33 Meal Prep Ideas For Weight Gain

In this article, I’m going to show you the best meal prep ideas for weight gain.

If you’re someone who struggles cultivating mass, this post is for you.

Why You Can’t Gain Weight

You’re probably what we call a hardgainer. Hard gainers have lightning fast metabolisms and have to eat a massive amount of calories to put on weight.

It’s doable but sometimes it can almost feel like a chore.

If you’re sick of shoveling chicken and rice down your pie whole, try these instead.

They’re delicious and a great way to gain calories fast.

33 Best meal prep ideas for weight gain

Here are the best meal prep ideas for weight gain:

Chicken Noodle Casserole (667kcal)

You can easily make this Chicken Noodle Casserole from canned soup or from scratch using one of a homemade cream of mushroom soups. It’s got a tasty cheese sauce topped with sour cream, broccoli, and tender chicken. Creamy, high calorie and delicious so this meal is perfect for putting on weight.

Per 1 serving:

• Calories: 667kcal
• Fat: 45g
• Protein: 31g
• Carbs: 34g

Recipe

This recipe has 414578 pins on Pinterest

Avocado Chicken Egg Salad with Creamy Lemon Dill Dressing (383kcal)

Avocado, chicken, corn, bacon, and a creamy lemon dill dressing lend a savory touch to an egg salad that can be enjoyed on its own, as a side dish, or even on a bun. This is incredibly easy to make and it’s a great way to get some quick calories. If you add rice or quinoa to this recipe, you can probably put down 800 calories in one sitting.

Per 1 serving:

• Calories: 383kcal
• Fat: 29g
• Protein: 20g
• Carbs: 10g

Recipe

This recipe has 239508 pins on Pinterest

Sloppy Joe Casserole (663kcal)

There’s nothing like this Sloppy Joe Casserole Recipe for fresh ground beef and noodles smothered in cheesy Manwich sauce with tomatoes and corn. Doesn’t look the most appetizing but trust me it is. Pasta is great for weight gain as well.

Per 1 serving:

• Calories: 663kcal
• Fat: 30g
• Protein: 38g
• Carbs: 61g

Recipe

This recipe has 218096 pins on Pinterest

Baked Cod in Cream Sauce (531kcal)

A baked cod like this is one of my favorite fish dishes. The batter turns out perfectly flaky every time, and the sauce is flavorful and creamy. This one’s delicious and an easy meal to help gain weight.

Per 1 serving:

• Calories: 531kcal
• Fat: 29g
• Protein: 41g
• Carbs: 27g

Recipe

This recipe has 125493 pins on Pinterest

Quick & Easy No Yeast Cinnamon Rolls (442kcal)

Quick and Easy No Yeast Cinnamon Rolls require only a few ingredients, yet they are at the same time the tastiest, cinnamoniest, sweetest, doughiest, finger-lickingliest rolls that you can make from scratch and still seem like you spent a lot of time on them. 

Per 1 serving:

• Calories: 442kcal
• Fat: 12g
• Protein: 7g
• Carbs: 79g

Recipe

This recipe has 50558 pins on Pinterest

California Turkey Club Wrap (690kcal)

In this California Turkey Wrap, a spinach tortilla wrap is filled with tasty turkey, bacon, avocado, tomato, and lettuce. This makes for a healthy and satisfying lunch. A keto option is available.

Per 1 serving:

• Calories: 690kcal
• Fat: 47.6g
• Protein: 30.9g
• Carbs: 35.9g

Recipe

This recipe has 39805 pins on Pinterest

The Best Cauliflower Mac and Cheese (408kcal)

With this Cauliflower Mac and Cheese, you will have all the mac and cheese you are craving. Roasted cauliflower is coated in a cheesy sauce, and the combination is superb.

Per 1 serving:

• Calories: 408kcal
• Fat: 37.3g
• Protein: 15.4g
• Carbs: 4.6g

Recipe

This recipe has 32572 pins on Pinterest

Quick + Easy Vegan Pasta Salad (438calories)

With a tangy dressing, this quick and easy pasta salad is loaded with veggies, hearty pasta, and flavored with fresh herbs. It’s a great side dish for the summer or a main dish for yourself.

• Calories: 438calories
• Fat: 10.3g
• Protein: 13.8g
• Carbs: 72.7g

Recipe

This recipe has 31822 pins on Pinterest

Chicken Alfredo – Creamy Chicken Pasta (949kcal)

Then you need this easy recipe for creamy Chicken Alfredo. This creamy chicken pasta is simple enough for your weekday meal but fancy enough for your date night. Once you make this rich and creamy alfredo sauce, you will want to eat it with everything.

Per 1 serving:

• Calories: 949kcal
• Fat: 59g
• Protein: 44g
• Carbs: 61g

Recipe

This recipe has 22848 pins on Pinterest

The Best Healthy Blueberry Oatmeal Muffins (gluten free!) (204kcal)

This recipe is for healthy, dairy-free and gluten-free blueberry muffins that are naturally sweetened. They are made with almond and oat flours to keep them gluten-free, making them a top choice for a nutritious and kid-friendly snack or breakfast.

Per 1 muffin:

• Calories: 204kcal
• Fat: 10.1g
• Protein: 6.6g
• Carbs: 22.3g

Recipe

This recipe has 20148 pins on Pinterest

Healthy Blueberry Overnight Oats with Chia Seeds (424kcal)

The next morning, you will wake up to a jar full of these healthy overnight oats packed with chia seeds, yogurt, and blueberries.

Per 1 serving:

• Calories: 424kcal
• Fat: 16g
• Protein: 10g
• Carbs: 62g

Recipe

This recipe has 17093 pins on Pinterest

Vegan Meal Prep Bowls (613kcal)

The Vegan Meal Prep Bowls only cost $2.99 per week, but you get FOUR different types of bowls each week. You get an Italian bowl, a Mexican quinoa bowl, a tofu broccoli bowl, and a buffalo sweet potato bowl, and they are absolutely delicious, dairy free, gluten free, and SO healthy. 

Per 1 serving:

• Calories: 613kcal
• Fat: 12g
• Protein: 20g
• Carbs: 111g

Recipe

This recipe has 11833 pins on Pinterest

Meal Prep Almond Flour Pancakes (101kcal)

Make these easy almond flour pancakes in the morning without a lot of fuss. No added sugar, low carb, high protein, and low calorie. Keep them in the refrigerator or freezer for an easy meal prep breakfast. Paleo + Gluten Free + Low Calorie.

Per 1 pancake:

• Calories: 101kcal
• Fat: 7.5g
• Protein: 5.4g
• Carbs: 2.8g

Recipe

This recipe has 11669 pins on Pinterest

Crockpot Sweet and Sour Chicken (308kcal)

Crockpot Sweet and Sour Chicken is made with simple but healthy ingredients such as chicken, bell peppers, and pineapple. Delicious, quick, and easy to make.

Per 1 (of 5); about 1 cup without rice:

• Calories: 308kcal
• Fat: 6g
• Protein: 33g
• Carbs: 31g

Recipe

This recipe has 11012 pins on Pinterest

Sheet Pan Zucchini Chicken Meatballs with Coconut Curry Sauce (330kcal)

These chicken meatballs in a sheet pan fit perfectly in a sheet pan with the addition of vibrant, colourful bell peppers and a coconut curry sauce. They’re easy to prepare, packed with protein, and great for meal prepping.

Per 3 meatballs with sauce + roasted peppers:

• Calories: 330kcal
• Fat: 19.8g
• Protein: 27.1g
• Carbs: 16.8g

Recipe

This recipe has 5674 pins on Pinterest

Easy Instant Pot Beef Stroganoff (695kcal)

Instant Pot Beef Stroganoff is the perfect comfort food meal. It’s so easy to prepare, deliciously creamy, and the beef is tender and melted in the mouth.

Per 1 serving:

• Calories: 695kcal
• Fat: 50g
• Protein: 48g
• Carbs: 15g

Recipe

This recipe has 5353 pins on Pinterest

Baked Oatmeal Cups (319kcal)

Baking oatmeal cups with oats, milk, brown sugar, eggs and fresh fruit is a healthy grab-and-go breakfast. Top your oatmeal cookies with maple syrup and fresh fruit for a filling and wholesome breakfast.

Per 1 serving:

• Calories: 319kcal
• Fat: 11g
• Protein: 9g
• Carbs: 45g

Recipe

This recipe has 5006 pins on Pinterest

Beef Ragu Recipe (756kcal)

It’s the perfect recipe to make ahead for weeknight dinner because it’s flavorful, rich, hearty, and easy to make. It makes amazing leftovers and freezes really well, so you can make it ahead of time.

Per 1 serving:

• Calories: 756kcal
• Fat: 42g
• Protein: 50g
• Carbs: 47g

Recipe

This recipe has 4694 pins on Pinterest

Roasted Chicken and Vegetables In The Oven (503kcal)

These simple and healthy sheet pan roasted chicken thighs and vegetables make an easy and healthy dinner in just 35 minutes. These roasted boneless chicken thighs and vegetables are healthy, delicious, and easy to prepare.

Per 1 serving:

• Calories: 503kcal
• Fat: 30.5g
• Protein: 46.7g
• Carbs: 10.4g

Recipe

This recipe has 3653 pins on Pinterest

Bacon Wrapped Egg Cups (115calories)

Easily prepare these low-carb, grain-free, and sugar-free bacon wrapped egg cups for the entire week in less than 30 minutes. Only 2 ingredients are needed to prepare these gluten-free, paleo, and dairy-free egg cups. Each cup has 9 grams of protein, 0 grams of carbs, and 0 grams of sugar.

Per 1 egg cup:

• Calories: 115calories
• Fat: 8
• Protein: 9
• Carbs: 0

Recipe

This recipe has 3445 pins on Pinterest

Chicken Alfredo Bake (613kcal)

This creamy and cheesy Chicken Alfredo Bake is made with homemade alfredo sauce, cooked chicken, and frozen broccoli. It’s just the thing for a cozy dinner any time of year.

Per 1 serving:

• Calories: 613kcal
• Fat: 29g
• Protein: 38g
• Carbs: 50g

Recipe

This recipe has 2623 pins on Pinterest

Sheet Pan Peanut Chicken and Veggies (527calories)

Per 4 1/2 ounces of chicken + 1 cup of vegetables:

• Calories: 527calories
• Fat: 11.6g
• Protein: 46g
• Carbs: 61.8g

Recipe

This recipe has 2228 pins on Pinterest

Chicken Souvlaki Meal Prep Bowls

These grilled Greek chicken meal prep bowls are easy to make, healthy, delicious, and filling. You will love the fresh Mediterranean flavors, quinoa, and vegetables.Recipe

This recipe has 2151 pins on Pinterest

Pecan Chicken Sheet Pan Dinner (429kcal)

A delicious Sheet Pan Dinner, this Chicken with Pecan Crusted is sure to please your family and guests. It is a simple one-pan meal that everyone will enjoy.

Per 1 serving:

• Calories: 429kcal
• Fat: 28g
• Protein: 17g
• Carbs: 31g

Recipe

This recipe has 1974 pins on Pinterest

Freezer-Friendly Croissant Breakfast Sandwich Recipe (783kcal)

Croissant Breakfast Sandwiches stuffed with eggs, cheese, and ham stuffed between a soft butter croissant that you can freeze? Yes, please. Enjoy one of these convenient Croissant Breakfast Sandwiches for breakfast, lunch, or dinner. Stockpile a couple in your freezer for those busy nights in.

Per 1 serving:

• Calories: 783kcal
• Fat: 56g
• Protein: 35g
• Carbs: 32g

Recipe

This recipe has 1264 pins on Pinterest

Salmon Risotto with Leeks & Lemon (703kcal)

There is no constant stirring required for this Salmon Risotto, and it’s ready in under 40 minutes. It has Salmon filet, lemon, leeks and parsley, making it the perfect dish for dinner parties or dates, but it’s also quick and easy enough for the weeknight.

Per 1 serving:

• Calories: 703kcal
• Fat: 25g
• Protein: 39g
• Carbs: 64g

Recipe

This recipe has 404 pins on Pinterest

Vegan Cobb Salad (579kcal)

Whether you’re seeking easy, nutritious, and light summer recipes, this Vegan Cobb Salad is for you. It also comes with dairy-free dill ranch dressing.

Per 1 serving:

• Calories: 579kcal
• Fat: 41g
• Protein: 13g
• Carbs: 34g

Recipe

This recipe has 374 pins on Pinterest

Bodybuilding Chicken Parmesan (252kcal)

Do you like chicken parmesan? Do you want a healthy version? This Bodybuilding Chicken Parmesan recipe is quick, healthy, delicious, and PACKED with protein.

Per 1 serving:

• Calories: 252kcal
• Fat: 7.1g
• Protein: 37.8g
• Carbs: 9.1g

Recipe

This recipe has 310 pins on Pinterest

Meal Prep High-Protein Italian Pasta Bake

Per 4:Recipe

This recipe has 215 pins on Pinterest

One Pot Creamy Mushroom Chicken Spinach Pasta (709kcal)

This spaghetti dish is a great Valentine’s Day or just a weekly meal prep dish. It’s creamy, delicious, and you can make it all in one pot.

Per 5 g:

• Calories: 709kcal
• Fat: 27g
• Protein: 46g
• Carbs: 76g

Recipe

This recipe has 144 pins on Pinterest

Keto Beef And Broccoli (458kcal)

If you’d rather not order Chinese takeout, you can make an upgraded keto version of this popular dish. You can serve it on its own, or with cauliflower rice for a guilt-free meal.

Per 1 serving:

• Calories: 458kcal
• Fat: 26g
• Protein: 35g
• Carbs: 21g

Recipe

This recipe has 88 pins on Pinterest

Overnight Oats for Weight Gain (732kcal)

With this high calorie overnight oats recipe you can eat carrot cake dessert for breakfast. It’s like eating a dessert for breakfast.

Per 1 serving:

• Calories: 732kcal
• Fat: 31.5g
• Protein: 27.2g
• Carbs: 90.3g

Recipe

This recipe has 82 pins on Pinterest

Easy White Bean Turkey Chili (359kcal)

I like to stay warm and cozy by eating a bowl of warm spicy chili when it’s cold outside. If you are like me, you will love this White Bean Turkey Chili, the spice will warm you up from the inside.

Per 1 serving:

• Calories: 359kcal
• Fat: 10.1g
• Protein: 33.2g
• Carbs: 31.9g

Recipe

This recipe has 39 pins on Pinterest