Gain muscle mass: 5 high-calorie recipes

If you want to gain lean mass and need to increase your calorie intake, high-calorie and healthy recipes are the solution for your diet!

Some people need to consume a very high number of calories to gain muscle mass. However, contrary to what many people think, this is not always easy.

Three basic rules need to be followed by those who need to increase their calorie intake. The first is to eat more often during the day. The second is to choose foods that are higher in calories. And the third is to make healthy choices – because there’s no point in stuffing yourself with fat and carbohydrates if your goal is to gain lean muscle.

By following the 3 rules above, it becomes easier to reach the recommended number of calories and maintain a diet that promotes hypertrophy.

To help you with your mission, we have selected some high-calorie recipes that will help you grow. These are recipes that contain a high calorie and macronutrient content per serving. Of course, you should consume them according to your needs, which may be greater or smaller than the recommended portions.

5 high-calorie recipes for those who want to gain muscle mass

1- Hypercaloric shake

Ingredients:

• 2 scoops of Whey Protein Concentrate
• 2 cups of whole milk
• 1 banana
• ½ cup oats
• Optional ice

Preparation method:

Blend all ingredients in a blender.

• Calories: 648 calories
• Protein: 72.5 g
• Carbohydrate: 48 g
• Fat: 18.5 g

If you want to make this shake higher in calories, you can add nut or peanut flour. You can also use more fruits. However, if you want to reduce the amount of fat, you can replace the whole milk with skim milk.

2- Chicken and avocado sandwich

Ingredients:

• 2 slices of sliced ​​bread
• 1 lemon
• 1 chicken breast
• 1 ripe avocado
• ½ clove of garlic
• Chopped parsley or coriander
• 1 tablespoon mayonnaise
• Lettuce or arugula leaves as desired

Preparation method:

Season the chicken with salt and black pepper, place it in a pan or grill. Let it grill and turn it until it is golden brown. Squeeze the juice of half a lemon into the pan and cover). Let the chicken cook until it is well cooked and golden on both sides. When it is ready, remove the chicken from the heat and let it rest.

Open the avocado and remove all the pulp, placing it in a bowl. Season with a pinch of salt, black pepper, parsley, garlic and the juice of the other half of the lemon. Mix everything with a fork, mashing some of the avocado and finally add the mayonnaise.

You can toast the bread in a toaster or sandwich maker, then spread almost all of the avocado mayonnaise on one slice of bread and the rest on the other. Place the chicken in small pieces on top of the mayonnaise and add the lettuce to one slice and cover with the other slice of bread.

Nutritional value:

• Calories: 716 calories
• Carbohydrate: 37.5 g
• Protein: 71 g
• Fat: 31.4 g

This snack is a great option for two intermediate meals, but it can also replace a main meal.

It contains a high amount of calories and protein per serving. Almost all of the fat in this recipe comes from the avocado, which is good fat. If you have any restrictions on fat consumption, you can reduce the amount of avocado.

3- X-Salad Bacon Egg

Ingredients:

• 220g ground beef
• 1 egg
• 3 slices of mozzarella cheese
• 1 hamburger bun
• 2 slices of tomato
• 2 slices of bacon
• Lettuce
• 1 tablespoon mayonnaise

Preparation method:

Season the meat with salt, mix and shape into hamburgers. Place in a frying pan and let sit for a few minutes. Turn the hamburger over and when it is almost ready, add the cheese slices. When the hamburger is well cooked and the mozzarella has melted, remove from the heat.

Meanwhile, in another pan, fry an egg and the bacon slices in a non-stick pan. Place the burger on a slice of bread already with mayonnaise, add the egg, bacon, lettuce, tomato and it's ready.

Nutritional value:

• Calories: 850 calories
• Carbohydrates: 31 g
• Protein: 89 g
• Fats: 44 g

4- Protein oatmeal porridge

Ingredients:

• 12 egg whites
• 1 egg yolk
• ½ cup oatmeal
• Cinnamon powder to taste

Preparation method:

Blend all the ingredients in a blender and place the mixture in a pan over high heat. Heat and stir with a spoon until the mixture thickens, remove from heat and enjoy your meal.

Nutritional value:

• Calories: 440 calories
• Carbohydrates: 31 g
• Proteins: 58 g
• Fats: 9 g

An easy way to increase your calorie and protein intake throughout the day, as well as being quick and easy to prepare.

5- Protein bar

Ingredients:

• 2 cups (tea) of oats
• 1/2 cup (tea) of peanut butter
• 4 scoops of whey protein (any flavor)
• 1 tablespoon ground flaxseed
• 1/2 cup (tea) of water

Preparation method:

Mix all the ingredients in a bowl until you get a uniform mixture.

Place the mixture on a baking tray lined with parchment paper. Using a spatula, press and spread until the surface is smooth. Place the tray in the freezer for approximately 30 minutes. Remove, cut into bars and store in the refrigerator.

Nutritional value:

• Calories: 1,823 calories
• Proteins: 120 g
• Carbohydrates: 140 g
• Fats: 87 g

Note: The above values ​​are the total for the recipe. When you cut the bars, the numbers will decrease proportionally to the size of each one.

Protein recipes:

Chicken Salad with Quinoa and Avocado

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