Hey guys, so you are looking for some high calorie foods and meals that contain virtually no dead calories. What are dead calories? Well I define dead calories as something that is high in energy but has very little nutritional value. For instance a cheesecake is very high in calories yet it has almost no useful nutritional value, all the calories are in the form of sugars and saturated fats.
So what are you looking for? You need to find foods and meals that have a good balance of each nutrient. A good guide is 40% Protein 40% Carbohydrate (of which 30% is complex) and 20% fats. You should also be getting a good portion of vegetables in with each meal, as your Mum probably once said, ‘eat your greens!’ So here are some examples:
Pasta based meals
Pasta is an excellent source of complex carbohydrates, typically in 100g of pasta there is just under 300 calories. 77g of which is carbohydrate and 11-12g of Protein, when combined with Tuna, Chicken or Turkey it provides an excellent high calorie meal.
I have found that making a pasta bake is an effective, effortless meal that provides your daily intake. Mine contains 1kg of chicken, 1kg of pasta, and a mix of vegetable and a pasta sauce. So how do you make it?
1. Sear the chicken in a frying pan, until almost cooked
2. Cook the pasta until it is 90% cooked
3. Cook all the vegetables, the greater the assortment the tastier
4. Combine it all in a baking dish and add sauce to flavour
5. Place in the oven for around 15mins
Done a simple effective meal you can snack on throughout the day. Experiment! Change the meats, swap to Tuna, add some olive oil for more fat etc, just take it as a guide.
Potato based meals
Before you ask, no, chips are not included in this category. A good example of a potato based meal would be, either baked or mashed potato. Potato’s are 92% carbs and 7% proteins. So you need to have a decent amount of meat with your meal to get the remaining protein.
Fats are given a bad name as the term is used very broadly, obviously some fats are indeed bad for you. Fat is an excellent calorie source, an optionally healthy fat source is Extra virgin olive oil(EVOO). Adding this as a dressing to your meal is going to greatly increase you calorie intake as in 15ml of EVOO there is 100kcal.
Another alternative is flax seed oil. Flaxseed oil has a number of benefits for the human body. It contains fibre, protein, omega 3 fats and a number of vitamins and minerals. Flaxseed contains essential fatty acids, such as Alpha linolenic acid. This is a type of omega 3. Omega 3 has many benefits on the body, one being that it enhances insulin sensitivity and increases your metabolism.
I hope this helps in your search for useful high calorie foods.
Please leave any questions in the comment below.