High Calorie Diet

While many individuals focus on weight loss, there are some who struggle to meet their calorie needs due to a fast metabolism, increased physical activity, or specific health conditions.

7/10/20232 min read

Breakfast: Calorie-Dense Smoothie

Start your day with a calorie-dense smoothie packed with healthy fats and proteins. Blend the following ingredients:

1 cup of whole milk or full-fat yogurt

1 ripe banana

2 tablespoons of nut butter (peanut, almond, or cashew)

1 tablespoon of honey or maple syrup

1 tablespoon of chia seeds

1 scoop of protein powder (whey, plant-based, or your preferred choice)

Handful of oats or granola

Blend until smooth and enjoy your calorie-rich smoothie. This breakfast option provides a combination of carbohydrates, fats, proteins, and fiber to keep you energized throughout the morning.

Snack: Nut and Seed Energy Balls

Prepare nutrient-dense energy balls that are high in calories and packed with healthy fats and proteins. In a blender, combine the following ingredients:

1 cup of mixed nuts and seeds (almonds, walnuts, cashews, pumpkin seeds, sunflower seeds)

1 cup of pitted dates

2 tablespoons of nut butter (your choice)

1 tablespoon of coconut oil

1 tablespoon of cocoa powder or cinnamon (optional)

Blend until the mixture comes together. Roll the mixture into small balls and refrigerate for a few hours to firm up. These energy balls make for a convenient and calorie-dense snack that provides sustained energy.

Lunch: Avocado and Chickpea Salad

For a satisfying and calorie-rich lunch, try an avocado and chickpea salad. Blend the following dressing ingredients:

1 ripe avocado

Juice of 1 lemon or lime

2 tablespoons of olive oil

1 clove of garlic, minced

Salt and pepper to taste

In a bowl, combine the dressing with the following salad ingredients:

1 can of chickpeas, rinsed and drained

1 cup of cherry tomatoes, halved

1 cucumber, diced

1/4 red onion, thinly sliced

Handful of fresh herbs (parsley, cilantro, or basil)

Toss everything together and adjust the seasoning to your liking. This salad is rich in healthy fats, proteins, and fiber, providing a substantial amount of calories.

Snack: Nutty Green Smoothie

Prepare a calorie-dense green smoothie that incorporates nutrient-dense ingredients. Blend the following:

1 cup of whole milk or coconut milk

1 ripe banana

Handful of spinach or kale

2 tablespoons of nut butter (your choice)

1 tablespoon of chia seeds or flaxseeds

1 tablespoon of honey or maple syrup

Blend until smooth and enjoy this nourishing snack. The combination of fruits, greens, and healthy fats makes it a calorie-rich option.

Dinner: Quinoa and Lentil Stew

For a hearty and high-calorie dinner, try quinoa and lentil stew. Blend the following ingredients:

1 can of diced tomatoes

1 onion, chopped

2 cloves of garlic, minced

1 tablespoon of olive oil

1 teaspoon of cumin

1 teaspoon of paprika

Salt and pepper to taste

In a pot, heat the olive oil over medium heat. Add the onion and garlic and sauté until translucent. Add the blended tomato mixture, cumin, paprika, salt, and pepper. Stir in 1 cup of cooked quinoa, 1 cup of cooked lentils, and 2 cups of vegetable broth. Simmer for 15-20 minutes until the flavors meld together. This stew is packed with plant-based proteins, complex carbohydrates, and fiber, providing a substantial amount of calories.

Bedtime Snack: Nut Butter and Banana Smoothie

End your day with a calorie-dense smoothie that promotes relaxation and restful sleep. Blend the following ingredients:

1 cup of whole milk or almond milk

1 ripe banana

2 tablespoons of nut butter (your choice)

1 tablespoon of honey or maple syrup

A sprinkle of cinnamon (optional)

Blend until smooth and enjoy this creamy and comforting smoothie. The combination of healthy fats and natural sugars makes it a calorie-rich option before bedtime.

Remember to adjust the portion sizes and ingredients according to your