal, because these types of foods and nutrients reduce hunger more than others.

Hunger is often seen as an adverse effect of dieting, but when trying to gain weight, it is a valuable tool for bulking. So foods should decrease hunger, but not by too much.

To help you find the ideal options for your diet, we’ve laid out twelve foods and meals that are good choices for your bulking meal plan.

These options are also organized into possible meals to help you design a diet plan that will help you put on muscle fast.
 

High Calorie Breakfast for Bulking

	French Toast
Calories	235kcl
Carbohydrates	32g
Protein	15g
Fat	35g
Vitamins/ Minerals	Vitamin A, Calcium, Iron

This is one of the best food choices for breakfast when bulking. The high calories along with high amounts of protein and carbohydrates make it an excellent choice for athletes or bodybuilders.

These egg-covered slices of bread are also a very easy and fast to make. Preparing one slice should take around three minutes and increasing the number of slices for added calories can be done easily too.

It is important to use white bread here and not brown or whole grain types. This is because the added fiber may reduce hunger and make it difficult to eat more calories later.

Eggs also have higher quality protein than most other foods, except for meat or dairy. This is because the protein in eggs is more easily absorbed in the body and improves protein synthesis in the body.

This is done by firstly heating a frying pan and layering it with cooking oil or butter. Then, 2-3 eggs should be broken into a bowl and mixed well. This will allow full coating of the bread when dipping each side of the slice into the bowl.

After each side is coated, the bread should be placed in the pan and fried until each side is a light golden-brown colour.

As mentioned, it is easy to add more than one slice at a time for added protein and calories. This can help you add or take away calories as needed. So, this is a good way to increase calories at breakfast time.

 

Mass Gainer Shakes and Smoothies

	Predator Mass	Whey Protein, Milk, Banana, and Kale Smoothie
Calories	393kcl	235kcl
Carbohydrates	50.1g	32g
Protein	32.4g	15g
Fat	6.6g	35g
Vitamins/ Minerals	Fibre, Potassium	Vitamin A, Calcium, Iron

For those who have a busy schedule, shakes or smoothies can offer an easy way to get in calories. They are also useful for including nutritious ingredients like vegetables without reducing hunger too much.

This is because liquid forms of food don’t affect hunger as much as their solid forms. So, you can use these shakes or smoothies to get in vitamins and minerals from your vegetables.

A general guideline for making shakes and smoothies is to include at least one source of protein, like whey protein or egg whites. Along with this, some carbohydrates should be added for taste. It’s here that high-calorie fruits like bananas can be useful.

So, if you’re pressed for time and trying to gain weight, make or buy mass gainer shakes and a blender bottle to save time.  
 

High Calorie Meals for Bulking

Full English Fry Breakfast (Bacon, Eggs, Sausages and Pudding)

	Bacon (4)	Eggs (2)
Calories	160kcl	176kcl
Carbohydrates	2g	0g
Protein	10g	14.6g
Fat	14g	13g
Vitamins/ Minerals	Iron, Sodium	Vitamin A, Vitamin D

	Sausages (2)	Pudding (2)
Calories	264kcl	163kcl
Carbohydrates	6.8g	11.4g
Protein	10.8g	6.1g
Fat	22g	8.3g
Vitamins/ Minerals	None	None

Many bodybuilders will be very happy to see this option included on the list. It really is the ultimate high calorie breakfast for bulking! This combination of foods offers a high-protein (41.5g) and high-calorie (763 calories) meal for bulking up. It is also a fast meal to prepare.

The bacon and eggs offer high amounts of protein. Meanwhile, the sausages and pudding provide extra calories through fat. It’s important to note, though, that this meal is very high in saturated fats. This could lead to unwanted fat gain and high cholesterol. So, while this meal is good for taking in calories, it should be used sparingly. In short, eating a full english breakfast is the perfect way to gain weight naturally and up your carb intake.

Lunch Bulking Meals

 

	White Pasta and Pesto Sauce
Calories	756kcl
Carbohydrates	111g
Protein	21g
Fat	25g
Vitamins/ Minerals	Iron, Sodium

This is a very diverse food that can be used for either lunch or dinner. It is also easily changed by switching sauces or meats. So, no matter what type of diet you're on, white pasta is very useful.

Adding pesto will help increase healthy fats in the food and adding meat like chicken or beef will increase protein. This makes for a pasta dish that is very useful for putting on weight while also providing proper nutrition.

Like with the French toast option, it is important to use the white pasta here and not the whole wheat type. Like in bread, the whole wheat or brown forms are higher in fiber and can reduce hunger to a greater extent than white pasta. 

Subway Sandwiches or Wraps

 

	Big Beef Melt Subway (foot long)	Chicken Fajita Wrap
Calories	816kcl	662kcl
Carbohydrates	78.2g	49.2g
Protein	43.4g	44.4g
Fat	33.8g	30.7g
Vitamins/ Minerals	Iron, Calcium, Sodium	Sodium, Potassium, Vitamin A, Vitamin C, Calcium, Iron

Either of these options is ideal for athletes with busy schedules because they are both fast and easy to get. They are also easy to vary in ingredients, which can be a big help when eating a lot of food.

They can also be made at home if you want to save money or have more control over the nutrient content.

When choosing either a wrap or Subway-type sandwich, it is important to include as much protein as possible with some vegetables to make sure the food is nutritious. Adding sauces is also a good idea as it can improve the taste and help when eating large meals.

Just like with pasta and the French toast, though, whole grain or whole wheat bread should be avoided. But, cheese is a helpful addition due to its high protein and calorie content. Some cheeses, like mozzarella and cheddar, are better than others.

Adding cheese should also be done with caution, as this food can also have a negative effect on cholesterol.

Dinner Foods

Pizza (with Beef, Chicken, Bacon and Pepperoni)

	Pizza (With Beef, Chicken, Bacon and Pepperoni
Calories	1582kcl
Carbohydrates	198.4g
Protein	112g
Fat	53.6g
Vitamins/ Minerals	Iron, Calcium, Vitamin A, Sodium, Potassium

High-calorie? Check. High-protein? Check. Great taste? Check.

This is easily one of the most popular bulking foods for athletes, and for a good reason. The high level of protein and calories makes it an excellent food for putting on weight.

One of the only issues with this choice is that it can leave you feeling stuffed and make it difficult to eat more. This is why it is better near the end of the day. But, even this fullness is mainly due to its extremely high-calorie content.

The ingredients can also be easily changed to suit your preferences. Like with choosing ingredients for sandwiches, you should include as much protein as possible. Also, adding extra cheese is another option to boost calories and protein.

For another easy and diverse option, pizza is a tasty and nutritious choice.

Beef Steak

Each Steak Contains…

	Beef Steak
Calories	320kcl
Carbohydrates	2g
Protein	36g
Fat	15g
Vitamins/ Minerals	Iron, Sodium

The reason this food stands alone, despite its low calorie content, is not only because of its high amount of protein but also due to some different nutrients.

Beef contains a high amount of creatine, with only a pound of beef delivering five grams of creatine. This amount of creatine is enough to help significantly boost strength and muscle growth.

This is higher than other red meats, like duck or lamb, which usually only provide around two grams of creatine.

But, it’s also worth noting that beef can have some saturated fat, though this can vary with different types of beef steak, though. So, despite a moderate fat content, beef is an excellent choice when looking to gain weight and improve strength.

 

	Roast Duck and Vegetable Stir-Fry	Lamb and Vegetable Stir-Fry
Calories	766kcl	602kcl
Carbohydrates	13.5g	86.2g
Protein	31.5g	34.6g
Fat	64.8g	15.5g
Vitamins/ Minerals	Vitamin C, Iron, Potassium, Sodium	Sodium, Iron, Calcium, Vitamin C

This is an option for the more adventurous athlete or gym-goer. Your evening meal is a great opportunity to have some fun in the kitchen putting together high calorie meals for bulking. The duck and lamb both provide a high amount of protein and healthy fats.

Along with this, it’s an easy dish to add vegetables to. The high protein, healthy fat content, and nutrients from the vegetables makes for a great meal to help you put on weight while keeping you healthy and active.

Also, if you’re looking to add more calories or healthy fats, you can use cooking oils like olive or coconut oil to fry the meats and vegetables.

This can help provide more health benefits and increase your total food intake to boost weight gain even further. This option is especially useful for athletes or gym-goers who cannot eat beef or pork, and need to take in their protein from other sources.

Curry (Madras or Korma)

	Lamb Madras	Lamb Korma
Calories	712kcl	802kcl
Carbohydrates	69.9g	38.6g
Protein	26.8g	30g
Fat	37.7g	44.2g
Vitamins/ Minerals	Vitamin C, Calcium, Iron	Vitamin D, Iron, Calcium, Potassium

Unlike the other multiple choice foods on this list, these options offer unique and different benefits to each other.

Spicier curries, like madras or vindaloo, provide a greater health benefit because of their unique nutrients. But, creamier curries, like korma or tikka masala, contain a higher amount of calories.

Just like their benefits, their taste is also very different, and preference of either curry will depend highly on the individual.

But, regardless of the type of curry chosen, both are good choices for trying to put on weight as they're high carb foods. Like other options on the list, their meats can also be varied.

They can also be easily combined with white rice or different pieces of bread to help add more calories if needed.

High Calorie Bulking Snacks

Toast with Avocado Spread

	Toast with Avocado
Calories	485kcl
Carbohydrates	15.9g
Protein	2.5g
Fat	38g
Vitamins/ Minerals	Sodium, Vitamin A

While this food is lower in protein than other options on the list, it is loaded with healthy fats, vitamins, and minerals along with a high amount of calories. In fact, we'd consider avocado is a one of the best calorie dense foods for bulking. It also requires only two ingredients to make and can be eaten hot or cold, which makes it an easy food to eat or pack when on the go. So, if you’re short on time and finding it difficult to take in more fats and vitamins, this is an ideal option.

Peanut Butter and Jam Sandwiches
One Sandwich Contains…

	Peanut Butter and Jam Sandwiches
Calories	410kcl
Carbohydrates	48g
Protein	15g
Fat	18g
Vitamins/ Minerals	Sodium, Vitamin C, Iron, Vitamin E, Magnesium, Copper, Potassium

Similar to how pizza is a favourite dinner meal when bulking, peanut butter sandwiches are easily one of the most loved snack foods. This is due to their great taste and their high protein and healthy fat content. The blended form of peanuts are also lower in fiber and easier to add to different foods. So, anytime you’re looking for a tasty and fast bulking snack, this is a low-cost and versatile option.

Peanuts

Each Pack Contains...

	Peanuts
Calories	550kcl
Carbohydrates	21g
Protein	23g
Fat	38g
Vitamins/ Minerals	Sodium, Vitamin E, Magnesium, Copper, Potassium

Vitamins/Minerals: Sodium, Vitamin E, Magnesium, Copper, Potassium Along with the blended peanut butter, the solid forms of the nuts are also perfect for getting in calories while keeping protein and fats high. It is also high in minerals like potassium, which is essential for heart health. They’re also one of the most convenient bulking snack foods that can be found in nearly all stores as well as bars and some clubs. So, even if you’re on a night out, you can still get some nutritious food and boost your calorie intake.

Weight Gainer Shakes

	Weight Gainer Shakes
Calories	800kcl
Carbohydrates	250g
Protein	50g
Fat	20g
Vitamins/ Minerals	Vitamin A, Vitamin C, Vitamin D, Vitamin E, Magnesium, Calcium, Potassium, Iron, Zinc, B vitamins (such as B6, B12, thiamine, riboflavin, niacin)

Weight gainer shakes are calorie-dense beverages designed to provide a significant amount of calories, protein, and carbohydrates in an easy-to-consume form. These shakes often contain a blend of protein, carbohydrates, healthy fats, and additional ingredients. They can be a useful tool to help meet your increased caloric requirements during a bulking phase.

 

Jerky

	Jerky
Calories	110kcl
Carbohydrates	5g
Protein	15g
Fat	3g
Vitamins/ Minerals	Iron, Zinc, B Vitamins (such as niacin, vitamin B6, and vitamin B12)

Whether it's beef, turkey, or other lean meats, Jerky is a protein-packed snack option. It provides a good amount of protein while being low in fat and carbohydrates. Look for jerky without added sugars or excessive sodium, and opt for leaner cuts for a healthier choice.

Hard Boiled Eggs

	Hard Boiled Eggs
Calories	78kcl
Carbohydrates	1g
Protein	6g
Fat	5g
Vitamins/ Minerals	Vitamin A, Vitamin D, Vitamin E, Vitamin K, B vitamins (such as B12, biotin, and choline), Calcium, Iron, Phosphorus, Zinc, Selenium

Hard-boiled eggs are a nutritious and protein-rich snack. They are packed with essential amino acids, vitamins, and minerals. Eggs are also versatile and can be included in various meals and recipes. 

Protein Bars

	Protein Bars
Calories	300kcl
Carbohydrates	30g
Protein	20g
Fat	15g
Vitamins/ Minerals	Calcium, Iron, Vitman C, Vitamin E, Magnesium, Zinc, Potassium, B Vitamins (such as B6 and B12)

Protein Bars are convenient and portable snacks that offer a concentrated dose of protein. Look for bars with high-quality protein sources like whey, casein, or plant-based proteins. They can be a quick and easy way to increase your protein intake, especially when you're on the go or need a post-workout snack.

 

FAQ

What is the difference between clean bulk and dirty bulk foods?

Clean bulking foods are generally single ingredient foods like chicken, rice, almonds and potato. Dirty bulk foods on the other hand are more processed and often less nutritious. An example would be someone eating a takeout burger and fries to hit their calorie goal for the day.

What are the best cheap high calorie foods for bulking?

The best cheap high calorie carbs are things that can be bought in bulk like pasta, oats and potatoes. Fattier meats can be cheaper than leaner ones, such as higher percentage fat beef mince and chicken thighs. For added fats, olive oil and peanut butter can be added to meals.

What are good snacks for bulking?

The best bulking snacks are:

• protein bars
• jerky
• peanut butter toast
• cereal bars
• nuts
• fruit juice or smoothies
• gainer shakes
• hardboiled eggs
• granola with banana
• sandwiches

What are the best carbs for bulking?

The best carbs for bulking depend on how much you are able to eat. Once sources like rice and potato become too filling, bagels, granolas, carb powders and jams or honey can have their place. Select carbohydrate sources that sit well on your stomach and digest easily.

If you could only recommend one, what is the best meal for bulking overall?

The best bulking meal overall would be low in volume and combine all three macronutrients: protein, fats and carbohydrates. This could be something like meat with rice and oil drizzled on the top. Wholefoods and micronutrient dense sources should always be prioritised where appetite allows.

How often should I eat to bulk up?

To effectively bulk up and support muscle growth, it's important to pay attention not only to what you eat but also to how often you eat. While a higher meal frequency is not essential, it can be easier for some individuals to eat more frequently when trying to bulk instead of sticking to just three meals a day. Consider dividing your daily caloric intake into five to six smaller, well-balanced meals spaced evenly throughout the day. This approach ensures a steady supply of nutrients and calories to fuel muscle growth and repair.

By spacing your meals evenly, you can provide your body with a continuous stream of amino acids from protein-rich foods, as well as a steady supply of carbohydrates and healthy fats. This helps maintain an anabolic (muscle-building) state throughout the day. 

Aim to consume a combination of protein, carbohydrates, and healthy fats with each meal. High-quality protein sources like lean meats, poultry, fish, eggs, dairy, and plant-based proteins such as legumes and tofu should be included in every meal. Carbohydrates from whole grains, fruits, and vegetables provide energy, while healthy fats from sources like nuts, seeds, avocados, and olive oil support hormone production and overall health.
 

How long should I bulk for?

The duration of a bulking phase can vary, but it typically lasts around 8-12 weeks to achieve noticeable muscle mass and size gains.