The 10 Best foods with High protein and Calories! (the bulking Essentials)
Anyone who has gone through a bulking cycle knows the pain of trying to get calories in when your already stuffed. The feeling of dread you feel from knowing you will have to eat even more is looming over your head making it so hard to keep going. At some point it becomes too much and the search for a better way is on the horizon. While your search may not end with me it will certainly be helped greatly by the foods on this list.
Protein pancakes
Protein pancakes are a fantastic option for someone who is struggling to reach both their protein as well as the calorie goal. With protein pancakes you can easily get a lot of calories in as well as lots of protein. I like to add bacon to my protein pancakes to add some extra flavor and protein into it. Protein pancakes are also a quick option as they are relatively simple and easy to make which makes it perfect for mornings. They also provide good carbohydrates which will provide you with energy for some time after you eat them. There are a ton of fantastic recipes but my favorite is one by certified nutritionist Vered DeLeeuw which I have linked below.
Nuts
As you probably already know nuts have a great load of nutritional value. A lot of this comes in the form of protein as well as fat which will bring in the calories. Nuts also provide a lot of variety as each one tastes somewhat different while still having great value. While being great for bulking they also provide overall health benefits which are talked about in the article I linked below.
Ground Beef
Ground Beef is a fantastic option for someone who is bulking or cutting due to the variety that different options offer you. For example a ground beef with 80/20 proportions are going to be better for bulking while 90/10 ground beef is going to be better for cutting. Ground Beef with 80/20 is better for bulking because its 80% lean protein and 20% fat. The latter option would have 90% protein and 10% fat. The macronutrient fat holds 9 calories per gram so more fat is going to bump up the calories. Another reason ground beef is great is because it can be used in conjunction with many other foods. This will help to make sure you can keep your meals interesting and exciting. I put a link to a great recipe by Nancy Mock about how to cook ground beef.
Pasta
Pasta is a fantastic food for bulking due to its high calories, high protein, and crazy variability. It may not be the greatest for protein levels all by itself. Although, mix it with some lean meat and you get a calorie and protein dense meal. Banza is a pasta made from chick peas and it holds a ton of protein (20g/3.5oz). It cooks just like normal pasta and tastes very similar but is going to be much heavier in protein. I personally enjoy Banza pasta a lot and highly recommend it to anyone who wants more protein or can’t eat regular pasta. Linked below is a great recipe for some chicken pasta that will work with any kind of pasta!
Granola
Granola is an intensely high calorie option but some granolas are also very high in protein as well. This is another food which happens to be carb heavy while still bringing in the protein. It is also a food that can be eaten in a couple different ways. One of the best combinations is granola over greek yogurt. The yogurt will have lots of protein and the granola will add a great amount of calories as well as protein. One of my favorite ways to east granola is mixed with soymilk. Soymilk is a protein heavy as well as very nutritious in general. Combining these two makes for a tasty and nutritious meal. Like I said earlier granola is very calorific so this may be a food that you want to weigh out so you do not go to overboard. If you like the idea of a high protein cereal but do not want the calories that granola brings, Catalina Crunch could be a fantastic option for you. It has less calories than granola and is most likely going to have more protein but the flavor may lag behind. If you do want to stick with granola, linked below is my favorite.
Soymilk
Soymilk is the only liquid here on this list but it is by far the best for bulking. As a liquid, soymilk is naturally very versatile. it’s great in smoothies, cerael, and is great to just drink by itself. For me soymilk came in super clutch when I felt like I just could not eat anymore. The calories and protein are super helpful in that home stretch where you just need a bit more to complete the days quota.
Peanut butter
Peanut Butter! Now this is one of the highest calorie foods with high protein as well. This is a food that has some of the most nutritious fats which as we know is where the calores are coming from. Although, the protein is also going to be significant with 7g per serving. When you have a lot of calories left to eat a big spoonful of peanut butter will be calorific but also nutritious. Down below is an amazing peanut butter and banana smoothie recipe.
Cheese
This right here is the most versatile food that can add protein and calories in to nearly anything. With so many different types of cheese there is one that will most likely bring the flavor that you desire. Whether you want to add cheese to potatoes, meat, bread, chili, and the list goes on but I would be typing forever if I wrote them all. Cheese is another food with high but healthy fat content as well as lots of protein. Some cheese definitely have more protein than others. For example Monterey Jack will have 7g per serving while Parmesan will be closer to 10. However, they both have their respective roles in different meals. Although I doubt this will be a regular meal for you, I linked below a great mac and cheese recipe.
Mass Gainer
A Mass Gainer is somewhat similar to protein powder but with a ton more calories. Using this item without tracking how much of it your using could lead to a lot of unwanted weight gain. This stuff is CALORIE DENSE so watch out for how you are using. I do not recommend a Mass Gainer unless you are burning a ton of calories daily and need the extra calories desperately.
SALAMi
Salami is a great meat option that will add good fats and lots of protein to your meal. Its great on a sandwich, with some cheese, or even just by itself. The only bad thing I can say about salami is that the flavor of it can be somewhat overpowering in a sandwich or something of the sort. Although, if you really like the taste of it then this is going to be an essential food in your bulking journey.
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