Last updated: September 3, 2025
Yes—you can gain weight without junk food. Below are 10 healthy high calorie recipes for weight gain, each built around lean protein, complex carbs, and healthy fats. Most land between 600–800+ calories with at least 25–50g protein per serving. Pair them with strength training and a modest daily surplus.
Weight-Gain Basics (Quick Math)
- Target surplus: +300–500 calories/day typically yields gradual, lean weight gain.
- Protein: aim for ~0.7–1.0 g per lb bodyweight/day spread across meals.
- Training: prioritize progressive strength work 2–4x/week to support muscle gain.
Want done-for-you options? Explore our High-Protein Box, customize with Build-a-Meal Plan, or add hearty breakfasts like Overnight Oats.
10 Recipes (600–800+ Calories, Protein-Forward)
Nutrition values are estimates and vary by brands/portion sizes. Adjust oil, grains, and toppings to hit your targets.
1) Peanut Butter Banana Overnight Oats (Greek Yogurt)
Approx per serving: 700 kcal | 35g protein | 80g carbs | 25g fat
Ingredients
- 1 cup milk (or fairlife/ultra-filtered), 1/2 cup rolled oats
- 1/2 cup Greek yogurt, 1 tbsp chia seeds
- 1 banana (sliced), 2 tbsp peanut butter, pinch of salt
Directions
- Stir milk, oats, yogurt, chia, and salt in a jar.
- Top with banana and peanut butter; chill overnight.
Shortcut: Our ready-to-eat Overnight Oats make this even easier—just add nut butter and fruit.
2) Chicken Alfredo Pasta with Broccoli
Approx per serving: 750 kcal | 45g protein | 80g carbs | 25g fat
Ingredients
- 6 oz cooked chicken breast (sliced)
- 2 cups cooked pasta, 1 cup steamed broccoli
- 3/4 cup light Alfredo sauce, 1 tbsp olive oil, pepper
Directions
- Toss hot pasta with sauce and oil; fold in broccoli and chicken.
- Season and serve; add Parmesan if desired.
3) Salmon Rice Bowl with Avocado & Edamame
Approx per serving: 720 kcal | 40g protein | 75g carbs | 28g fat
Ingredients
- 5 oz cooked salmon, 1 cup cooked rice
- 1/2 avocado, 1/2 cup shelled edamame
- 1 tbsp soy sauce + 1 tsp sesame oil, scallions
Directions
- Add rice to a bowl, top with salmon, avocado, edamame.
- Drizzle soy + sesame; finish with scallions.
4) Steak, Sweet Potato & Spinach (Skillet)
Approx per serving: 820 kcal | 50g protein | 70g carbs | 32g fat
Ingredients
- 6 oz sirloin (sliced), 1 large cooked sweet potato (cubed)
- 2 cups spinach, 1.5 tbsp olive oil, garlic, salt, pepper
Directions
- Sear steak in 1 tbsp oil; set aside. Sauté spinach with garlic in remaining oil.
- Toss in sweet potato and steak; season.
5) Turkey & Cheese Quesadilla with Guacamole
Approx per serving: 650 kcal | 35g protein | 55g carbs | 28g fat
Ingredients
- 2 medium tortillas, 4 oz deli turkey (or cooked ground turkey)
- 3 oz shredded cheese, 1/4 cup guacamole
Directions
- Fill tortillas with turkey and cheese; toast in a skillet until melty.
- Serve with guacamole.
6) High-Calorie Smoothie (Chocolate PB Banana)
Approx per serving: 800 kcal | 45g protein | 90g carbs | 30g fat
Ingredients
- 1 cup milk, 1 banana, 1 scoop chocolate whey or plant protein
- 2 tbsp peanut butter, 1/2 cup oats, ice
Directions
- Blend everything until smooth. Add oats or milk to adjust thickness/calories.
7) Lentil Coconut Curry with Rice (Vegan)
Approx per serving: 700 kcal | 28g protein | 100g carbs | 20g fat
Ingredients
- 1 cup cooked brown rice
- 1 cup cooked lentils, 1/2 cup light coconut milk
- Curry paste or powder, spinach, lime, salt
Directions
- Simmer lentils with coconut milk and curry; wilt in spinach.
- Serve over rice; finish with lime.
8) Cottage Cheese Parfait with Granola & Honey
Approx per serving: 620 kcal | 35g protein | 70g carbs | 18g fat
Ingredients
- 1.5 cups cottage cheese, 1 cup granola
- 1 cup berries, 1 tbsp honey (or maple)
Directions
- Layer cottage cheese, granola, and berries; drizzle honey.
9) Tuna Melt on Sourdough
Approx per serving: 710 kcal | 45g protein | 55g carbs | 28g fat
Ingredients
- 1 can tuna (drained), 1–2 tbsp mayo or Greek yogurt
- 2 slices sourdough, 2 slices cheese, tomato
- 1 tsp butter or olive oil for toasting
Directions
- Mix tuna with mayo/yogurt. Build sandwich with cheese and tomato.
- Toast on skillet with butter/oil until golden and melty.
10) Breakfast Bagel Sandwich (Eggs, Turkey Bacon, Cheese)
Approx per serving: 700 kcal | 35g protein | 60g carbs | 28g fat
Ingredients
- 1 everything bagel, 2 eggs (or egg + egg whites)
- 2 strips turkey bacon, 1 slice cheese
- 1 tsp butter or oil
Directions
- Cook bacon; scramble or fry eggs in a little butter/oil.
- Layer on toasted bagel with cheese; cover briefly to melt.
Need grab-and-go? Check our high-protein breakfast options while we roll out new items.
Easy Ways to Scale Calories Up
- Add 1–2 tbsp olive oil, butter, nut butter, or mayo to meals.
- Top bowls with avocado, cheese, seeds, or a handful of nuts.
- Use whole milk, ultra-filtered milk, or add dry milk powder to shakes.
- Choose larger portions of grains/tortillas/breads when you need more calories fast.
3-Day Sample Meal-Prep Plan (Add ~600–800 kcal/day)
Pair with your usual meals; adjust portions to your needs.
- Day 1: #6 smoothie AM, #2 pasta lunch, nuts & dried fruit snack.
- Day 2: #1 oats AM, #3 salmon bowl lunch, yogurt + granola snack.
- Day 3: #10 breakfast bagel, #7 curry lunch, PB & banana on toast snack.
For effortless variety, mix in our High-Protein Box or build custom portions with Build-a-Meal Plan. Bulk staples are available in Buy in Bulk.
FAQs
What are the best healthy high-calorie foods for weight gain?
Nuts and nut butters, avocado, olive oil, cheese, full-fat dairy, tortillas/grains, and protein-dense foods like chicken, salmon, eggs, yogurt, and tofu.
How fast should I try to gain?
A small surplus (+300–500 kcal/day) typically supports 0.5–1.0 lb/week. Go slower if you’re new to lifting or want leaner gains.
Can I gain weight without junk food?
Absolutely. Emphasize protein, complex carbs, and healthy fats; use calorie-dense add-ons (oils, nuts, avocado) to scale meals up.
Are high-calorie smoothies healthy?
They can be when they include protein (whey/Greek yogurt), fruit, oats, and healthy fats. Watch added sugars.
