Who doesn’t love bulking up? There’s just something about knowing that you don’t have to extremely restrict your calories and measure every piece of oat in that morning oatmeal. A lot of us can eat and then eat some more and we usually need some kind of intervention to stop us from eating.
However, if you’re one of those that have a hard time getting in enough calories, here is a list of some of the most calorie dense foods.
Butter – If you’re still cooking your eggs in olive oil, I feel sorry for you. I really do. Try cooking them in butter and you’ll be amazed at the taste and consistency. Despite all the media hype, butter is actually good for you, just make sure to use butter made from the milk of grass-fed cows. The difference is remarkable! 100grams of butter contains 715 calories, 1gram of protein, 0grams of carbs and 80grams of delicious fat.
Cheese – Another great ingredient to give your morning eggs a boost. A 100grams of cheddar cheese contains 400 calories, 25grams of protein, 2grams of carbs and 33grams of fat. You can use cheese with just about any meat protein so pile it on!
Peanut butter – This seems to be the favorite among many. It’s delicious and not that filling, making it easier to eat a high amount of it. A 100grams of peanut butter contains almost 600 calories, 27grams of protein, 18grams of carbs and 45 grams of fat. Note: if you’re allergic to peanuts, try almond or macadamia butter.
Nuts and seeds – High in heart healthy omega 3s, nuts and seeds are a perfect night-time snack and since they are high in healthy fats, they are also high in calories. A 100grams of almonds contains 580calories, 21grams of protein, 22grams of carbs (13grams of fiber) and 50grams of fat. Use a variety of nuts and seeds such as walnuts, almonds, pumpkin seeds, sunflower seeds, pistachio, etc. to get a wide variety of nutrients.
Tahini – A paste made of sesame seeds very common in Middle Eastern cuisine. Tahini is a wonderful way to give a healthy, nutritional and delicious boost to any meal. Works great with chicken or lamb. 100grams of tahini contains 640 calories, 27grams protein, 2grams of carbs and 60grams of healthy fat.
Dark chocolate – Do I really need to give you an excuse to have chocolate?
Just make sure to choose one that is 70% cacao or higher. 100grams of 70% dark chocolate contains 600 calories, 8grams protein, 46grams of carbs (11grams of fiber) and 42grams of fat.
Red meat – Pick up a nice fat slab of ribeye, spice it up and throw it on the grill! Who doesn’t love a good steak? A normal 8oz serving contains 680 calories, 55grams of protein, 0grams of carbs and 50grams of fat.
Rice – Rice is a perfect side dish to just about any animal protein and a great, gluten-free way of adding in more carbs and calories to your diet. 100grams of brown rice (uncooked) contains 330 calories, 6grams of protein, 3grams of fat and 70grams of carbs (4grams of fiber). If you have digestive issues with brown rice, try using jasmine rice instead as they are easier to digest.
Potatoes – Just like rice, they are a great addition to any meal. You can use either sweet potatoes or normal white potatoes. A 100grams contains 90calories, 4grams of protein, 3grams of fat and 12grams of carbs. Now that might not sound like a lot but keep in mind that most people can easily eat 3-4 times that amount. 100grams of potatoes isn’t a lot when you see it on your plate.
Shake – If you really have a hard time taking in those calories, the best thing to do is to make your own weight gainer shake. Use ingredients like fruits, nut butters, protein powders, seeds and/or oats to boost up the calorie content. Try blending up a chocolate, peanut butter and banana shake.
I hope this article on calorie dense foods is helpful. Check out these calorie dense supplements