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27 High Calorie Lunch Ideas You Won’t Stop Eating

Need to increase your calorie intake and stay full for longer? Check out these nutritious, healthy, flavorful yet easy-to-make high-calorie lunch recipes.

Are you trying to put on a couple of pounds? Then you’ll want to load up on high-calorie foods.

So, you want to ditch the Garden salad for lunch. And you want to eat something heavier.

However, your go-to High-Calorie Lunch Ideas tend to be unhealthy. Think French fries and hamburgers.

And as much as you’d like to put on some weight, you don’t want to risk your health.

That’s why I’ve compiled 27 High-Calorie Lunch Ideas. They’ll help you gain weight, and they’re good for you too. So, dig right in!
high calorie lunches

1. Salmon Meal Prep with Veggies

Salmon Meal Prep with Veggies


Whitefish is good and all. But when you want to gain weight, it’s best to eat fatty fish.

This includes tuna, sardines, and salmon. They contain more fat – and more fat equals more calories.

As an added bonus, fatty fish like salmon are rich in omega-3s. Omega-3 fats are good for your heart and brain.

They may even prevent wrinkles. Yay!

This salmon meal prep is brimming with taste and nutrition. Juicy, flaky salmon is accompanied by a medley of veggies: caramelized cauliflower, sweet potatoes, and beets.

So, you have a yummy combination of sweet and savory.

What’s more, this dish is perfect for meal prep. Just double up the recipe, and you’ll have your meals prepped for the next 4 days.

To keep your meals tasting fresh longer, it’s best to store them in air-tight food storage containers. These glass food storage containers are not only durable but leak-proof too.

Check out more pescatarian meal prep recipes like this here.

Per Serving:

  • Calories: 806
  • Fats: 45g
  • Protein: 54g
  • Carbs: 53g
  • Fiber: 13g
  • Sugar: 16g


2. Pesto Grilled Cheese

Pesto Grilled Cheese


Want to ramp up your grilled cheese game? Give this Pesto Grilled Cheese a try.

There are goodies like Parmesan cheese, Gouda cheese, juicy tomatoes, and pesto. And they’re all sandwiched between buttered sourdough bread – there’s nothing ordinary about this grilled cheese sandwich.

And they don’t take a ton of time to make them either. All it takes to make them is 20 minutes tops.

And not only are they tasty, but they’re also good for you too. They’re rich in Vitamin A, which is essential for a healthy immune system.

And they’re excellent sources of calcium which is vital for good bones.

Per Serving:

  • Calories: 781
  • Fats: 38g
  • Protein: 34g
  • Carbs: 77g
  • Fiber: 4g
  • Sugar: 7g


3. Bacon, Tomato & Avocado Sandwich

Bacon, Tomato & Avocado Sandwich


Need another yummy sandwich idea? I’ve got you covered.

Sourdough bread is topped with creamy avocadoes, juicy tomatoes, crispy bacon, and poached eggs. It’s a beautiful combination of tastes and textures.

Now making the perfect poached egg can be kind of tricky. So, to make it easier, it’s best to use an egg maker like this. It has an auto-shut-off function, so your eggs don’t overcook.

What I love most about this dish is that it takes only 10 minutes to make. So, you can make them in a pinch.

Per Serving:

  • Calories: 820
  • Fats: 56g
  • Protein: 29g
  • Carbs: 59g
  • Fiber: 19g
  • Sugar: 14g


4. Peanut Chicken Wrap Recipe

Peanut Chicken Wrap Recipe


Need something to eat on the run? Take one of these Peanut Chicken Wraps to go.

They’re packed with seasoned chicken, crunchy peanuts, crisp coleslaw, and sweet carrots. And the homemade peanut sauce is the icing on top of the cake, ahem, chicken.

It’s a nice combination of sweet, salty, umami, and savory. It’s so yummy – you’ll want it on everything.

So make sure you make extra!

Don’t have time to make the peanut sauce? No worries, you can use a store-bought peanut sauce. It will still taste great.

Per Serving:

  • Calories: 648
  • Fats: 32.1g
  • Protein: 33.6g
  • Carbs: 58.4g
  • Fiber: 6.7g
  • Sugar: 21.6g


5. Sheet Pan Chicken & Cauliflower

Sheet Pan Chicken & Cauliflower


Want to build some muscle too? Then this Sheet Pan Chicken & Cauliflower dish is a great option.

It has a whopping 47 grams of protein. So it’s personal-trainer approved.

But best of all, it tastes great. The chicken thighs are flavorful and juicy on the inside and have crispy skin on the outside – just the way they should be.

And the cauliflower is beautifully caramelized. So, it’s sweet instead of bitter.

The fresh dill and parsley really elevate the dish.

Best of all, it’s a sheet pan dish. So, clean-up is a breeze.

Per Serving:

  • Calories: 583
  • Fats: 39g
  • Protein: 47g
  • Carbs: 14g
  • Fiber: 4.7g
  • Sugar: 4.1g


6. Chicken Shawarma Salad


Craving some Middle Eastern eats? This Chicken Shawarma Salad is sure to satisfy your cravings.

It’s colorful, fresh, and packed with flavor, from the juicy chicken, plump tomatoes, crunchy cucumbers, and tangy tahini dressing.

You’ll feel like you’re eating at your local Lebanese restaurant.

To make the chicken extra flavorful, you’ll be marinating it in warm spices. These include spices such as black pepper, cumin, paprika, turmeric, and red pepper flakes.

So, make sure you have your measuring spoons ready. I like these ones here because they don’t get warped or rusty.

You’ll want to marinate your chicken for at least 3 hours. This will allow the flavors to develop more fully.

You can either marinate your chicken first thing in the morning. Then prep your lunch in the evening.

Or, if you have a hectic day, you can marinate your chicken the night before. And then you let it sit in the fridge overnight.

This salad is great on its own. But if you want, you can add some rice. Check out more meal prep salads here.

Per Serving:

  • Calories: 844
  • Fats: 66g
  • Protein: 50g
  • Carbs: 16g
  • Fiber: 6g
  • Sugar: 4g


7. Thai Noodle Bowl


Want some Thai instead? I’ve got you covered.

This dish is all about noodles. Perfectly cooked noodles are drenched in a sweet, savory, and nutty homemade sauce.

All tossed with crunchy veggies, nuts, and warm chicken. It’s a party in your mouth.

Besides being delicious, this dish is also nutritious. It contains potassium which you need for healthy blood pressures.

And it is rich in Vitamins A and C, which you need for a healthy immune system.

Now, it is high in sodium because of the soy sauce. So, to reduce the sodium, you can use a low sodium soy sauce like this instead. It contains 70 percent less sodium yet is still flavorful.

Per Serving:

  • Calories: 645
  • Fats: 27g
  • Protein: 14g
  • Carbs: 92g
  • Fiber: 7g
  • Sugar: 21g


8. Sheet Pan Cashew Chicken

Sheet Pan Cashew Chicken


Want some more Asian eats? Try my Sheet Pan Cashew Chicken.

It’s pretty easy to make, and it tastes great too. The ginger powder adds some heat, while the honey adds sweetness.

Meanwhile, the coconut aminos add umami, and the garlic adds savory. You’ll definitely want to have this meal in your weekly rotation.

What I love most about this dish is that it doesn’t contain a lot of sodium. That’s because you’re adding coconut aminos instead of soy sauce for your umami taste.

In fact, coconut aminos contain close to 70% less sodium than soy sauce. They also add some sweetness too.

Coconut aminos add not only umami but some sweetness too. As an added bonus, coconut aminos tend to be more allergy-friendly too. If you’d like to stock up on some, you can get some here.

To make this dish, start by adding olive oil to a parchment paper-lined baking sheet. Next, add your chicken, vegetables, and cashews.

Then top with your homemade sauce, tossing well. Finally, bake for about 20 minutes.

Easy, peasy. Check out more healthy meal prep ideas here.

Per Serving:

  • Calories: 579
  • Fats: 40g
  • Protein: 33g
  • Carbs: 25g
  • Fiber: 4.3g
  • Sugar: 12g


9. Skirt Steak Meal Prep

Skirt Steak Meal Prep


Are you more of a steak and potatoes person? This Skirt Steak Meal Prep is for you.

The savory steak is complemented by the sweetness of the sweet potatoes. And since you’re roasting the brussels sprouts, they’re sweet instead of bitter. Yay!

And the tartness of the dried cranberries balances the dish nicely.

Besides being tasty, this dish is good for you too. It has a ton of fiber.

In fact, one serving provides greater than 40% of your daily fiber needs. So, it’s good for your digestion.

And it contains a ton of protein. So, it fills you up and helps you gain muscle.

Now, this dish contains beef which isn’t very environmentally friendly. So, you may want to have this dish less often.

Per Serving:

  • Calories: 735
  • Fats: 36g
  • Protein: 53g
  • Carbs: 52.8g
  • Fiber: 11.2g
  • Sugar: 0g


10. Meal Prep Caprese Chicken Quinoa Bowls

Meal Prep Caprese Chicken Quinoa Bowls


Are you looking for another protein-packed dish? This Meal Prep Caprese Chicken Quinoa Bowl is a great option.

It’s full of yummy Italian flavors, creamy mozzarella, sweet cherry tomatoes, fresh basil, and fluffy quinoa.

Besides adding texture, quinoa offers a ton of nutrition. It is rich in plant-based protein.

And it contains several bone-building minerals. These include manganese, magnesium, and phosphorus.

As an added bonus, it’s gluten-free too. If you’d like to stock up on some, you can get some here.

Per Serving:

  • Calories: 1108
  • Fats: 55g
  • Protein: 55g
  • Carbs: 97g
  • Fiber: 12g
  • Sugar: 18g


11.  Loaded Burger Bowls

Loaded Burger Bowls


It’s essential to eat healthily. But it’s also important to indulge once in a while, right?

And these Loaded Burger Bowls help you do just that. They’re loaded with all your favorites.

There’s nicely browned ground beef, pickles, bacon, lettuce, red onions, and tomatoes. The guacamole and homemade “special sauce” add extra layers of flavor – you definitely won’t miss the bun.

Making the sauce is quite easy. Just mix together some mayo, ketchup, coconut aminos, maple syrup, dill pickle relish, and spices.

Or, for extra convenience, you can use this sauce instead.

Per Serving:

  • Calories: 738
  • Fats: 59g
  • Protein: 32g
  • Carbs: 22g
  • Fiber: 6g
  • Sugar: 9g


12. Vegan Burrito Bowl

Vegan Burrito Bowl


A lot of us are including more plant-based meals in our diet. And for a good reason.

Plants contain many nutrients that support a healthy immune system. They also contain nutrients that reduce inflammation.

But one drawback of a plant-based diet is that you may lose weight on it. So, what can you do instead?

You can include plant foods that contain more fat – and more calories. These include nuts and avocados.

One avocado contains 322 calories. And it is rich in heart-healthy monounsaturated fats too.

This Vegan Burrito Bowl contains yummy avocados – and so much more. There are spicy black beans and corn, cilantro-lime rice, pico de gallo, and lettuce.

Your tummy will be having a Mexican fiesta. Check out more vegan meal prep recipes.

Per Serving:

  • Calories: 653
  • Fats: 18g
  • Protein: 23g
  • Carbs: 105g
  • Fiber: 29g
  • Sugar: 16g


13. Chicken Burrito Bowls Meal Prep

Chicken Burrito Bowls Meal Prep


Craving some more Mexican eats? Here you go.

On the menu is spicy Mexican rice, juicy shredded chicken, and creamy black beans. And we can’t forget the veggies either.

There’s spicy arugula, juicy tomatoes, and sweet corn. So this dish is not only tasty but good for you too.

In fact, you’re getting close to 40% of your daily fiber needs. And you’re getting Vitamins A and C, which are essential for a healthy immune system.

What I love most about my Chicken Burrito Bowls is that you can eat them cold. So, you can skip the long line-up for the microwave at work. Find more chicken and rice meal preps here.

Check out more low fat meals!

Per Serving:

  • Calories: 520
  • Fats: 13g
  • Protein: 37g
  • Carbs: 64g
  • Fiber: 9.5g
  • Sugar: 4.2g


14. Kale Quinoa Salad with Blueberries

Kale Quinoa Salad with Blueberries


As much as you want to gain weight, you can’t ignore your leafy greens. After all, you want to be healthy … and your mama always told you to eat your greens too 😊.

This Kale Quinoa Salad is exactly what the doctor ordered. It’s bursting with yummy flavors and textures.

There’s sweet blueberries, creamy goat cheese, crunchy almonds, bitter kale, and fluffy quinoa. And the avocado adds a pleasant mouthfeel.

Besides being yummy, this salad is nutritious too. It’s rich in fiber which promotes healthy digestion.

It is also rich in immune-boosting vitamins such as Vitamins A and C. It even contains calcium too.

So you can be sure your mama will be so proud of you.

Per Serving:

  • Calories: 734
  • Fats: 42g
  • Protein: 26g
  • Carbs: 74g
  • Fiber: 14g
  • Sugar: 14g


15. Cajun Chicken with Coriander & Lime Rice

Cajun Chicken with Coriander & Lime Rice


Are you looking to jazz up your chicken lunches? Then give this Cajun Chicken with Coriander & Lime Rice a try.

Yummy, juicy chicken breasts are paired with perfectly charred bell peppers, onions, luscious avocado, and tangy cilantro lime rice.

Eating healthy doesn’t get much yummier than this.

Per Serving:

  • Calories: 717
  • Fats: 29g
  • Protein: 33g
  • Carbs: 81g
  • Fiber: 11g
  • Sugar: 5g


16. Spicy Thai Chicken & Brown Rice Bowls

Spicy Thai Chicken & Brown Rice Bowls


Do you feel like ordering Thai takeout? Have this instead.

Fluffy brown rice is paired with perfectly seasoned ground chicken, red bell peppers, cabbage, and brown rice.

All topped with Thai basil leaves, chopped roasted peanuts, and a dreamy, creamy curried peanut sauce.

The soy sauce and toasted sesame oil add umami. Meanwhile, the Thai red curry paste and fresh ginger add a bit of heat.

And the peanut butter adds creaminess. You’ll want to drink the sauce.

Making the sauce is quite easy. Just place all your sauce ingredients in a food processor.

Then process for about 2 minutes until smooth. This food processor should make quick work of it.

Per Serving:

  • Calories: 1305
  • Fats: 96.4g
  • Protein: 39.8g
  • Carbs: 87.4g
  • Fiber: 24.3g
  • Sugar: 20.1g


17. Baked Herb Chicken Breasts with Couscous Meal Prep

Baked Herb Chicken Breasts with Couscous Meal Prep


Chicken breasts come in quite handy if you’re trying to build muscle. That’s because they contain a ton of protein.

Just ½ a chicken breast contains 27 grams of protein. That’s more than 50% of your daily protein needs.

Chicken breasts are also rich in B vitamins which are good for your brain. And they contain selenium, which is a powerful antioxidant. So eat up those chicken breasts.

But, let’s face it: chicken breasts can be so tasteless. And as much as we want to have toned muscles, we certainly don’t want to eat bland food.

With my Baked Herb Chicken Breasts, you won’t compromise on taste. They’re full of delicious Mediterranean flavors.

And that’s not all – you have even more Mediterranean flavors. That’s from the roasted bell peppers, red onions, zucchini, and vegetable-broth-infused couscous.

With a dish like this, you’ll want to have chicken breasts every day.

Per Serving:

  • Calories: 633
  • Fats: 17g
  • Protein: 61g
  • Carbs: 56g
  • Fiber: 7.5g
  • Sugar: 9.7g


18. Avocado Tuna Salad

Avocado Tuna Salad


Chicken breasts are excellent sources of protein. But let’s face it: they’re expensive.

So, if you’re on a budget, they can be out of reach. That’s where canned tuna comes in quite handy.

It’s pretty affordable. And it’s also packed with protein.

In fact, one 3 ounce serving contains 22 grams of protein. And just like chicken breasts, tuna contains brain-boosting B vitamins.

This Avocado Tuna salad provides a healthy spin to your traditional tuna salad. That’s because you’re using avocado instead of mayonnaise for the creaminess.

So, you’re getting a nice boost of fiber and heart-healthy monounsaturated fats.

Meanwhile, the celery adds some crunch, and the apples and red onions add some sweetness.

Making this salad is pretty easy too. All it takes is 5 minutes, and you’re good to go.

Per Serving:

  • Calories: 602
  • Fats: 28g
  • Protein: 50.9g
  • Carbs: 44.8g
  • Fiber: 12.5g
  • Sugar: 0g


19. Chicken Burrito Bowl

Chicken Burrito Bowl


Craving Chipotles? Try this Chicken Burrito Bowl instead.

You’ve got juicy…and I mean really juicy chicken breasts, creamy black beans, sweet corn, ripe Roma tomatoes, cilantro-lime rice, and mixed greens. So, you’re getting loads of freshness and flavors.

To ensure your chicken breasts don’t dry out, just cook until the juices run clear. To make sure they’re done, make sure they reach an internal temperature of 165 degrees Fahrenheit.

I recommend using this meat thermometer because it’s very precise. In fact, it gives an accurate temperature within plus or minus 1 degrees Fahrenheit.

Also, let your chicken breasts rest at least 5 minutes before slicing. That way, your chicken juices won’t run out and make your chicken breasts dry.

Bon appetit!

Per Serving:

  • Calories: 606
  • Fats: 23g
  • Protein: 36g
  • Carbs: 65g
  • Fiber: 11g
  • Sugar: 4g


20. Easy Teriyaki Chicken Meal Prep

Teriyaki Chicken Meal Prep


Looking for a simple yet tasty Chicken Meal Prep dish? This one is as easy as they come.

Grilled chicken breasts are served with rice and steamed broccoli. You’ll definitely want to fire up your grill for this one.

Start by preheating your grill to 350 degrees. Next, season your chicken breasts with garlic salt.

Then brush some Teriyaki sauce on your chicken breasts. Finally, grill for 10 minutes, flipping halfway through.

This Easy Teriyaki Chicken Meal Prep is great just the way it is. But to add even more calories, top your broccoli with some butter. Yum!

Per Serving:

  • Calories: 626
  • Fats: 6g
  • Protein: 57g
  • Carbs: 80g
  • Fiber: 3g
  • Sugar: 1g


21. Chicken Fajita Meal Prep Lunch Bowls

Chicken Fajita Meal Prep Lunch Bowls


The key to sticking to any diet is meal prepping. When you have your meals prepped, you won’t be wondering, “What’s for lunch?”

As an added bonus, you’ll save money too.

These Chicken Fajita Meal Prep Lunch Bowls are perfect for meal prep. They take only 30 minutes to make.

And they taste great too. The homemade Fajita seasoning makes the chicken pretty flavorful.

Now they are on the spicier side. So, if you want them milder, just use less cayenne pepper. They’ll still taste great.

Per Serving:

  • Calories: 654
  • Fats: 39g
  • Protein: 36g
  • Carbs: 42g
  • Fiber: 7g
  • Sugar: 5g


22. Salmon Taco Bowls

Salmon Taco Bowls


Needing to change up your Taco Tuesdays? Give these Salmon Taco Bowls a try.

You’ve got succulent, flaky salmon. And it’s been rubbed with several spices – including coconut sugar.

So, it’s pleasantly sweet, spicy, and savory.

And the rice is simmered in a mixture of tomato sauce, spices, and green bell peppers. The aroma of the rice cooking is sure to make your mouth water.

And to cool down the heat, you’ll be serving it with avocado slices and Greek yogurt. With a dish like this, who needs tacos?

Per Serving:

  • Calories: 616
  • Fats: 23.1g
  • Protein: 35.4g
  • Carbs: 68.2g
  • Fiber: 2.2g
  • Sugar: 10.6g


23. Low Carb Crunchwrap Supreme

Low Carb Crunchwrap Supreme


Are you craving Taco Bell – but want to skip the carbs? Then you’ll want to sink your teeth into these Low Carb wraps.

They’re soft, crunchy, and oozing with all your favorites. There’s nicely browned ground beef, cheese, tomatoes, lettuce, and sour cream.

And the low-carb wrap is genius. There are actually two layers.

The inside layer is made of cheese that has been baked to a crisp. And the outer layer is made of cabbage leaves.

In fact, I prefer these Low Carb wraps to the original. That’s because the cabbage adds freshness.

It’s also good for you too. Cabbage is rich in Vitamin K, which helps your blood clot.

And it contains anthocyanin antioxidants which reduce inflammation. So chow down on that cabbage!

Per Serving:

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


24. Avocado Bacon Chicken Salad

Avocado Bacon Chicken Salad


Did someone say Avocado Bacon Chicken Salad? You had me at avocado … and bacon … and chicken.

This salad is yum, yum, and more yum. The creaminess of the avocado compliments the crispness of the bacon.

And the tender chicken plays off the crunchy celery.

What’s more – there’s no lettuce in sight. So, it’s a great salad if you’re “allergic” to lettuce.

Per Serving:

  • Calories: 640
  • Fats: 38g
  • Protein: 57g
  • Carbs: 9g
  • Fiber: 6g
  • Sugar: 2.5g


25. Chipotle Lime Shrimp Bowls

Chipotle Lime Shrimp Bowls


Any seafood lovers in the room? These Chipotle Lime Shrimp Bowls have your name on them.

They’re filled with shrimp, brown rice, avocado, black beans, and tomatoes. The adobo spice adds heat, while the honey adds sweetness – it’s a fiesta in your mouth.

Besides being delicious, shrimp is good for you too. It’s rich in protein.

And it contains phosphorus which is essential for healthy bones. It even contains astaxanthin antioxidants which reduces inflammation.

Best of all, this dish takes only 25 minutes to make. So, you can whip it up pretty quick.

Per Serving:

  • Calories: 656
  • Fats: 22g
  • Protein: 37g
  • Carbs: 80g
  • Fiber: 16g
  • Sugar: 6g


26. Vegan Cobb Salad Recipes

Vegan Cobb Salad Recipes


Need some vegan eats? This Vegan Cobb Salad is a great option.

It has all of the flavors and textures of traditional Cobb salad – without an ounce of chicken.

There’s a ton of fresh veggies too. You’ve got romaine lettuce, avocados, carrots, cherry tomatoes, corn, and red cabbage.

And instead of croutons, you’re adding roasted chickpeas. You’re roasting them in a sticky mixture of maple syrup, vegan Worcester sauce, liquid smoke, olive oil, and spices.

So, they come out crunchy, smoky, sweet, and savory – perfect for popping in your mouth.

And for the chicken, you’re using chicken-flavored seitan. By adding vegan chicken seasoning and no chicken bouillon cubes, you get a nice savory, umami taste – it’s pretty close to the real thing.

Per Serving:

  • Calories: 1003
  • Fats: 38g
  • Protein: 104g
  • Carbs: 72g
  • Fiber: 21g
  • Sugar: 16g


27. Steak Fajita Salad with Cilantro Vinaigrette

Steak Fajita Salad with Cilantro Vinaigrette


Are you more of a meat lover? This salad is for you.

You have tender, juicy, melt-in-your-mouth fajita-seasoned steak—all on a bed of sauteed bell peppers, avocados, cherry tomatoes, and lettuce.

The queso fresco adds even more delicious Mexican flavors.

To give your steak a nice sear, you’ll want to use a cast-iron skillet like this. It distributes heat evenly, so your steak is cooked properly, and you can use it on all sorts of cooktops.

Per Serving:

  • Calories: 726
  • Fats: 62g
  • Protein: 34g
  • Carbs: 20g
  • Fiber: 10g
  • Sugar: 23g


high calorie lunch

27 High Calorie Lunch Ideas You Won't Stop Eating

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

Trying to gain weight? These High-Calorie Lunch Recipes will be perfect! They're nutritious, mouth-watering, full of flavors, and easy to make.


  • meat or legumes
  • veggies
  • seasoning
  • fruit
  • herbs


  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 Lunch!


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