22 Effective Recipes to Gain Weight Quickly and Safely

Are you looking to gain weight in a healthy and sustainable way? Whether your goal is to build muscle mass, improve your athletic performance, or address underweight concerns, incorporating nutritious and calorie-dense meals into your diet is essential. Below, we share 22 detailed recipes designed to help you reach your weight gain goals.

1. Protein-Packed Peanut Butter Banana Smoothie

Start your day with a calorie-dense smoothie rich in healthy fats, protein, and natural sugars.

• Ingredients:
  • 2 ripe bananas
  • 2 tablespoons peanut butter
  • 1 cup whole milk
  • 1 scoop protein powder
  • 1 tablespoon honey
• Instructions:
  Blend all ingredients until smooth. Serve immediately for a quick, energy-boosting breakfast.

2. Creamy Avocado and Chicken Salad

This dish provides a balance of protein and healthy fats, perfect for a filling lunch.

• Ingredients:
  • 1 avocado, mashed
  • 1 cup shredded cooked chicken
  • 2 tablespoons mayonnaise
  • Salt and pepper to taste
• Instructions:
  Mix all ingredients in a bowl. Serve with whole-grain bread or crackers.

3. High-Calorie Trail Mix

A great on-the-go snack that’s loaded with nuts, dried fruits, and chocolate chips.

• Ingredients:
  • 1 cup almonds
  • 1 cup cashews
  • 1 cup dried cranberries
  • ½ cup dark chocolate chips
  • 1 cup granola
• Instructions:
  Combine all ingredients in a large container. Store in an airtight jar.

4. Cheesy Baked Potatoes with Ground Beef

A comforting, calorie-packed meal that’s easy to prepare.

• Ingredients:
  • 2 large potatoes
  • 1 cup cooked ground beef
  • 1 cup shredded cheddar cheese
  • 2 tablespoons sour cream
• Instructions:
  Bake the potatoes until tender. Slice open, add ground beef, cheese, and sour cream.

5. Oatmeal with Nuts and Seeds

A hearty breakfast option loaded with complex carbohydrates and fats.

• Ingredients:
  • 1 cup rolled oats
  • 1 cup whole milk
  • 2 tablespoons almond butter
  • 1 tablespoon chia seeds
  • 1 tablespoon maple syrup
• Instructions:
  Cook oats in milk, then stir in almond butter, chia seeds, and maple syrup. Top with fresh fruit.

6. Whole-Wheat Pasta with Alfredo Sauce

Boost your calorie intake with this creamy pasta dish.

• Ingredients:
  • 2 cups cooked whole-wheat pasta
  • 1 cup heavy cream
  • 1 cup grated Parmesan cheese
  • 2 tablespoons butter
  • Garlic powder and parsley for seasoning
• Instructions:
  Cook butter and cream in a pan. Stir in cheese and seasoning, then toss with pasta.

7. Energy-Boosting Sweet Potato Toast

Replace traditional toast with sweet potatoes for extra nutrients and calories.

• Ingredients:
  • 1 medium sweet potato, sliced
  • 2 tablespoons almond butter
  • 1 tablespoon honey
• Instructions:
  Toast sweet potato slices until soft. Spread almond butter and drizzle honey on top.

8. Homemade Protein Bars

Perfect for a post-workout snack that’s high in protein and carbohydrates.

• Ingredients:
  • 2 cups rolled oats
  • 1 cup peanut butter
  • ½ cup honey
  • 1 scoop protein powder
• Instructions:
  Mix all ingredients, press into a baking dish, and refrigerate for 1 hour before cutting into bars.

9. Creamy Coconut Rice with Chicken

A filling and nutrient-dense meal with tropical flavors.

• Ingredients:
  • 1 cup jasmine rice
  • 1 cup coconut milk
  • 1 cup cooked chicken strips
  • Salt and pepper to taste
• Instructions:
  Cook rice in coconut milk. Stir in chicken and seasonings. Serve warm.

10. Classic Mac and Cheese

An all-time favorite that’s both satisfying and rich in calories.

• Ingredients:
  • 2 cups elbow macaroni
  • 1 cup heavy cream
  • 1 cup shredded cheese blend
  • 2 tablespoons butter
• Instructions:
  Cook macaroni, then mix with melted butter, cream, and cheese until creamy.

11. Greek Yogurt Parfait

A layered treat with calcium, protein, and healthy sugars.

• Ingredients:
  • 1 cup Greek yogurt
  • ½ cup granola
  • ½ cup mixed berries
  • 1 tablespoon honey
• Instructions:
  Layer yogurt, granola, and berries in a glass. Drizzle with honey.

12. Egg and Avocado Toast

A protein-rich breakfast or snack that’s easy to prepare.

• Ingredients:
  • 2 slices whole-grain bread
  • 1 avocado, mashed
  • 2 poached eggs
• Instructions:
  Spread avocado on toast, then top with poached eggs. Sprinkle with salt and pepper.

13. Protein-Packed Veggie Stir-Fry

A quick and nutrient-rich dinner loaded with protein, healthy fats, and fiber.

• Ingredients:
  • 1 cup cooked brown rice
  • 1 cup diced chicken breast or tofu
  • 1 cup mixed vegetables (broccoli, bell peppers, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
• Instructions:
  Heat sesame oil in a pan, sauté vegetables, add chicken or tofu, and stir in soy sauce. Serve over rice.

14. High-Calorie Tuna Salad Sandwich

A convenient and calorie-dense option for lunch or a snack.

• Ingredients:
  • 1 can tuna in oil, drained
  • 2 tablespoons mayonnaise
  • 2 slices whole-grain bread
  • 1 leaf lettuce
  • Sliced tomato
• Instructions:
  Mix tuna with mayonnaise, then layer on bread with lettuce and tomato.

15. Chocolate Peanut Butter Oatmeal

A comforting breakfast with energy-boosting carbs and fats.

• Ingredients:
  • 1 cup cooked oatmeal
  • 2 tablespoons peanut butter
  • 1 tablespoon cocoa powder
  • 1 tablespoon honey
• Instructions:
  Stir peanut butter, cocoa powder, and honey into warm oatmeal. Top with chopped nuts or chocolate chips.

16. Cheesy Spinach and Egg Scramble

Packed with protein and vitamins, this recipe is perfect for breakfast or brunch.

• Ingredients:
  • 3 eggs
  • 1 cup fresh spinach
  • ¼ cup shredded cheese (cheddar or mozzarella)
  • 1 tablespoon butter
• Instructions:
  Melt butter in a skillet, cook spinach until wilted, then add eggs and cheese. Scramble until done.

17. Calorie-Dense Lentil Soup

A hearty and wholesome option for cold days, full of protein and fiber.

• Ingredients:
  • 1 cup cooked lentils
  • 2 cups chicken or vegetable broth
  • 1 cup diced vegetables (carrots, celery, onion)
  • 1 tablespoon olive oil
• Instructions:
  Sauté vegetables in olive oil, add lentils and broth, and simmer for 20 minutes. Serve warm.

18. Sweet and Savory Stuffed Bell Peppers

A visually appealing and nutrient-rich meal that’s high in calories.

• Ingredients:
  • 4 large bell peppers
  • 1 cup cooked quinoa or rice
  • 1 cup cooked ground turkey or beef
  • ½ cup shredded cheese
• Instructions:
  Hollow out the peppers, stuff them with the quinoa and meat mixture, top with cheese, and bake until tender.

19. Banana Nut Pancakes

Perfect for breakfast or brunch, these pancakes are packed with carbs and healthy fats.

• Ingredients:
  • 1 cup pancake mix
  • 1 mashed banana
  • ¼ cup chopped walnuts
  • 1 cup whole milk
• Instructions:
  Mix all ingredients, cook on a greased griddle, and serve with syrup or honey.

20. Creamy Shrimp Alfredo

A decadent, calorie-rich pasta dish with a seafood twist.

• Ingredients:
  • 2 cups cooked fettuccine
  • 1 cup heavy cream
  • 1 cup cooked shrimp
  • ½ cup grated Parmesan cheese
  • 1 tablespoon butter
• Instructions:
  Melt butter in a pan, add shrimp, then stir in cream and cheese. Toss with pasta before serving.

21. Nut Butter and Jelly Sandwich

An easy-to-make classic with a calorie boost.

• Ingredients:
  • 2 slices whole-grain bread
  • 2 tablespoons almond or peanut butter
  • 1 tablespoon fruit jelly or jam
• Instructions:
  Spread nut butter on one slice of bread and jelly on the other. Press together and serve.

22. Decadent Chocolate Avocado Mousse

A high-calorie dessert option that’s both creamy and healthy.

• Ingredients:
  • 1 ripe avocado
  • 2 tablespoons cocoa powder
  • 2 tablespoons honey or maple syrup
  • ½ cup heavy cream
• Instructions:
  Blend all ingredients until smooth. Chill in the refrigerator before serving.

By incorporating these 22 recipes into your diet, you can effectively increase your caloric intake in a healthy, delicious way. These meals and snacks offer a balance of protein, fats, and carbohydrates, ensuring sustained energy and muscle-building nutrients.