13 Healthy Bulking Snacks to Help You Gain Weight
Are you a skinny guy looking to put on some extra muscle? If so, chances are that bulking up is your goal.
But when it comes to gaining weight, simply lifting more weights won’t cut it; in order to make real progress, you must combine intense strength-building workouts with the right diet that supports your goals.
To help get you started on the path toward success, here are 13 bulking snacks that can help add mass and increase strength – fast!
Bulking Snack Recipes
1. Peanut Butter Bananas Toast
Not only is it delicious, but it also provides the necessary nutrients to aid in muscle growth. Peanut butter is high in protein and healthy fats, providing sustained energy for any workout.
Bananas are a great source of carbohydrates and potassium, helping to replenish the body after a tough session in the gym. Plus, the combination of sweet and salty is a satisfying treat that will leave you feeling full and fueled for your next workout.
Peanut Butter Banana Toast
| Ingredients | Calories |
|---|---|
| 2 slices of bread 1 banana 2 tbs peanut butter | 350-500 |
2. Homemade Smoothie or Shake
Incredibly convenient and easy to consume on the go or after a workout. While some may shy away from the idea of consuming high-calorie beverages, it’s important to remember that when done in moderation, these shakes can be an effective tool in achieving your fitness goals.
Fruit Smoothie
| Ingredients | Calories |
|---|---|
| 1 cup whole milk 1 cup frozen fruit of choice 1 tbsp peanut butter 1/4 cup granola | 500+ |
Shake
| Ingredients | Calories |
|---|---|
| 1 cup whole milk 1 cup chocolate ice cream 1 tbsp peanut butter | 500+ |
3. Olive Oil and Bread
Olive oil is a calorie-dense yet healthy oil to add to your cooking. This oil carries tons of benefits from heart health to reducing the risk of many diseases. A single tablespoon of olive oil is about 120 calories.
Bread and Olive Oil
| Ingredients | Calories |
|---|---|
| Bread of your choice 1-2 tbsp olive oil | 300+ |
4. Avacado Toast
A medium-sized avocado has roughly 240 calories and 22 grams of healthy fats. Avocados carry tons of health benefits from heart health to preventing many diseases.
Avocado Toast
| Ingredients | Calories |
|---|---|
| 2 slices of bread 1 avocado 1 tbsp olive oil salt and pepper to taste | 400+ |
5. Peanut Butter and Jelly
An American classic. The PB&J is high-calorie and tasty. With only 3 ingredients, this snack is portable, easy to make, and a great snack for adding in some extra calories.
PB&J
| Ingredients | Calories |
|---|---|
| 2 slices of bread 1 tbsp peanut butter 1 tbsp of jam or jelly of choice | 400+ |
Bulking Snacks on the Go
6. Dried Fruit
Dried fruits are a great healthy snack. Not only are they packed with nutrients like fiber, vitamins, and minerals, but they are also convenient and tasty snacks that can help you reach your daily calorie goals.
Plus, dried fruit is versatile – whether you prefer raisins, apricots, or figs, there’s sure to be a variety that you enjoy.
For the best nutritional value, opt for fruits that are minimally processed and preserve their natural fibers.
They can be added to oatmeal or yogurt for an extra nutrient boost, or just eaten as a snack on the go.
7. Macadamia Nuts
Macadamia nuts are an excellent snack option for those looking to bulk up. Not only do they boast a rich flavor, but they are also packed with essential fatty acids and minerals like potassium and magnesium. 10-12 pieces are roughly 200 calories.
Macadamia nuts also offer several other health benefits such as reduced inflammation, improved cardiovascular health, and protection against oxidative stress.
These nuts are great for snacking in between meals to help you hit your daily calorie goals. For a quick and easy snack, try pairing macadamias with other high-calorie foods such as dried fruit or dark chocolate chips. You can also add them to some yogurt or as a topping.
8. Granola
Granola is a great snack for those looking to bulk up. It’s full of healthy carbohydrates and fats which provide energy while bulking. Additionally, granola is packed with essential vitamins, minerals, and fiber, making it an excellent source of nutrition.
Granola macros can vary drastically, but there are plenty of higher-calorie options that can give you an extra 200-300 calories from just 1/2 of a cup.
Granola can be eaten alone as a snack or as a topping on other foods such as yogurt or smoothies.
9. Protein Bars
Protein bars are a great way to add extra calories and nutrition to your diet. They come in both high-calorie and lower-calorie varieties, so you can pick the one that best fits your needs.
High-calorie protein bars have more carbohydrates and fat than lower-calorie versions, making them perfect for bulking up.
Depending on the recipe, protein bars can offer up to 300 calories per serving. There are tons to choose from, so pick one that tastes good and fits your nutritional needs.
You can eat these when you feel hungry, in between meals, after the gym, or whenever you’d like.
10. Muffins
Muffins are an excellent choice for a bulking snack. They provide the perfect combination of carbohydrates, proteins, and fats to help you add on muscle mass.
A single muffin can contain up to 10 grams of protein and over 300 calories, depending on the type. This makes them ideal for increasing your daily intake of this essential macronutrient.
Extra Calories to Add to Your Meals
11. Whole Milk/Chocolate Milk
Depending on your lactose tolerance, milk can be a useful tool to sneak in a few extra calories with some added benefits.
Milk is a complete protein, meaning it has all 9 essential amino acids. This is crucial for building muscle.
| 1 cup of whole milk | 150 calories |
Milk also carries calcium which is good for stronger bones and teeth.
You can simply drink a glass of milk or chocolate milk to add in extra calories or you can pair it with another snack like a protein bar.
12. Peanut Butter
Peanut butter alone is one of the best calorie-dense foods for bulking.
Many athletes in bulk will simply eat a few spoonfuls of peanut butter on their own or add it to their protein shakes to increase their calorie intake.
| 2 tbsp of peanut butter | 190 calories |
13. Olive Oil
In addition to its health benefits, olive oil is also versatile in cooking and can add flavor to any dish.
It can be used as a base for salad dressings, drizzled on top of vegetables before roasting or grilling, or even substituted for butter in baking recipes.
| 1 tbsp of olive oil | 120 calories |
14. Protein Shake
Although most protein shakes or protein powders aren’t high in calories, drinking one can help increase your daily protein intake.
There are tons of options, but find one that you like with minimal amounts of sugar.
Some good protein powders:
| Levels Whey Protein | 130 calories per serving |
| Nutricost Whey Protein | 130 calories per serving |
Basics of Bulking
These are the basics/principles of how to gain weight. Although it’s a simple concept to understand, many of us will underestimate the process it requires to add muscle.
You Need to Be on a Caloric Surplus
In simple terms, a caloric surplus means to eat over what your body burns in a day.
This surplus provides the energy your body needs to build new muscle tissue and recover from intense workouts.
With the excess calories, your body will store them for later use. Usually in the form of fat, protein, or both.
It’s because of this that we’re able to gain weight.
Clean Bulk vs Dirty Bulk
A clean bulk basically means to eat a healthy nutritious diet at a surplus. This can include lean meats, healthy fats, and non-processed carbs.
The benefit of a clean bulk is that you’ll feel better, gain muscle, and control fat gain. The main downsides are that it takes more discipline, typically more volume of food, and takes longer.
A dirty bulk is the opposite but has the same overall goal in mind. You get to eat whatever you want to get calories in to hit your daily calorie intake. Whether it be fast food, high-calorie snacks, or junk food.
The benefit of a dirty bulk is that you’ll gain weight much faster than a clean bulk. The downsides are that you’ll probably feel like shit, gain significantly more amount of fat, and can impact your overall health.
For reasons like these, it’s best to try to clean bulk as much as you can.
Consistency Is Key
When it comes to putting on muscle and weight, it takes time. Serval months in fact.
Consistency is essential when it comes to bulking. This means that your caloric surplus needs to remain consistent and you have to be consistent with your workouts.
Doing so will ensure that the weight gain you experience is a muscle, not just fat. Consistent eating habits and exercise routines are key for any bulking plan.
Final Thoughts
As you can see, there are numerous options you can incorporate into your daily diet to effectively increase your calorie intake throughout the day.
Bulking snacks, in particular, serve as excellent choices for obtaining quick and convenient calories, offering a practical solution without relying solely on them for nutrition.
These snacks can be a valuable addition to your routine, allowing you to boost your calorie intake without the need for a full meal. However, it’s important to remember that maintaining a well-rounded diet is essential when aiming to gain weight in a safe and sustainable manner.
By diversifying your food choices and ensuring a balanced nutritional profile, you can support your weight gain goals while prioritizing overall health and well-being.
