10+ Meal Prep to Gain Weight Recipes Men Will Love

Meal prep can be a great way to support your goals when trying to gain weight. With the right recipes and ingredients, you can create nutritious meals that not only satisfy your hunger but also help you build muscle. This article focuses on meal prep recipes specifically designed for men who are looking to gain weight in a healthy way.

When it comes to meal prepping, planning is key. You’ll want to ensure that your meals are packed with the right balance of proteins, carbohydrates, and healthy fats. These components are essential for providing the energy you need and supporting muscle growth.

With some preparation and creativity, you can enjoy tasty dishes that help you achieve your weight gain goals.

1) High Calorie Baked Penne

High calorie baked penne is a delicious choice for those looking to gain weight. This dish is hearty and filling, packed with protein and flavor. You can enjoy it as a meal prep option for the week.

To make it, you’ll need penne pasta, ground beef, marinara sauce, and various cheeses. The combination creates a rich and satisfying meal. Each serving can provide over 1,000 calories, giving you the energy you need for your bulking goals.

Ingredients

• 12 ounces penne pasta
• 1 pound ground beef
• 4 cups marinara sauce
• 1 cup ricotta cheese
• 1 cup mozzarella cheese, shredded
• 1/2 cup parmesan cheese, grated
• 1 tablespoon olive oil
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. Cook the penne according to package instructions and drain.
3. In a pan, heat olive oil and brown the ground beef. Add salt and pepper.
4. Combine the cooked pasta, marinara sauce, and beef in a large bowl.
5. Layer the mixture in a baking dish with ricotta, mozzarella, and parmesan.
6. Bake for 25-30 minutes until bubbly and golden. Enjoy!

2) BBQ Beef Meatballs

BBQ beef meatballs are a tasty option for meal prep. They are high in calories, making them perfect for weight gain. Each serving contains over 1,000 calories, packed with protein to help build muscle.

To make these meatballs, you can use lean beef to keep them healthy yet filling. Pair them with your favorite BBQ sauce for extra flavor. They are simple to cook and can be made in batches, so you always have a nutritious meal on hand.

Ingredients

• 1 lb (450 g) lean ground beef
• 1/2 cup (60 g) breadcrumbs
• 1/4 cup (60 ml) milk
• 1/4 cup (60 ml) BBQ sauce, plus more for glazing
• 1 egg
• Salt and pepper to taste

Cooking Instructions

1. Preheat the oven to 400°F (200°C).
2. In a bowl, mix all ingredients until well combined.
3. Form the mixture into meatballs.
4. Place meatballs on a baking sheet.
5. Bake for 20-25 minutes, glazing with BBQ sauce halfway through.

3) Spicy Chicken Couscous

Spicy chicken couscous is an excellent choice for meal prep when you’re looking to gain weight. This dish is tasty, filling, and packed with protein. The combination of spices and the fluffy couscous makes it a satisfying meal.

To start, marinate your chicken with curry paste, chutney, turmeric, salt, and olive oil. This gives it a flavorful kick.

While the chicken cooks, prepare your couscous according to package directions.

You can add vegetables like chopped onions or bell peppers for extra nutrition. Once everything is cooked, combine the chicken with the couscous and veggies. This makes for a hearty meal that you can enjoy throughout the week.

Ingredients

• 1 lb chicken thighs
• 2 tablespoons curry paste
• 1 tablespoon chutney
• 1 teaspoon turmeric
• 1 teaspoon salt
• 1 tablespoon olive oil
• 1 cup couscous
• 1 medium onion, chopped

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Mix curry paste, chutney, turmeric, salt, and olive oil in a bowl.
3. Marinate chicken in the mixture for at least 30 minutes.
4. Bake the chicken for 25-30 minutes or until cooked through.
5. Cook couscous according to package instructions.
6. Stir in chopped onions and any other veggies.
7. Combine chicken with couscous and serve.

4) Seared Tuna with Sweet Potato Wedges

This dish is easy to make and packed with nutrition. Seared tuna is a great source of protein, while sweet potatoes provide healthy carbs and fiber.

To start, you’ll need fresh tuna steaks. Season them with salt and pepper.

Heat some oil in a pan over medium-high heat. Sear the tuna for about 2-3 minutes on each side for a nice crust.

For the sweet potato wedges, cut the potatoes into wedges and toss them in olive oil, salt, and your favorite spices.

Bake them at 425°F (220°C) for about 25-30 minutes until they are golden and crispy.

Serve the tuna alongside the sweet potatoes for a balanced meal.

Ingredients

• 2 fresh tuna steaks
• Salt and pepper
• Olive oil
• 2 sweet potatoes
• Your choice of spices (like paprika or garlic powder)

Cooking Instructions

1. Season the tuna steaks with salt and pepper.
2. Heat oil in a pan on medium-high heat.
3. Sear the tuna for 2-3 minutes on each side.
4. Cut sweet potatoes into wedges.
5. Toss wedges in olive oil and spices.
6. Bake at 425°F (220°C) for 25-30 minutes.
7. Serve the seared tuna with sweet potato wedges.

5) Creamy Sausage Pasta

Creamy sausage pasta is a delicious and filling option for your meal prep. It’s easy to make and has great flavors. You can enjoy it any time during the week.

You’ll need sausage, pasta, and a creamy sauce that binds everything together. Spinach and mushrooms add extra nutrition. This dish is not only tasty but also a good source of calories, ideal for weight gain.

To start, cook your pasta according to the package instructions. In a separate pan, cook the sausage until browned. Then, add the spinach and mushrooms until tender. Finally, mix everything with your creamy sauce.

Ingredients

• 1 pound sausage
• 8 ounces pasta
• 1 cup spinach
• 1 cup mushrooms
• 1 cup cream or sauce of choice

Cooking Instructions

1. Cook pasta according to package directions.
2. In a skillet, brown sausage over medium heat.
3. Add spinach and mushrooms; cook until tender.
4. Combine pasta and creamy sauce with the sausage mix.
5. Serve warm and enjoy!

6) One-Pot Lentil Dahl

One-Pot Lentil Dahl is a great meal prep option for gaining weight. It’s packed with plant-based protein and fiber. This dish is easy to make and perfect for lunch or dinner.

To prepare, simply cook lentils with spices like turmeric, cumin, and coriander. You can add chopped tomatoes and spinach for extra nutrients.

It’s delicious, filling, and can be made in one pot, which means less cleanup for you.

Enjoy it on its own or serve it with rice or homemade naan for extra calories. This meal is comforting and balanced.

Ingredients

• 1 cup green or brown lentils
• 1 onion, chopped
• 2 garlic cloves, minced
• 1-inch ginger, grated
• 1 can diced tomatoes
• 2 cups vegetable broth
• 1 teaspoon turmeric
• 1 teaspoon cumin
• 1 teaspoon coriander
• Salt and pepper to taste
• 2 cups spinach (optional)

Cooking Instructions

1. Rinse the lentils under cold water.
2. In a pot, sauté onion, garlic, and ginger until soft.
3. Add tomatoes, lentils, and spices.
4. Pour in vegetable broth and bring to a boil.
5. Reduce heat to low and simmer for 30 minutes.
6. Stir in spinach and cook for another 5 minutes.
7. Serve hot with rice or naan.

7) Cajun Salmon

Cajun salmon is a flavorful and hearty meal that’s perfect for gaining weight. This dish is easy to prepare and packed with protein. The spices add a nice kick, making it a delicious option for your meal prep.

To make it, you’ll need fresh salmon fillets, Cajun seasoning, and your choice of vegetables. Roasting or grilling the salmon enhances its taste.

This meal can be paired with rice or potatoes to increase the calorie count, helping you achieve your weight gain goals.

Ingredients

• 2 salmon fillets
• 2 tablespoons Cajun seasoning
• 1 tablespoon olive oil
• 1 cup mixed vegetables (like broccoli, bell pepper, and zucchini)
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Rub the salmon with olive oil and Cajun seasoning.
3. Place the salmon on a baking sheet with mixed vegetables.
4. Roast in the oven for 15-20 minutes or until salmon is cooked through.

8) Big Boy Mac & Cheese

Big Boy Mac & Cheese is a fantastic recipe for those looking to gain weight. It’s high in calories and protein, making it ideal for muscle and weight gain goals. The creamy cheese sauce uses cheddar and cottage cheese, which add flavor and nutrients.

This dish can easily exceed 1,000 calories per serving, making it a great choice for your meal prep. You can customize it by adding ingredients like chicken or vegetables to boost its nutritional value.

Ingredients

• 2 cups elbow macaroni
• 2 cups shredded cheddar cheese
• 1 cup cottage cheese
• 1 cup milk
• 4 tablespoons butter
• 1 teaspoon garlic powder
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. Cook the macaroni according to package directions and drain.
3. In a bowl, mix the cheeses, milk, butter, garlic powder, salt, and pepper.
4. Combine the macaroni with the cheese mixture.
5. Pour into a baking dish and bake for 25-30 minutes.

9) Egg & Avocado Toast

Egg and avocado toast is a nutritious choice for a filling meal prep option. It provides protein, healthy fats, and is quick to make.

To start, toast your favorite bread. Whole grain or sourdough works well.

While the bread is toasting, prepare your eggs. You can fry, scramble, or poach them, depending on your preference.

Next, mash your avocado in a bowl. You can add a pinch of salt, pepper, or even lime juice for flavor.

Spread the avocado on the toasted bread and top it with your cooked eggs.

This meal is tasty, simple, and perfect for gaining weight in a healthy way.

Ingredients:

• 2 slices of whole grain or sourdough bread
• 1 ripe avocado
• 2 large eggs
• Salt and pepper to taste
• Lime juice (optional)

Cooking Instructions:

1. Toast the bread until golden brown.
2. Cook eggs to your liking (fried, scrambled, or poached).
3. Mash the avocado in a bowl and season it.
4. Spread the avocado on the toast.
5. Top with the cooked eggs and enjoy!

10) Greek Yogurt Parfaits

Greek yogurt parfaits are a tasty and nutritious option for meal prep. They are easy to make and filled with protein, which is great for gaining weight. You can customize them with your favorite fruits and granola.

Start with a layer of Greek yogurt in a bowl or jar. Then, add a layer of fresh fruit like berries or bananas.

Top it off with a sprinkle of granola for crunch. This combination keeps it flavorful and satisfying.

These parfaits can be prepared in advance and stored in the fridge. Enjoy them for breakfast or as a snack throughout the day.

Ingredients

• 1 cup Greek yogurt
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1/2 cup granola
• 1 tablespoon honey (optional)

Cooking Instructions

1. In a bowl or jar, add one layer of Greek yogurt.
2. Add a layer of mixed berries on top of the yogurt.
3. Sprinkle granola over the fruit layer.
4. If desired, drizzle with honey.
5. Repeat layers or enjoy as is!