Ideas for Healthy, High Calorie Meals and Snacks
High calorie does not have to mean unhealthy. Choosing foods that are rich in nutrients, vitamins and minerals and higher in protein and calories can help you increase calorie intake while still eating a healthy diet. Try some of the ideas below.
Breakfast
Scrambled eggs or omelet cooked in butter or oil and made with vegetables, ham, bacon, sausage and cheese
Whole milk Greek or regular yogurt with granola, honey, nuts, dark chocolate chips or fresh or dried fruit
Whole milk cottage cheese (4% milkfat) with fresh or canned fruit
Bagel with cream cheese, avocado or peanut butter (more calories than a slice of toast or an English muffin)
Waffles or pancakes with ground flaxseed added to the batter and served with butter, syrup, nut butter, or chocolate nut butter
Fruit smoothie made with whole milk or whole milk yogurt
Cold or hot cereals with whole milk or heavy cream - higher calorie cereals include granola, frosted or filled wheat biscuits, raisin bran
Egg, cheese, and sausage on a buttered bagel
Lunch and Dinner
Burgers or sandwiches made with extra meat and cheese, bacon, mayo, nut butter, hummus or guacamole
Egg, tuna or chicken salad with butter crackers
Fish sticks chicken nuggets tossed in oil before baking
Meat, cheese, and fruit trays
Quesadillas and tacos with seasoned beef, chicken or steak, sour cream, guacamole, refried beans and olives
Spaghetti with pesto or meat sauce instead of plain tomato sauce
Filled pastas (tortellini, ravioli) with pesto and cheese
Baked or mashed potatoes with cheese, chili, ham, broccoli, bacon, sour cream or whole milk cottage cheese
Buttered noodles with cheese or Caesar dressing
Macaroni and cheese made with cream and extra butter and cheese
Summer sausage on a bagel
Chili with sour cream, cheese, and tortilla strips
Cream soups: chicken noodle, broccoli cheese, baked potato
Pot pies
Quiche
Croissant with meat, cheese, and mayo
Crunchy breadsticks with salami and cheese to roll around them
Chicken Caesar wrap with extra dressing and parmesan cheese
Breakfast for lunch - baby pancakes, bacon strips, boiled egg, fruit, whole milk yogurt
Cold pasta salad with Italian dressing, salami and cheese chunks
Chef salad with ham/turkey, cheddar cheese, olives, eggs, croutons and ranch dressing
Snacks
Nuts, sunflower or pumpkin seeds – try adding spices
Dried fruit
Nut butters—spread on toast or bread or have on fruits or vegetables (e.g., apple or banana with peanut butter* or celery or carrots with peanut butter)
Trail mix made with nuts, seeds, dried fruit, pretzels or dry cereal and chocolate chips
Crackers with cheese and lunch meat or summer sausage
Chips and guacamole
Sliced avocado
Pita or bagel chips
Pretzels filled with cheese and peanut butter
Vegetables with ranch dressing, hummus, or sour cream dip
Nut butter balls
Pudding made with whole milk or cream
Ice cream or custard
Boiled eggs
Sweet potato tots
Meat sticks
Milkshake with whole milk and ice cream
Hot chocolate made with whole milk and topped with whipped cream
*If allergic to peanut butter, try soy nut butter, sunflower seed butter, almond or cashew butter.
Condiments, Dips, Sauces and Spreads
Sour cream
Hummus
Wheat germ or ground flaxseed - add to yogurt, ice cream, pudding, oatmeal or casseroles
Large black or green olives
Coconut (shredded)
Guacamole or avocado
Cheese dip or spread
Mayo
Tartar sauce
Tzatziki sauce
Honey (not for children under 2 years old)
Heavy cream--add to mashed potatoes, mac & cheese, cream soups, oatmeal, eggs
Peanut and nut butters
Cream cheese (try different flavors)
Butter
Maple syrup
Barbecue sauce
Dips – onion, ranch, dill
Vegetable oil (olive, canola, corn, sunflower, walnut, flaxseed, avocado, etc.)
Cream or oil-based salad dressing
Teach Back
What is the most important thing you learned from this handout?
What changes will you make in your diet/lifestyle, based on what you learned today?
If you are a UW Health patient and have more questions please contact UW Health at one of the phone numbers listed below. You can also visit our website at www.uwhealth.org/nutrition.
Nutrition clinics for UW Hospital and Clinics (UWHC) and American Family Children’s Hospital (AFCH) can be reached at: (608) 890-5500.
Nutrition clinics for UW Medical Foundation (UWMF) can be reached at: (608) 287-2770.