High-Calorie Snacks for Bulking

WEIGHT GAIN

6/19/20253 min read

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 have low volume to avoid filling you up, but also a decent amount of calories and protein.

Here are 6 snacks you should incorporate into your bulking diet that can be consumed once a day or even between each meal to maximise mass gain.

1. Yoghurt granola bowl

Ingredients:

1/2 cup Greek yoghurt
1/3 cup mixed berries
1/3 cup granola
1 tbsp honey

Instructions:

Measure out your Greek yoghurt and put it in a bowl
Add your berries on top
Add your granola
Then drizzle your honey over

Calories: 340kcal, Protein: 12g, Carbs: 47g, Fats: 13g

2. Banana and peanuts

Ingredients:

1 banana
1/4 cup of peanuts

Instructions:

Eat your banana with peanuts on the side

Calories: 310kcal, Protein: 10g, Carbs: 33g, Fats: 17g

3. Nutty berry shake

Ingredients (for 2 servings):

1/2 cup mixed berries
1/2 cup mixed nuts
3/4 cup whole milk
3 tbsp Greek yoghurt
1 banana
1 tbsp honey

Instructions:

Blend nuts first for a smoother texture.
Add mixed berries and the banana to your blender.
Pour in whole milk and add the Greek yoghurt.
Pour some honey on top.
Blend until smooth and creamy.

*Drink half of it for your snack and save the other half in the fridge for another day (more smoothies here>>)

Calories (per serving): 360kcal, Protein: 12g, Carbs: 38g, Fats: 20g

4. Egg and avocado toast

Ingredients:

2 eggs
1/4 avocado
1 slice of whole wheat / 50 50 bread

Instructions:

Fry your eggs (you can fry, scramble or even boil)
Peel and cut your avocado
Layer the eggs and avocado on your toast

Calories: 290kcal, Protein: 16g, Carbs: 18g, Fats: 19g

5. Peanut butter banana toast

Ingredients:

1 tbsp peanut butter
1 banana
1 slice of whole wheat / 50 50 bread

Instructions:

Spread your peanut butter on your toast
Slice your banana into pieces and layer them on your toast

Calories: 270kcal, Protein: 8g, Carbs: 43g, Fats: 9g

6. Blueberry overnight oats

Ingredients (for 2 servings):

3/4 cup rolled oats
3/4 cup blueberries
1/2 cup full-fat milk
1 1/2 tbsp chia seeds
1 1/2 tbsp honey
3/4 tbsp peanut butter

Instructions:

Mix oats, full-fat milk, chia seeds, honey and blueberries in a bowl
Cover the bowl or transfer the mixture to an airtight container and refrigerate it overnight
Before serving, top it with an additional 5 blueberries and some peanut butter

Calories (per serving): 300kcal, Protein: 9g, Carbs: 48g, Fats: 10g

Takeaway

Include all these snacks in your meal plan and rotate them daily to avoid getting flavour fatigue from a specific snack.

Remember, these are snacks, so if you aren't that full, that's what snacks are for - not to fill you up a lot, but to help you get in extra calories without compensating for too much space. However, if you know you can eat more, increase the snacking quantities, but only increase them if they hardly fill you up.

Here are two examples of how you could incorporate these snacks into a meal plan if your day lasted from 7 AM to 10:30 PM:

Example 1