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Finding the right meals to support healthy weight gain can be a challenge, especially if you’re aiming to increase your caloric intake while keeping meals nutritious and delicious. If you’re looking to pack on some healthy pounds, lunch is an excellent opportunity to fuel your body with calorie-dense meals that provide essential nutrients. In this list, we’ve curated over 24 weight-gain lunch recipes that are not only tasty but also packed with the right balance of protein, healthy fats, and carbohydrates. Whether you’re craving hearty sandwiches, filling bowls, or flavorful wraps, these recipes are designed to help you achieve your weight-gain goals without compromising on taste or health.
24+ Delicious Weight Gain Lunch Recipes to Fuel Your Body and Boost Calories

Weight gain doesn’t have to be complicated or unhealthy. By focusing on balanced, calorie-dense meals, you can increase your caloric intake in a nutritious and enjoyable way. These 24+ weight gain lunch recipes offer a variety of delicious options to keep your meals exciting, satisfying, and full of the nutrients your body needs. From hearty bowls to indulgent wraps, you have endless choices to make every lunch a rewarding experience. So, whether you’re looking to gain weight for health or fitness goals, these recipes will help you stay on track and feel great while doing so.
Avocado Chicken Wraps
If you’re looking for a delicious and nutritious lunch that supports healthy weight gain, these Avocado Chicken Wraps are an ideal choice. Packed with protein from chicken and healthy fats from avocado, this dish provides the perfect balance of macronutrients to keep you energized throughout the day. To make these wraps, start by grilling seasoned chicken breast until it’s golden brown and juicy. Then, layer slices of ripe avocado, crisp lettuce, and a few slices of tomato on a whole wheat wrap. You can add a drizzle of olive oil and your favorite dressing to enhance the flavor. Wrap it all up and enjoy a wholesome meal that’s both filling and packed with calories. This recipe is a great way to increase your caloric intake without compromising on taste or nutrition.
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Creamy Sweet Potato & Chickpea Curry
Indulge in the rich, creamy goodness of this Sweet Potato & Chickpea Curry—an excellent weight-gain lunch option. With nutrient-dense sweet potatoes, high-protein chickpeas, and a smooth coconut milk base, this curry offers a hearty and satisfying meal. Begin by sautéing onions, garlic, and ginger in a pot before adding chunks of sweet potato and chickpeas. Then, pour in a can of coconut milk, add your preferred curry spices (turmeric, cumin, coriander), and let it simmer until the sweet potatoes are tender and the flavors have melded. This dish provides a hearty dose of complex carbohydrates, fiber, and healthy fats. Serve it with some brown rice or quinoa to boost the calorie content, making this a fulfilling and nutrient-packed option for those looking to gain weight healthily.
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Beef & Quinoa Power Bowl
Fuel your body with this hearty Beef & Quinoa Power Bowl, perfect for those aiming to gain weight in a healthy, balanced way. The lean beef offers a high-quality source of protein, while quinoa provides a complete protein profile and plenty of fiber. To prepare, sauté seasoned ground beef in a pan until browned. Meanwhile, cook quinoa in a separate pot, and steam some broccoli and carrots for added nutrients. Assemble your power bowl by layering the quinoa, beef, and vegetables in a bowl, and top with a dollop of Greek yogurt and a sprinkle of sunflower seeds for an extra calorie boost. This meal is not only full of healthy fats and proteins, but it also provides a hearty portion of fiber and essential vitamins to support your weight-gain goals.
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Pasta with Creamy Pesto Chicken
This Pasta with Creamy Pesto Chicken is the perfect weight-gain lunch that combines rich flavors with a calorie-dense meal. The creamy pesto sauce, made from fresh basil, garlic, olive oil, and parmesan, clings perfectly to pasta, creating a flavorful base for grilled chicken breast. To make this dish, cook your favorite pasta until al dente, then toss it in a luscious pesto sauce. Grill seasoned chicken breast until golden brown and juicy, and slice it on top of the pasta. Add some pine nuts or walnuts for an extra crunch and a boost in healthy fats. This meal is not only delicious but also loaded with healthy fats, protein, and complex carbohydrates—perfect for anyone looking to increase their caloric intake while enjoying a satisfying meal.
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Salmon & Avocado Salad
This Salmon & Avocado Salad is a nutrient-packed option for those looking to gain weight the healthy way. Rich in omega-3 fatty acids from the salmon and healthy fats from avocado, this salad offers a delightful combination of flavors and textures. Start by pan-searing a salmon fillet until crispy on the outside and tender inside. In a large bowl, combine mixed greens, sliced avocado, cherry tomatoes, cucumber, and red onion. Drizzle olive oil and lemon dressing over the top for an added flavor kick. Place the salmon on top and sprinkle with some chia seeds or nuts for an extra source of healthy fat. This salad is filling, packed with nutrients, and will keep you feeling satisfied while supporting your weight-gain goals.
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Beef and Sweet Potato Stir Fry
For a high-calorie, nutrient-dense lunch that’s both savory and satisfying, try this Beef and Sweet Potato Stir Fry. The combination of lean beef, sweet potatoes, and colorful vegetables makes for a well-rounded meal that’s great for weight gain. Start by cooking diced sweet potatoes in a skillet until they’re golden and crispy on the outside. In a separate pan, sauté thinly sliced beef with garlic, onions, bell peppers, and broccoli until tender. Combine the sweet potatoes and beef mixture, then toss with a stir-fry sauce made from soy sauce, honey, and a splash of sesame oil. The sweet potatoes provide complex carbs, while the beef gives a solid dose of protein, making this dish the perfect choice for a hearty and nutritious lunch.
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Egg and Avocado Toast with Bacon
For a deliciously indulgent and nutritious lunch that supports weight gain, try this Egg and Avocado Toast with Bacon. This recipe combines the goodness of whole grain toast, healthy fats from avocado, protein-rich eggs, and crispy bacon for an irresistible and calorie-packed meal. To make this dish, toast a couple of slices of your favorite whole-grain bread. Meanwhile, fry two eggs sunny-side up and cook a few strips of bacon until crisp. Spread mashed avocado on the toast, top with the fried eggs, and add the crispy bacon for extra crunch. For a final touch, season with a sprinkle of salt, pepper, and red pepper flakes for a little heat. This meal provides a balanced combination of protein, fats, and carbohydrates, perfect for fueling up and helping you reach your weight-gain goals.
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Chickpea & Spinach Stuffed Sweet Potatoes
These Chickpea & Spinach Stuffed Sweet Potatoes are an easy, delicious, and filling option for a weight-gain lunch. Packed with fiber and healthy fats, they provide a great balance of nutrients to keep you satisfied and energized. Start by baking sweet potatoes until soft, then scoop out the flesh and mash it lightly. In a separate pan, sauté chickpeas with garlic, spinach, and a squeeze of lemon juice until everything is well-cooked. Stuff the sweet potatoes with the chickpea-spinach mixture, then drizzle with tahini or a dollop of Greek yogurt for extra calories and flavor. These stuffed sweet potatoes are rich in complex carbs, plant-based protein, and healthy fats, making them a perfect nutrient-dense option for those looking to gain weight in a healthy way.
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Turkey & Cheese Quesadillas
These Turkey & Cheese Quesadillas are a satisfying, calorie-dense lunch that’s easy to make and perfect for weight gain. With lean turkey, gooey cheese, and a crispy tortilla, this dish offers a great combination of protein, healthy fats, and carbohydrates. Start by placing whole wheat tortillas on a skillet and layering them with shredded turkey, your favorite cheese (cheddar, mozzarella, or Monterey Jack), and a little salsa for flavor. Fold the tortilla in half and cook until both sides are golden and crispy. Cut the quesadilla into wedges and serve with a side of guacamole or sour cream for extra healthy fats. This hearty meal provides the energy you need to power through your day while helping you meet your weight-gain goals.
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Peanut Butter & Banana Smoothie Bowl
For a weight-gain lunch that’s both refreshing and nutrient-dense, this Peanut Butter & Banana Smoothie Bowl is a delicious choice. It’s packed with healthy fats, carbs, and protein to support your muscle-building and weight-gain goals. To make this smoothie bowl, blend frozen bananas, a scoop of peanut butter, almond milk, and Greek yogurt until smooth and creamy. Pour the mixture into a bowl, then top with granola, chia seeds, coconut flakes, and a few extra slices of banana for added texture and nutrients. This smoothie bowl is calorie-packed and can be customized with other toppings like nuts, seeds, or dark chocolate chips for an even bigger calorie boost. It’s an indulgent yet wholesome meal that’s perfect for anyone trying to gain weight in a healthy way.
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Chicken & Avocado Quinoa Salad
This Chicken & Avocado Quinoa Salad is a high-protein, nutrient-dense dish that makes for a perfect weight-gain lunch. Packed with lean chicken, fiber-rich quinoa, and healthy fats from avocado, this salad will keep you full and satisfied. Begin by grilling chicken breasts until golden and juicy, then slice them into strips. Cook quinoa according to package directions and let it cool. Toss the quinoa with mixed greens, cucumber, cherry tomatoes, and avocado slices, and top with the grilled chicken. Drizzle with olive oil, lemon juice, and your favorite dressing for extra flavor and healthy fats. This salad offers a great balance of protein, healthy fats, and complex carbohydrates, providing all the nutrients you need for a filling and delicious lunch.
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Mango Chicken Stir Fry
This Mango Chicken Stir Fry is a vibrant, flavorful dish that’s loaded with calories and perfect for weight gain. With tender chicken, sweet mango, and a variety of colorful vegetables, this stir fry will not only fuel your body but also satisfy your taste buds. Start by sautéing sliced chicken breast in a wok or large pan until browned. Add a mix of bell peppers, onions, and snap peas, and cook until tender. Next, stir in diced mango and a stir-fry sauce made with soy sauce, honey, garlic, and ginger. Cook everything together until the sauce thickens and the flavors meld. Serve this stir fry with a side of brown rice or noodles to increase the calorie content. The combination of protein, healthy fats, and natural sugars from the mango makes this an excellent meal for those looking to gain weight in a delicious and wholesome way.
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Cottage Cheese & Fruit Parfait
For a light yet calorie-packed weight-gain lunch, this Cottage Cheese & Fruit Parfait is a great option. It’s a delicious mix of creamy cottage cheese, sweet fruits, and crunchy granola, providing a good balance of protein, healthy fats, and carbs. Start by layering cottage cheese in a bowl or glass jar, then add your favorite fruits like strawberries, blueberries, and bananas for sweetness and fiber. Top with a handful of granola or nuts for a satisfying crunch. You can also drizzle honey or maple syrup for an added touch of sweetness and extra calories. This parfait is easy to prepare, highly customizable, and a great option for anyone looking to increase their caloric intake without compromising on taste.
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Spaghetti Bolognese with Ricotta
This Spaghetti Bolognese with Ricotta is a hearty and satisfying weight-gain lunch. Packed with protein from the lean beef and ricotta, combined with the complex carbs from the spaghetti, this dish will leave you feeling full and energized. Start by cooking your spaghetti according to the package instructions. In a separate pan, brown lean ground beef and sauté onions, garlic, and diced carrots. Once the beef is cooked, add tomato sauce, oregano, basil, and a splash of red wine for extra depth of flavor. Simmer the sauce until it thickens, then toss it with the spaghetti. Serve the Bolognese topped with a generous scoop of creamy ricotta cheese, which adds extra protein and richness to the dish. This meal is calorie-dense, filling, and perfect for anyone looking to gain weight while enjoying a classic Italian comfort food.
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Tuna & Avocado Brown Rice Bowl
This Tuna & Avocado Brown Rice Bowl is an easy-to-make, nutrient-dense lunch that’s ideal for healthy weight gain. With lean tuna, fiber-rich brown rice, and the healthy fats of avocado, this meal provides a solid balance of macronutrients. Start by cooking the brown rice and letting it cool. In a separate bowl, mix canned tuna (in olive oil for extra calories) with diced avocado, a squeeze of lime juice, and a pinch of salt. You can also add chopped cucumber, cherry tomatoes, and some greens for added freshness. Top the rice with the tuna and avocado mixture, then drizzle with olive oil or your favorite dressing for extra calories. This meal is not only packed with nutrients but also easy to customize with other toppings, making it an ideal weight-gain lunch.
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Egg Salad Sandwich with Avocado
This Egg Salad Sandwich with Avocado is a delicious, creamy, and calorie-dense lunch that’s perfect for those looking to gain weight. The combination of protein-rich eggs, healthy fats from avocado, and whole-grain bread makes this sandwich a filling and satisfying choice. Start by hard-boiling eggs, then chop them up and mix with mayonnaise, mustard, and a touch of lemon juice for a creamy egg salad. Spread the mixture on slices of whole-grain bread, adding ripe avocado slices on top for extra calories and healthy fats. You can also include lettuce or spinach for added nutrients. This hearty sandwich provides a great mix of protein, fats, and carbs, making it an excellent choice for a nutritious weight-gain lunch.
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Almond Butter & Banana Sandwich
If you’re looking for a calorie-packed and easy-to-make lunch, try this Almond Butter & Banana Sandwich. This simple yet flavorful sandwich combines the healthy fats from almond butter with the natural sweetness of banana, all sandwiched between slices of whole-grain bread for a satisfying meal. To make, spread a generous layer of almond butter on one slice of whole-grain bread and top it with thinly sliced banana. You can drizzle honey or maple syrup for a touch of sweetness and add chia or flax seeds for an extra nutritional boost. This sandwich is an excellent option for those seeking a quick, nutrient-dense lunch that’s both tasty and effective for weight gain.
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Shrimp & Quinoa Stir-Fry
For a flavorful and nutrient-dense lunch to support weight gain, try this Shrimp & Quinoa Stir-Fry. This dish is packed with lean protein from shrimp, fiber-rich quinoa, and a variety of colorful vegetables. Start by cooking quinoa and setting it aside. In a pan, sauté shrimp in olive oil until pink and cooked through, then set aside. In the same pan, add chopped bell peppers, zucchini, onions, and garlic, and sauté until tender. Add the cooked quinoa and shrimp back to the pan, then season with soy sauce, sesame oil, and a touch of honey. Stir everything together and cook for an additional few minutes to allow the flavors to meld. This stir-fry is a balanced meal that provides a great combination of protein, healthy fats, and carbs, making it perfect for those looking to increase their caloric intake in a delicious way.
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Turkey and Avocado Wrap
This Turkey and Avocado Wrap is a protein-packed, calorie-dense lunch perfect for weight gain. It’s loaded with lean turkey breast, healthy fats from avocado, and the extra crunch from fresh veggies, all wrapped in a whole grain tortilla. Start by layering slices of turkey breast, avocado, spinach, and shredded carrots on the tortilla. Add a dollop of hummus or Greek yogurt for some creaminess and flavor. Roll up the tortilla tightly and slice it into halves. This wrap is not only quick and easy to prepare but also provides a great balance of protein, healthy fats, and complex carbs, making it a delicious and nutritious meal to support your weight-gain goals.
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Beef and Sweet Potato Skillet
This Beef and Sweet Potato Skillet is a flavorful, calorie-dense meal that combines the richness of beef with the natural sweetness of roasted sweet potatoes, making it perfect for weight gain. Start by dicing sweet potatoes and sautéing them in a skillet with olive oil until crispy and tender. In a separate pan, brown ground beef with onions, garlic, and your favorite spices (such as cumin and paprika). Once the beef is fully cooked, add it to the skillet with the sweet potatoes, tossing everything together. For extra calories, you can top it with shredded cheese and a sprinkle of chopped cilantro or green onions. This dish is a balanced combination of protein, healthy fats, and complex carbohydrates, providing a filling and nutritious lunch.
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Peanut Butter & Oatmeal Energy Bars
For a portable and calorie-packed lunch, these Peanut Butter & Oatmeal Energy Bars are a perfect choice. Full of protein from peanut butter, oats, and a touch of honey, these bars are easy to make and packed with calories to support weight gain. To make, combine rolled oats, peanut butter, honey, and chia seeds in a bowl, and mix until everything is well-coated. Press the mixture into a baking dish and refrigerate until firm. Once set, cut into bars and enjoy throughout the day. These energy bars are a great way to boost your calorie intake on the go, and they provide lasting energy and nutrition to keep you satisfied.
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Chicken & Avocado Burrito Bowl
This Chicken & Avocado Burrito Bowl is a calorie-packed, flavorful meal that’s perfect for weight gain. With tender chicken, creamy avocado, and nutrient-rich rice, this dish is loaded with healthy fats and proteins. Start by grilling chicken breasts seasoned with taco spices. In a bowl, layer cooked brown rice, black beans, corn, and diced tomatoes. Top with the grilled chicken and slices of avocado. For added flavor and healthy fats, drizzle with sour cream or Greek yogurt and sprinkle with shredded cheese. Garnish with cilantro, and a squeeze of lime to finish. This burrito bowl is filling, nutritious, and great for boosting your caloric intake in a delicious and satisfying way.
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Cheesy Spinach & Mushroom Stuffed Chicken Breast
This Cheesy Spinach & Mushroom Stuffed Chicken Breast is an indulgent yet nutritious option for a weight-gain lunch. The combination of lean chicken, creamy cheese, and sautéed spinach and mushrooms makes this meal both hearty and rich in calories. To make, slice a chicken breast horizontally to create a pocket and stuff it with sautéed spinach, mushrooms, and a blend of cheeses like mozzarella and Parmesan. Season the chicken with garlic powder, salt, and pepper, and bake until golden and cooked through. Serve with roasted potatoes or quinoa to increase the calorie count. This dish is high in protein and healthy fats, making it a perfect option to fuel your body while supporting weight gain.
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Lentil and Sweet Potato Stew
This hearty Lentil and Sweet Potato Stew is a nutrient-dense, filling dish that provides a good amount of protein, fiber, and healthy carbs—ideal for weight gain. To make the stew, start by sautéing onions, garlic, and ginger in olive oil. Add diced sweet potatoes, lentils, and your favorite vegetable broth, and simmer until the sweet potatoes are tender and the lentils are cooked through. For extra richness, stir in coconut milk and season with spices like turmeric, cumin, and cinnamon. This stew is not only delicious but also packed with fiber and healthy carbs, making it a satisfying, nutrient-dense option for lunch that supports your weight-gain goals.
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Conclusion
Achieving healthy weight gain is all about providing your body with the right fuel at the right times. Lunch is an ideal moment to make sure you’re getting the right combination of proteins, fats, and carbohydrates to support muscle growth and overall health. With over 24 weight-gain lunch recipes to choose from, you can enjoy a wide variety of meals that not only help you pack on healthy pounds but also ensure you’re nourishing your body with wholesome ingredients. So, get creative in the kitchen and try these recipes to make your weight-gain journey both delicious and effective.
Every product is independently reviewed and selected by our editors. If you buy something through our links, we may earn an affiliate commission at no extra cost to you.