Tag: peanut butter

High-Calorie Foods For Bulking: 14 Best Food Ideas To Unleash Your Gains

High-Calorie Foods For Bulking: 14 Best Food Ideas To Unleash Your Gains

Tell your trainer you want to build size and strength, and he’ll put you on a bulking program. The quality of your bulk depends on the foods you eat. Furthermore, since a bulking program involves eating more than usual, you must consider the taste of your food to ensure you don’t fall off the gaining regimen before meeting your transformation objective. 
In this article, we take you through the best 14 high-calorie foods for bulking that will help you build muscle mass and strength while satisfying your taste buds. Plus, we shed light on the basics of bulking, its types, and a few tips to supercharge your physique transformation.

What is Bulking?

Bulking is one of the three phases of bodybuilding, with the other two being shredding and maintenance. Whether you are a fitness enthusiast or a pro bodybuilder, you will spend a considerable amount of time switching between the three phases to ensure you are on top of your game. 
In a bulking phase, an individual aims to put on muscle mass and size while maintaining his body proportions. You must enter a calorie surplus to achieve your bulking goals, meaning you must eat more calories daily than you expend. A calorie surplus leads to raised glycogen stores in your body, increasing your body weight. [1]
During a bulking phase, you must ensure that you do not compromise your body composition and gain excess fat. Follow a balanced bulking diet regimen that contains nutrient-dense foods and a customized exercise regimen to meet your muscle mass and strength goals.
Difference Between Clean Bulking vs. Dirty Bulking
After months of hard labor on a shredding program, most newbie fitness enthusiasts are ecstatic to hear that their trainer is putting them on a bulking routine. Their imaginary bulking program breakfast consists of their favorite sugar-laden cereal and fruit juice, lunch involves burgers and fries, and they wrap up their mythical diet with a dinner of fried chicken and a tub of Ben & Jerry’s. If this is your idea of a bulking diet, you have got it all wrong. This unhealthy gaining diet is also known as dirty bulking. 

In a dirty bulking program, the focus is on consuming a large number of calories while disregarding the calorie sources, quality, and nutritional value. On the flip side, a clean bulking program involves meeting your daily caloric needs through nutrient-dense whole foods while maintaining an appropriate macronutrient and micronutrient balance. 
The dirty bulking diet is favored by people who like an unrestricted diet. However, this diet can lead to chronic health issues like type 2 diabetes and hypertension as it involves eating high-calorie, often unhealthy, and processed foods. 
Although following a dirty bulking diet is much easier than abiding by a clean bulking regimen, the unbalanced high-calorie foods in this diet can result in excess body fat gain, further leading to body composition deterioration. 
Dirty bulking can lead to faster weight gain; however, it results in more excess body fat gain than clean bulking. Furthermore, you must not overlook the health issues related to eating junk food for an extended period. 
In this article, we will stick to 14 high-calorie food for bulking that will deliver a healthy amount of carbs, protein, and fats and don’t come with trade-offs, including excess visceral fat gain or a higher risk of contracting chronic health conditions. 
Related: Dirty Bulk vs. Clean Bulk – What’s the Difference, and Which is Best?
14 Best High-Calorie Foods for Bulking
Contrary to what most people think, you don’t need to go out of your way on a bulking program to add more size and strength. Eating bigger servings of healthy foods is incredibly effective in a bulking regime. 
Here are the 14 best high-calorie foods for bulking that should be a part of your diet regimen:
Nuts and Nut Butter

Nuts and nut butter should be a staple in your bulking regimen, as they are calorie-dense, packed with macro and micronutrients, and incredibly versatile and convenient. 
You could grab a handful of nuts at any point during the day as a snack or have them with one of your meals. Nuts and nut butter are rich in healthy monounsaturated and polyunsaturated fats, including omega-3 fatty acids, which are essential for overall health, hormone production, and supporting muscle growth. They also contain a decent amount of fiber, vitamins (such as vitamin E), and minerals (such as magnesium and zinc).
Besides being a good source of healthy fats, nuts also contain a healthy dose of carbs and proteins. You can switch between peanuts, almonds, walnuts, cashews, and hazelnuts to keep your diet interesting. Plus, each nut has a unique nutrient content, which can help ensure you never run into nutrient deficiencies. 
While choosing a nut butter, favor organic products that do not have added sugar or flavorings. You must also read the nutritional information before buying a nut butter, as its nutrient content can change depending on the brand. 

Peanuts (100g)

Calories
567kcal

Carbohydrates
16g

Protein
26g

Fats
49g

Peanut Butter (100g)

Calories
588kcal

Carbohydrates
20g

Protein
25g

Fats
50g

Mass Gainer Shakes

Mass gainer shakes are an incredibly useful food source for folks who have difficulty meeting their daily calorie and macronutrient goals through whole foods. You could also use a mass gainer shake as a post-workout recovery drink or a meal replacement. Plus, mass gainer shakes come in delicious flavors, making consuming a high-calorie content easier. 
The table below details the nutrient content of the Transparent Labs Mass Gainer, which is one of the best mass gainers on the market. The nutrient content of each supplement can vary depending on its ingredients. 

Mass Gainer Shakes (190g serving)

Calories
760kcal

Carbohydrates
109g

Protein
53g

Fats
13g

Lean Beef

Lean beef is a high-quality protein. A 100g serving of lean beef contains 26g of protein, 15g of fats, and no carbs. Many lifters overlook the importance of protein in a bulking regimen. A high-protein bulking diet improves your muscle density, which helps retain muscle mass during the shredding phase. 
Plus, lean beef is packed with vitamins such as B-complex vitamins (including vitamin B12) and minerals like iron, zinc, selenium, and phosphorus, which can help with red blood cell production, energy metabolism, and immune system function. Lean beef is also a natural source of creatine, which can help build muscle mass and strength. 

Lean Beef (100g)

Calories
250kcal

Carbohydrates
0g

Protein
26g

Fats
15g

Related: Protein Calculator: Find Your Daily Protein Intake
Olive Oil

Olive oil should be your cooking oil of choice during your bulking phase. One tablespoon of olive oil contains 119 calories and 14g of monosaturated fats, which can support hormone production, aid in nutrient absorption, and provide a concentrated source of energy. 
The calorie-dense healthy fat source enhances the absorption of fat-soluble vitamins, such as vitamins A, D, E, and K. Furthermore, olive oil has anti-inflammatory properties that can help soothe pains during an intense bulking strength training program. The versatile cooking oil can also improve your heart health. [2]

Olive Oil (100g)

Calories
884kcal

Carbohydrates
0g

Protein
0g

Fats
100g

Fatty Fish

Fatty fish are among the best high-calorie foods for bulking. Fish, such as salmon, contain omega-3 fatty acids and vitamins such as D and B2 (riboflavin). They are also rich in calcium and phosphorus and are a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.
Most people tend to meet their carbohydrate goals on a bulking regimen but tend to miss their protein and fat targets. Adding seafood to your diet can help fix the discrepancies. Since fish is a fast-absorbing protein source, eating salmon post-workout can kickstart your recovery process. 

Salmon (100g)

Calories
208kcal

Carbohydrates
0g

Protein
20g

Fats
13g

Avocado

This fruit is one of the best sources of healthy fats. Besides being a healthy fat source, avocados contain a decent amount of fiber, which can help control your cholesterol and blood sugar levels. 
Avocados also contain vitamins C, E, K and B-complex vitamins and minerals such as potassium, magnesium, and copper. Its rich, creamy flavor and anti-inflammatory properties make it a must-have in your bulking phase. You could have avocado in your salad with your meals or as a guacamole dip. 

Avocado (1 Medium)

Calories
240kcal

Carbohydrates
13g

Protein
3g

Fats
22g

Whole Grains

Whole grains such as barley, cracked wheat, millet, quinoa, and black rice are complex carbohydrates that dissolve slowly into your bloodstream. It helps provide a steady energy supply, which can help power your intense training sessions. 
Whole grains contain a healthy amount of fiber, which improves digestion, promotes satiety, and helps regulate blood sugar levels. They are also packed with essential vitamins and minerals. These nutrient-dense foods are incredibly versatile and can be consumed in different forms at any time during the day. 

Multi-Grain Bread (1 regular slice)

Calories
69kcal

Carbohydrates
11g

Protein
3.5g

Fats
1.1g

Legumes

Legumes such as chickpeas, black beans, green peas, lima beans, kidney beans, and black-eyed peas are rich in carbs and protein. They also contain a healthy dose of fiber, B vitamins, iron, folate, calcium, potassium, phosphorus, and zinc. 
Legumes are also complex carbohydrates that deliver a steady energy release, helping sustain intense and long workouts. Plus, legumes are economical and versatile ingredients that can be incorporated into various meals and recipes. 
A 100g serving of legumes like chickpeas contains 364 calories, making them one of the best high-calorie foods for bulking. 

Chickpeas (100g)

Calories
364kcal

Carbohydrates
61g

Protein
19g

Fats
6g

Eggs

Eggs are the darling of the fitness community. Folks on a bulking regimen should include a few whole eggs in their diet regimen as they are packed with protein and fats. One large whole egg delivers 78 calories, which is an excellent figure for a food source of its size. 
Eggs are incredibly versatile. You could eat eggs at any time throughout the day. Many people prefer scrambled eggs over boiled eggs as they are easier to digest. Furthermore, the high-quality protein source contains essential nutrients, including vitamins A, B2, B6, B12, D, E, and minerals such as iron, zinc, and selenium, which can help improve your overall health. 
Finally, the affordable protein source has high bioavailability, meaning it is easily absorbed and utilized by the body. 

Whole Eggs (1 large boiled)

Calories
78kcal

Carbohydrates
0.6g

Protein
6g

Fats
5g

Chicken Breast

Chicken breast is one of the best protein sources, which can help balance your macronutrient split in a high-calorie diet. It contains all the essential amino acids required for muscle protein synthesis, making it perfect for people trying to build muscle mass in their bulking phase. 
Chicken breast is also rich in essential nutrients, including vitamins B6 and B12, niacin, phosphorus, and selenium, which can boost energy production, metabolism, immune function, and overall health.

Chicken Breast (100g)

Calories
165kcal

Carbohydrates
0g

Protein
31g

Fats
3.6g

Sweet Potato

Sweet potato is one of the most delicious vegetables in an otherwise bland bodybuilding bulking diet. The complex carbohydrate is packed with calories and carbs, which will help add size to your frame. 
Plus, sweet potato is rich in dietary fiber, both soluble and insoluble, which can aid digestion, promote satiety, and supports a healthy gut. It also contains a healthy dose of essential vitamins and minerals, including vitamins A, C, potassium, manganese, and B6.
Sweet potato’s antioxidating properties protect against cellular damage and inflammation caused by intense workouts during a bulking training program. Although a complex carb, sweet potato has a low GI score, meaning it has a low impact on your blood sugar levels. It allows you to meet your carb goals for your bulking phase without significantly spiking your blood sugar levels. 

Sweet Potato (1 5-inch long)

Calories
112kcal

Carbohydrates
26g

Protein
2g

Fats
0.1g

Whole Milk

Milk is one of the most convenient high-calorie food sources to consume during a bulking phase. Folks undergoing a serious bulk find chugging a jar of milk easier than chewing countless amounts of chicken breast or legumes. 
Besides a decent macronutrient split, whole milk is rich in essential vitamins and minerals, including calcium, vitamin D, B12, and phosphorus. It is also one of the most convenient and readily-available food sources around the world. 

Whole Milk (1 cup)

Calories
149kcal

Carbohydrates
12g

Protein
8g

Fats
7.9g

Greek Yogurt

Greek yogurt is a high-quality protein source you could have with one of your meals or as a snack. The fast-absorbing properties of Greek yogurt ignite muscle recovery after intense workouts.
Greek yogurt often contains live and active cultures, contributing to a healthy gut microbiome. Your gut health is essential during a bulking phase for optimal nutrient utilization and immune function, as you’ll be eating significantly more calories than usual. Like milk, Greek yogurt is an excellent calcium source, essential for bone health and muscle function. It can help reduce your risk of injury and support bone strength. 

Greek Yogurt (100g)

Calories
59kcal

Carbohydrates
3.6g

Protein
10g

Fats
0.4g

Cottage Cheese

This is a slow-digesting form of protein, which provides a sustained release of amino acids into the bloodstream. Cottage cheese contains casein protein which promotes muscle growth and prevents muscle breakdown during periods of fasting, such as overnight. 
Ensuring your muscles have a constant supply of protein throughout the night will prevent muscle breakdown, which can be incredibly helpful during your bulking phase. Furthermore, the healthy fat source is packed with essential nutrients such as calcium, phosphorus, selenium, vitamin B12, and riboflavin. It also contains probiotics that promote a healthy gut. 

Cottage Cheese (100g)

Calories
98kcal

Carbohydrates
3.4g

Protein
11g

Fats
4.3g

Tips For Eating High-Calorie Foods For Bulking
Here are a few tips to get the best bang for your buck from your bulking journey:
Find an Appropriate Caloric Surplus and Macronutrient Split
You must determine your daily calorie and macronutrient targets based on your lifestyle, current physique, and bulking objective. According to the Centers for Disease Control and Prevention (CDC), adding 500-1,000 to your daily calorie intake can result in gaining 1-2 pounds weekly. [3]
After arriving at a suitable daily calorie intake goal, you must break it into an appropriate macronutrient (carbs, protein, and fats) split. Following an unbalanced macro split with high carb and fat intake can lead to excess body fat gain. 
Eat Nutrient-Dense Foods
You shouldn’t mistake a bulking diet for a junk food diet. Relying on processed and refined foods to meet your daily calorie needs can hamper your overall health and well-being. You must stick to high-calorie whole foods to ramp up your bulking progress and keep your fat gain under check.
Related: Calorie Density Calculator
Follow a Personalized Training Regimen
Since the objective of a bulking program is to build muscle mass and strength, you must back up your high-calorie diet with a customized strength training regimen. Use progressive overload to ensure you are constantly challenging your muscles. Using the same training intensity, volume, and exercises for an extended period will lead to a muscle and strength plateau. 
Furthermore, you must limit cardio and HIIT workouts during your bulking regimen as they lead to greater calorie burning, which can compromise your calorie surplus. Calorie-tracking apps can help ensure you are in a calorie surplus and meeting your macro goals.

Monitor Your Progress and Make Adjustments
Tracking your progress helps ensure that you are on the right path. Body weight, circumference, and body fat are reliable metrics for monitoring your bulking progress. You could also use photos to track your progress. These tracking methods will also keep you accountable. 
Tracking your progress weekly will allow you to make quick adjustments if you feel your progress is unsatisfactory. 
Follow The Bulking Phase With Cutting and Maintenance
You must always start a bulking program with a goal in mind. Starting your bulking journey without a set objective can lead to gaining excess body fat. The length of your bulking phase will depend on your starting physique and goals. 
After achieving your bulking objective, you must follow the bulking phase with a cutting phase. Furthermore, you must switch to the maintenance phase after you reach your cutting goal. Most bodybuilders and fitness enthusiasts cycle between the three phases throughout the year. 
Plan Your Meals in Advance
One of the reasons why so many people prefer dirty bulking is that it doesn’t require planning. You eat whatever you can get your hands on when you are starving. On the other hand, you must plan your meals during a clean bulk to ensure you are meeting your macronutrient goals. 
Reserve one day of the week, preferably a Sunday, for prepping your meals. Use unprocessed foods that are nutrient-dense, easy and quick to cook, and have a long shelf life. 
Frequently Asked Questions
How often should you consume cheat meals on a bulking program?
There is no hard rule about eating cheat meals on a bulking program. You don’t necessarily need cheat meals if you can meet your daily calorie goals with nutrient-dense whole foods. However, sticking to a strict diet regimen can lead to cravings, which opens room for a weekly cheat meal during a bulking regimen. 
You must restrict yourself to one weekly cheat meal, as high amounts of processed food can skew your body composition and make you more vulnerable to contracting health conditions such as type 2 diabetes and high blood pressure. 
How many calories should a bulking meal contain?
The ideal number of calories in a bulking meal depends on your personal preferences, current physique, daily calorie goal, and the number of meals you eat in a day, including snacks. Some people like to have a heavier breakfast and lunch and a light dinner, whereas others like to eat more balanced meals. If you eat three meals daily, you could consume 35% of your calories in your breakfast and lunch and the remaining 30% in your dinner. 
Do I have to eat junk food during a bulking regimen to gain strength and muscle mass?
No! You must favor clean bulking over dirty bulking. Nutrient-dense foods like lean meats, whole grains, and healthy fats provide your body with the building blocks to build muscle mass and support overall health and well-being. On the flip side, relying mainly on junk foods significantly increases your risk of contracting chronic health conditions. 
What are the best supplements for bulking?
The sports nutrition market is packed with supplements that can help you in your bulking journey. Some of the best bulking supplements include a mass gainer, whey protein, creatine, dextrose, and BCAAs. However, you must ensure you are not overly reliant on supplements to gain muscle mass and strength. Getting the bulk of your calories from nutrient-dense whole foods provides faster results and improves longevity. 
What is the ideal macronutrient split during a bulking program?
The ideal macro split will vary depending on an individual’s current and goal physique. Nonetheless, your macronutrient split during a bulking phase should be in the following brackets:

Carbohydrates: 45% to 60%
Protein: 30% to 35%
Fats: 15% to 30%

Notably, it’s easier to meet these macronutrient split with a clean bulk. Relying on refined and processed foods for your daily caloric goal can significantly increase your carb and fat intake while marginalizing your protein intake.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
Bulking is easier said than done. You must enter a calorie surplus while eating balanced high-calorie macronutrient sources to ensure you don’t gain excess body fat or compromise your body composition. 
Following a personalized bulking diet and exercise regimen, according to your overall health, goals, and preferences, can help speed up your transformation progress. The 14 high-calorie foods for bulking listed in this article will help you achieve your gaining goals while satisfying your taste buds. Cycle these nutrient-dense food sources in your daily diet plan to achieve your strength and muscle goals while keeping your meals interesting. Best of luck!
References

Leaf A, Antonio J. The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition – A Narrative Review. Int J Exerc Sci. 2017 Dec 1;10(8):1275-1296. PMID: 29399253; PMCID: PMC5786199.
Nocella C, Cammisotto V, Fianchini L, D’Amico A, Novo M, Castellani V, Stefanini L, Violi F, Carnevale R. Extra Virgin Olive Oil and Cardiovascular Diseases: Benefits for Human Health. Endocr Metab Immune Disord Drug Targets. 2018;18(1):4-13. doi: 10.2174/1871530317666171114121533. PMID: 29141571.
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html

What To Eat To Bulk Up For Skinny Guys: The Ultimate Guide

What To Eat To Bulk Up For Skinny Guys: The Ultimate Guide

Skinny, beanpole, rawboned, scrawny, bony, lanky, skeletal, twiggy, gaunt, fragile, delicate, hollow-cheeked, as thin as a rake, skin-and-bones, sticklike, size-zero, emaciated, pinched, undernourished, underfed, rangy, spindly, gangly, gangling, gawky, spindle-shanked, starveling, and macilent. It would be safe to say that the world tends to be unkind when labeling underweight individuals.
Do you want to know the synonyms for ‘jacked’? Shredded, rugged, sturdy, muscly, stout, well-built, hefty, powerful, and lusty. If given a choice, most people would want to be a part of the latter group.
Ask a bro at your gym about putting on size, and they’ll tell you it is the easiest thing in the world. However, this is not always the case. Bulking up is simple in theory but difficult in execution. Although most of us know that we need to eat more to build muscle mass and size, it is only a piece of the puzzle. 
You must stay in a calorie surplus to build muscle, meaning you must eat more calories daily than you expend. At the same time, these calories must come from nutrient-dense sources. Eating junk food and chugging sugar-laden aerated drinks can get you to your daily caloric goal, but in the long run, it will lead you toward obesity and other health issues. 
A basic understanding of nutrition and how it plays a role in achieving your fitness goals is vital to be successful in your fitness journey. It will help you avoid fad diets and ensure you get the best bang for your buck. 
In this article, we discuss the basics of bulking for skinny guys, including the nutrition breakdown, and lay down 15 nutrient-dense high-calorie foods to help you hit your daily caloric goals. 

What is Bulking Up?
Contrary to what most people believe, bulking and weight gain are not the same thing. In a weight gain program, your only objective is to get from your current weight to your goal weight. However, in a bulking program, you must also gain muscle mass and improve your physique aesthetics. 
Bulking up requires a combination of increased caloric intake and weight training exercises. During a bulking-up program, you want to add muscle mass to the body while minimizing fat gain. 
Bulking is the name of the game for skinny guys wanting to add muscle mass. It requires consuming a high-calorie and protein diet and engaging in strength training exercises to stimulate muscle growth.
Besides helping you develop muscle size and strength, bulking up has several other benefits, including boosting metabolism and immune system, better nutrient absorption and energy levels, and improving overall health. Unlike the ‘dirty bulking’ diet, the nutrient-dense foods listed in this article will also avoid health issues, such as high cholesterol and high blood pressure. [1][2]
Although most people know they need to enter a calorie surplus to add size and strength, they are clueless about the foods they should add to their diet plan. If you are one of these people and are looking for answers, you’ve come to the right place. This article contains 15 high-calorie foods to help skinny guys build size and strength. 
Overview of the 15 Best Foods For Bulking Up
We have put the nutritional information of the 15 foods into a convenient table with their serving sizes, calories, protein, carb, and fat content, to help you make the right dietary choices:

Food
Serving Size
Calories
Protein (in grams)
Carbohydrates (in grams)
Fats (in grams)

Whole Milk
1 cup
150
8
12
8

Cheese
1 oz
110
7
1
9

Nuts
1 oz
170-200
4-6
3-5
14-18

Avocado
1 medium
300
3
17
25

Peanut Butter
2 tbsp
200
8
6
16

Brown Rice
1 cup
220
5
45
2

Sweet Potato
1 medium
100
2
24
0.2

Whole-Grain Bread
2 slices
200-250
8-12
36-48
2-5

Dried Fruit
1 oz
100-120
0-1
25-30
0-1

Salmon
3 oz
150
17
0
9

Chicken Breast
100 gram
165
31
0
3.6

Beef
3 oz
180
22
0
10

Granola
1 cup
400-500
7-9
66-80
12-16

Quinoa
1 cup
220
8
39
3.5

Weight Gainer Shakes
1 serving
1,000-1,300
45-60
200-300
2-6

15 High-Calorie Foods For Skinny Guys To Bulk Up
Given below is a list of lean protein, fruit, nuts, and vegetables that will help underweight lifters bulk up:
Whole Milk

Whole milk is an excellent source of calories, protein, carbs, and fats. It is versatile and convenient; you could include milk in any of our meals throughout the day. It is also easily digestible. 
Furthermore, skinny guys trying to bulk up can also include yogurt and curd in their grocery list. You can pair them with your three big meals or eat them as a snack anytime throughout the day. 

A cup of whole milk contains 150 calories, eight grams of protein, 12 grams of carbohydrates, and eight grams of fat. 

Cheese

Cheese is another dairy product that should be a part of a skinny individual’s dietary routine. This nutrient-dense food comes in different shapes and sizes, making it perfect to add to a wide variety of dishes. 
Mozzarella, ricotta, cheddar, Swiss, feta, goat cheese, and cottage cheese are a few different types of cheese whose protein, carbs, fat, and calorie content can change depending on their making process. 

One ounce of cheese delivers 110 calories, seven grams of protein, one gram of carbs, and nine grams of fats. 

Nuts

Nuts are packed with fats and are a convenient source of the macronutrient. Besides fats, nuts contain a healthy amount of protein and carbs. You can also add seeds to your daily serving of nuts to make things more interesting. 
Almonds, cashews, walnuts, hazelnuts, pistachios, Macadamia nuts, pumpkin seeds, and sunflower seeds are some of the most popular nuts and seeds. You can add nuts and seeds to your meals or grab them as a snack. 

Depending on the type of nuts, one ounce serving of nuts contains 170-200 calories, 4-6 grams of protein, 3-5 grams of carbs, and 14-18 grams of fats.

Avocado

Avocado is popular among fitness enthusiasts as a high-quality fat source. This fruit primarily contains monounsaturated fats, fiber, and vitamins, which can help reduce the risk of blood pressure, regulate glucose levels, promote healthy blood lipid profiles, and improves insulin sensitivity. 
Avocado is mostly added to salads or consumed by itself. You could also add avocados to smoothies for a quick high-calorie meal. Also, a guacamole dip is an excellent option for folks looking for a healthy spread. 

One medium-sized avocado contains 300 calories, three grams of protein, 17 grams of carbs, and 25 grams of fats. 

Peanut Butter

Peanut butter is a staple in most fitness enthusiasts’ cupboards. Although peanut butter is mainly eaten for its fat content, it also contains a healthy dose of protein and carbs. You could also add peanut butter to shakes and smoothies for a delicious snack. 
Some alternatives to peanut butter include almond butter, cashew butter, and hazelnut butter. You could switch between these alternatives to keep your meals interesting. However, ensure that these butter are not laden with artificial sweeteners and sugar. Prefer organic peanut butter over the others. 

Two tablespoons of peanut butter contain 200 calories, eight grams of protein, six grams of carbs, and 16 grams of fats. 

Brown Rice

Brown rice is a complex carbohydrate that is an excellent energy source for the body. Carbs are the most crucial macronutrient during the bulking phase. Brown rice’s versatility makes them an excellent food to add to any meal and fill a calorie void. 

A cup of brown rice includes 220 calories, five grams of protein, 45 grams of carbs, and two grams of fat. 

Sweet Potato

This food is packed with complex carbohydrates, vitamins, and minerals. It is one of the few inherently delicious foods in a healthy diet. You could consume sweet potato as a side in your main meals or as a snack. 

A medium sweet potato packs 100 calories, two grams of protein, 24 grams of carbs, and 0.2 grams of fats. 

Whole-Grain Bread

Whole-grain breads are delectable and highly versatile. They contain a high-calorie content in a small serving size. Most people eat bread in their breakfast. However, you could add it to any of your meals.
Unlike refined white bread, whole grain bread contains the entire grain, providing a wealth of vitamins and minerals. Whole-grain bread also digests slower than white bread, providing a constant energy supply throughout the day. 

Two slices of whole-grain bread contain 200-250 calories, 8-12 grams of protein, 36-48 grams of carbs, and 2-5 grams of fats, depending on the brand. 

Dried Fruit

Dried fruit is a nutrient-dense snack that is easy to transport, has more shelf life than fresh fruit, and is easy to carry. It contains a good amount of carbs, fiber, vitamins, and minerals. 
Almonds, cashews, raisins, apricots, dates, and prunes are a few types of dried fruit. Dried fruit is also great for satisfying your sweet cravings. However, dried fruit contains more concentrated sugar than fresh fruit. You must consume dried fruit in moderation, as excessive intake can lead to high sugar intake and digestive issues.

An ounce of dried fruit contains 100-120 calories, 0-1 grams of protein, 25-30 grams of carbs, and 0-1 grams of fats. 

Salmon 

Salmon is the go-to seafood for most lifters. This high-quality protein is rich in omega-3 fatty acids and is an excellent food choice for folks looking to build muscle and improve overall health. Since salmon is a quick-absorbing source of protein, consume it right after your workout for the best results. 

Three ounces of salmon contains 150 calories, 17 grams of protein, zero carbohydrates, and nine grams of fat. 

Chicken Breast

The good old chicken breast is one of the best foods for building muscle mass without adding body fat. You could consume chicken breast during your lunch or dinner and ideally after your training session. 

A 100 grams serving of chicken breast consists of 165 calories, 31 grams of protein, zero carbs, and 3.6 grams of fat. 

Beef

Beef is rich in protein and essential amino acids, which can help build muscle mass. It is also a good source of iron, zinc, and vitamin B12, improving overall health and vitality. Choose lean cuts of beef, such as sirloin, flank, or round steak, to limit your fat intake. 

A three-ounce serving of beef contains 180 calories, 22 grams of protein, no carbs, and 10 grams of fat. 

Granola

Granola is an often overlooked complex carbohydrate in a bulking regimen. It is an excellent breakfast food and snack that is made from a combination of oats, nuts, seeds, and dried fruits. Granola also contains a healthy dose of fat and protein, making it a well-rounded food source. 

A cup of granola generally comprises 400-500 calories, 7-9 grams of protein, 66-80 grams of carbs, and 12-16 grams of fat. 

Quinoa

Quinoa is one of the few plant-based foods with a complete protein source, meaning it contains all of the essential amino acids the body needs to build muscle. It is a must-have in every vegan diet. You can add quinoa to salads, stir-fries, or as a side dish. 

A cup of quinoa delivers 220 calories, eight grams of protein, 39 grams of carbs, and 3.5 grams of fats. 

Weight Gainer Shakes

Weight gainer shakes are a godsend for folks who have difficulty meeting their nutrition goals through whole foods. A serving of a weight gainer can contain between 200-300 grams of carbs and a decent amount of protein. You could also use a whey protein supplement instead of a mass gainer, as per your macros. 

Depending on the brand, a 300-400 gram serving of a mass gainer supplement delivers a monster 1,000-1,300 calories, 45-60 grams of protein, 200-300 grams of carbs, and 2-6 grams of fat. 

Tip: Calculate your recommend daily protein, carbs and fat intake.
Nutrition Planning For Bulking Up For Skinny Guys
Now that you know about the 15 high-calorie foods to help skinny guys bulk up and build muscle, it is time to put the knowledge to work. Here are some nutrition planning tips to help you in the process:
Calories
Skinny folks must use a calculated approach to enter a calorie surplus to add size and strength. Your goal should be to eat 300-500 additional calories daily. Bumping up your calories by 500 kcal will help you gain a pound of weight each week, which is a sustainable and healthy approach to bulking up. [3]
Macronutrient
After arriving at a daily calorie goal, you must break it down into a suitable carbs, protein, and fats ratio to achieve your goal physique. A 40-30-30 split (40% carbs, 30% protein, and 30% fats) is one of the most reliable macronutrient ratios for building muscle mass and strength while limiting fat buildup. 

Here is an oversimplified step-by-step process for setting a calorie and macronutrient goal to bulk up for skinny guys:

Use a calorie-tracking tracking app, such as MyFitnessPal, to calculate your daily average calorie intake for the last five days.
Bump up your calorie intake by 300-500 calories.
Break down the calorie goal into a suitable macronutrient split.
Alternatively, you could use our online calorie and macronutrient calculators for this process.
Design a diet using the 15 high-calorie, nutrient-dense foods mentioned in this article.

Remember, you might need to tweak your diet plan for the first few weeks until you find something that works for you. Seek expert help if you have trouble designing a diet plan; it will save you a lot of time, effort, and money. 
Wrapping Up
Skinny folks must enter a caloric surplus to build muscle and strength. However, you must remember that all calories are not created equal. Although dirty bulking is more convenient (and delicious), it can lead to excess body fat and chronic health conditions. 
Skinny guys must add the 15 high-calorie, nutrient-dense foods mentioned in this article to their grocery list and follow a customized training program to bulk up sustainably, improve their overall health and physical performance, and achieve the physiques of their dreams.
References

Troesch B, Biesalski HK, Bos R, Buskens E, Calder PC, Saris WH, Spieldenner J, Verkade HJ, Weber P, Eggersdorfer M. Increased Intake of Foods with High Nutrient Density Can Help to Break the Intergenerational Cycle of Malnutrition and Obesity. Nutrients. 2015 Jul 21;7(7):6016-37. doi: 10.3390/nu7075266. PMID: 26197337; PMCID: PMC4517043.
Drewnowski A. Impact of nutrition interventions and dietary nutrient density on productivity in the workplace. Nutr Rev. 2020 Mar 1;78(3):215-224. doi: 10.1093/nutrit/nuz088. PMID: 31889196.
Cleveland Clinic. “High-Calorie Foods and Snack Ideas to Gain Weight.” Cleveland Clinic, 2020, https://my.clevelandclinic.org/health/articles/16555-snack-ideas-for-weight-gain. Accessed May 8, 2023​

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