10+ Meal Prep to Gain Weight Recipes Men Will Love

Meal prep can be a great tool for those looking to gain weight, especially for men who want to build muscle and energy. Planning your meals ahead of time allows you to ensure you’re eating nutrient-dense foods that support your goals.

By focusing on high-calorie recipes, you can make it easier to reach your daily caloric intake.

With the right recipes, you can enjoy delicious meals while making sure they fit into your weight gain plan. Meal prep not only saves you time during busy days but also helps you stick to your nutritional goals.

Whether you’re looking for hearty casseroles, filling snacks, or protein-packed options, having meals ready to go keeps you on track.

Overnight Oats with Peanut Butter and Banana

Overnight oats with peanut butter and banana are a tasty and simple option for those looking to gain weight. This recipe is easy to prepare and full of nutrients.

You start by mixing mashed banana with creamy peanut butter. Add in some maple syrup and vanilla extract for sweetness. Then, pour in almond milk to make it smooth.

Next, stir in rolled oats and chia seeds for extra fiber and protein.

Divide the mixture into mason jars and seal them. Refrigerate overnight so the oats can soak up all the flavors.

In the morning, you can grab your oats and enjoy a healthy breakfast that tastes great and keeps you full.

Ingredients

• 1 ripe banana
• 2 tablespoons peanut butter
• 1 tablespoon maple syrup
• 1 teaspoon vanilla extract
• 1 cup almond milk
• 1/2 cup rolled oats
• 1 tablespoon chia seeds

Cooking Instructions

1. Mash the banana in a bowl.
2. Mix in peanut butter, maple syrup, and vanilla extract.
3. Add almond milk and stir until smooth.
4. Stir in rolled oats and chia seeds.
5. Divide the mixture into mason jars.
6. Seal and refrigerate overnight.

Quinoa and Black Bean Salad

This Quinoa and Black Bean Salad is not only tasty but also packed with protein and fiber, making it a great choice for meal prep to gain weight. The mix of quinoa and black beans keeps you full and satisfied.

You can easily prepare this salad using fresh vegetables like cucumbers and bell peppers. The zesty dressing adds a burst of flavor. It can be enjoyed cold, making it perfect for lunch or dinner.

Cooking quinoa is simple. Just follow the instructions on the package, and it’s best to use about 1 cup of dry quinoa to get enough for the salad.

Combine your cooked quinoa with black beans, veggies, and dressing for a delicious meal.

Ingredients

• 1 cup dry quinoa
• 1 can (15 oz) black beans, rinsed and drained
• 1 cucumber, diced
• 1 bell pepper, diced
• ¼ cup chopped cilantro
• Juice of 1 lime
• Salt and pepper to taste

Cooking Instructions

1. Rinse quinoa under cold water.
2. Cook quinoa according to package instructions (about 15 minutes).
3. In a large bowl, combine cooked quinoa, black beans, cucumber, bell pepper, and cilantro.
4. Add lime juice, salt, and pepper. Mix well.
5. Serve chilled or at room temperature.

Chicken Alfredo Pasta

Chicken Alfredo Pasta is a delicious and hearty meal that’s perfect for weight gain. It combines tender chicken, creamy Alfredo sauce, and pasta, making it both satisfying and rich in calories.

To make this dish, you will need some basic ingredients. The creamy sauce is made with butter, heavy cream, and Parmesan cheese, giving it a smooth texture. You can use fettuccine or any pasta you like.

Start by cooking the pasta according to the package instructions.

In a separate pan, cook the chicken until it’s golden brown. Then, prepare the Alfredo sauce by melting butter and adding cream. Stir in the cheese until it melts, and mix everything together.

This dish is not only tasty but also quick to prep. It’s a fantastic choice if you’re looking to enjoy a filling meal.

Ingredients

• 8 ounces fettuccine pasta
• 1 pound chicken breast, cut into strips
• 2 tablespoons butter
• 1 cup heavy cream
• 1 cup Parmesan cheese, grated
• Salt and pepper, to taste

Cooking Instructions

1. Boil water and cook the pasta according to package instructions.
2. In a skillet, cook chicken strips until golden brown.
3. In another pan, melt butter and add heavy cream.
4. Stir in Parmesan cheese and combine until smooth.
5. Mix the chicken and pasta with the sauce.

Smoothie with Avocado and Protein Powder

A smoothie with avocado and protein powder is a delicious way to add calories to your diet. The creamy texture of avocado pairs perfectly with protein powder to create a satisfying drink.

Start with one ripe avocado, which is a great source of healthy fats. Add one scoop of your favorite protein powder for an extra boost. You can choose whey protein or a plant-based option, depending on your preferences.

To make it even tastier, include a banana for natural sweetness and a bit of coconut milk for a smooth finish.

Blend everything until creamy and enjoy!

Ingredients

• 1 ripe avocado
• 1 scoop protein powder
• 1 banana
• 1 cup coconut milk

Cooking Instructions

1. Cut the avocado in half and remove the pit.
2. Scoop out the flesh into a blender.
3. Add the protein powder, banana, and coconut milk.
4. Blend until smooth.
5. Pour into a glass and enjoy!

5) Beef and Sweet Potato Stew

Beef and sweet potato stew is a hearty meal perfect for weight gain. It combines protein from beef with healthy carbs from sweet potatoes. This stew is tasty and filling, helping you reach your calorie goals.

To make this dish, gather fresh ingredients. You can adjust the spices to suit your taste. The flavors blend well, especially when cooked slowly.

This recipe is ideal for meal prep. You can make a large batch and store it for the week. Just reheat and enjoy a warm meal anytime.

Ingredients

• 1 3/4 pounds boneless beef chuck roast
• 2 medium sweet potatoes
• 1 medium onion
• 1 3/4 cups beef broth
• 1 teaspoon ground cumin
• Salt and pepper to taste

Cooking Instructions

1. Cut the beef into chunks.
2. Peel and slice the sweet potatoes.
3. Chop the onion.
4. In a pot, brown the beef over medium heat.
5. Add onions, sweet potatoes, and broth.
6. Season with cumin, salt, and pepper.
7. Simmer on low for about 1.5 hours (about 65 degrees Celsius) until tender.

6) Granola Bars with Nuts and Honey

Granola bars are a great option for a healthy snack that can help you gain weight. These bars are packed with energy and nutrients, making them perfect for meal prep.

You can easily customize your granola bars with different nuts and seeds. Almonds, walnuts, and sunflower seeds provide healthy fats and protein. Honey adds natural sweetness and helps bind the ingredients together.

To make your granola bars, gather your ingredients and get started.

Preheat your oven to 350°F (175°C). Mix the oats, nuts, and honey in a bowl. Then, press the mixture into a baking dish and bake until golden brown.

Ingredients

• 2 cups oats
• 1 cup mixed nuts (almonds, walnuts)
• 1/2 cup honey
• 1/2 cup nut butter (optional)
• 1/4 cup seeds (sunflower, pumpkin)

Cooking Instructions

1. Preheat the oven to 350°F (175°C).
2. In a bowl, mix oats, nuts, and honey.
3. Add nut butter if desired.
4. Press into a baking dish.
5. Bake for 20-25 minutes until golden brown.
6. Let cool and cut into bars.

Tuna and Avocado on Whole Wheat Bread

Tuna and avocado on whole wheat bread is a simple and nutritious meal. It packs protein and healthy fats, making it ideal for weight gain. Avocado adds creaminess while boosting calories.

Start with a ripe avocado. Mash it in a bowl and mix it with canned tuna for great flavor. You can season it with salt, pepper, or lemon juice for an extra kick.

Spread this delicious mixture on two slices of whole wheat bread. Whole wheat provides fiber and adds more nutrients compared to white bread.

This meal is quick to prepare and can be enjoyed at any time of the day. It’s perfect for lunch or a snack after a workout.

Ingredients

• 1 can of tuna (5 oz or 140 grams)
• 1 ripe avocado
• 2 slices of whole wheat bread
• Salt and pepper to taste
• Lemon juice (optional)

Cooking Instructions

1. Open the can of tuna and drain it.
2. In a bowl, mash the avocado.
3. Combine the tuna with the mashed avocado.
4. Season with salt, pepper, and lemon juice if desired.
5. Spread the mixture on the whole wheat bread. Enjoy!

8) Greek Yogurt with Chia Seeds and Berries

Greek yogurt with chia seeds and berries makes a tasty and easy meal prep option. This dish is packed with protein and healthy fats, perfect for weight gain.

Start with some thick Greek yogurt. It is rich in protein, which helps build muscle. Add chia seeds to boost fiber and omega-3s. Chia seeds also help keep you full longer.

Next, mix in your favorite berries. They provide vitamins and add natural sweetness to your meal. You can use strawberries, blueberries, or any mix you love.

This dish is simple to make. Just combine all the ingredients in a bowl, and it’s ready to enjoy or store in the fridge for later.

Ingredients

• 1 cup Greek yogurt (plain or vanilla)
• 2 tablespoons chia seeds
• 1 cup mixed berries (fresh or frozen)
• Honey (optional, to taste)

Cooking Instructions

1. In a medium bowl, mix the Greek yogurt and chia seeds.
2. Stir in the mixed berries.
3. Add honey if you want some sweetness.
4. Enjoy immediately or store in the fridge for up to 5 days.

9) Egg and Cheese Breakfast Burrito

The Egg and Cheese Breakfast Burrito is a tasty option to kickstart your day. It’s packed with protein and quite simple to make. This burrito is great for meal prep and can help you gain weight effectively.

To make it, you’ll need a few ingredients that you likely have at home. Start with eggs, cheese, and tortillas. You can also add veggies or cooked meats for extra flavor and nutrition.

When you’re ready to cook, scramble your eggs. Once they’re fluffy, melt the cheese into the mix.

Lay your tortilla flat and fill it with the egg mixture. Roll it up tightly, and it’s ready to go.

This burrito can be made in batches and stored in the fridge or freezer. Just reheat when you need a quick meal!

Ingredients:

• 4 large eggs
• 1 cup shredded cheese (cheddar or your choice)
• 4 flour tortillas

Cooking Instructions:

1. Scramble the eggs in a skillet over medium heat (350°F or 175°C).
2. Add cheese and mix until melted.
3. Place the egg mixture in a tortilla.
4. Roll it up and enjoy or store for later!

10) Pasta Salad with Chicken and Pesto

Pasta salad with chicken and pesto is a delicious option for meal prep. It’s packed with protein and healthy fats, making it great for gaining weight. You can enjoy the flavors and feel full at the same time.

To make this dish, you start by cooking your pasta until it’s al dente. Drain the pasta and let it cool down. While the pasta cools, you can prepare the chicken and pesto.

Mix the cooked pasta, diced chicken, and pesto sauce in a large bowl. Stir everything together until the pasta is well coated.

You can add other ingredients like cherry tomatoes or arugula for extra flavor.

This dish can be stored in the fridge for up to three days. Just remember to keep any fresh greens separate until you’re ready to eat.

Ingredients

• 2 cups of pasta
• 1 cup cooked chicken, diced
• 1/2 cup pesto sauce
• Optional: cherry tomatoes, arugula

Cooking Instructions

1. Cook pasta according to package instructions until al dente.
2. Drain and cool the pasta.
3. Combine the cooked pasta, diced chicken, and pesto in a bowl.
4. Stir until everything is well mixed.
5. Store in the fridge.