High Calorie Recipes

All the meal plans we discuss are high calorie and all designed to be as simple as possible. If your looking for more ideas you may find the book 4 Ingredients helpful. If you have any favourite high calorie recipes or ideas that you think others could benefit from then please just mail them in and we will be sure to feature the best ones.

Most of these recipes are designed for a single person. If there are more people then simply increase the quantities accordingly.

Breakfasts Breakfast is the most important meal of the day! By the time you get up you will have been without food for around ten hours. Everyone should refuel with a quality meal as soon as possible after waking!

Breakfast one: Bran flakes & chopped fruit
Preparation time: 2 minutes
Cooking time: N/A
Ingredients: 30g bran flakes, fruit of choice, 125ml semi skimmed milk
Recipe: Chop fruit, add flakes, add milk, eat (complex, huh?)Variations: Feel free to substitute other fruit; apples are good if you’re trying to cut calories. As in the pictures, I often add a little red berry cereal as well. You may want to consider adding a small scoop of protein powder (if you put this on the top of the flakes and pour the milk over the top that will dissolve most of it).

Breakfast Two: Peanut butter on toast with fruit
Preparation time: 5 minutes
Cooking time: N/A
Ingredients: 2 * slices of wholemeal bread. Peanut butter, fruit.
Toast the bread, apply the peanut butter.

Breakfast Three: Chocolate spread on toast with fruit
Another meal that can be prepared in five minutes flat and is very nourishing.
Preparation time: 1 minute
Cooking time: 4 minutes
Ingredients: Bread, chocolate spread, banana, glass of milk.
Recipe: Toast the bread, apply the chocolate spread, layer on a chopped banana, serve with a glass of milk.

Breakfast Four: Pre-made scotch pancakes with syrup
You can buy pre-made pancakes in most supermarkets. They can be cooked in the oven or under the grill, or for best convenience either micro waved or toasted. They are not enough as a meal on their own so add some fruit and a glass of milk to round things out.
Preparation time: 1 minute
Cooking time: 3 minutes
Ingredients: Pancakes + syrup or spread, some fruit, glass milk.
Recipe: Check the packet instructions. Normally about 3 minutes in a toaster. Be aware that these can burn quite easily so keep a close eye on them and adjust cooking times accordingly.

You can use any fruit you like. Another great addition is a couple of rashers of fried bacon!

Breakfast Five: Power protein milkshake
Of all the breakfasts this is the one I use most often and it keeps me going at max power till lunch time.
Preparation time: 5 minutes Cooking time: N/A
Ingredients: ½ Pint milk, one frozen chopped banana, half scoop of vanilla flavour protein powder and desert spoon of porridge oats (about 25g of oats).
Recipe: Shakes are always better cold and creamy. A top tip for achieving this is to freeze the banana the night before you want to make the smoothie. Don’t forget to peel and chop it first or you will have a bit of a battle when you go to use it. Frozen bananas keep for a few days but don’t expect them to keep forever.
Add the milk, some of the fruit, the protein powder and oats to your blender and hit the ‘go’ button. If you’re using a hand blender then submerge the blades first or you will end up redecorating the kitchen with shake ingredients

Endless variations are possible. Common ones include more fruit and less protein powder, adding peanut butter, adding ice cream etc.

Breakfast Six: Scrambled eggs
Preparation time: 2 minutes
Cooking time: 4 minutes
Ingredients: 2 eggs, splash of milk (optional), 2 slices of good wholemeal bread, spring onions and/or salad.
Recipe: Put the toast on, then mix the eggs and a splash of milk together with salt and pepper to taste. Put your frying pan on at a low heat and add oil or butter to cook in. Add the mixed eggs and gently move them with spatula keeping them moving slowly as they cook. When the eggs begin to set move them off the heat and allow them to complete cooking in the residual heat. Experience will teach you how long is enough for YOUR personal taste. Serve on toast with a side salad.

You can add a dessert spoon of mayonnaise for extra creamy eggs.

Breakfast Seven: Pre-made crumpets or muffins with cheese
You can buy pre-made crumpets or muffins in most supermarkets. They can be cooked in a variety of ways but grilling is often simplest. That way you can cook the crumpet/muffin, then put cheese on top and continue to grill until the cheese is hot and melting. Add a piece of fruit to round things out.
Preparation time: 1 minute
Cooking time: 3 minutes
Ingredients:Crumpets/muffins, cheese, fruit.
Recipe: Check the packet instructions. Normally about 3 minutes in a toaster. Be aware that these can burn quite easily so keep a close eye on them and adjust cooking times accordingly. Another great addition is to add a couple of rashers of fried bacon!

Lunch The following are power-packed options that are cheap and quick. Most would make perfectly good evening meals as well.

Lunch One: Sandwiches
Possibly the archetype of simple food done well!
Preparation time: Minutes
Cooking time: NA
Wholemeal bread and filling of choice!
Prepare filling and slap between two slices of quality bread. Great fillings include tuna, mackerel, hard boiled eggs, ham, cheese, cooked chicken. Add salad items that you enjoy and a blob of mayo or pickle. To round things out make sure to add a little extra salad and some fruit.
Wraps are a great alternative to bread and pack a generous amount of protein.

Lunch Two: Pita power
Pita bread, also known as Khubz, is the name for a style of bread originating from the Arab/Egyptian/Syrian areas. It’s an idea base for a number of recipes and makes a change from regular bread.
Preparation time: 5 minutes
Cooking time: 2 minutes
Ingredients: Two pita breads, humus, salad, cheddar.
Toast the pita. Arrange ingredients on plate. Cut pita into strips or cut open and use as a ‘pocket’ and arrange on plate. Simple.
You can use whatever salad, humus flavour, cheese or meat that you fancy. Olives work really well.

Lunch Three: Avocado Open Sandwich on Toast
The avocado is a brilliant fruit with high calories and some protein.
Preparation time: 3 minutes
Cooking time: 3 minutes
Ingredients: Two slices bread, one avocado and a little lime juice.
Recipe: Toast the bread. Peel and stone the avocado. Coarsely slice it and in a small bowl crush it down with a squeeze of lime juice, sea salt and mayo. Don’t try and form a puree as this should still be course and chunky.

Obviously you can use any bread for this – it goes very well with bagels.

Note: Avocado flesh goes brown very quickly when exposed to air. Unused avocado should be splashed with lime or lemon juice and covered in cling film.

Lunch Four: Chicken with pesto, pasta and cheese A simple power-packed meal.
Preparation time: 3 minutes
Cooking time: 12 minutes
Thinly sliced chicken breast, pasta, pesto and a handful of spinach.
Cook the pasta according to the directions on the packet (normally about ten minutes). While the pasta is cooking, heat the oil in a pan and fry the chicken for five minutes. When the chicken is cooked throughly, add a teaspoon of pesto and the spinach and stir until it wilts. Add the cooked, drained pasta to the mix and toss well over a heat for two minutes.

You can power the dish up by covering with grated cheese and putting it under the grill for a couple of minutes.

Lunch Five: Omelette
Preparation time: 2 minutes
Cooking time: 2 minutes
Ingredients: 2 eggs, splash of milk (optional), 2 slices of good wholemeal bread, salad.
Recipe: Butter your bread and set aside. Set the frying pan on the heat and add a little oil. Vigorously beat the eggs and the splash of milk in a jug. Add salt and pepper to taste. When the oil is beginning to smoke pour the egg in. Use a turner to push the egg back from the edge all the way round until the egg starts to set. Now either turn the omelette or fold it and leave it in the pan a few more moments to make sure the egg is cooked through. Serve with a light salad.

If you want to add more engergy and protein then when the omelette is cooked on one side, fold in some grated cheese.

Lunch Six: Tuna mayo wraps
Preparation time: 3 minutes
Cooking time: N/A
Ingredients: One tin of tuna, dessert spoon of mayo, two tortilla wraps, fruit.
Recipe: Drain a little oil from the tin of tuna then mix a generous blob of mayo in a bowl and then spoon into the wraps. This makes two reasonably sized wraps. If that’s too much for a single meal, you can keep the second one in the fridge and have it for dinner the same day.

Other fish (such as mackerel) come in smaller tins and work just as well as tuna.


Dinner One: Cheese on toast
Although very straightforward, with the addition of some simple extra ingredients this quickly becomes very nutritious as well as quick and tasty.
Preparation time: 2 minutes
Cooking time: 2 minutes

Ingredients: Two or more slices of good quality wholemeal bread, cheese, two medium tomatoes, spring onions to taste.
Recipe: Put the grill on, toast the bread. Grate or slice cheese. Slice tomatoes. Chop spring onions. Lay the tomato and spring onions on the toast. Layer on the cheese. Whack under the grill till cheese is bubbling. Serve with a couple of fist fulls of salad or some fruit.
For extra bite you can add Tabasco or Worcester sauce to taste!

Dinner Two: Pork pesto and pasta
Very straightforward, packed with nutrition and still quick and simple to prepare.
Preparation time: 5 minutes
Cooking time: 15 minutes
Ingredients: Two boneless pork loin steaks, pasta, spinach, pesto.
Recipe: Get pasta cooking according to instructions on the packet. (Normally about ten minutes in boiling water). While the pasta is cooking gently fry the pork. Once its cooked through add a generous teaspoon of pesto and a handful of spinach and stir till the spinach is wilted and everything is coated with the pesto. To serve, simply spoon over the drained pasta.
A pork chop works just as well, it just takes a little more cooking.

 Dinner Three: Fried potatoes, eggs and tomatoes
Super simple, tasty and nutritious
Preparation time: 2 minutes
Cooking time: 5 minutes
Ingredients: One tin of cooked potatoes, two eggs, large tomato.
Drain and slice potatoes. Gently fry in butter or plenty of oil. Add sliced of tomato. when potato and tomato are close to being done push to one side and fry a couple of eggs. Serve with a good blob of mayo.
Variations: Some tins of potatoes say you shouldn’t fry or boil, this is to do with the fact that if you over fry them they will disintegrate, so go steady! They are also prone to spitting. This can be reduced by letting the potatoes drain for a couple of extra minutes before cooking.

Dinner Three: Simple Thai green curry
A fantastic dish and a perfect example of nourishing tasty food
Preparation time: Ten minutes.
Cooking time: Ten minutes.
Ingredients: Large chicken breast (or pork chop) thinly sliced, 50grams soya beans, large handful of mange tout, one desert spoon of Thai green curry paste, half a tin of coconut milk. Rice.
Recipe: Put the rice on, following instructions on the packet. Very gently fry about one desert spoon of curry paste for about a minute. Turn up the heat add the chicken and fry for a few minutes, until the meat has gone white. Now add the coconut milk and when simmering add the soya beans. Simmer for about five minutes and add the mange tout. Simmer for another minute and serve on rice.

If you have fresh coriander you can add a little as a garnish. Add whatever vegetables you like. Frozen peas work well.

If your on your own and can’t make use of the unused half of the tin of coconut milk you can use creamed coconut block (Available from larger supermarkets) to make your own. It’s a good compromise but not as good as the tinned.

Unless your planning on eating this for every meal its probably sensible to buy the smallest tubs of curry paste so they don’t go off!

Dinner Four: Cheeky chicken stir fry
This is classic quick dish which is great for using up leftovers. You can use pretty much any meat or veg for this dependent on what you have lying around.
Preparation time: 2 minutes
Cooking time: 6 minutes
Ingredients: 1*packet of noodles, cold cooked chicken, any leftover veg, soy sauce.
Recipe: Get the kettle boiling. Shred the chicken in a bowl and add several dashes of dark soy sauce and a teaspoon of sugar. Mix around so the chicken has a chance to absorb some of the soy. Finely slice and lightly sauté the veg. Now add the chicken and cook for another minute, stirring occasionally. Put the block of noodles in the same pan and pour over enough boiling water to almost cover the noodles. Then put the lid on and simmer for a minute. Take the lid off and stir. Put the lid back on and allow to simmer until almost all the fluid has absorbed and the noodles are as soft as you like them. (Should only be a couple of minutes) Serve in a bowl.

Dinner Five: Simple sausage casserole with pasta A really hearty, tasty but cheap dinner. This recipe is enough for two portions.
Preparation time: 10 minutes
Cooking time: 30 minutes
Ingredients: Four good quality sausages, one large onion, one tin of chopped tomatoes, pasta, mixed herbs.
Recipe: Fry four sausages in small frying pan. While the sausage is frying, start cooking your pasta according to the packets instructions. With the sausages frying and the pasta bubbling away sauté one onion in a large frying pan over a gentle heat till lightly yellow in colour, then add one tin of chopped tomatoes. Add a heaped teaspoon mixed herbs and salt/pepper to taste. Simmer.

As soon as the sausage is cooked chop it into chunks and stir into the sauce. Continue to simmer until it’s a nice thick consistency. To serve simply spoon over the drained pasta.

Feel free to add a clove or two of garlic when your sautéing the onion. If you want to bulk it out then you can add some mushrooms at the simmering stage. Any pasta will do but personally I’m a fan of Fuseli. The dish also works well with bread instead of the pasta.

Dinner Six: Roast chicken
An all time great. Relatively cheap, easy to do well and likely to leave you with plenty of cold meat to use up during the week. I’ve suggested a couple of veg choices for illustration but pick whatever you like. I’ve stripped this recipe down to the bare essentials for simplicity.
Preparation time: 15 minutes
Cooking time: Around 90 minutes dependent on size of bird. (20 minutes per lb and an extra 20 minutes overall)
Ingredients: Chicken, Potatoes, (King Edwards), Soya Beans, Gravy mix.
Recipe: Put the oven on, rub the skin with a little oil and salt. (and wash your hands afterwards)

Put the bird and potatoes in the oven. After about twenty minutes move everything around a bit to cover in hot oil. If there isn’t much in the tray at this point just add a little. You might want to baste/shake things around once or twice more during the cooking process.

Once the bird is looking almost done prepare your veg and gravy. You need to allow about ten minutes for this.

Putting a sliced lemon into the body cavity is an easy way of helping to keep the bird moist and adding extra flavour. Roast pork has more calories but allow about 30minutes per pound and an extra 30 minutes.


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