Increasing your calorie intake with quality foods is key to maintaining a healthy surplus that favors performance and muscle recovery. To achieve this, it is important to choose nutritious snacks and shakes, rich in calories but with natural and balanced ingredients, that do not have a negative impact on your body.
Here is a selection of options with the necessary adjustments to maximize energy intake without resorting to ultra-processed foods.
Nutritious and caloric snacks
1. Toast with avocado and egg
Calories: 500-620 kcal
Ingredients:
- 2 slices of whole wheat bread (160 kcal)
- 1 medium avocado (230 kcal)
- 2 eggs (140 kcal)
- Salt and pepper to taste
Preparation: Toast the bread and mash the avocado on each slice. Cook the eggs to taste (poached, scrambled or grilled) and place them on top of the avocado. Add salt and pepper to taste.
Adjust for more calories: Add a tablespoon of olive oil (+120 kcal) or grated cheese.
2. Greek yogurt with nuts and honey
Calories: 450-540 kcal
Ingredients:
- 200 g of natural Greek yogurt (200 kcal)
- 1 tbsp honey (60 kcal)
- 30 g of almonds (170 kcal)
- 1 tbsp chia seeds (20 kcal)
Preparation: In a bowl, mix the yogurt with the honey. Add the nuts and chia seeds on top.
Adjust for more calories: Add a tablespoon of almond cream (+90 kcal).
3. Cottage cheese with almonds and blueberries
Calories: 430-520 kcal
Ingredients:
- 150 g cottage cheese (160 kcal)
- 30 g of almonds (170 kcal)
- 50 g fresh or dried blueberries (100 kcal)
Preparation: Mix the cottage cheese with the blueberries and almonds in a bowl.
Adjust for more calories: Add a tablespoon of honey or peanut butter (+90 kcal).
4. Oatmeal and banana pancakes
Calories: 480-600 kcal
Ingredients:
- 1 ripe banana (120 kcal)
- 50 g of oats (180 kcal)
- 1 egg (70 kcal)
- 1 tbsp honey (60 kcal)
- 1 tbsp. cinnamon
Preparation: Mash the banana and mix it with the oats, egg and cinnamon until you obtain a homogeneous dough. Cook in a non-stick pan over medium heat for 2-3 minutes per side. Serve with honey.
Adjust for more calories: Cook with a tablespoon of coconut oil (+120 kcal).
5. Roasted sweet potato with almond cream
Calories: 420-520 kcal
Ingredients:
- 1 medium sweet potato (250 kcal)
- 1 tbsp almond cream (90 kcal)
- 1 pinch of cinnamon
- 1 tbsp honey (80 kcal)
Preparation: Roast the sweet potato in the oven at 200°C for 40-50 minutes or until soft. Cut in half and spread the almond cream on top. Sprinkle with cinnamon.
Adjust for more calories: Add a tablespoon of butter (+100 kcal).
High-calorie and healthy shakes
1. Banana and almond butter smoothie
Calories: 650-770 kcal
Ingredients:
- 1 ripe banana (120 kcal)
- 2 tbsp almond butter (180 kcal)
- 300 ml of whole milk (180 kcal)
- 1 scoop of protein (170 kcal)
Preparation: Blend all the ingredients until you obtain a homogeneous mixture.
Adjust for more calories: Add a tablespoon of olive oil (+120 kcal) or oats.
2. Oat, cocoa and walnut smoothie
Calories: 620-720 kcal
Ingredients:
- 1 cup whole milk (180 kcal)
- 40 g of oats (150 kcal)
- 1 tbsp. cocoa powder (20 kcal)
- 1 handful of walnuts (250 kcal)
Preparation: Blend the milk with the oats, cocoa and nuts until you achieve a creamy texture.
Adjust for more calories: Add a tablespoon of honey or 1 tbsp of coconut oil (+100 kcal).
3. Tropical Mango and Coconut Smoothie
Calories: 590-690 kcal
Ingredients:
- 1 cup coconut milk (200 kcal)
- 1 cup of mango (150 kcal)
- 1 scoop of protein (170 kcal)
- 1 tbsp chia seeds (20 kcal)
Preparation: Blend all ingredients in a blender until smooth and creamy.
Adjust for more calories: Add a tablespoon of almond cream or MCT oil (+100 kcal).
4. Avocado and chocolate smoothie
Calories: 700-800 kcal
Ingredients:
- ½ avocado (120 kcal)
- 1 scoop of chocolate protein (170 kcal)
- 300 ml of whole milk (180 kcal)
- 1 tbsp honey (60 kcal)
- 1 tbsp olive oil (120 kcal)
Preparation: Add all ingredients to the blender and process until creamy.
Adjust for more calories: Add a tablespoon of peanut butter or extra cocoa.
Conclusion
Achieving a calorie surplus should not only focus on increasing calorie intake, but also on strategically fueling the body by choosing foods that provide quality energy without compromising health. Incorporating well-balanced snacks and shakes into your routine will help you increase calories, promoting performance, recovery and muscle development, without affecting your long-term well-being.