{"id":81363,"date":"2025-09-08T16:09:25","date_gmt":"2025-09-08T16:09:25","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=81363"},"modified":"2025-09-08T16:09:25","modified_gmt":"2025-09-08T16:09:25","slug":"high-calorie-meal-plan","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/","title":{"rendered":"How To Build A Balanced High-Calorie Meal Plan Without Junk Food"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#What_Is_A_Nutrient-Dense_High-Calorie_Meal_Plan\" >What Is A Nutrient-Dense High-Calorie Meal Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#How_To_Create_A_High-Calorie_Meal_Plan\" >How To Create A High-Calorie Meal Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#How_To_Balance_Macros_In_A_High-Calorie_Meal_Plan\" >How To Balance Macros In A High-Calorie Meal Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#What_Foods_Belong_In_A_Healthy_High-Calorie_Meal_Plan\" >What Foods Belong In A Healthy High-Calorie Meal Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#How_Many_Meals_Per_Day_Optimize_A_High-Calorie_Plan\" >How Many Meals Per Day Optimize A High-Calorie Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#How_To_Add_Calories_To_Meals_Without_Feeling_Stuffed\" >How To Add Calories To Meals Without Feeling Stuffed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#What_Are_High-Calorie_Meal_Prep_Ideas_For_Busy_People\" >What Are High-Calorie Meal Prep Ideas For Busy People?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#How_To_Track_Calories_In_A_High-Calorie_Plan\" >How To Track Calories In A High-Calorie Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#What_Are_Signs_Your_High-Calorie_Plan_Isnt_Working\" >What Are Signs Your High-Calorie Plan Isn\u2019t Working?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#Do_high-calorie_meals_cause_fat_gain\" >Do high-calorie meals cause fat gain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#Can_you_drink_your_calories_instead\" >Can you drink your calories instead?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#Are_nuts_the_best_high-calorie_food\" >Are nuts the best high-calorie food?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#Can_you_build_a_high-calorie_meal_plan_without_dairy\" >Can you build a high-calorie meal plan without dairy?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">It may come as a surprise to many readers, but some people want to gain weight.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Calorie_Meal_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Meal-Plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">There may be several reasons for wanting to gain weight, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Performance enhancement<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Athletes and bodybuilders want to build muscle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gaining weight after an illness, especially if you\u2019re underweight, can help the healing process.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A fast metabolism makes it challenging to maintain weight and requires individuals to consume more calories to stay healthy.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Whatever the reason, consider exploring how a high-calorie meal plan can work for you. It can help you achieve your weight goals without overdoing it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of course, you\u2019ll have to take other measures, like exercise, to reach your desired weight. But once you get accustomed to eating a rich, nourishing, high-calorie meal, you\u2019ll be unlikely to turn back. When prepared right, high-calorie foods can be tempting and become a staple in people\u2019s lives. Information and moderation are the two key factors that\u2019ll guide you in creating healthful, <a href=\"https:\/\/betterme.world\/articles\/high-calorie-foods-for-bulking\/\">high-calorie foods for bulking<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This article provides tips on planning high-calorie meals to help you stay on track.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s begin!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Nutrient-Dense_High-Calorie_Meal_Plan\"><\/span><strong>What Is A Nutrient-Dense High-Calorie Meal Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A nutrient-dense, high-calorie meal plan is designed to help you healthily gain weight by focusing on foods rich in calories and essential nutrients.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A high-calorie meal plan doesn\u2019t revolve around eating more food without thinking.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Calorie_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79382\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3-1024x640.png\" alt=\"High Calorie Meal Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Instead, you focus on eating the right foods that:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Fuel your body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Support muscle growth<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boost overall health (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Instead of filling up on empty calories from sugary snacks or ultra-processed foods, this meal plan includes high-calorie foods for weight gain, packed with vitamins, minerals, healthy fats, protein, and complex carbohydrates.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nutritious foods include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nut butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocados<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatty fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Full-fat dairy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean meats<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These foods can give you more calories per bite and support your body\u2019s needs (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0022316622146596\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The goal is to increase your calorie intake while still nourishing your body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, adding a spoonful of peanut butter to your smoothie, cooking with extra-virgin olive oil, or snacking on trail mix can help you increase your calories without relying on unhealthy fast food.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/healthy-fitness-meals\/\">Healthy Fitness Meals to Fuel Your Workout Every Day<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Create_A_High-Calorie_Meal_Plan\"><\/span><strong>How To Create A High-Calorie Meal Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">By now, we\u2019re clear that a high-calorie meal plan doesn\u2019t mean you mindlessly eat everything in sight. You must be thoughtful and intentional about the choices you make to support your optimal health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">High-calorie meals for muscle gain may differ from high-calorie foods for weight gain.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Take some time to determine your goals and make an informed decision.<\/span><\/p>\n<p><b>The tips listed below can help you create a high-calorie meal plan that\u2019s effective and easy to follow:<\/b><\/p>\n<ul>\n<li><strong>Know Your Calorie Target<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Start by figuring out how many calories your body needs to maintain its current weight, then add 300-500 extra calories per day to gain weight gradually.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can use a calorie calculator online or consult with a registered dietitian to obtain a more personalized estimate.<\/span><\/p>\n<p><strong>The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Calorie_Meal_Plan\" target=\"_blank\" rel=\"noopener\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<ul>\n<li style=\"text-align: left;\"><strong>Focus On High-Calorie Foods For Weight Gain<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Choose foods that are both calorie-dense and nutritious.\u00a0<\/span><\/p>\n<p><b>A few of the best options include:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocados<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dried fruits, nuts, and seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatty fish like salmon or mackerel<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Full-fat dairy (milk, cheese, yogurt)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nut butter (peanut, almond, cashew)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains (quinoa, oats, brown rice)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Healthy oils (olive oil, canola oil, and other vegetable oils)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These ingredients pack in calories without leaving you feeling overly full.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Calorie_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79366\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/avocado-1024x640.png\" alt=\"High Calorie Meal Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/avocado-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/avocado-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/avocado-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/avocado-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/avocado.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Eat More Often<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Rather than sticking to 3 meals a day, aim for 5-6 smaller meals or snacks spaced throughout the day. This dispersed amount helps you meet your calorie goals without overwhelming your stomach (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38479908\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><strong>Add Calories To Meals You Already Eat<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Level up your usual meals by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drizzling olive oil over cooked veggies<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using whole milk instead of skim or water<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mixing nut butter into oatmeal or smoothies<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Topping toast or crackers with avocado or hummus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adding shredded cheese to eggs, pasta, or casseroles<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Calorie_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79373\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-1024x640.png\" alt=\"High Calorie Meal Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><strong>Make Smoothies And Shakes Your Best Friend<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Drinking your calories can be easier than eating them.\u00a0<\/span><\/p>\n<p><b>Blend smoothies with:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bananas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greek yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nut butter for a delicious, high-calorie boost.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Planning is key to staying on track with your weight gain goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prepping meals and snacks in advance helps you avoid skipped meals or last-minute choices with empty calories. Keep a simple shopping list and a solid plan so you\u2019re always prepared. And don\u2019t forget to track your progress. Using a food journal or app makes it easier to see what\u2019s working and when it\u2019s time to adjust.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Calorie_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71382\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-3-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-3-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-3-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-3-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-3-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-3-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Balance_Macros_In_A_High-Calorie_Meal_Plan\"><\/span><strong>How To Balance Macros In A High-Calorie Meal Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Balancing macros is crucial in a high-calorie meal plan.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You must achieve the perfect proportion of all nutrients to ensure you reach your goal.\u00a0<\/span><\/p>\n<p><b>Macros include:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbohydrates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Proteins<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fats<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The proper ratio helps fuel your body, support recovery, and encourage lean muscle growth (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.2165\/00007256-200434050-00004\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s say you\u2019re following a plan focused on <a href=\"https:\/\/betterme.world\/articles\/high-calorie-recipes-for-weight-gain\/\">high-calorie foods for bulking<\/a>. Your macros must support both your energy needs and muscle building (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK594226\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>The table below may help you crack the code for healthy weight gain with high-calorie meals and balanced macros:<\/b><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<div><\/div>\n<div>\n<p><span style=\"font-weight: 400;\">It\u2019s natural to feel like you don\u2019t know anything when you first start exploring how to balance the macros in your diet. Consulting a registered dietitian can be a good starting point for beginners.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Besides this, a few tips that may help you tread ahead in this journey are:<\/span><\/p>\n<ul>\n<li><b>Build balanced plates:<\/b><span style=\"font-weight: 400;\"> Every meal should include a source of carbs, protein, and fat.<\/span><\/li>\n<li><b>Choose nutrient-dense options:<\/b><span style=\"font-weight: 400;\"> Prioritize high-calorie foods for bulking that also deliver vitamins and minerals.<\/span><\/li>\n<li><b>Use healthy add-ons: <\/b><span style=\"font-weight: 400;\">Cook with oils, top meals with seeds or cheese, or add avocado to boost calories and fat.<\/span><\/li>\n<li><b>Don\u2019t neglect carbs: <\/b><span style=\"font-weight: 400;\">Whole grains, fruits, and starchy vegetables should be a regular part of your plan.<\/span><\/li>\n<li><b>Track and tweak:<\/b><span style=\"font-weight: 400;\"> Use a food tracking app to monitor macros and adjust as needed.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s important to note that high-calorie meals may promote weight gain, but the macronutrient balance shapes whether that gain is lean muscle or mostly fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein provides the building blocks for muscle tissue, and resistance training offers the signal for your body to build muscle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These natural factors suggest that when your goal is healthy weight gain, including muscle gain, an adequate intake of protein, alongside carbohydrates and fats in calorie-dense meals, is essential, as is regular exercise.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/real-food-vs-processed-food\/\">Real Food Vs. Processed Food: How Small Swaps Can Change Your Entire Diet<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Belong_In_A_Healthy_High-Calorie_Meal_Plan\"><\/span><strong>What Foods Belong In A Healthy High-Calorie Meal Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As stated above, following a high-calorie meal plan should focus on balancing calories and nutrients to maintain a <a href=\"https:\/\/betterme.world\/articles\/chinese-food-calories\/\">healthy diet<\/a>. Junk food may provide calories, but it often lacks essential nutrients that help your body grow, recover, and function properly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with healthy fats, such as avocados, olive oil, nut butters, and full-fat dairy products. These pack a calorie punch without making you feel overly full (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/agricultural-and-biological-sciences\/popular-diets\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Then add lean proteins, such as chicken, eggs, Greek yogurt, and salmon, to help with muscle repair and satiety.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t skip the carbs, either. Whole grains, rice, oats, potatoes, and even fruits are all excellent options for energy and <a href=\"https:\/\/betterme.world\/articles\/weight-gain-recipes\/\">weight gain recipes<\/a> (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0022316622146560\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Calorie_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79375\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Some of the best food ideas to include are:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains like quinoa, oats, or brown rice<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dried fruits and nuts for easy, on-the-go snacks<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Full-fat dairy, including milk, cheese, and Greek yogurt<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Healthy oils like olive or avocado oil added to salads or cooked dishes<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nut butters (peanut, almond, or cashew) on toast or mixed into smoothies<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A solid <a href=\"https:\/\/betterme.world\/articles\/high-calorie-breakfast\/\">high-calorie breakfast<\/a> could be something like oatmeal made with whole milk, topped with peanut butter, banana slices, and a handful of walnuts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s quick, tasty, and full of nutrients. Remember, high-calorie foods don\u2019t have to be unhealthy. It just means being mindful and wise about what you put on your plate.<\/span><\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Meals_Per_Day_Optimize_A_High-Calorie_Plan\"><\/span><strong>How Many Meals Per Day Optimize A High-Calorie Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There\u2019s no one-size-fits-all answer, but if your goal is to gain weight steadily, eating 5-6 meals daily is usually more effective than sticking to 3 big ones.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Spreading your calories out over the day makes it easier to eat more without feeling overly stuffed or sluggish.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of forcing down huge portions at once, you can eat 3 main meals (breakfast, lunch, and dinner) and then add 2-3 snacks in between. These mini-meals can be calorie-dense, but they are still manageable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Following a high-calorie meal plan shouldn\u2019t feel like a burden.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This approach of breaking down the meals takes the pressure off having to cram all your calories into just a few sittings. You can plan your next meal mindfully and evaluate if you\u2019re spreading your macros correctly.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Calorie_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71396\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Add_Calories_To_Meals_Without_Feeling_Stuffed\"><\/span><strong>How To Add Calories To Meals Without Feeling Stuffed?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The thought of changing all your meals at once can be overwhelming.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It signals the need for a long grocery list and prolonged hours in the kitchen.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How about sneaking in the extra calories with small changes that don\u2019t add much volume?<\/span><\/p>\n<p><b>Some easy ways to make it happen are:<\/b><\/p>\n<ul>\n<li><b>Use healthy fats generously:<\/b><span style=\"font-weight: 400;\"> Add olive oil, avocado, or butter to cooked veggies, pasta, or toast. Just one tablespoon of olive oil has around 120 calories (8).<\/span><\/li>\n<li><b>Top it off:<\/b><span style=\"font-weight: 400;\"> Sprinkle cheese, seeds, or chopped nuts on salads, soups, eggs, and even toast.<\/span><\/li>\n<li><b>Go full-fat:<\/b><span style=\"font-weight: 400;\"> Opt for full-fat versions of milk, yogurt, and cheese instead of their low-fat counterparts. They\u2019re more satisfying and higher in calories.<\/span><\/li>\n<li><b>Blend your calories: <\/b><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/metabolism-boost-smoothies\/\">Smoothies<\/a> are a great way to consume extra calories without feeling heavy. Toss in nut butter, oats, Greek yogurt, and banana.<\/span><\/li>\n<li><b>Snack smart:<\/b><span style=\"font-weight: 400;\"> Keep high-calorie, nutrient-rich snacks on hand, such as trail mix, granola bars, or dried fruits. These snacks are small but mighty in calories.<\/span><\/li>\n<li><b>Double up ingredients:<\/b><span style=\"font-weight: 400;\"> Add extra egg to your scramble, spread peanut butter and honey on your toast, or mix cream into your mashed potatoes.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These minor adjustments help you increase your daily calorie intake without consuming massive meals. It\u2019s all about layering in calorie-rich, nutrient-dense foods in a natural, satisfying way, not a burden.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Calorie_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71385\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_High-Calorie_Meal_Prep_Ideas_For_Busy_People\"><\/span><strong>What Are High-Calorie Meal Prep Ideas For Busy People?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It can be challenging for busy individuals to follow a diet that requires lengthy kitchen hours. It\u2019d be better to find options that are easy to grab, reheat, or eat on the go.\u00a0<\/span><\/p>\n<p><b>A weight gain meal plan for females or males, especially busy ones, could utilize these quick recipes:<\/b><\/p>\n<ul>\n<li style=\"text-align: left;\"><b>Overnight Oats With Extras<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Mix rolled oats with whole milk or Greek yogurt, chia seeds, nut butter, honey, and sliced banana. Refrigerate overnight.<\/span><\/p>\n<ul>\n<li><b>Protein-Packed Pasta Bowls<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Cook a large batch of whole wheat or regular pasta and toss it with olive oil, grilled chicken or ground beef, vegetables, and parmesan. Portion it out into containers for easy lunches or dinners.<\/span><\/p>\n<ul>\n<li><b>Rice And Bean Burrito Bowls<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Layer brown rice, black beans, corn, shredded cheese, avocado, and a protein like shredded chicken or beef. These bowls are super satisfying and perfect for freezing ahead of time.<\/span><\/p>\n<p><strong>BetterMe will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Calorie_Meal_Plan\" target=\"_blank\" rel=\"noopener\">Try using the app<\/a> and see for yourself!<\/strong><\/p>\n<ul>\n<li><b>Smoothie Freezer Packs<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pre-portion fruit, spinach, oats, protein powder, and nut butter into freezer bags. In the morning, just blend with milk for a quick, calorie-dense drink you can take on the go.<\/span><\/p>\n<ul>\n<li><b>High-Calorie Snack Boxes<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Prepare containers filled with nuts, cheese cubes, hard-boiled eggs, crackers, dried fruit, and even a few squares of dark chocolate.<\/span><\/p>\n<ul>\n<li><b>Casseroles And Baked Dishes<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Use full-fat ingredients to make comfort meals like lasagna, baked mac and cheese, or shepherd\u2019s pie. They\u2019re easy to freeze and reheat when you don\u2019t have time to cook from scratch.<\/span><\/p>\n<ul>\n<li><b>Stuffed Wraps Or Sandwiches<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Use hearty bread or tortillas and fill them with calorie-dense combinations like tuna salad with mayonnaise, chicken and avocado, or hummus with roasted vegetables. Wrap them up for grab-and-go meals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To make your high-calorie meal prep even more effective, consider cooking in bulk so you only need to prepare a few times a week. This preparation period saves time and keeps you consistently stocked with ready-to-eat meals.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Calorie_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79377\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/soup-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/soup-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/soup-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/soup-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/soup-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/soup.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Track_Calories_In_A_High-Calorie_Plan\"><\/span><strong>How To Track Calories In A High-Calorie Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You should use a food-tracking app to track calories in your high-calorie meal plan.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Log everything you eat and drink, including portion sizes and the type of cooking oil used.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Review your daily totals to ensure you\u2019re meeting your calorie goals.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Signs_Your_High-Calorie_Plan_Isnt_Working\"><\/span><strong>What Are Signs Your High-Calorie Plan Isn\u2019t Working?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If your high-calorie plan isn\u2019t delivering the expected results, there are a few signs to watch for. The most obvious one is no change on the scale. If you\u2019re not gaining weight after a few weeks, your calorie intake may still be too low.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another red flag is feeling constantly bloated or sluggish, which can indicate that you rely too heavily on low-quality foods instead of balanced meals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may also notice that you\u2019re mainly gaining fat instead of muscle, which could indicate a poor macro balance or a lack of protein.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re following weight-gain recipes but still feel hungry shortly after meals, it\u2019s a sign that the meals might not be calorie-dense or filling enough.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Calorie_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79384\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bread-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bread-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bread-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bread-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bread-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bread.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Do_high-calorie_meals_cause_fat_gain\"><\/span><strong>Do high-calorie meals cause fat gain?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Not if you\u2019re eating the right way. High-calorie meals only lead to fat gain if you\u2019re eating way more than your body needs without staying active. When done right, they can help you gain muscle.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_drink_your_calories_instead\"><\/span><strong>Can you drink your calories instead?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Totally! Drinking your calories through smoothies or shakes is a great way to boost intake without feeling too full. Just be sure to minimize your consumption of sugary drinks.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_nuts_the_best_high-calorie_food\"><\/span><strong>Are nuts the best high-calorie food?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">They\u2019re up there. Nuts are extremely calorie-dense and rich in healthy fats and protein.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_build_a_high-calorie_meal_plan_without_dairy\"><\/span><strong>Can you build a high-calorie meal plan without dairy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Absolutely. To obtain those extra calories, consider using plant-based options such as nut butters, avocados, legumes, and non-dairy milks.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Calorie_Meal_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The journey of gaining weight is a delicate balance to maintain.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You must be thoughtful about the nutrients in your meals every day. After all, you don\u2019t want to work on weight reversal later, right?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The discussion has clearly shown that bulking up with high-calorie meals is highly likely.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Still, it&#8217;s advisable to consult a registered dietitian before starting a plan like this.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A health professional can help you create a customized diet plan that nourishes your body and improves your overall well-being.<\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>It may come as a surprise to many readers, but some people want to gain weight.\u00a0 There may be several reasons for wanting to gain weight, such as: Performance enhancement Athletes and bodybuilders want to build muscle. Gaining weight after an illness, especially if you\u2019re underweight, can help the healing process. A fast metabolism makes [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":81364,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172],"tags":[],"coauthors":[45],"class_list":["post-81363","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Build A Balanced High-Calorie Meal Plan Without Junk Food - BetterMe<\/title>\n<meta name=\"description\" content=\"Skip the guesswork. Learn how to build a \u2605 HIGH CALORIE MEAL PLAN \u27a4 that fits your lifestyle and tastes delicious.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Build A Balanced High-Calorie Meal Plan Without Junk Food\" \/>\n<meta property=\"og:description\" content=\"Skip the guesswork. Learn how to build a \u2605 HIGH CALORIE MEAL PLAN \u27a4 that fits your lifestyle and tastes delicious.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-380-high-calorie-meal-plan-1-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"How To Build A Balanced High-Calorie Meal Plan Without Junk Food\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/\"},\"wordCount\":2424,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-380-high-calorie-meal-plan-1.png\",\"articleSection\":[\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">It may come as a surprise to many readers, but some people want to gain weight.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There may be several reasons for wanting to gain weight, such as:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Performance enhancement<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Athletes and bodybuilders want to build muscle.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Gaining weight after an illness, especially if you\u2019re underweight, can help the healing process.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">A fast metabolism makes it challenging to maintain weight and requires individuals to consume more calories to stay healthy.<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">Whatever the reason, consider exploring how a high-calorie meal plan can work for you. It can help you achieve your weight goals without overdoing it.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Of course, you\u2019ll have to take other measures, like exercise, to reach your desired weight. But once you get accustomed to eating a rich, nourishing, high-calorie meal, you\u2019ll be unlikely to turn back. When prepared right, high-calorie foods can be tempting and become a staple in people\u2019s lives. Information and moderation are the two key factors that\u2019ll guide you in creating healthful, <a href=\\\"https:\/\/betterme.world\/articles\/high-calorie-foods-for-bulking\/\\\">high-calorie foods for bulking<\/a>.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This article provides tips on planning high-calorie meals to help you stay on track.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let\u2019s begin!<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is A Nutrient-Dense High-Calorie Meal Plan?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/\",\"name\":\"How To Build A Balanced High-Calorie Meal Plan Without Junk Food - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-380-high-calorie-meal-plan-1.png\",\"description\":\"Skip the guesswork. Learn how to build a \u2605 HIGH CALORIE MEAL PLAN \u27a4 that fits your lifestyle and tastes delicious.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#primaryimage\",\"url\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-380-high-calorie-meal-plan-1.png\",\"contentUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-380-high-calorie-meal-plan-1.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Nutrition\",\"item\":\"https:\/\/stage.betterme.world\/articles\/nutrition\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Meal Plans\",\"item\":\"https:\/\/stage.betterme.world\/articles\/nutrition\/meal-plans\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"How To Build A Balanced High-Calorie Meal Plan Without Junk Food\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How To Build A Balanced High-Calorie Meal Plan Without Junk Food - BetterMe","description":"Skip the guesswork. Learn how to build a \u2605 HIGH CALORIE MEAL PLAN \u27a4 that fits your lifestyle and tastes delicious.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"How To Build A Balanced High-Calorie Meal Plan Without Junk Food","og_description":"Skip the guesswork. Learn how to build a \u2605 HIGH CALORIE MEAL PLAN \u27a4 that fits your lifestyle and tastes delicious.","og_url":"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-380-high-calorie-meal-plan-1-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"How To Build A Balanced High-Calorie Meal Plan Without Junk Food","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/"},"wordCount":2424,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-380-high-calorie-meal-plan-1.png","articleSection":["Meal Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">It may come as a surprise to many readers, but some people want to gain weight.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">There may be several reasons for wanting to gain weight, such as:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Performance enhancement<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Athletes and bodybuilders want to build muscle.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gaining weight after an illness, especially if you\u2019re underweight, can help the healing process.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A fast metabolism makes it challenging to maintain weight and requires individuals to consume more calories to stay healthy.<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">Whatever the reason, consider exploring how a high-calorie meal plan can work for you. It can help you achieve your weight goals without overdoing it.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Of course, you\u2019ll have to take other measures, like exercise, to reach your desired weight. But once you get accustomed to eating a rich, nourishing, high-calorie meal, you\u2019ll be unlikely to turn back. When prepared right, high-calorie foods can be tempting and become a staple in people\u2019s lives. Information and moderation are the two key factors that\u2019ll guide you in creating healthful, <a href=\"https:\/\/betterme.world\/articles\/high-calorie-foods-for-bulking\/\">high-calorie foods for bulking<\/a>.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This article provides tips on planning high-calorie meals to help you stay on track.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Let\u2019s begin!<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Is A Nutrient-Dense High-Calorie Meal Plan?<\/strong><\/h2>\r\n<span style=\"font-weight: ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/","url":"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/","name":"How To Build A Balanced High-Calorie Meal Plan Without Junk Food - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-380-high-calorie-meal-plan-1.png","description":"Skip the guesswork. Learn how to build a \u2605 HIGH CALORIE MEAL PLAN \u27a4 that fits your lifestyle and tastes delicious.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-380-high-calorie-meal-plan-1.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-380-high-calorie-meal-plan-1.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/high-calorie-meal-plan\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Nutrition","item":"https:\/\/stage.betterme.world\/articles\/nutrition\/"},{"@type":"ListItem","position":3,"name":"Meal Plans","item":"https:\/\/stage.betterme.world\/articles\/nutrition\/meal-plans\/"},{"@type":"ListItem","position":4,"name":"How To Build A Balanced High-Calorie Meal Plan Without Junk Food"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/stage.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/stage.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/stage.betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/81363","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=81363"}],"version-history":[{"count":2,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/81363\/revisions"}],"predecessor-version":[{"id":81366,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/81363\/revisions\/81366"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/81364"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=81363"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=81363"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=81363"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=81363"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}