Bulking up? Searching for the best high calorie foods for bulking? Whether you’re trying to pack on muscle mass or just gain weight, your diet is the key.

But not just any food will do—you need bulking foods that are high in healthy fats, complex carbs, and high-quality protein. 

Bulking up takes more than just hitting the gym hard. A high-calorie diet is absolutely crucial to gaining muscle mass because it will fuel your workouts, support muscle recovery, and have essential nutrients for muscle growth. It also typically involves a bit of weight and fat gain since the goal is to increase muscle mass.

From high-protein foods that help you pack on lean muscle to energy-dense whole grains and healthy fats that keep you fueled throughout the day, the following bulking foods will help you reach your goals without feeling like you’re stuffing yourself with empty calories. 

So, if you’re ready to take your bulking journey to the next level, don’t be afraid to gain weight and we have the ultimate list of the best high-calorie foods for bulking to keep you satisfied and on track. 

Grab a plate, and let’s get started!

Best High Calorie Foods For Bulking 

Bulking is all about increasing your calorie intake and monitoring your progress to keep the weight gain in check while maximizing muscle growth. Here are some of the best calorie-rich foods for bulking: 

Protein and Healthy Fats

Fats are the food group that has the highest calories per gram. Only 3 tablespoons of oil, or 40 grams have 360 calories compared to 100 grams of whole pork loin which has 262 calories. But, this doesn’t mean you should be downing oil and butter. 

Fats like butter and oil, although high-calorie, also have high quantities of saturated fats and monounsaturated fats that have been shown to impact heart health and contribute to high cholesterol levels negatively. 

It’s a better idea to swap them for foods with a healthy fat content like eggs, avocados, nut butter nuts, and fish oil. 

Protein-rich foods are made of essential amino acids that are necessary for muscle mass and muscle recovery. Meats like chicken, beef, and pork are high in calories and protein. 

You should eat 1.4-2 grams of protein for every kg of body weight per day, in combination with exercise, to gain muscle mass.  

Complex Carbohydrates

Complex carbohydrates are the best for muscle recovery so they’re a popular bulking food. Foods like rice, oats, and sweet potatoes offer a high-calorie count, along with the slow-releasing energy needed to power through intense workouts. 

These carbs not only help replenish muscle glycogen stores after exercise but also ensure that your body has the fuel it needs to perform at its best.

By balancing your intake of protein, complex carbohydrates, and fats, you can create a bulking diet that supports both muscle gain and overall well-being.

The only downfall is that carbs can make you feel full very quickly so try to pace yourself and have them with every meal. 

You can make any meal high-calorie if you add the following bulking foods. 

Breakfast Ideas – Best High-Calorie Foods For Bulking

Breakfast is the perfect time to load up on calories and fuel your body for the day ahead. If you don’t want to lose weight and want to keep on growing – having a big breakfast is a must for you!

Here are calorie-rich, high-protein breakfast bulking foods that you can add to any of your favorite meals and make them perfect for bulking: 

Bananas: One medium banana is around 120 grams and it has 100 calories. It is not a very high-calorie food as compared to some other options listed here but it is high in vitamins and minerals, very convenient, sweet, and versatile food that can easily put you in a calorie surplus. 

Eggs: One large boiled egg, which is about 50 grams, has 78 calories. You can scramble or fry them and add ingredients like butter to jack up the calories. They’re packed with protein and healthy fats. 

Nut Butters: Nut butters are a fantastic addition to any bulking diet. One tablespoon, or 16 grams of any nut butter has around 100 calories. A couple of spoonfuls of nut butter can easily add a hefty calorie boost of healthy fats to your meals. 

Milk and Whole Milk Greek Yogurt: Whole Milk Greek yogurt and milk are full-fat dairy products that are high in calories and contain essential nutrients for bulking. One cup, or 285 grams of full-fat Whole Milk Greek Yogurt has around 280 calories, and one glass, or 250 ml of whole milk has around 150 calories. 

Avocado: Avocados are packed with healthy monounsaturated fats and fiber. One large avocado is approximately 200 grams which has a whopping 320 calories. 

Bananas: One medium banana is around 120 grams and it has 100 calories. It is not a very high-calorie food as compared to some other options listed here but it is high in vitamins and minerals, very convenient, sweet, and versatile food that can easily put you in a calorie surplus. 

High-calorie Breakfast Meals For Bulking

1. Breakfast Burrito 

A Breakfast Burrito is your best friend on a high-calorie diet. You can fill it up with any of your favorite ingredients like beef, rice, veggies, egg, and beans. 

A standard recipe with 50 grams of cooked rice, 100 grams of canned black beans, 1 medium tortilla, 100 grams of 80% lean cooked ground beef, and a cheese slice is around 700 calories and has the following macros:

• Calories: 700 kcal
• Protein: 50g
• Carbs: 60g
• Fats: 30g

2. Protein Oats 

Start your day with a hearty bowl of oatmeal. Add 100 grams of rolled oats, 15 grams of unsweetened cocoa powder, 15 grams of peanut butter, 1 tablespoon of maple syrup or honey, 320 ml of whole milk, 120 grams of banana (or any high-calorie fruits), 1 scoop of whey protein powder, and 30 grams of nuts to have the perfect bowl of oats in your bulking phase. 

Here are the macros: 

• Calories: 1100 kcal
• Protein: 64g
• Carbs: 147g
• Fats: 44g

This combo is rich in complex carbs, healthy monounsaturated, and protein—everything you need to kickstart your day. 

3. Smoothies And Protein Shakes

When you’re trying to bulk, you have to eat enough calories consistently but that can be a challenge. A great solution is to have liquid calories from smoothies and protein shakes. 

For a delicious recipe of a chocolate protein shake add 1 large (140 grams) banana, 180 ml whole milk, 3 tbsp (21 grams) unsweetened cocoa powder, 170 grams full-fat yogurt, 1 tbsp honey, 1 tbsp (16 grams) of peanut butter, and 1 scoop of Whey Protein powder. 

Here are the macros:

• Calories: 587
• Protein: 30 grams
• Fat: 23 grams
• Carbs: 65 grams

Lunch Ideas – Best High Calorie Foods For Bulking

When you’re on a bulking journey, lunch and dinner are prime opportunities to pack in the calories and nutrients you need to keep building muscle tissue and staying energized. 

Here are some best bulking foods that you can include in your lunch and dinner recipes to make them high in calories: 

• Cottage Cheese: Cottage cheese is an excellent food for muscle gain, offering a wealth of protein, calories, and other nutritional benefits. 

A single cup (210 g) of full-fat cottage cheese contains about 206 calories with 8.2g of carbs, 23g of protein, and 9.7g of fat. It is one of the top choices for weight gain and bulking.

• Sweet Potatoes: a highly nutritious option, sweet potatoes are ideal for weight gain. A medium-sized, or 130 grams of sweet potato has around 160 calories with 37g of carbs, 3.6g of protein, and only 0.1g of fat. In addition, sweet potatoes are high in fiber, vitamin C, vitamin A, and antioxidants, making them great for muscle recovery, especially if you exercise regularly.
• Brown rice: Rice is one of the most calorie-dense foods. Unlike white rice, brown rice is much more nutrient-dense. It is high in fiber, vitamins, and essential minerals that help regulate blood sugar. It also gives you energy for your workouts and helps in muscle recovery. 

100 grams of cooked brown rice has about 337 calories with 77g of complex carbs, 8g of protein, and 2g of fats. 

Chicken breast: Chicken is one of the best foods to bulk that has high-quality protein. It also helps build lean muscle. It is high in protein with 56 g of protein for 176 g of cooked, skinless chicken breast. It also promotes muscle growth and repair, high in vitamin B, and minerals including phosphorous that regulates how your body uses and stores energy. d fueled throughout the day, making it easier to reach your bulking goals. Whether you’re craving something savory, hearty, or packed with protein, these meals have you covered!

Lean beef: Lean beef is an excellent source of high-quality protein, vitamin B, and minerals including zinc and iron. It also has natural creatine that improves lean muscle growth and enhances workout performance. 100 grams of cooked beef has around 250 calories with 10 g of fat (of which 5.2 g is healthy monounsaturated fats) and 35 g of protein. 

Dinner Ideas – Best High Calorie Foods For Bulking

Dinner is the perfect time to go big with protein-rich foods, especially if you’re serious about bulking up. After a long day of work and workouts, your body needs a nutrient-dense meal to help with recovery and muscle growth.

Here are a few meals that you can have for lunch or dinner during bulking that support muscle growth: 

1. Chicken and Rice Bowl with Avocado

A classic for a reason, this chicken and rice bowl is simple, tasty, and packed with lean protein. Combine 200 g cooked skinless grilled chicken breast with a hearty serving of 200 g brown rice, 60 g sliced avocado, and a drizzle of olive oil for healthy fats. Add some veggies like broccoli or spinach for extra calories, nutrients, and vitamins and minerals. 

• Calories: 700 kcal
• Protein: 66g
• Carbs: 56g
• Fats: 22g

2. Beef and Sweet Potato Burrito

Wrap up some 200 g cooked lean beef, 100 g roasted sweet potatoes, 40 g black beans, and 30 g cottage cheese in a large whole-grain tortilla for a calorie-dense burrito that’s perfect to build muscle. Add some salsa, guacamole, sauces, or olive oil for extra flavor and calories.

• Calories: 706 kcal
• Protein: 68g
• Carbs: 56g
• Fats: 19g

3. Steak and Cheese Sandwich

A steak and cheese sandwich is a delicious way to have essential amino acids for bulking. Load a whole-grain bread roll with 300 g thinly sliced steak, 60 g cottage cheese, sautéed onions, and peppers. Pair it with a side of 100 g fries for even more calories.

• Calories: 900 – 1200 kcal
• Protein: 90g
• Carbs: 31g
• Fats: 26g

These calorie-dense lunch and dinner ideas are satisfying for your taste buds, they will increase your protein intake, and also support your bulking goals. k and help you achieve the muscle gains you’re after.

Snack Ideas – Best High Calorie Foods For Bulking

Snacks are your secret weapon when it comes to bulking. They’re a great way to sneak in extra calories throughout the day without feeling overly stuffed. 

Here are a few other bulking foods that are 400 calories and you can have them as a snack throughout the day to help you in your bulking phase:

• 2 Protein Bars (follow the nutritional label for more accurate portion size)
• Smoothie with 150 g Whole-Milk Yogurt, 120 g banana, and 1 scoop Why Protein Powder
• 2 Cheddar Cheese slices and 50 g Whole-Grain Crackers
• 70 g Flavored Hummus with Olive Oil and 90 g Pita Bread
• 70 g Dates stuffed with 35 g Nut Butter
• 75 g Dark Chocolate or 75 g Milk Chocolate 

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

When talking about the best high calorie foods for bulking, dirty bulking and eating junk food does not fit the bill. As junk food will only give you fat gain and not much strength or bulking.

Clean bulking focuses on nutrient-dense, whole foods like lean meats, veggies, and whole grains to build muscle while staying healthy. You can minimize unwanted weight gain by focusing on a clean bulk. 

Dirty bulking, on the other hand, means eating more calorie-dense, less nutritious foods, like fast food and sugary snacks, to gain weight quickly.