Bulking snacks are an easy way of adding extra calories to your daily intake without filling you up too much before the next meal. They should be carb-dense, contain healthy fats, and decent amounts of protein.
Here are 10 potent snacks you should incorporate into your bulking diet, that can be consumed between meals to maximise mass gain.
1. Honey Greek yogurt granola bowl
Greek yoghurt is a good protein source, and granola will provide the extra calories you need for bulking. To top it all off, honey provides even more calories and sugar that may be useful if you’re about to hit a workout.
Ingredients
- 1 cup Greek yoghurt
- 50g granola
- 1 tbsp honey
- A handful of berries
Preparation
- In a bowl, layer Greek yogurt, granola, and drizzle honey on top.
- Mix well or enjoy layered as-is.
Macros (per serving)
- Protein: ~25g
- Calories: ~500kcal
2. Banana and peanuts
Bananas are calorie-dense and rich in carbs. Nuts are a healthy fat, the food group you’re always aiming for on bulking because they are the most calorie-dense foods which will make gaining mass easier for you. Go for peanuts alone or mixed nuts (almonds, cashews etc.) if you wish.
Ingredients
- 1 banana (aim for at least medium)
- 50g peanuts
Preparation
Peel the banana and enjoy it alongside the peanuts.
Macros (per serving)
- Protein: ~14g
- Calories: ~390 kcal
3. Smoothies
Liquid calories are golden for weight gain, and these smoothies can be sipped while you’re doing your work at your desk. Combining bananas, nuts, seeds, milk and more provide easy calories and protein that can assist your muscle mass.
Mixed nut chocolate smoothie
Ingredients
- 1 banana
- 3 tbsp peanuts
- 1/4 cup oats
- 1/2 cup whole milk
- 1 tbsp cocoa powder
- 2 dates
- Cinnamon powder
Preparation
- Blend the nuts and oats together first
- Add one banana broken into chunks
- Sprinkle a pinch of cinnamon powder, a tablespoon of cocoa powder
- Then add 2 dates and pour the milk
- Blend again and enjoy
Macros (per serving)
- Protein: ~17g
- Calories: ~470kcal
Berry yoghurt smoothie
Ingredients
- 1/2 cup whole milk
- 1 tbsp full-fat Greek yoghurt
- 1/4 cup oats
- 1 banana
- 1/2 cup blueberries
- 1 tbsp peanut butter
- 1 tbsp honey
Preparation
- Blend the oats first
- The pour the whole milk, add the Greek yoghurt, add a banana broken into pieces, blueberries, the peanut butter and lastly the honey
Macros (per serving)
- Protein: ~13g
- Calories: ~476kcal
4. Egg and avocado toast
Eggs are a supreme protein source that will contribute to your muscle mass, and avocados are a potent and popular fat source that are calorie dense, making your bulking journey easier.
Ingredients
- 1 slice whole-grain bread
- 1 boiled egg
- 1/3 avocado
Preparation
- Toast the bread.
- Mash the avocado onto the toast, and top with a slices, boiled egg.
Macros (per serving)
- Protein: ~11g
- Calories: ~230 kcal
5. Peanut butter banana toast
This flavoursome snack contains peanut butter which is calorie dense and also contributes to most of the protein in this snack. The bananas make the combination great and also makes your bulking journey easier. The whole grain bread tops it off, adding some calories and protein.
Ingredients
- 1 slice whole-grain bread
- 1 tbsp peanut butter
- 1 banana (sliced)
Preparation
- Spread peanut butter on the toast.
- Layer banana slices on top.
Macros (per serving)
- Protein: ~8g
- Calories: ~270 kcal
6. Boiled eggs
Boiled eggs are a convenient, high-protein snack that’s easy to prepare in batches. They’re not for the calories, but for the protein and the nutrients.
Ingredients
- 2 boiled eggs
Preparation
- Pour water into your pan and leave it on the fire until it’s boiling
- Place the eggs in the boiling water, cover the pan, and wait for 12 – 15 minutes.
- Let cool, peel, and enjoy.
Macros (per serving)
- Protein: ~12g
- Calories: ~140kcal
7. Protein pancakes
These pancakes are an appetizing, high-protein, carb-rich meal. Enjoy them fresh and pour some honey on top for extra calories. Consider pairing it with berries for a more diverse flavour and nutrients. If you have whey protein, consider adding a scoop for an extra 25g of protein.
Ingredients
- 1 banana
- 2 eggs
- 1/4 tsp. baking powder
- 1 tsp. cinnamon
Preparation
- Mix all ingredients in a bowl until smooth.
- Cook on a non-stick pan over medium heat until bubbles form; flip and cook the other side.
Macros (per serving)
- Protein: ~12g
- Calories: ~400 kcal
8. Bars (cereal bar and protein bar)
They are a quick, portable and easy to consume. Consider honey and oat bars or peanut butter and chocolate protein bars.
Ingredients
- 1 cereal bar or 1 protein bar
Preparation
Unwrap and eat!
Macros (per serving)
Cereal Bar
- Protein: ~4g
- Calories: ~200 kcal
Protein bar
- Protein: ~10g
- Calories: ~200 kcal
9. Hot chocolate
Hot chocolate made with whole milk is a comforting, calorie-dense snack that provides carbs and protein. It’s perfect as an evening treat.
Ingredients
- 1 cup whole milk
- 1 tbsp cocoa powder
- 1 tsp sugar
Preparation
- Heat the milk in a saucepan or microwave.
- Stir in cocoa powder and sugar until smooth.
Macros (per serving)
- Protein: 9g
- Calories: 200kcal
10. Overnight oats
Overnight oats are an easy make-ahead snack, loaded with complex carbs and protein. The seeds provide easy extra calories that don’t tax your stomach capacity a lot.
Ingredients
- 1/2 cup rolled oats
- 1/2 cup milk
- 1/4 cup Greek yogurt
- 1 tbsp chia seeds
- 2 tsp. honey
Preparation
- Mix the Greek yoghurt, milk and honey in a separate glass until smooth.
- Pour the oats in another glass, then add the chia seeds
- Then pour the milk mixture in the other glass with the other ingredients.
- Refrigerate overnight and enjoy in the morning.
Macros (per serving)
- Protein: ~17g
- Calories: ~370kcal
Takeaway
Although these snacks are calories-dense and some nutrient-dense, some are more unhealthy than others because of the ultra-processed ingredients and high sugar content. So if you begin to show common signs, like acne, bloating and common illness, aim for the healthier snacks
For example, protein and cereal bars would be one of the unhealthiest snacks on the list, and avocado and egg toast one of the healthiest.
Check out my weight gain section on this blog full of meal ideas for bulking, smoothie ideas and more.
