Easy Prep Meals to Gain Weight: A Guide to Bulk Up

Gaining weight can be just as tricky as losing it, especially if you’re trying to do it in a healthy and balanced way. So, if you’re looking to build muscle, bounce back from being sick, or just have a speedy metabolism, getting enough calories to put on some weight can really seem like a job in itself. But with easy prep meals, you can really simplify things and ditch the stress of always planning and cooking. In this blog post, we’re going to explore easy prep meals for gaining weight. We’ll share some simple, nutrient-packed meal ideas along with tips and tricks to help you reach your goals without compromising on time or taste while maintaining your balanced nutrition.

Why Gaining Weight with Easy Prep Meals is Beneficial?

So, if you’re looking to put on some weight, just remember that sticking to it is super important. So, just as losing weight means you need to take in fewer calories than you burn, gaining weight is all about eating more calories than you use up. But just because you’re adding more calories doesn’t mean you have to go for junk food. If you go for nutrient-rich, high-calorie foods, you can build muscle, boost your overall health, and steer clear of putting on extra body fat. Let me tell you why easy prep meals are great for putting on weight:

• Convenience: Prepping meals ahead of time saves you the hassle of frequent cooking. You can ensure that you always have calorie-dense, nutrient-rich meals ready to go.
• Consistency: Having prepped meals means you’ll stay on track with your calorie goals and avoid skipping meals or turning to less nutritious options.
• Customizable: Easy prep meals allow you to adjust portion sizes and ingredients to suit your specific caloric and nutritional needs.

The Importance of Calorie-Dense Foods for Weight Gain

If you’re looking to gain weight, it’s all about those calorie-dense foods—those that give you a lot of calories in a smaller serving. This lets you take in more calories without that uncomfortable full feeling.

YouTube: Can’t Eat Enough Calories To Gain Muscle? 

Here are a few awesome examples of calorie-dense foods:

• Nuts and nut butters: Almonds, peanuts, cashews, and their butters are packed with healthy fats and calories.
• Avocados: Loaded with healthy fats, avocados are calorie-dense and versatile.
• Whole grains: Foods like oats, brown rice, quinoa, and whole grain pasta offer carbohydrates, fiber, and calories.
• Healthy fats: Olive oil, coconut oil, and seeds like chia or flaxseeds are high in calories and add healthy fats to meals.
• Protein-rich foods: Lean meats, fish, eggs, tofu, and dairy products provide both calories and the protein needed to build muscle.
  

Key Tips for Gaining Weight with Easy Prep Meals

1. Focus on Macronutrient Balance

A well-balanced weight gain meal plan should include plenty of proteins, fats, and carbohydrates. Each macronutrient plays an essential role in providing calories and ensuring your body has the nutrients it needs to grow and recover.

• Proteins: Important for muscle growth and repair. Try to include a protein source in each meal.
• Carbohydrates: Provide energy and are the body’s preferred fuel source, especially when you’re training or trying to bulk up.
• Fats: The most calorie-dense of all the macronutrients, fats help you meet your calorie goals more easily and are important for hormone health and brain function.

2. Eat Larger Portions and More Frequently

If your metabolism is quick or you find it hard to eat big meals all at once, try eating smaller meals more often during the day. This helps you make sure you’re eating enough calories without getting too full. With easy prep meals, you can separate the food into servings and eat them whenever it suits you.

3. Add Calorie-Boosters to Meals

When preparing meals, consider adding calorie-dense ingredients that don’t add a lot of volume but significantly boost the calorie content. For example, add:

• A drizzle of olive oil or nut butter to your meals.
• Extra cheese or sour cream to savory dishes.
• Seeds and nuts to salads, smoothies, or breakfast bowls.

Easy Prep Meals to Gain Weight: 5 Delicious Recipes

Let’s dive into some easy, delicious, and calorie-dense meal prep ideas that will help you hit your weight gain goals. These meals are designed to be stored and reheated throughout the week, making your journey to weight gain as easy and tasty as possible.

1. High-Calorie Breakfast Burritos

Breakfast is the most important meal of the day, especially when you’re trying to gain weight. These high-calorie breakfast burritos are loaded with protein, healthy fats, and carbs to start your day off strong.

Ingredients:

• 6 large whole-wheat tortillas
• 6 large eggs
• 1 lb ground turkey or sausage
• 1 cup black beans, rinsed and drained
• 1 cup shredded cheese (cheddar or Monterey Jack)
• 1 avocado, sliced
• 1/2 cup salsa or hot sauce
• Olive oil for cooking

Instructions:

1. Heat a skillet over medium heat and cook the ground turkey or sausage until browned.
2. In another pan, scramble the eggs with a bit of olive oil.
3. Assemble each burrito by adding scrambled eggs, cooked turkey, black beans, shredded cheese, avocado slices, and a spoonful of salsa or hot sauce.
4. Wrap tightly in foil and store in the fridge or freezer. Reheat in the microwave or oven when ready to eat.

Why it’s great for weight gain: These burritos pack a punch of protein, healthy fats from the avocado and cheese, and carbs from the tortilla and beans. You can easily adjust the portion size or add more calorie-dense toppings like extra cheese or sour cream.

2. Creamy Peanut Butter Oats

This peanut butter oatmeal is not only creamy and delicious but also loaded with calories from the oats, peanut butter, and banana. Perfect for breakfast or a midday snack.

Ingredients:

• 1 cup rolled oats
• 2 cups whole milk or almond milk
• 2 tbsp peanut butter
• 1 banana, sliced
• 1 tbsp chia seeds
• 1 tbsp honey or maple syrup

Instructions:

1. Cook the oats with milk in a saucepan over medium heat until thick and creamy.
2. Stir in the peanut butter and chia seeds, and top with sliced banana and honey.
3. Divide into meal prep containers and store in the fridge for up to 4 days. Reheat and enjoy with additional toppings like nuts or granola.

Why it’s great for weight gain: Oats are a hearty source of carbs, and adding peanut butter, milk, and chia seeds provides healthy fats and extra calories. This meal is a great way to start your day with a high-calorie punch.

3. Chicken, Avocado, and Rice Bowls

These chicken, avocado, and rice bowls are a simple but effective way to pack in calories without overwhelming your taste buds. They’re rich in protein, carbs, and healthy fats, making them a go-to for weight gain.

Ingredients:

• 2 cups cooked brown rice or quinoa
• 2 large chicken breasts, grilled or baked
• 2 avocados, diced
• 1/2 cup corn kernels
• 1/2 cup black beans, rinsed
• 1/4 cup shredded cheese
• 2 tbsp olive oil
• Salt, pepper, and your favorite seasoning

Instructions:

1. Cook the rice or quinoa and season it with salt and pepper.
2. Grill or bake the chicken, then slice or shred it.
3. Divide the rice, chicken, avocado, corn, black beans, and cheese into meal prep containers.
4. Drizzle with olive oil and season with your favorite spices.
5. Store in the fridge and reheat as needed.

Why it’s great for weight gain: This meal is a perfect balance of protein, healthy fats from the avocado and olive oil, and carbohydrates from the rice and beans. Adding extra cheese or a creamy dressing can increase the calorie content even more.

4. Protein-Packed Pasta Salad

This protein-packed pasta salad is a delicious and easy-to-prep meal loaded with calories, healthy fats, and protein, making it a perfect lunch or dinner for those aiming to gain weight.

Ingredients:

• 2 cups whole-wheat pasta (cooked)
• 1 cup grilled chicken, diced
• 1/2 cup cherry tomatoes, halved
• 1/2 cup feta cheese, crumbled
• 1/4 cup olives, sliced
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt, pepper, and Italian seasoning to taste

Instructions:

1. Cook the pasta according to the package instructions and let it cool.
2. Toss the pasta with grilled chicken, tomatoes, feta, and olives.
3. Drizzle with olive oil and balsamic vinegar, and season with salt, pepper, and Italian seasoning.
4. Store in meal prep containers and refrigerate for up to 5 days.

Why it’s great for weight gain: Whole-wheat pasta provides carbs, while the chicken and feta cheese add protein and fats. This dish is great for gaining weight as it combines various macronutrients into a calorie-dense meal.

5. High-Calorie Smoothie

Smoothies are a fantastic way to add calories without filling up too quickly. This high-calorie smoothie is perfect for a quick breakfast or snack between meals.

Ingredients:

• 1 banana
• 2 tbsp peanut butter
• 1 cup whole milk or almond milk
• 1/2 cup Greek yogurt
• 1/4 cup rolled oats
• 1 tbsp honey or maple syrup
• 1 tbsp chia seeds
• 1 scoop protein powder (optional)
• Handful of ice

Instructions:

1. Add all ingredients to a blender and blend until smooth and creamy.
2. Pour into a large glass or bottle and enjoy immediately, or store in the fridge for a quick snack later.

Why it’s great for weight gain: This smoothie is packed with calorie-dense ingredients like peanut butter, Greek yogurt, oats, and chia seeds. By adding protein powder, you can further boost the protein content, making it perfect for muscle gain as well.

Common Mistakes to Avoid When Preparing Meals for Weight Gain

While preparing easy prep meals for weight gain, it’s important to be mindful of common mistakes that could hinder your progress. Here are a few to watch out for:

1. Not Eating Enough Calories

One of the most common mistakes people make when trying to gain weight is underestimating the number of calories they need. Even if you’re prepping meals ahead, you need to ensure that you’re consuming enough calories each day to be in a caloric surplus. Consider tracking your calories to make sure you’re hitting your daily target.

2. Skipping Healthy Fats

Many people focus too heavily on protein when trying to gain weight but forget about the importance of healthy fats. Fats contain more than twice the calories per gram compared to carbs and proteins, making them essential for meeting your calorie goals. Add oils, avocados, nuts, and seeds to your meals for an easy calorie boost.

3. Not Eating Frequently Enough

If you struggle to eat large meals, try breaking your day into smaller, more frequent meals. Eating every 2-3 hours can help you meet your caloric needs without feeling overly full. Prepping small, calorie-dense snacks like nuts, cheese, or energy bars can help you stay on track.

How to Customize Your Meal Prep for Specific Weight Gain Goals?

Your specific weight gain goals may vary based on whether you’re trying to gain muscle mass, recover from illness, or simply increase your overall body weight. Here’s how you can customize your easy prep meals to fit your individual needs:

1. For Muscle Gain

Focus on high-protein meals and snacks. Incorporate lean meats, fish, eggs, and plant-based proteins like beans and tofu. Consider adding a protein shake or smoothie to your daily routine to boost your intake.

2. For General Weight Gain

If you’re just trying to increase your overall calorie intake, prioritize calorie-dense foods such as whole grains, healthy fats, and high-calorie snacks like nuts and cheese. Don’t shy away from starchy vegetables like potatoes and corn, which can easily add more calories to your meals.

3. For Post-Illness Recovery

If you’re recovering from illness and need to gain weight, focus on easy-to-digest, nutrient-rich meals like soups, smoothies, and soft proteins (like poached eggs or chicken). Incorporate healthy fats and carbohydrates for an extra calorie boost without overwhelming your digestive system.

Final Thoughts on Easy Prep Meals to Gain Weight

Whether you’re looking to bulk up, recover from weight loss, or just add healthy mass, easy prep meals are a simple and effective way to meet your goals. By incorporating high-calorie, nutrient-dense foods into your meal prep routine, you’ll have delicious, ready-to-eat options throughout the week that help you stay consistent with your eating plan.

Remember, gaining weight in a healthy way takes time and dedication. Focus on balanced, calorie-dense meals, eat frequently, and don’t forget to include plenty of healthy fats, proteins, and carbs in your diet. With the easy prep meal ideas shared in this post, you’re well on your way to reaching your weight gain goals—without the stress of daily cooking.

For more weight gain meal ideas, tips, and recipes, check out resources like Bodybuilding.com and Precision Nutrition, which offer comprehensive guides to healthy weight gain and meal prepping strategies tailored to different fitness and health goals.

Frequently Asked Questions (FAQ’S):

1. What are easy prep meals?

Easy prep meals are meals that can be prepared ahead of time with minimal effort, using simple ingredients and cooking techniques. They are designed to save time and reduce daily meal prep, making it easy to enjoy nutritious meals throughout the week without constant cooking.

2. Why should I try easy prep meals?

Easy prep meals save you time, reduce daily stress around cooking, and help you maintain healthy eating habits. They are also cost-effective, as they allow you to plan meals ahead, avoid food waste, and reduce reliance on takeout or fast food.

3. How do I start meal prepping?

To start meal prepping, choose a few easy recipes, gather your ingredients, and set aside time to cook and portion out your meals. Invest in good-quality, airtight containers for storage, and plan meals that can be easily reheated or eaten cold. Start with prepping just a few meals and gradually build up to prepping for an entire week.

4. How long can meal-prepped food last?

Most meal-prepped food can last 3-5 days in the refrigerator when stored in airtight containers. For meals you want to keep longer, freezing is an option—frozen meals can last several weeks to a few months, depending on the ingredients.

5. Can I meal prep if I have dietary restrictions?

Yes, easy prep meals can be adapted to fit any dietary restrictions, including vegetarian, vegan, gluten-free, or low-carb diets. The key is to focus on versatile ingredients that meet your dietary needs and find recipes that align with your goals.

6. What are some good meal prep ideas for beginners?

For beginners, it’s best to start with simple meals like overnight oats, salads, grain bowls, stir-fries, or one-pan meals. These meals are easy to prepare, store well, and can be customized with different ingredients. Start small by prepping just a few meals and gradually increase as you get more comfortable with the process.

7. How do I prevent meal-prepped food from getting boring?

To avoid meal prep burnout, use different seasonings, sauces, and cooking methods to add variety to your meals. Prepare a few different recipes or meal components (like grains, proteins, and veggies) that can be mixed and matched throughout the week.

8. Are easy prep meals good for weight management?

Yes, easy prep meals can be tailored to support both weight loss and weight gain goals. By controlling portion sizes and ingredients, you can create meals that help you stay in a caloric deficit (for weight loss) or caloric surplus (for weight gain). Prepping meals also helps avoid impulse eating or unhealthy food choices.

9. Can I freeze easy prep meals?

Yes, many easy prep meals can be frozen for long-term storage. Meals like soups, casseroles, and cooked grains freeze well. Make sure to use freezer-safe containers, and label your meals with the date to ensure they’re used within a safe time frame.

10. What equipment do I need for easy meal prep?

Basic equipment for meal prep includes high-quality containers, a good set of knives, cutting boards, a slow cooker or Instant Pot, and sheet pans. These tools will help streamline the process, making it easier to cook in bulk and store your meals effectively.

11. What are some high-calorie options for easy prep meals?

For those looking to gain weight, focus on calorie-dense ingredients like avocados, nuts, seeds, whole grains, and healthy fats like olive oil and peanut butter. Easy prep meals like grain bowls, protein smoothies, and pasta dishes are great options for adding more calories without eating large portions.

12. How do I make my meal prep budget-friendly?

To make meal prep more affordable, buy ingredients in bulk, use seasonal produce, and choose inexpensive protein sources like beans, eggs, or lentils. Planning your meals ahead of time also helps prevent food waste and reduces the need for last-minute, expensive takeout.

13. How can I keep meal-prepped food fresh?

To keep meal-prepped food fresh, use airtight containers to prevent moisture and air from spoiling your food. Keep raw and cooked foods separated, refrigerate meals within 2 hours of cooking, and use labels to track storage times.

14. Can I meal prep snacks as well?

Yes! You can easily prep healthy snacks like cut fruits and veggies, energy bars, trail mixes, yogurt cups, or boiled eggs. Having pre-prepped snacks on hand makes it easier to grab something healthy when you’re on the go.

15. How do I meal prep for busy work weeks?

For busy weeks, focus on prepping one-pot or one-pan meals, grain bowls, and ready-to-eat salads that can be reheated quickly. You can also prep individual components (like grilled chicken, cooked quinoa, and roasted veggies) that can be combined into various meals throughout the week.

16. What are the best storage tips for easy prep meals?

Use glass or BPA-free plastic containers with airtight lids. For dishes that need reheating, choose microwave-safe containers. To store meals for a longer time, freeze them in single portions and thaw them overnight in the fridge before eating.

17. Are there any specific easy prep meal ideas for kids?

Yes, you can meal prep for kids with fun and nutritious ideas like mini sandwiches, pasta salads, veggie wraps, fruit parfaits, or homemade lunchables. Focus on meals that are simple, colorful, and can be eaten cold or reheated easily.