9 Amazing High-Protein High-Calorie Meals Perfect for a Bulk

Bulking up requires a diet rich in protein and calories to support muscle growth and repair. Here are nine high-protein, high-calorie meals that are delicious and packed with the nutrients you need to achieve your bulking goals.

1. Grilled Chicken Breast with Quinoa and Roasted Vegetables

Ingredients:

• 1 large chicken breast (200g): 330 calories, 50g protein
• 1 cup cooked quinoa: 220 calories, 8g protein
• 1 cup roasted mixed vegetables (bell peppers, zucchini, carrots): 100 calories
• 2 tablespoons olive oil: 240 calories
• Salt and pepper to taste

Instructions:

1. Season the chicken breast with 1 tablespoon of olive oil, salt, and pepper.
2. Grill the chicken breast until fully cooked.
3. Toss vegetables with 1 tablespoon of olive oil, salt, and pepper, and roast at 400°F for 20-25 minutes.
4. Serve the chicken with cooked quinoa and roasted vegetables.

Nutritional Facts (per serving):

• Calories: 890
• Protein: 58g

2. Beef Stir-Fry with Rice

Ingredients:

• 200g lean beef strips: 386 calories, 45g protein
• 1 bell pepper, sliced: 25 calories
• 1 cup broccoli florets: 55 calories
• 1 carrot, sliced: 25 calories
• 2 tablespoons soy sauce: 20 calories
• 2 tablespoons olive oil: 240 calories
• 1 teaspoon garlic powder: 5 calories
• 1 cup cooked brown rice: 215 calories, 5g protein

Instructions:

1. Heat 1 tablespoon of olive oil in a pan and cook the beef strips.
2. Add the vegetables and stir-fry until tender, adding 1 tablespoon of olive oil as needed.
3. Season with soy sauce and garlic powder.
4. Serve over cooked brown rice.

Nutritional Facts (per serving):

• Calories: 971
• Protein: 50g

3. Baked Salmon with Sweet Potato and Asparagus

Ingredients:

• 1 salmon fillet (200g): 416 calories, 50g protein
• 1 large sweet potato, baked: 112 calories
• 1 cup asparagus, steamed: 27 calories
• 2 tablespoons olive oil: 240 calories
• Salt and pepper to taste

Instructions:

1. Season the salmon with 1 tablespoon of olive oil, salt, and pepper.
2. Bake the salmon in the oven at 400°F for 20 minutes.
3. Drizzle the baked sweet potato with 1 tablespoon of olive oil.
4. Serve the salmon with the baked sweet potato and steamed asparagus.

Nutritional Facts (per serving):

• Calories: 1035
• Protein: 50g

4. Turkey Meatballs with Whole Wheat Pasta and Marinara Sauce

Ingredients:

• 300g ground turkey: 450 calories, 58g protein
• 1/2 cup breadcrumbs: 200 calories
• 1 egg: 70 calories, 6g protein
• 1 cup marinara sauce: 120 calories
• 2 cups cooked whole wheat pasta: 344 calories, 16g protein
• 2 tablespoons olive oil: 240 calories
• Salt and pepper to taste

Instructions:

1. Mix ground turkey, breadcrumbs, egg, salt, and pepper to form meatballs.
2. Cook meatballs in 1 tablespoon of olive oil until browned.
3. Add marinara sauce and simmer.
4. Toss cooked pasta with 1 tablespoon of olive oil.
5. Serve meatballs over pasta with marinara sauce.

Nutritional Facts (per serving):

• Calories: 1424
• Protein: 80g

5. Greek Yogurt Parfait with Berries, Nuts, and Granola

Ingredients:

• 1 1/2 cups Greek yogurt: 240 calories, 30g protein
• 1 cup mixed berries: 70 calories
• 1/2 cup mixed nuts (almonds, walnuts, etc.): 400 calories, 10g protein
• 1/2 cup granola: 200 calories
• 2 tablespoons honey: 120 calories

Instructions:

1. Layer Greek yoghurt with mixed berries, nuts, and granola in a bowl.
2. Drizzle with honey.

Nutritional Facts (per serving):

• Calories: 1030
• Protein: 40g

6. Cottage Cheese and Fruit Salad with Nuts and Seeds

Ingredients:

• 1 1/2 cups cottage cheese: 210 calories, 39g protein
• 1/2 cup pineapple chunks: 41 calories
• 1/2 cup peach slices: 60 calories
• 1/4 cup mixed nuts (almonds, walnuts, etc.): 200 calories, 5g protein
• 2 tablespoons chia seeds: 120 calories, 4g protein

Instructions:

1. Mix cottage cheese with pineapple chunks, peach slices, nuts, and chia seeds.

Nutritional Facts (per serving):

• Calories: 631
• Protein: 48g

7. Protein-packed lentil and Chickpea Soup

Ingredients:

• 1 cup lentils: 230 calories, 18g protein
• 1 cup chickpeas: 269 calories, 15g protein
• 1 carrot, diced: 25 calories
• 1 celery stalk, diced: 10 calories
• 1 onion, diced: 40 calories
• 2 cloves garlic, minced: 9 calories
• 2 tablespoons olive oil: 240 calories
• 6 cups vegetable broth: 60 calories
• Salt and pepper to taste

Instructions:

1. Sauté onion, garlic, carrot, and celery in olive oil until soft.
2. Add lentils, chickpeas, and vegetable broth.
3. Simmer until lentils and chickpeas are tender.

Nutritional Facts (per serving):

• Calories: 883
• Protein: 33g

8. Tuna Salad with Avocado and Whole Grain Bread

Ingredients:

• 1 can tuna in water, drained: 220 calories, 40g protein
• 1 avocado, diced: 234 calories, 3g protein
• 2 tablespoons olive oil: 240 calories
• 2 slices whole grain bread: 160 calories, 8g protein
• 1 tablespoon lemon juice: 4 calories
• Salt and pepper to taste

Instructions:

1. Mix tuna with diced avocado, olive oil, and lemon juice.
2. Season with salt and pepper.
3. Serve on whole-grain bread.

Nutritional Facts (per serving):

• Calories: 1020
• Protein: 51g

9. Chicken and Black Bean Burrito Bowl with Avocado

Ingredients:

• 1 large chicken breast, grilled and sliced: 330 calories, 50g protein
• 1 cup black beans: 218 calories, 15g protein
• 1 cup brown rice, cooked: 215 calories, 5g protein
• 1/2 cup corn kernels: 60 calories, 2g protein
• 1 avocado, sliced: 234 calories, 3g protein
• 1/4 cup shredded cheese: 110 calories, 7g protein
• 2 tablespoons salsa: 10 calories

Instructions:

1. Combine grilled chicken, black beans, brown rice, and corn in a bowl.
2. Top with sliced avocado, shredded cheese, and salsa.

Nutritional Facts (per serving):

• Calories: 1177
• Protein: 82g

These high-protein, high-calorie meals are perfect for bulking and will help you reach your fitness goals while enjoying delicious and nutritious food. Enjoy these recipes and feel free to adjust ingredients to suit your taste and dietary needs!