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21 High-Calorie High Protein Meals

Make these high-calorie high protein meals to fill yourself up with healthy protein. These meals are fun to make, full of nutritious and, on top of it all, delicious.

It seems like everyone wants to lose weight. There are so many options out there: keto, Atkins, and the list go on.

But what if you want to gain weight and add some muscle instead? Well, High-Calorie High Protein Meals are key.

By eating more calories than you expend, you’ll gain weight. And by increasing your protein take, you’ll add muscle too.

So today, I’m sharing 21 High-Calorie High Protein Meals. They’re not only delicious, but they will also help you reach your goals faster.

Let’s get cooking!

high calorie high protein meals

1. Instant Pot Honey Sesame Chicken

Instant Pot Honey Sesame Chicken


Craving Chinese food? Try some of this Instant Pot Honey Sesame Chicken.

It tastes just as good as takeout. There’s a nice balance of umami from the coconut aminos, sweetness from the honey, and savory from the chicken stock.

And the green onions add freshness and color.

It doesn’t take much time to make this dish either. In fact, it takes only 25 minutes.

That’s because you’re making it in an Instant Pot. So you get slow-cooker quality chicken in a fraction of the time.

Don’t have an Instant Pot? You can snag one at a reasonable price here.

Per Serving:

  • Calories: 665
  • Fats: 11g
  • Protein: 55g
  • Carbs: 82g
  • Fiber: 0g
  • Sugar: 0g


2. Kale Steak Power Salad

Kale Steak Power Salad


Salads are a great way to add even more greens to your diet. But let’s face it: a lot of salads can be lacking in protein and calories.

So, what’s a gal (or guy) going to do? Have this Kale Steak Power Salad.

It’s full of a mix of flavors and textures. The sweetness of the sweet potatoes and caramelized Brussel sprouts complement the bitterness of the kale.

Meanwhile, the blue cheese adds creaminess, and the pecans add crunch. And the homemade lemon-herb dressing is the icing on top of the cake, ahem, salad.

Making the dressing is quite easy. Just place your ingredients in a blender, and blend until smooth.

To keep cleaning to a minimum, you can use a personal-size blender like this instead.

Check out more high protein meals here.

Per Serving:

  • Calories: 631
  • Fats: 39g
  • Protein: 48g
  • Carbs: 33g
  • Fiber: 9g
  • Sugar: 0g


3. Fig & Brie Stuffed Chicken Breasts

Brie Stuffed Chicken Breasts


I love having guests over to share a meal, as I’m sure many of you do too. Besides enjoying each other’s company, you get to enjoy good food too.

These Fig & Brie Stuffed Chicken Breasts are sure to delight your guests. They’re juicy and full of flavor, from the creaminess of the Brie, sweetness of the figs, and savory of the chicken.

It’s a party in your mouth.

To keep your chicken breasts moist, avoid overcooking them. Just bake them until they reach an internal temperature of 165 degrees Fahrenheit. I recommend this meat thermometer because it’s effortless to clean and is waterproof too.

Serve with a side Garden Salad.

Per Serving:

  • Calories: 608
  • Fats: 32g
  • Protein: 50g
  • Carbs: 30g
  • Fiber: 2g
  • Sugar: 23g


4. Low Carb Italian Beef Bake

Low Carb Italian Beef Bake


I am a big fan of Italian food, as I’m sure many of you are too. But if you’re trying to keep an eye on your carbs, Italian food can be a minefield of carbs.

That’s because Italian cuisine is centered on carb-heavy foods such as pasta. And as yummy as Italian food is, it’s not worth getting rid of your skinny jeans.

With this Low Carb Italian Beef Bake, you can eat your cake, ahem, casserole – and have it too.

It’s cheesy, meaty, saucy, and so delicious. You won’t believe it’s low carbs.

Yet, it is. In fact, one serving contains less than 9 grams of net carbs. So, you’ll still be able to slide into your skinny jeans.

To keep it low carb, you’ll be layering your casserole with cauliflower rice. Besides being low in carbs, cauliflower rice is good for you too.

It is rich in Vitamin C, which is essential for a healthy immune system. And it contains folate, which you need to make DNA.

To keep things simple, you can use pre-packaged cauliflower rice like this. Or to save a bit of money, you can make your own.

Start by chopping some cauliflower into tiny pieces. Then pulse those pieces in a food processor until they become like rice. This food processor is super powerful, so it should be pretty quick.

Buon appetito!

Per Serving:

  • Calories: 588.21
  • Fats: 38.81g
  • Protein: 47.75g
  • Carbs: 11.41g
  • Fiber: 2.57g
  • Sugar: 3.75g


5. Chipotle Chicken Bowl with Avocado Salsa

Chipotle Chicken Bowl with Avocado Salsa


Summer is a great time to lounge on the deck. It’s also a great time to enjoy some barbecue.

This Chipotle Chicken Bowl with Avocado Salsa is sure to get you excited. Perfectly grilled chicken is topped with creamy, tasty avocado salsa.

And it’s served with zucchini noodles topped with a spicy chipotle vinaigrette. Yum!

Besides adding freshness, zucchini noodles add a lot of nutrition. They’re rich in immune-boosting Vitamins A and C.

They even contain manganese and magnesium, which are essential for strong bones.

Making zucchini noodles is actually relatively easy. Begin by chopping off the ends of your zucchini.

Next, place your zucchini in a spiralizer and spiralize away. I like this spiralizer because it is pretty strong – it can even handle tough veggies like sweet potatoes and turnips.

Per Serving:

  • Calories: 550
  • Fats: 32g
  • Protein: 53g
  • Carbs: 16g
  • Fiber: 5g
  • Sugar: 10g


6. Vegan Protein Salad Bowl

Vegan Protein Salad Bowl


Need a vegan meal that will bulk you up? This Vegan Protein Salad Bowl is a great option.

It contains a whopping 40 grams of protein. So it rivals the amount of protein in any meat-based meal.

And the baked tofu and tempeh taste amazing. There’s the perfect balance of sweet, savory, salty, and umami.

Like it spicy? Feel free to add some Sriracha sauce!

And the broccoli, arugula, and cucumber make this dish refreshing.

Besides being rich in protein, this salad is rich in fiber. In fact, one serving provides almost 100% of your daily needs.

So, you’ll be doing your tummy a world of good. Check out more high protein salads here.

Per Serving:

  • Calories: 619
  • Fats: 33g
  • Protein: 40g
  • Carbs: 49g
  • Fiber: 24g
  • Sugar: 6g


7. Avocado Chicken Salad

Avocado Chicken Salad


Following a high-calorie, high protein diet can be a challenge. So, to make life easier, it’s best to prep your meals.

That way, you always have something that has the right macros. This Avocado Chicken Salad is perfect for meal prepping.

It takes only 10 minutes, and it tastes heavenly. That’s because it’s full of yummy foods: tender chicken breasts, eggs, creamy avocado, juicy tomatoes, salty olives, fresh spinach, and cucumbers.

All topped with a simple homemade vinaigrette – no nasty preservatives included.

To make it, you’ll need already cooked chicken breast. But if you don’t have any handy, a store-bought rotisserie chicken will work just fine.

You’ll also need a hard-boiled egg. For extra convenience, you can boil your egg in an egg-maker. This egg maker here makes cooking eggs a breeze.

Per Serving:

  • Calories: 635
  • Fats: 43g
  • Protein: 44g
  • Carbs: 22g
  • Fiber: 12g
  • Sugar: 6g


8. Baked Ranch Chicken with Broccoli & Bacon

Baked Ranch Chicken with Broccoli & Bacon


Need another dish that’s perfect for meal prep? Try this Baked Ranch Chicken with Broccoli & Bacon.

Tender, juicy chicken breasts are topped with crispy bacon, broccoli, and ooey-gooey cheese. Then they’re drenched in creamy Ranch dressing are baked to perfection.

Who knew High-Calorie High Protein cooking could be so easy – and taste so good?

It’s also quite healthy. That’s because it contains immune-boosting vitamins such as Vitamins A and C.

It is also rich in calcium, which is vital for healthy bones.

To keep your food fresh longer, be sure to store it in high-quality containers. I prefer glass food storage containers here because they can tolerate rapid temperature changes.

So you can safely transfer food from the freezer to the oven in an instant. If you’d rather stick with lighter containers, these BPA-free plastic containers are a good choice too.

Per Serving:

  • Calories: 697
  • Fats: 45g
  • Protein: 62g
  • Carbs: 6g
  • Fiber: 1g
  • Sugar: 1g


9. Mediterranean Salmon Bowl

Mediterranean Salmon Bowl


Are you also watching your carbs? Then this Mediterranean Salmon Bowl is a great option.

It contains only 12 grams of net carbs. And it’s loaded with fat: a whopping 40 grams of fat.

But best of all, it tastes so yummy. This Bowl has tender, flaky salmon, creamy feta cheese, salty olives, and veggies such as lettuce, cabbage, and broccoli.

So you’re getting plenty of antioxidants too. And it’s topped with hummus for extra richness.

If you want to lower the carbs, even more, this low-carb Caesar dressing will work well. It contains only 1 gram of net carbs per serving.

Besides being delicious, salmon is good for you too. It’s rich in heart-healthy omega-3s.

And it contains a ton of brain-boosting B vitamins. So, eat up that salmon.

Per Serving:

  • Calories: 580
  • Fats: 40g
  • Protein: 38g
  • Carbs: 20g
  • Fiber: 8g
  • Sugar: 4g


10. Chipotle Chicken Salad with Mango Dressing

Chipotle Chicken Salad with Mango Dressing


Chicken is nice and all. But after a while, you can get bored eating it.

So, it’s nice to change up your chicken dinners. And this Chipotle Chicken Salad does precisely that.

On the menu is a spicy, smoky Chipotle Chicken. And it’s tossed with a pretty substantial salad.

The Honey Mango dressing adds sweetness and a lovely island feel. You’ll feel like you’re on a beautiful island in the Caribbean.

Besides being yummy, mangos are also nutritious. They are chock full of Vitamin C and other immune-boosting nutrients.

They also contain polyphenol antioxidants that support your health. Besides using them in dressings and salads, you can also use them in smoothies and salsas.

Per Serving:

  • Calories: 596
  • Fats: 25g
  • Protein: 39g
  • Carbs: 61g
  • Fiber: 15g
  • Sugar: 28g


11. Teriyaki Tofu-Tempeh Casserole

Teriyaki Tofu-Tempeh Casserole


Do you have young kids? Then you know how difficult it is to get them to eat their veggies.

More often than not, it ends in a power struggle. And you end up losing.

This Teriyaki Tofu-Tempeh Casserole is one that your kids will love. After all, which kid doesn’t like sweets like this sticky Teriyaki sauce.

And this sauce covers everything – even those dreaded veggies.

To make sure the Teriyaki sauce sticks to the tofu, press out the moisture from the tofu. You can do so by wrapping the tofu in a clean kitchen towel, then placing a heavy pot on top.

Or, to make it much easier, you use a tofu press instead. This one is quite compact – it can even fit in your fridge.

Per Serving:

  • Calories: 692
  • Fats: 7.2g
  • Protein: 34.4g
  • Carbs: 123.6g
  • Fiber: 26.8g
  • Sugar: 16.3g


12. Crock Pot Low Carb Keto Taco Casserole

Crock Pot Low Carb Keto Taco Casserole


Want to enjoy Taco Tuesday without all the carbs? Give this Crock Pot Low Carb Keto Taco Casserole a try.

This Keto Taco Casserole contains only 4 grams of net carbs. It’s cheese, meaty, and so tasty.

The aroma of it cooking in the kitchen will make you smile.

Now, you’ll be making it in a crockpot. So make sure you have one. This one has a programmable timer that goes off in the allotted time that you set.

Top with high-calorie toppings like avocado and sour cream. Love the recipe? Here are more high protein low carb lunches you can try!

Per Serving:

  • Calories: 612
  • Fats: 43g
  • Protein: 48g
  • Carbs: 6g
  • Fiber: 2g
  • Sugar: 2g


13. Keto Teriyaki Chicken Bowl

Keto Teriyaki Chicken Bowl


Teriyaki Chicken is a big No-No when you’re watching your carbs. That’s because the sauce contains a lot of sugar.

And even though it tastes good, all that sugar is not good for your health.

This Teriyaki Chicken is finger-licking good. The sticky sauce has a nice balance of savory, sweet, umami, and heat.

And you’re serving it with veggies like zucchini, broccoli, and cauliflower rice. So, it not only tastes good but is good for you too.

To keep the Teriyaki sauce low carb, you’ll be using granulated erythritol to sweeten it. Erythritol is an all-natural sweetener that won’t lead to spikes in blood sugar.

And unlike some other sweeteners, it doesn’t leave a bitter after-taste. If you’d like to give it a try, you can get some here.

Per Serving:

  • Calories: 587
  • Fats: 45.2g
  • Protein: 33.8g
  • Carbs: 13.2g
  • Fiber: 4.2g
  • Sugar: 6.1g


14. Salmon Kale Salad

Salmon Kale Salad


Fall is a great time to snuggle up in your favorite sweater. And it’s the perfect time to enjoy the fall harvest.

And what better way to enjoy fall’s bounty than by making a salad?

This salad is pretty hearty and delicious. There’s roasted potatoes, green beans, salmon, kale, apples, and parmesan cheese.

Now isn’t that a mouthful? And it’s topped with a creamy, tangy Tahini Dressing.

Besides being delicious, this salad is bursting with nutrition. It has a lot of Vitamins A and C.

It is even rich in potassium which is vital for healthy blood pressure. So, eat up that salad!

Per Serving:

  • Calories: 721
  • Fats: 41g
  • Protein: 38g
  • Carbs: 55g
  • Fiber: 8g
  • Sugar: 14g


15. Summer Chipotle Chicken Cobb Salad

Chipotle Chicken Cobb Salad


Summer is the perfect time to dust up the grill – and have a barbecue.

But your typical holiday fare – hot dogs and hamburgers and hamburgers aren’t that healthy.

So what else can you make? You can make this Summer Chipotle Chicken Cobb Salad.

It is chock-full of yumminess, from the spicy chicken, creamy avocado, crispy bacon, sweet strawberries and corn, and the mixed greens.

What I love most about this dish is that it takes less than 30 minutes to make. So you can have dinner ready in a jiffy.

What’s more, you don’t have to turn on the stove to make it. So, you can escape your hot kitchen.

Don’t have a grill? Not to worry. You can also make it on a grill pan like this.

Check out more high protein chicken recipes here.

Per Serving:

  • Calories: 602
  • Fats: 45g
  • Protein: 31g
  • Carbs: 23g
  • Fiber: 7g
  • Sugar: 6g


16. Chipotle Chicken Bowl with Avocado Salsa

Chipotle Chicken Bowl with Avocado Salsa


Here’s another Chipotle Chicken dish. After all, you can never get enough Chipotle Chicken, right?

Unlike the one I described above, this one is low in carbs. So, it’s a great option if you’re not digging the carbs.

This Chipotle Chicken Bowl is tasty and refreshing. The creaminess of the avocado salsa balances the spiciness of the Chipotle Chicken.

Meanwhile, the zucchinis add freshness. To maximize the flavor of the chicken, you’ll want to marinate your chicken for an hour.

So, make sure you set time aside for this. Otherwise, you can marinate the chicken overnight and make it the next day.

Per Serving:

  • Calories: 550
  • Fats: 32g
  • Protein: 53g
  • Carbs: 16g
  • Fiber: 5g
  • Sugar: 10g


17. Philly Cheesesteak Casserole

Philly Cheesesteak Casserole


I love a good Philly Cheesesteak sandwich, as I’m sure many of you do too. But after eating all those carbs, you just want to take a nap, right?

This Philly Cheesesteak Casserole is all about the fixings. You have thinly sliced beef, bell peppers, and crimini mushrooms.

All topped with melted Provolone cheese. So, you have all the classic Philly Cheesesteak taste – but with way fewer carbs.

To make this skillet casserole, you’ll start by cooking on the stovetop. Then you’ll transfer your skillet to the oven to bake.

So make sure you use an oven-safe skillet. This one here is a good option as it provides even heat distribution and is oven-safe.

Don’t have Provolone cheese? You can use Monterey Jack cheese instead.

Per Serving:

  • Calories: 694
  • Fats: 50g
  • Protein: 53g
  • Carbs: 7g
  • Fiber: 1g
  • Sugar: 3g


18. Keto Chicken Alfredo with Broccoli Bake

Keto Chicken Alfredo with Broccoli Bake


Life can get hectic. And when that happens, we can put our love lives on the back burner.

So to rekindle the romance, it’s nice to have a date night once in a while.

This Keto Chicken Alfredo with Broccoli Bake is perfect for date night. It’s rich, decadent, and did I mention delicious?

Best of all, it’s a one-skillet meal. So you can spend more time with your partner – and less time in the kitchen.

Per Serving:

  • Calories: 549
  • Fats: 35g
  • Protein: 52g
  • Carbs: 7g
  • Fiber: 2g
  • Sugar: 0g


19. Low Carb Crunchwrap Supreme

Low Carb Crunchwrap Supreme


Craving a Taco Bell Crunchwrap Supreme – without all the Carbs? Try this Low Carb Crunchwrap Supreme.

It has a nice combination of meatiness and cheesiness and softness versus crunchiness. Yet, it has a fraction of the carbs.

That’s because you’re using crispy lettuce as your fried tortilla. In fact, I prefer this over the original because the lettuce adds extra freshness.

And the inner “taco” shell is made of homemade cheese crisps. So you get even more crunchiness.

Making the cheese crisps is quite simple. Start by spreading your cheddar cheese into flat 4-inch round circles onto a parchment-paper-lined baking sheet.

Then bake for 6 minutes, or until the edges begin to brown. Remove them once cooled.

To make it even easier to remove them, bake on a silicone baking sheet. This one should do the trick.

Per Serving:

  • Calories: 684
  • Fats: 58g
  • Protein: 34g
  • Carbs: 7g
  • Fiber: 2g
  • Sugar: 4g


20. Ground Beef Stroganoff Casserole with Cauliflower Rice

Ground Beef Stroganoff Casserole with Cauliflower Rice


Are you the only person in your family on a low-carb diet? That can be a hassle.

Usually, you may have to make two dishes – one for you and for everyone else. And that’s not fun.

This Ground Beef Stroganoff Casserole is one that your entire family will enjoy.

It’s cheesy and meaty. And the mushrooms add umami flavors, while the cauliflower rice adds some texture.

Your family won’t believe it’s low carb – nor will they care.

To make it even meatier, be sure to use a bit of steak seasoning. Montreal Steak Seasoning is an excellent choice.

Also, add a good beef bouillon cube to your base sauce. Bon appetit!

Per Serving:

  • Calories: 575
  • Fats: 44g
  • Protein: 36g
  • Carbs: 9g
  • Fiber: 2g
  • Sugar: 4g


21. Summer Strawberry Chicken Salad

Strawberry Chicken Salad


Summer is a great time to indulge in a salad or two. And this Summer, Strawberry Chicken Salad is as good as they come.

It has the perfect ratio of greens and protein. And it tastes pretty good.

The sweetness of the strawberries and strawberry marinade offsets the bitterness of the salad greens. Meanwhile, the goat cheese elevates this dish.

And the grilled chicken makes it pretty filling. The homemade dressing complements the salad beautifully.

It’s creamy, tangy, and sweet. It’s so refreshing – you definitely won’t miss the bottled stuff.

Per Serving:

  • Calories: 587
  • Fats: 31g
  • Protein: 39g
  • Carbs: 43g
  • Fiber: 11g
  • Sugar: 26g


21 High-Calorie High Protein Meals

21 High-Calorie High Protein Meals

Yield: 4-6
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Keep your protein intake high with these mouth-watering High-Calorie High Protein recipes. Easy to make, full of amazing flavors and healthy!


  • 1. Instant Pot Honey Sesame Chicken
  • 2. Kale Steak Power Salad
  • 3. Fig & Brie Stuffed Chicken Breasts
  • 4. Low Carb Italian Beef Bake
  • 5. Chipotle Chicken Bowl with Avocado Salsa
  • 6. Vegan Protein Salad Bowl
  • 7. Avocado Chicken Salad
  • 8. Baked Ranch Chicken with Broccoli & Bacon
  • 9. Mediterranean Salmon Bowl
  • 10. Chipotle Chicken Salad with Mango Dressing
  • 11. Teriyaki Tofu-Tempeh Casserole
  • 12. Crock Pot Low Carb Keto Taco Casserole
  • 13. Keto Teriyaki Chicken Bowl
  • 14. Salmon Kale Salad
  • 15. Summer Chipotle Chicken Cobb Salad
  • 16. Chipotle Chicken Bowl with Avocado Salsa
  • 17. Philly Cheesesteak Casserole
  • 18. Keto Chicken Alfredo with Broccoli Bake
  • 19. Low Carb Crunchwrap Supreme
  • 20. Ground Beef Stroganoff Casserole with Cauliflower Rice
  • 21. Summer Strawberry Chicken Salad


  1. Scroll up to get a bunch of easy, yummy, and delicious recipes. Don't be afraid to get creative with the ingredients, you might discover a flavor you didn't know you liked.
  2. Get your shopping list going and make sure you've got all the ingredients.
  3. Get cooking and make your next High-Calorie High Protein Dish!


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