17 Bulking Meal Prep Recipes for Two (Easy Extra Calories)

Updated November 3, 2026

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Nutrition values are estimates based on standard ingredient data and may vary. They are not a substitute for advice from a registered dietitian.

Looking for bulking meal prep recipes for two? This guide brings together practical options to help you get started.

When planning bulking meal prep recipes, the goal is consistent, calorie-dense meals that support your routine without overwhelming your kitchen. This means focusing on efficient cooking methods and smart ingredient choices that scale easily for two people. We prioritize practical, higher-calorie options that are straightforward to prepare and store.

This guide provides 17 distinct meal ideas designed for easy extra calories. Each recipe is built for convenience, focusing on components that hold up well for several days in the fridge or can be frozen for longer storage. We also include simple ways to boost the calorie count for each meal.

Turkey Quinoa Bowl

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• Total Time: 40 minutes
• Yield: 2 servings 1x

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Description

A hearty and healthy turkey quinoa bowl, perfect for meal prepping. This dish combines lean ground turkey with fluffy quinoa, crushed tomatoes, and fresh kale, seasoned with cumin and garlic, then topped with toasted almonds for a satisfying crunch.

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Ingredients

Scale 1x2x3x

260 g lean ground turkey (93% lean)

90 g uncooked quinoa

360 ml low-sodium chicken broth

200 g crushed tomatoes

60 g kale

1 tsp ground cumin

2 garlic cloves

25 g toasted sliced almonds

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Instructions

1. Mince the garlic cloves.
2. Brown the ground turkey in a large skillet over medium heat, breaking it apart as it cooks.
3. Drain any excess fat from the turkey.
4. Add the minced garlic and ground cumin to the skillet with the turkey.
5. Cook for 1 minute until fragrant.
6. Stir in the uncooked quinoa, low-sodium chicken broth, and crushed tomatoes.
7. Bring the mixture to a boil.
8. Reduce heat to low, cover, and simmer for 15 minutes, or until the quinoa is cooked and the liquid is absorbed.
9. Stir in the kale and cook for another 2-3 minutes, until wilted.
10. Divide the turkey quinoa mixture into two bowls.
11. Top each bowl with toasted sliced almonds before serving.

Equipment

Recommended kitchen tools: Digital Food Scale, Glass Meal Prep Containers and Vacuum Sealer.

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Category: main dish
• Method: meal prep
• Cuisine: american

Nutrition

• Serving Size: 1 bowl
• Calories: 650
• Sugar: 8
• Sodium: 450
• Fat: 25
• Saturated Fat: 5
• Unsaturated Fat: 15
• Trans Fat: 0
• Carbohydrates: 50
• Fiber: 10
• Protein: 60
• Cholesterol: 120

Keywords: turkey, quinoa, meal prep, healthy, high protein, dinner, lunch, bowl

How to Build This High Protein Meal Prep Plan

Building an effective meal prep plan for higher calorie intake involves strategic ingredient selection and efficient cooking. Focus on protein sources, complex carbohydrates, and healthy fats. A digital food scale can help ensure accurate portioning, especially when you are scaling recipes or aiming for specific macro targets.

Consider batch cooking grains like quinoa or rice, and roasting vegetables in larger quantities. This saves significant time during the week. Use glass meal prep containers for easy reheating and visibility of your meals.

When you prepare meals, divide cooked food into shallow containers and refrigerate it within 2 hours of cooking, or within 1 hour when the surrounding temperature is above 90 F (32 C). This helps maintain food safety and quality. For longer storage, consider using a vacuum sealer to extend the freezer life of your prepped meals.

The 17 High Protein Meal Prep Ideas

Here is a comparison of the 17 bulking meal prep recipes, highlighting their approximate macros per serving. Remember that these are estimates and can vary based on exact ingredients and portion sizes.

1. Turkey Quinoa Bowl

This is the featured meal shown in the Tasty recipe card above. It combines 260 g lean ground turkey (93% lean) with 90 g uncooked quinoa, 360 ml low-sodium chicken broth, 200 g crushed tomatoes, 60 g kale, 1 tsp ground cumin, 2 garlic cloves, and 25 g toasted sliced almonds for a balanced and flavorful meal. The ground turkey is browned with garlic and cumin, then simmered with broth, tomatoes, and quinoa until the liquid is absorbed and the quinoa is fluffy. Stir in fresh kale at the end until just wilted, then top with toasted almonds.

Protein: 60g, Calories: 650 cal.

To add easy extra calories: Stir in 15g of olive oil per serving after cooking, or top with 30g of avocado slices per serving. For more ideas, see Bulking Meal Prep Recipes for Women (Family-Friendly Dinners.

2. Chicken & Black Bean Burrito Bowls

Prepare these bowls with shredded chicken breast, black beans, corn, brown rice, and a simple salsa. Cook chicken breasts in a slow cooker with taco seasoning until shreddable, about 3-4 hours on high. Cook brown rice according to package directions. Combine chicken, drained black beans, corn, and rice in meal prep containers. Store in the refrigerator for up to 4 days. Reheat in the microwave until steaming hot.

A common mistake is overcooking the rice, making it mushy; ensure proper water-to-rice ratio and avoid lifting the lid during cooking. This meal is great for bulking because it’s easy to scale and provides complex carbs and lean protein.

To add easy extra calories: Mix in 30g of shredded cheddar cheese per serving, or add a dollop of 40g full-fat sour cream per serving before eating.

Protein: 45g, Calories: 650 cal.

3. Beef & Sweet Potato Hash

This hearty hash features ground beef, diced sweet potatoes, bell peppers, and onions. Brown 400g of ground beef (85% lean) in a large skillet, drain excess fat. Add 300g diced sweet potatoes, 150g chopped bell peppers, and 100g diced onion to the skillet. Cook until vegetables are tender, about 15-20 minutes, stirring occasionally. Season with salt, pepper, and paprika. Portion into containers and refrigerate for up to 3 days. Reheat on the stovetop or in the microwave.

Overcrowding the pan can steam the vegetables instead of browning them; cook in batches if necessary. This meal offers dense carbohydrates and quality protein.

To add easy extra calories: Top each serving with a fried egg, or stir in 15g of butter per serving while reheating.

Protein: 40g, Calories: 680 cal.

4. Lentil & Turkey Chili

A robust chili made with ground turkey, lentils, crushed tomatoes, and a mix of vegetables like carrots and celery. Brown 260g lean ground turkey. Add 100g dry brown lentils, 200g crushed tomatoes, 100g diced carrots, 100g diced celery, and 700ml chicken broth. Simmer for 30-40 minutes until lentils are tender. Season with chili powder and cumin. This chili freezes exceptionally well for up to 3 months; thaw overnight in the fridge and reheat gently. Ensure lentils are fully cooked to avoid a gritty texture. This is a budget-friendly option for consistent protein and fiber.

To add easy extra calories: Serve with 50g of cornbread per serving, or stir in 20g of full-fat Greek yogurt per serving.

Protein: 38g, Calories: 580 cal.

5. Salmon & Asparagus with Rice

Bake salmon fillets and roast asparagus, serving them alongside cooked jasmine rice. Season 2 salmon fillets (150g each) with lemon and dill. Roast 200g asparagus spears with olive oil, salt, and pepper at 400 degreesF (200 degreesC) for 10-12 minutes until tender-crisp. Cook 120g uncooked jasmine rice. Portion the salmon, asparagus, and rice into containers. Refrigerate for up to 3 days. Reheat gently in the microwave to avoid drying out the salmon. Overcooking salmon can make it tough; aim for an internal temperature of 145 degreesF (63 degreesC). This meal provides healthy fats and high-quality protein.

To add easy extra calories: Drizzle with 15g of extra virgin olive oil per serving before eating, or add 30g of toasted pine nuts per serving.

Protein: 42g, Calories: 700 cal.

6. Chicken Sausage & Pasta Bake

Combine pre-cooked chicken sausage with whole wheat pasta, marinara sauce, and spinach in a baked dish. Cook 150g whole wheat pasta al dente. Slice 200g pre-cooked chicken sausage. Mix pasta, sausage, 300g marinara sauce, and 100g fresh spinach in a baking dish. Bake at 375 degreesF (190 degreesC) for 20 minutes until heated through and spinach is wilted. This pasta bake can be refrigerated for up to 4 days. Reheat in the oven or microwave. Using pre-cooked sausage saves significant prep time.

To add easy extra calories: Top with 40g of mozzarella cheese per serving before baking, or mix in 20g of heavy cream per serving with the sauce.

Protein: 48g, Calories: 750 cal.

7. Ground Beef & Broccoli Stir-fry

A quick stir-fry with ground beef, broccoli florets, and a savory sauce, served over brown rice. Brown 400g ground beef (85% lean). Add 300g broccoli florets and stir-fry until tender-crisp, about 5-7 minutes. Whisk together 60ml soy sauce, 30ml rice vinegar, 15ml sesame oil, and 10g cornstarch for the sauce. Pour over beef and broccoli, cook until thickened. Serve with 120g uncooked brown rice. Store for up to 4 days in the fridge. To avoid soggy broccoli, ensure your pan is hot and do not overcrowd it. This meal is efficient and nutrient-dense.

To add easy extra calories: Drizzle with 15g of peanut sauce per serving, or sprinkle with 20g of chopped cashews per serving.

Protein: 40g, Calories: 670 cal.

8. Pork Loin & Roasted Root Vegetables

Roast pork loin slices with a medley of root vegetables like carrots, parsnips, and potatoes. Slice 300g pork loin into 1-inch thick medallions. Toss 400g mixed root vegetables (carrots, parsnips, potatoes) with olive oil, rosemary, salt, and pepper. Roast vegetables at 400 degreesF (200 degreesC) for 25-30 minutes until tender. Add pork loin to the pan for the last 15 minutes, cooking until an internal temperature of 145 degreesF (63 degreesC) is reached. Portion into containers.

Refrigerate for up to 3 days. Overcooking pork can make it dry; use a meat thermometer. This provides a good balance of protein and complex carbs.

To add easy extra calories: Serve with 30g of apple sauce per serving, or drizzle with 15g of melted butter per serving.

Protein: 45g, Calories: 690 cal.

9. Shrimp & Quinoa Power Bowls

These bowls feature cooked shrimp, fluffy quinoa, roasted bell peppers, and a lemon-herb dressing. Cook 200g shrimp until pink, about 2-3 minutes per side. Cook 90g uncooked quinoa. Roast 200g sliced bell peppers at 400 degreesF (200 degreesC) for 15 minutes. Combine shrimp, quinoa, and peppers. Dress with a mixture of lemon juice, olive oil, and fresh herbs. Store in airtight containers for up to 2 days. Reheat gently or enjoy cold. Shrimp can become rubbery if overcooked; remove from heat as soon as it turns opaque. This is a lighter but still calorie-dense option.

To add easy extra calories: Add 30g of avocado chunks per serving, or mix in 15g of tahini dressing per serving.

Protein: 35g, Calories: 590 cal.

10. Egg & Potato Breakfast Skillet

A savory breakfast skillet with diced potatoes, scrambled eggs, and diced ham or turkey bacon. Dice 300g potatoes and cook in a skillet until tender and browned, about 15-20 minutes. Add 100g diced ham or cooked turkey bacon. Scramble 4 large eggs and stir into the skillet until cooked through. Season with salt and pepper. This skillet can be refrigerated for up to 3 days. Reheat gently in the microwave. For crispy potatoes, do not overcrowd the skillet and cook over medium-high heat. This is a convenient way to get protein and carbs in the morning.

To add easy extra calories: Top with 30g of shredded cheese per serving, or serve with 15g of hot sauce and 30g of sour cream per serving.

Protein: 30g, Calories: 550 cal.

11. Chicken Thighs & Wild Rice

Baked chicken thighs paired with a flavorful wild rice pilaf and green beans. Season 2 boneless, skinless chicken thighs (180g each) with herbs and spices. Bake at 400 degreesF (200 degreesC) for 25-30 minutes until cooked through (internal temperature 165 degreesF / 74 degreesC). Cook 120g uncooked wild rice with chicken broth and herbs. Steam 150g green beans. Portion into containers. This meal stores well for up to 4 days in the refrigerator.

Wild rice can take longer to cook than other grains; ensure it is tender before serving. This offers a higher fat content from the thighs for extra calories.

To add easy extra calories: Drizzle chicken with 15g of olive oil per serving after baking, or add 30g of toasted pecans to the wild rice.

Protein: 50g, Calories: 800 cal.

12. Turkey Meatloaf with Mashed Potatoes

Individual turkey meatloaves served with creamy mashed potatoes and a side of peas. Form 400g lean ground turkey into two small meatloaves. Bake at 375 degreesF (190 degreesC) for 25-30 minutes until cooked through (internal temperature 165 degreesF / 74 degreesC). Prepare 400g mashed potatoes using 300g peeled potatoes. Steam 100g peas. Portion the meatloaf, mashed potatoes, and peas into containers. Refrigerate for up to 4 days. Reheat in the microwave. Overmixing meatloaf can make it dense; mix just until combined. This is a comforting and calorie-dense meal.

To add easy extra calories: Stir 15g of butter into the mashed potatoes per serving, or top the meatloaf with 30g of gravy per serving.

Protein: 45g, Calories: 720 cal.

13. White Bean & Tuna Salad

A protein-packed salad combining canned tuna, cannellini beans, red onion, celery, and a light vinaigrette. Drain and flake 2 cans (140g each) of tuna in water. Rinse and drain 2 cans (400g total) cannellini beans. Combine tuna, beans, 50g diced red onion, and 50g diced celery. Dress with a vinaigrette made from 30ml olive oil, 15ml red wine vinegar, salt, and pepper. This salad holds up well in the refrigerator for up to 3 days. It is best served cold. Ensure all ingredients are well-drained to prevent a watery salad. This is a no-cook, fast prep option.

To add easy extra calories: Serve with 50g of whole wheat crackers per serving, or mix in 30g of avocado chunks per serving.

Protein: 35g, Calories: 580 cal.

14. Steak & Brown Rice Bowls

Pan-seared steak slices served over brown rice with a side of roasted bell peppers. Season 300g sirloin steak. Sear in a hot pan for 3-4 minutes per side for medium-rare, then slice thinly. Cook 120g uncooked brown rice. Roast 200g sliced bell peppers at 400 degreesF (200 degreesC) for 15 minutes. Portion steak, rice, and peppers into containers. Refrigerate for up to 3 days. Reheat gently to avoid overcooking the steak. For a good sear, ensure the steak is patted dry before cooking. This meal is excellent for higher calorie and protein needs.

To add easy extra calories: Drizzle with 15g of chimichurri sauce per serving, or add 30g of crumbled blue cheese per serving.

Protein: 55g, Calories: 850 cal.

15. Chicken Curry with Coconut Rice

A rich chicken curry with tender chicken pieces and vegetables, served with creamy coconut rice. Dice 400g boneless, skinless chicken breast. Sauté chicken with 100g diced onion and 2 cloves minced garlic. Add 300ml coconut milk, 100g curry paste, and 150g mixed vegetables (e.g., bell peppers, peas). Simmer for 20 minutes until chicken is cooked through. Cook 120g uncooked jasmine rice with 240ml coconut milk instead of water. Store in containers for up to 4 days. Reheat until steaming hot. Ensure the curry is thick enough; if too thin, simmer longer. This offers a flavorful way to get extra calories.

To add easy extra calories: Stir in 15g of cashew butter per serving, or top with 30g of toasted coconut flakes per serving.

Protein: 48g, Calories: 820 cal.

16. Sheet Pan Sausage & Peppers

An easy sheet pan meal with sliced chicken or turkey sausage, bell peppers, and onions, roasted together. Slice 300g pre-cooked chicken or turkey sausage. Chop 400g mixed bell peppers and 150g red onion. Toss all ingredients with 30ml olive oil, Italian seasoning, salt, and pepper. Spread on a baking sheet and roast at 400 degreesF (200 degreesC) for 20-25 minutes until vegetables are tender and slightly charred. Portion into containers. Refrigerate for up to 3 days.

Reheat in the oven or microwave. Do not overcrowd the sheet pan, or the vegetables will steam instead of roast. This is a simple, high-volume meal.

To add easy extra calories: Serve with 50g of whole wheat pita bread per serving, or add 30g of crumbled feta cheese per serving.

Protein: 40g, Calories: 670 cal.

17. Ground Chicken & Veggie Skillet

A versatile skillet meal with ground chicken, zucchini, corn, and black beans. Brown 400g ground chicken. Add 200g diced zucchini, 100g corn (fresh or frozen), and 100g black beans (rinsed and drained). Cook until zucchini is tender, about 8-10 minutes. Season with chili powder and cumin. This skillet meal can be refrigerated for up to 4 days. Reheat in the microwave. Ensure the ground chicken is cooked through, reaching an internal temperature of 165 degreesF (74 degreesC). This meal is adaptable and provides lean protein.

To add easy extra calories: Top with 30g of shredded Monterey Jack cheese per serving, or serve with 40g of guacamole per serving.

Protein: 42g, Calories: 650 cal.

Weekly Meal Prep Plan

A structured weekly plan helps maintain consistency with your bulking goals. This approach focuses on batch cooking components and assembling meals efficiently. Using portion containers can help manage your intake throughout the week. For more ideas on planning, check out these bulking meal prep recipes for the week.

Remember to rotate your meals to prevent palate fatigue. You can reuse prepared ingredients in different ways. For example, leftover roasted chicken can be added to salads or wraps. This system makes meal prep practical rather than overwhelming.

Questions People Ask About High Protein Meal Prep

How long do these bulking meal prep recipes last in the fridge?

Most of these recipes can be safely stored in the refrigerator for up to 3-4 days when kept in airtight containers. Always divide cooked food into shallow containers and refrigerate it within 2 hours of cooking.

Can I freeze these meals for longer storage?

Many of these meals are freezer-friendly, especially chilis, stews, and grain-based dishes. Freeze in freezer-safe containers for up to 3 months. Thaw meals overnight in the refrigerator before reheating until steaming hot (165 degreesF / 74 degreesC).

What are easy ways to add more calories to my prepped meals?

To boost calories, incorporate healthy fats like olive oil, avocado, nuts, or seeds. Adding full-fat dairy products like cheese or Greek yogurt, or serving with calorie-dense sides like cornbread or extra rice, also works well.

How can I ensure my portions are accurate for bulking?

Using a digital food scale is the most accurate way to measure ingredients and portion sizes. This helps you consistently hit your target macros. For more guidance on higher-calorie planning, explore these bulking meal prep recipes for men.

What are common meal prep mistakes to avoid?

A common mistake is not cooling food properly before refrigerating, which can lead to bacterial growth. Another is not varying meals, leading to boredom. Also, ensure your containers are truly airtight to prevent food from drying out or spoiling quickly. For a broader overview, check out our 11 best bulking meal prep recipes recipes.