65 Healthy & Delicious Clean Eating Meals to Fuel Your Weight Gain Journey

Putting on weight the wholesome way means choosing dishes rich in nutrient-dense calories instead of empty sugars or highly processed fats. The meals below combine balanced macros, plenty of produce, and flavors that make larger portions a pleasure rather than a chore. Pick a few favorites each week, scale serving sizes to match your goals, and pair them with strength training for the best results. All recipes rely on whole foods you can find at an average grocery store—no exotic powders required.

1. Almond-Butter Banana Overnight Oats

Soaked oats blended with Greek yogurt, chia seeds, and almond milk create a creamy base that’s ready when you wake up. Stir in a generous spoonful of almond butter for healthy fats and energy-dense calories. Sliced bananas lend natural sweetness and potassium for muscle function. Make two jars at once so you have tomorrow’s breakfast sorted, too.

2. Quinoa & Black Bean Breakfast Burrito

Quinoa replaces white rice for extra protein and fiber while black beans add iron and more plant protein. Scrambled eggs bind everything together, and avocado offers calorie-rich monounsaturated fat. Warm the burrito briefly in a skillet so the tortilla crisps slightly. It travels well, making this a smart grab-and-go morning meal.

3. Cottage Cheese Berry Power Bowl

Cottage cheese supplies casein protein that digests slowly, helping muscle repair throughout the day. Fresh berries contribute antioxidants while walnuts boost calories and omega-3 fats. A light swirl of honey ties the flavors together without refined sugar. Enjoy alongside whole-grain toast for even more staying power.

4. Smoked Salmon & Avocado Bagel Sandwich

Whole-grain bagels pack complex carbs, and smoked salmon adds high-quality protein plus heart-healthy omega-3s. Creamy avocado layers in extra calories and satisfying texture. A squeeze of lemon and fresh dill brighten the rich flavors. Serve open-faced if you prefer a lighter bread-to-topping ratio.

5. Sweet Potato & Chicken Sausage Hash

Roasted sweet potatoes deliver slow-burning carbs plus beta-carotene, while lean chicken sausage bumps up protein without excess saturated fat. Toss in kale for vitamins A and K and vibrant color. A quick sauté melds everything into a hearty breakfast or brunch. Top with a fried egg if you want even more protein.

6. Peanut Butter & Chocolate Protein Smoothie

Frozen bananas, natural peanut butter, and unsweetened cocoa powder blend into a milkshake-like treat that clocks in at over 500 clean calories. Add whey or plant-based protein powder for an extra muscle-building boost. Using whole milk or fortified soy milk bumps both calories and nutrients. It’s perfect right after a workout when your body craves fast fuel.

7. Greek Yogurt & Granola Parfait with Hemp Seeds

Full-fat Greek yogurt offers protein and probiotics, while homemade granola supplies calorie-dense oats and nuts. Hemp seeds lend a mild nutty flavor plus complete plant protein. Strawberries add brightness without a sugar overload. Assemble just before serving to keep the granola crunchy.

8. Tahini Drizzled Chickpea Toast

Mashed chickpeas seasoned with lemon and olive oil create a protein-packed spread that’s more substantial than traditional hummus. The tahini drizzle layers on healthy fats and extra calories. Cherry tomatoes cut through the richness with juicy acidity. It’s a quick breakfast or light lunch ready in under ten minutes.

9. Huevos Rancheros with Black Beans & Avocado

Protein-rich eggs sit atop lightly toasted corn tortillas for a gluten-free yet hearty base. Black bean salsa layers in fiber and additional plant protein. Avocado provides creamy texture and calorie density. Garnish with cilantro and a spoonful of Greek yogurt instead of sour cream for a lighter twist.

10. Ricotta-Stuffed French Toast

Whole-grain bread dipped in an egg-milk mixture gets pan-fried until crisp outside yet custardy inside. A filling of lightly sweetened ricotta boosts protein and calcium. Blueberries and a drizzle of pure maple syrup add natural sweetness and antioxidants. Serve with a side of turkey bacon for extra flavor without too much saturated fat.

11. Curried Lentil & Coconut Soup

Red lentils simmer quickly and provide a solid protein base, while full-fat coconut milk raises caloric content and lends silky richness. Mild curry spices warm the palate without overwhelming heat. Pair with whole-grain naan for a complete, satisfying lunch. Leftovers thicken overnight and can double as a dip.

12. Turkey & Pesto Quinoa Salad

Cooked quinoa soaks up homemade basil pesto, infusing every bite with bright herb flavor and healthy fats from olive oil and pine nuts. Lean turkey breast adds plenty of protein for muscle recovery. Spinach and tomatoes keep the salad fresh and nutrient-rich. Enjoy chilled or at room temperature, making it ideal for meal prep.

13. Salmon & Avocado Sushi Bowl

Using cooked salmon rather than raw ensures food safety while still delivering omega-3 fatty acids. Brown rice raises fiber and carbohydrate intake to support weight gain. Edamame beans supply plant protein and a satisfying pop. A light drizzle of low-sodium tamari pulls the bowl together.

14. Soba Noodles with Peanut Sauce & Chicken

Buckwheat soba noodles offer complex carbs and a nutty taste that pairs well with savory peanut sauce. Grilled chicken contributes lean protein for muscle growth. Carrots and green onions add crunch and freshness to balance the rich sauce. Double the peanut sauce batch—it works great as a veggie dip the next day.

15. Stuffed Whole-Wheat Pitas with Falafel & Tzatziki

Baked, not fried, falafel keeps things light yet protein-packed thanks to chickpeas. Whole-wheat pitas deliver extra fiber and minerals over white versions. Cool tzatziki made with Greek yogurt supplies probiotics and moisture. Add olives for a salty punch and extra calories if you like.

16. Beef & Sweet Pepper Stir-Fry with Brown Rice

Lean flank steak cooks quickly and provides iron and creatine for strength gains. Sweet peppers add vitamin C, which can aid iron absorption. A homemade soy-ginger sauce avoids excess sodium and sugar. Serving over brown rice bumps complex carbs for sustained energy.

17. Chickpea & Avocado Pasta Salad

Whole-grain pasta provides robust texture and slow-digesting carbs, ideal for calorie goals. Creamy avocado coats the salad in heart-healthy fat, reducing the need for heavy mayo. Chickpeas layer on additional plant protein and fiber. Lemon-herb vinaigrette keeps flavors bright so you’ll happily go back for seconds.

18. Grilled Halloumi & Quinoa Tabbouleh Plate

Halloumi cheese grills to a crispy exterior and delivers concentrated calories and calcium. Replacing bulgur with quinoa in the tabbouleh heightens protein content. Fresh herbs and lemon juice cut through the cheese’s richness. This combo keeps well for packed lunches when the cheese is stored separately.

19. Spicy Shrimp & Avocado Brown Rice Bowl

Sautéed shrimp cook in minutes and provide lean protein plus zinc. A sprinkle of chili flakes ramps up metabolism and flavor. Creamy avocado balances the heat and contributes calorie-dense fat. Brown rice makes the bowl filling and supports energy needs for intense workouts.

20. Turkey Meatball Marinara over Polenta

Ground turkey meatballs baked with oats and herbs are lighter than beef yet still protein-rich. Creamy polenta made with milk instead of water ups both calories and calcium. Marinara sauce adds lycopene from tomatoes along with bright acidity. Serve with a side of sautéed spinach for added greens.

21. Seared Tofu & Peanut Coconut Curry

Extra-firm tofu sears to a crisp edge, delivering plant protein and calcium. Peanut butter and coconut milk combine for a velvety sauce that’s calorie-dense yet nutrient-rich. Bell peppers lend crunch and color. Serve over jasmine rice or quinoa depending on your carbohydrate needs.

22. Whole-Wheat Penne with Pesto Chicken & Sun-Dried Tomatoes

Whole-wheat pasta bumps the fiber while maintaining a familiar al dente texture. Grilled chicken offers lean protein, and sun-dried tomatoes provide concentrated flavor plus antioxidants. Pesto made with extra-virgin olive oil adds healthy fats that help meet calorie goals. Toss everything together while the pasta is hot so flavors meld.

23. Lentil & Walnut Bolognese

Brown lentils mimic the texture of ground meat and supply fiber and protein. Finely chopped walnuts increase calories and give a satisfying bite. Simmered tomatoes, onions, and herbs create a rich sauce that clings to pasta. Freeze leftovers in portions for quick weeknight dinners.

24. Grass-Fed Beef & Quinoa Stuffed Bell Peppers

Lean grass-fed beef provides iron and a fuller flavor profile than conventional beef. Quinoa expands within the pepper to maximize volume and protein. Corn kernels add a hint of sweetness and additional carbs. A sprinkle of cheese on top seals moisture and adds calcium.

25. Cauliflower Gnocchi with Creamy Cashew Sauce

Store-bought cauliflower gnocchi offers veggies in disguise and pairs beautifully with rich sauces. Soaked cashews blend into a silky cream that’s dairy-free yet calorie-dense. Nutritional yeast lends a subtle cheesy flavor without added sodium. Finish with fresh herbs to brighten the dish.

26. Spaghetti Squash Boats with Turkey Alfredo

Roasting spaghetti squash strands them into noodle-like threads that carry a light, sweet flavor. A Greek yogurt-based Alfredo keeps the sauce creamy yet balanced. Ground turkey supplies lean protein to help pack on muscle. Broccoli brings crunch and color for a complete, veggie-forward meal.

27. Miso-Glazed Cod with Brown Rice & Edamame

Cod is mild, high in protein, and absorbs marinades quickly. A miso glaze contributes probiotics and umami depth without heavy sauces. Brown rice and edamame round out the meal with complex carbs and extra protein. Sprinkle sesame seeds for an added nutrient boost.

28. Chicken & White Bean Chili

Slow-simmered chicken breast shreds easily into a creamy white bean base, delivering lean protein. White beans supply magnesium and additional calories from complex carbs. Mild green chiles and cumin give flavor without overwhelming heat. Serve with whole-grain cornbread for an extra calorie edge.

29. Pesto Shrimp & Farro Salad

Chewy farro contains more protein than white rice and lends a pleasant nutty flavor. Quick-seared shrimp adds lean protein and minerals such as selenium. Peppery arugula brightens the salad and packs vitamin K. A spoonful of pesto ensures every bite is herbaceous and calorie-friendly.

30. Creamy Pumpkin & Chickpea Curry

Canned pumpkin purée thickens the curry while delivering vitamin A and a natural sweetness. Protein-rich chickpeas and coconut milk create a silky stew ideal for weight gain. Warm spices like cumin and turmeric add anti-inflammatory benefits. Serve over basmati rice or spooned into whole-grain pita pockets.

31. Honey-Glazed Chicken Thighs with Roasted Root Vegetables

Chicken thighs offer more flavorful fat than breasts, raising caloric intake without relying on processed ingredients. A simple glaze of honey, mustard, and garlic caramelizes beautifully in the oven. Roasted root veggies soak up juices, giving every bite deep flavor. Leftovers reheat well for quick lunches.

32. Moroccan Lamb & Apricot Tagine

Lean lamb offers iron and vitamin B12, key for energy metabolism. Dried apricots lend natural sweetness and extra calories. Chickpeas bulk up the stew with fiber and plant protein. Serve over couscous to soak up the fragrant sauce.

33. Seafood Paella with Brown Rice

Using brown rice instead of white raises the fiber while maintaining paella’s signature texture. Shrimp and mussels supply lean protein and minerals like zinc. A touch of olive oil keeps the dish moist and calorie-friendly. Saffron and smoked paprika deliver classic Spanish flavor without extra salt.

34. BBQ Chicken Stuffed Sweet Potatoes

Slow-cooked chicken mixed with a smoky, low-sugar BBQ sauce becomes juicy and satisfying. Sweet potatoes provide vitamin A and complex carbs to fuel workouts. Green onions add crunch and a mild bite. Pair with a side of coleslaw made with Greek yogurt for extra protein.

35. Spinach & Ricotta Whole-Wheat Lasagna

Whole-wheat noodles integrate extra fiber without sacrificing comfort food appeal. Ricotta and mozzarella add calcium and calorie-dense dairy protein. Spinach layers sneak in iron and folate between the cheesy sheets. Bake until the edges are crispy for irresistible texture contrast.

36. Butternut Squash & Turkey Sausage Risotto

Arborio rice releases starch slowly, creating a naturally creamy base without heavy cream. Roasted butternut squash adds subtle sweetness and vitamin C. Savory turkey sausage supplies lean protein and spices. Stirring in a knob of butter at the end finishes the dish with luscious richness.

37. Teriyaki Tofu & Vegetable Stir-Fry over Udon

Chewy udon noodles make a hearty foundation, ideal for increasing calorie load. Homemade low-sugar teriyaki sauce keeps sodium in check while adding sweet-savory flavor. Firm tofu absorbs the glaze and offers complete plant protein. Quick-cooking veggies maintain crunch and color for visual appeal.

38. Creamy Polenta with Mushroom Ragù

Slow-cooked polenta made with milk and a splash of olive oil offers comforting carbs and calories. A medley of cremini and shiitake mushrooms mimics the savoriness of meat while adding potassium. Tomato paste and herbs give depth to the ragù. Sprinkle with Parmesan for extra protein and flavor.

39. Herb-Roasted Pork Tenderloin with Quinoa Pilaf

Lean pork tenderloin absorbs garlic-herb marinades in under an hour and cooks quickly. A quinoa pilaf studded with dried cranberries and toasted almonds supplies fiber, healthy fats, and additional calories. Resting the pork before slicing retains juices. This meal balances protein, complex carbs, and beneficial fats all on one plate.

40. Thai Basil Beef with Jasmine Rice

Flash-cooked beef preserves tenderness and nutrients. Fresh Thai basil adds a unique, slightly spicy aroma that elevates the dish. Jasmine rice supplies the extra carbohydrates needed for healthy weight gain. A light fish-sauce-based seasoning avoids the sugar found in many take-out versions.

41. Coconut Cashew Chicken Curry

Coconut milk and blended cashews craft a luxuriously thick sauce packed with calorie-rich healthy fats. Tender chicken pieces offer high-quality protein without extra grease. Adding spinach at the end preserves its color and nutrients. Serve over brown rice or even quinoa to soak up every drop of sauce.

42. Sunflower Seed Pesto Zoodles with Grilled Salmon

Swapping pine nuts for sunflower seeds lowers cost and adds vitamin E. Zucchini noodles lighten the carb load so you can pair them with calorie-dense salmon without feeling heavy. A dollop of pesto on the fish ties flavors together. Extra-virgin olive oil in the pesto contributes heart-healthy fat.

43. Quinoa & Beef Burrito Bowls

Replacing rice with quinoa increases protein content, crucial for muscle growth. Seasoned lean ground beef lends iron and satisfying richness. Black beans and corn provide fiber and additional calories. Top generously with guacamole for creamy fats that support healthy weight gain.

44. Paprika Cod with Sweet Potato Mash

Cod cooks quickly, making this dinner week-night friendly. A smoked paprika rub offers flavor without breading or frying. Sweet potato mash made with a splash of coconut milk adds calories and a silky texture. The pairing delivers a balanced ratio of protein to complex carbs.

45. Harissa Chicken & Couscous Salad

Harissa paste provides smoky heat that keeps lean chicken anything but boring. Whole-wheat couscous cooks in minutes and picks up the spicy juices. Fresh vegetables and mint lend Middle Eastern flair and vitamins. Add a drizzle of olive oil for extra calories and satiety.

46. Veggie-Loaded Turkey Chili Mac

This one-pot dish unites two comfort classics—chili and mac & cheese—into a balanced, protein-heavy meal. Lean turkey and kidney beans supply a double hit of muscle-building amino acids. Whole-grain pasta keeps the glycemic index moderate. Leftovers taste even better the next day.

47. Savory Oatmeal with Egg & Sautéed Spinach

Cooking oats in milk rather than water raises calcium and calories. A fried egg adds protein and rich yolk that acts like sauce for the oats. Spinach sneaks in iron and phytonutrients. Feta cheese provides salty tang without needing large amounts.

48. Peanut Butter & Banana Sweet Potato Toast

Roasted sweet potato planks replace bread, offering slow-release carbs and vitamin A. Natural peanut butter brings protein and calorie-dense healthy fats. Banana adds quick energy and potassium. Chia seeds contribute omega-3s and slight crunch.

49. Greek Chicken & Farro Stuffed Tomatoes

Hollowed tomatoes act as edible bowls that capture juicy stuffing flavors. Farro keeps its bite after baking and offers complex carbs and protein. Diced grilled chicken and feta deliver Mediterranean taste and muscle-supporting nutrients. Kalamata olives add healthy fats and briny depth.

50. Avocado Egg Salad on Sprouted Bread

Mashing ripe avocado with chopped hard-boiled eggs replaces mayo while supplying healthy monounsaturated fats. Sprouted-grain bread boosts nutrient availability and fiber. A squeeze of lemon brightens the mixture and prevents browning. Microgreens on top add crunch and vitamin C.

51. Trail Mix Yogurt Bark

Full-fat Greek yogurt spread thin and frozen becomes a high-protein base for calorie-dense trail mix toppings. Nuts and seeds deliver healthy fats and crunch. Dried fruit and dark chocolate raise antioxidants and natural sugars for quick energy. Keep portions handy in the freezer for a refreshing snack.

52. Chocolate-Dipped Date & Almond Bites

Medjool dates provide natural caramel-like sweetness and potassium. Almonds tucked inside bring crunch, healthy fats, and protein. A thin coating of dark chocolate enriches flavor without excess sugar. Store in the fridge for a grab-and-go 100-calorie boost.

53. Cottage Cheese & Pineapple Protein Bowl

Pineapple’s enzymes aid digestion of the high-casein cottage cheese protein. Coconut flakes add satisfying texture and calorie-dense medium-chain fats. Ground flaxseed supplies omega-3s and fiber. This light yet potent snack keeps you full between meals.

54. Roasted Chickpeas & Avocado Lettuce Cups

Roasted chickpeas deliver crunch and plant protein without frying. Avocado cubes supply creamy fat and calories. Crisp lettuce leaves replace tortillas to keep things fresh while still handheld. Lime juice and smoked paprika round out the flavors.

55. Protein-Packed Banana Bread

Overripe bananas sweeten the loaf naturally, reducing added sugars. Whey protein powder mixed into the batter bumps up protein per slice. Chopped walnuts introduce healthy fats and extra calories. Enjoy warm with a smear of almond butter for an afternoon pick-me-up.

56. Matcha Green Tea Smoothie Bowl

Matcha powder provides gentle caffeine plus antioxidants. Blending frozen banana with full-fat yogurt and spinach yields a spoonable, ice-cream-like base packed with nutrients. Toppings such as granola and coconut add texture and healthy calories. The result feels like dessert while supporting clean eating goals.

57. Almond Butter Stuffed Dates Rolled in Coconut

This three-ingredient snack comes together in minutes and travels well. Dates offer quick carbohydrates, while almond butter balances them with protein and fat. Rolling each bite in coconut adds natural sweetness and texture without refined sugar. Keep a few in your gym bag for immediate post-workout fuel.

58. Berry & Avocado Chia Pudding

Avocado pureed with almond milk forms a creamy, calorie-rich backdrop for protein-packed chia seeds. Overnight soaking lets the pudding thicken to spoonable perfection. Berries brighten the flavor and add vitamin C. A sprinkle of pistachios furnishes extra healthy fats and crunch.

59. Cashew & Cranberry Energy Bars

Blending dates with cashews creates a naturally sweet binder that’s rich in calories and minerals. Dried cranberries add tart contrast and antioxidants. A touch of rolled oats stabilizes the bars and boosts fiber. Store sealed in the fridge for up to a week of portable snacks.

60. Greek Yogurt Chocolate Mousse

Blending cocoa powder and honey into full-fat Greek yogurt yields a decadent mousse without heavy cream. The dessert delivers probiotics alongside protein and calcium. Raspberries on top introduce tartness and vibrant color. Chill for at least an hour so flavors meld and the texture firms.

61. Triple-Berry Protein Shake

Blueberries, strawberries, and raspberries supply antioxidants and natural sweetness. Blend them with vanilla protein powder and whole milk for a balanced macro profile. Adding a tablespoon of flaxseed oil increases omega-3 fats and calorie count. It’s a convenient breakfast when you’re short on time.

62. Mango Coconut Mass Gainer Smoothie

Frozen mango chunks blend with coconut milk and Greek yogurt to create a tropical, calorie-dense beverage. A scoop of unflavored collagen or whey powder adds protein without altering taste. Lime zest brings a zing that balances the sweetness. Each serving can exceed 600 clean calories depending on portion size.

63. Chocolate Peanut Butter Oat Shake

Rolled oats and frozen banana lend thickness and slow-digesting carbs. Natural peanut butter and cocoa powder give classic flavor along with healthy fats. Choose whole milk or a fortified plant milk to raise calories further. Blend until velvety and enjoy as a meal replacement or post-workout refuel.

64. Spinach Avocado Protein Green Smoothie

Avocado contributes creaminess and monounsaturated fats that help absorb fat-soluble vitamins. A handful of spinach disappears into the flavor background while packing iron and folate. Vanilla protein powder and a dash of cinnamon keep things interesting. Use frozen pineapple instead of ice to avoid dilution and add natural sweetness.

65. Blueberry Oatmeal Breakfast Smoothie

This quick blender meal mixes rolled oats, blueberries, Greek yogurt, and almond butter for a complete macro profile. Oats supply slow-burning carbs while almond butter boosts calories and healthy fat. Blueberries provide antioxidants that combat workout-induced oxidative stress. It’s an easy finish to a list of wholesome, weight-promoting meals.