15 High Calorie Meal Prep Recipes for Energy Boosts

Building muscle or maintaining an active lifestyle requires consistent, calorie-dense nutrition. But who has the time to cook elaborate meals every day?

This guide explores delicious and convenient high-calorie meal prep ideas that fuel your body and fit seamlessly into your busy schedule.

From protein-packed pastas to hearty stews, we’ll equip you with strategies to create healthy, portion-controlled meals that deliver the extra calories you need to reach your fitness goals.

1. Big Boy Baked Penne

This hearty dish is packed with protein and carbs, making it perfect for muscle gain. Penne pasta is smothered in a rich meat sauce loaded with ground beef, crushed tomatoes, and a trio of cheeses.

Recipe

Ingredients:

• 1 lb penne pasta
• 2 cups marinara sauce
• 1 cup ricotta cheese
• 2 cups shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 1 lb ground beef
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tsp Italian seasoning
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Cook the penne pasta according to package instructions until al dente. Drain and set aside.
3. In a large saucepan, cook the ground beef over medium heat until browned. Add the onion and garlic, cooking until softened.
4. Stir in the marinara sauce and Italian seasoning. Season with salt and pepper to taste.
5. In a mixing bowl, combine the cooked pasta, ricotta cheese, and half of the mozzarella cheese.
6. Spread a thin layer of the meat sauce at the bottom of a baking dish. Layer with the pasta mixture, then top with the remaining meat sauce.
7. Sprinkle the remaining mozzarella cheese and Parmesan cheese on top.
8. Bake for 20-25 minutes, or until the cheese is melted and bubbly.
9. Let it cool for a few minutes before serving.

Sides: Garlic bread, Caesar salad

Drinks: Red wine (Chianti or Merlot), sparkling water

2. Cheesy Sausage and Veggie Scramble

A breakfast meal you can prep for the whole week! Scramble eggs are loaded with cheese, flavorful sausage, and colorful veggies like bell peppers, onions, and spinach.

Recipe

Ingredients:

• 4 eggs
• 1/2 cup milk
• 1 cup cooked sausage, crumbled
• 1 bell pepper, diced
• 1 cup spinach, chopped
• 1/2 cup shredded cheddar cheese
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a bowl, whisk together the eggs and milk. Season with salt and pepper.
2. Heat the olive oil in a skillet over medium heat. Add the bell pepper and cook until softened.
3. Add the sausage and spinach to the skillet, cooking until the spinach is wilted.
4. Pour in the egg mixture and cook, stirring gently, until the eggs are just set.
5. Sprinkle the shredded cheese on top and cook until melted.
6. Serve immediately.

Sides: Toast, fresh fruit

Drinks: Orange juice, coffee

3. One-Pan Honey Garlic Salmon with Roasted Veggies

Salmon is a fantastic source of healthy fats and protein. This recipe features succulent salmon fillets glazed with a sweet and savory honey garlic sauce, accompanied by roasted vegetables like broccoli, asparagus, or sweet potato.

Recipe

Ingredients:

• 4 salmon fillets
• 3 tbsp honey
• 2 tbsp soy sauce
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 lb baby potatoes, halved
• 1 lb green beans, trimmed
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a small bowl, mix together honey, soy sauce, garlic, and olive oil.
3. Place the salmon fillets on one side of a sheet pan and brush with the honey garlic mixture.
4. On the other side of the sheet pan, arrange the baby potatoes and green beans. Drizzle with olive oil and season with salt and pepper.
5. Bake for 20-25 minutes, or until the salmon is cooked through and the vegetables are tender.
6. Serve with lemon wedges.

Sides: Quinoa or brown rice

Drinks: White wine (Sauvignon Blanc), iced tea

4. Slow Cooker BBQ Pulled Chicken Bowls

Tender, shredded chicken infused with smoky barbecue flavors is perfect for meal prep bowls. Pile it high on brown rice or quinoa with your favorite toppings like avocado, coleslaw, and a drizzle of BBQ sauce.

Recipe

Ingredients:

• 2 lbs boneless, skinless chicken breasts
• 1 cup BBQ sauce
• 1/2 cup chicken broth
• 1 onion, sliced
• 2 cloves garlic, minced
• 1 tsp smoked paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• Cooked rice for serving
• Fresh veggies for topping (such as coleslaw, corn, avocado)

Instructions:

1. Place the chicken breasts in the slow cooker. Add the BBQ sauce, chicken broth, onion, garlic, smoked paprika, salt, and pepper.
2. Cover and cook on low for 4-6 hours, or until the chicken is tender and easily shredded.
3. Shred the chicken with two forks and mix it well with the sauce.
4. Serve the pulled chicken over a bed of cooked rice and top with fresh veggies.

Sides: Cornbread, coleslaw

Drinks: Lemonade, iced tea

5. Turkey Taco Meatloaf

A fun twist on a classic comfort food! Lean ground turkey is seasoned with taco spices and baked into a flavorful meatloaf. Serve it with mashed potatoes, roasted vegetables, or in lettuce wraps for a low-carb option.

Recipe

Ingredients:

• 1 lb ground turkey
• 1 egg
• 1/2 cup breadcrumbs
• 1/2 cup salsa
• 1 cup shredded cheddar cheese, divided
• 1 packet taco seasoning
• 1 small onion, finely chopped
• 1 clove garlic, minced
• 1/4 cup chopped cilantro
• Salt and pepper to taste
• Sour cream and diced tomatoes for topping

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a large bowl, mix together the ground turkey, egg, breadcrumbs, salsa, half of the shredded cheese, taco seasoning, onion, garlic, cilantro, salt, and pepper.
3. Shape the mixture into a loaf and place it in a loaf pan.
4. Bake for 35 minutes. Remove from the oven and top with the remaining cheese. Bake for another 10 minutes, or until the cheese is melted and the meatloaf is cooked through.
5. Let it rest for a few minutes before slicing. Serve topped with sour cream and diced tomatoes.

Sides: Mexican rice, black beans

Drinks: Margaritas, Mexican soda

6. Chicken Fried Rice with Cashews and Peas

This protein-packed fried rice features fluffy scrambled eggs, savory chicken breast, crunchy cashews, and vibrant peas. Add a drizzle of sesame oil for an extra flavor boost.

Recipe

Ingredients:

• 2 cups cooked rice (preferably day-old)
• 1 lb chicken breast, diced
• 1 cup frozen peas
• 1/2 cup cashews
• 2 eggs, beaten
• 3 tbsp soy sauce
• 2 tbsp sesame oil
• 3 green onions, sliced
• 2 cloves garlic, minced
• Salt and pepper to taste
• 1 tbsp vegetable oil

Instructions:

1. Heat the vegetable oil in a wok or large skillet over medium-high heat. Add the chicken and cook until browned and cooked through.
2. Push the chicken to one side of the wok and pour the beaten eggs into the other side. Scramble the eggs until cooked, then mix them with the chicken.
3. Add the garlic and cook for another minute until fragrant.
4. Stir in the cooked rice, peas, and cashews. Pour the soy sauce and sesame oil over the rice mixture, stirring well to combine.
5. Cook for a few more minutes until everything is heated through. Season with salt and pepper to taste.
6. Garnish with sliced green onions before serving.

Sides: Spring rolls, cucumber salad

Drinks: Green tea, light beer

7. Creamy Tomato and Chickpea Pasta

A vegetarian option loaded with protein and fiber. Chickpeas take the place of ground meat in a creamy tomato sauce tossed with your favorite pasta. Add a sprinkle of parmesan cheese for a decadent touch.

Recipe

Ingredients:

• 12 oz pasta (penne or fusilli)
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (14.5 oz) crushed tomatoes
• 1/2 cup heavy cream
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp dried basil
• 1/2 tsp red pepper flakes (optional)
• Salt and pepper to taste

Instructions:

1. Cook the pasta according to package instructions. Drain and set aside.
2. In a large saucepan, heat the olive oil over medium heat. Add the garlic and cook until fragrant.
3. Stir in the crushed tomatoes, chickpeas, dried basil, and red pepper flakes. Simmer for about 10 minutes.
4. Reduce the heat and stir in the heavy cream. Cook for another 2-3 minutes until heated through.
5. Season with salt and pepper to taste.
6. Toss the cooked pasta with the creamy tomato sauce. Serve immediately.

Sides: Garlic bread, side salad

Drinks: Red wine (Chianti), sparkling water

8. Steak Fajita Bowls with Cilantro Lime Rice

Marinated skirt steak sizzles with bell peppers and onions, creating a fajita fiesta in a bowl. Serve it over flavorful cilantro lime rice and top it with your favorite fajita fixings like guacamole, salsa, and sour cream.

Recipe

Ingredients:

• 1 lb flank steak, sliced into strips
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 onion, sliced
• 1 tbsp olive oil
• 1 tbsp fajita seasoning
• 1 cup rice
• 2 cups chicken broth
• 1/4 cup chopped cilantro
• Juice of 1 lime
• Salt and pepper to taste
• Optional toppings: salsa, sour cream, avocado

Instructions:

1. In a pot, cook the rice with chicken broth according to package instructions. Once cooked, stir in the chopped cilantro and lime juice. Set aside.
2. In a large skillet, heat the olive oil over medium-high heat. Add the steak strips and cook until browned. Remove from the skillet and set aside.
3. In the same skillet, add the bell peppers and onion. Cook until softened, about 5 minutes.
4. Return the steak to the skillet and sprinkle with fajita seasoning. Stir to combine and cook for another 2-3 minutes.
5. Serve the steak and veggies over the cilantro lime rice. Add your favorite toppings.

Sides: Black beans, corn on the cob

Drinks: Margaritas, Mexican beer

9. Cheesy Hash Brown Breakfast Casserole

This hearty breakfast casserole is perfect for feeding a crowd. Shredded hash browns are layered with eggs, cheese, crumbled sausage, and your favorite vegetables, then baked until golden brown and bubbly.

Recipe

Ingredients:

• 1 bag (30 oz) frozen hash browns, thawed
• 1 lb breakfast sausage
• 8 eggs
• 2 cups shredded cheddar cheese
• 1 cup milk
• 1/2 cup chopped green onions
• 1 tsp salt
• 1/2 tsp black pepper

Instructions:

1. Preheat your oven to 350°F (175°C).
2. In a skillet, cook the breakfast sausage over medium heat until browned and crumbled. Drain any excess fat.
3. In a large mixing bowl, whisk together the eggs, milk, salt, and pepper.
4. Add the hash browns, cooked sausage, and half of the shredded cheese to the bowl. Mix well.
5. Pour the mixture into a greased baking dish. Top with the remaining cheese and chopped green onions.
6. Bake for 40-45 minutes, or until the casserole is set and the top is golden brown.
7. Let it cool slightly before serving.

Sides: Fresh fruit, toast

Drinks: Coffee, orange juice

10. Tuna Noodle Casserole with a Ritz Cracker Topping

A nostalgic comfort food made for meal prep. Tender egg noodles are tossed in a creamy sauce with tuna, peas, and vegetables. The finishing touch? A buttery Ritz cracker topping that adds a delightful crunch.

Recipe

Ingredients:

• 12 oz egg noodles
• 2 cans (5 oz each) tuna, drained
• 1 can (10.5 oz) cream of mushroom soup
• 1 cup frozen peas
• 1 cup milk
• 1 cup shredded cheddar cheese
• 1/2 cup sour cream
• 1 cup crushed Ritz crackers
• 1/4 cup melted butter
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Cook the egg noodles according to package instructions. Drain and set aside.
3. In a large mixing bowl, combine the cream of mushroom soup, milk, shredded cheese, sour cream, and peas. Mix well.
4. Gently fold in the cooked noodles and tuna. Season with salt and pepper.
5. Pour the mixture into a greased baking dish.
6. In a small bowl, mix the crushed Ritz crackers with the melted butter. Sprinkle evenly over the casserole.
7. Bake for 25-30 minutes, or until the top is golden brown and the casserole is bubbly.
8. Let it cool for a few minutes before serving.

Sides: Green salad, garlic bread

Drinks: White wine (Chardonnay), sparkling water

11. Korean Beef Bulgogi Bowls

Thinly sliced marinated beef is cooked until tender and flavorful. Serve it over rice with a fried egg and a variety of Korean-inspired side dishes like kimchi and pickled vegetables.

Recipe

Ingredients:

• 1 lb beef sirloin, thinly sliced
• 1/4 cup soy sauce
• 2 tbsp brown sugar
• 2 tbsp sesame oil
• 2 cloves garlic, minced
• 1 tsp grated ginger
• 1 onion, thinly sliced
• 2 green onions, chopped
• Cooked rice for serving
• Optional toppings: sesame seeds, sliced cucumber, shredded carrots

Instructions:

1. In a bowl, mix together the soy sauce, brown sugar, sesame oil, garlic, and ginger. Add the sliced beef and marinate for at least 30 minutes.
2. Heat a skillet over medium-high heat. Add the marinated beef and onions, cooking until the beef is browned and cooked through.
3. Serve the beef over a bed of cooked rice. Top with green onions and any optional toppings.

Sides: Kimchi, steamed vegetables

Drinks: Green tea, Asian pear soda

12. One-Pot Creamy Chicken and Wild Rice

This easy one-pot meal is bursting with flavor. Chicken breast is cooked with wild rice, vegetables, and a creamy sauce that comes together in a single pot for minimal cleanup.

Recipe

Ingredients:

• 1 lb chicken breast, diced
• 1 cup wild rice blend
• 4 cups chicken broth
• 1 cup heavy cream
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 1 tsp dried thyme
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a Dutch oven over medium heat. Add the diced chicken and cook until browned.
2. Add the onion, carrots, celery, and garlic, cooking until the vegetables are softened.
3. Stir in the wild rice, chicken broth, and dried thyme. Bring to a boil, then reduce the heat and simmer, covered, for 45 minutes.
4. Stir in the heavy cream and season with salt and pepper to taste. Cook for another 5 minutes, until heated through.
5. Serve hot.

Sides: Crusty bread, side salad

Drinks: White wine (Pinot Grigio), apple cider

13. Black Bean Burgers with Chipotle Mayo

A satisfying vegetarian burger option. Black beans are mashed with spices and herbs, then formed into patties and cooked until crispy. Chipotle mayo adds a smoky and spicy kick.

Recipe

Ingredients:

• 1 can (15 oz) black beans, drained and rinsed
• 1/2 cup breadcrumbs
• 1/4 cup chopped onion
• 1 egg
• 1 tsp cumin
• 1 tsp chili powder
• 1/2 tsp garlic powder
• Salt and pepper to taste
• 4 hamburger buns
• 1/2 cup mayonnaise
• 1 tbsp chipotle in adobo sauce

Instructions:

1. In a blender or food processor, pulse the black beans, breadcrumbs, onion, egg, cumin, chili powder, garlic powder, salt, and pepper until well combined but still slightly chunky.
2. Form the mixture into 4 patties.
3. Heat a skillet over medium heat and cook the patties for about 4-5 minutes per side, until browned and heated through.
4. In a small bowl, mix the mayonnaise and chipotle in adobo sauce.
5. Serve the black bean patties on hamburger buns with the chipotle mayo.

Sides: Sweet potato fries, coleslaw

Drinks: Iced tea, craft beer

14. Chicken and Broccoli Stir-Fry with Cashew Sauce

Chicken and broccoli florets are stir-fried with a rich and creamy cashew sauce. Serve it over brown rice or noodles for a complete and satisfying meal.

Recipe

Ingredients:

• 1 lb chicken breast, sliced
• 2 cups broccoli florets
• 1/2 cup cashew nuts
• 1/4 cup soy sauce
• 2 tbsp hoisin sauce
• 2 cloves garlic, minced
• 1 tsp grated ginger
• 1 tbsp cornstarch
• 2 tbsp vegetable oil
• 1/4 cup water

Instructions:

1. In a small bowl, mix the soy sauce, hoisin sauce, garlic, ginger, cornstarch, and water to make the cashew sauce.
2. Heat the vegetable oil in a wok over medium-high heat. Add the chicken and cook until browned and cooked through.
3. Add the broccoli florets and cook for another 3-4 minutes, until tender-crisp.
4. Pour in the cashew sauce and stir well to coat everything evenly. Cook for another 2 minutes, until the sauce has thickened.
5. Sprinkle with cashew nuts before serving.

Sides: Steamed rice, spring rolls

Drinks: Jasmine tea, lemonade

15. Air Fryer Salmon with Lemon Herb Crust

Air-frying allows you to achieve crispy perfection without deep-frying. Salmon fillets are coated with a flavorful lemon herb crust and cooked in the air fryer for a quick and healthy meal.

Recipe

Ingredients:

• 4 salmon fillets
• 1 lemon, zested and juiced
• 2 tbsp olive oil
• 1 tbsp chopped fresh parsley
• 1 tsp dried oregano
• 1 tsp garlic powder
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat the air fryer to 400°F (200°C).
2. In a small bowl, mix together the lemon zest, lemon juice, olive oil, parsley, oregano, garlic powder, salt, and pepper.
3. Brush the lemon herb mixture onto the salmon fillets.
4. Place the salmon fillets in the air fryer basket and cook for 8-10 minutes, or until the salmon is cooked through and flakes easily with a fork.
5. Serve with lemon wedges.

Sides: Roasted vegetables, quinoa salad

Drinks: White wine (Sauvignon Blanc), sparkling water

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