TL;DR: Struggling to eat enough? These 10 high-calorie foods, plus one power shake, will help you build muscle faster and finally move the scale.

Top 10 High Calorie Foods Every Skinny Guy Should Eat to Build Muscle Fast

You want more size. You want muscle that fills out your shirts and strength that shows. The gym sparks the growth, but food is the fuel. If you’re not eating enough, your body simply won’t build muscle. The answer? High-calorie, nutrient-packed foods that make bulking easier and way more enjoyable.

Why High Calorie Foods Matter

Most skinny guys think they’re eating “a lot.” The truth? Light foods like salads or chicken breast barely scratch the surface. To grow, you need calorie-dense choices that pack a punch in every bite. Foods that taste good, fuel your workouts, and let you crush your goals without feeling stuffed all day.

The Top 10 High Calorie Muscle Builders

Here’s your go-to list for muscle-building meals and snacks:

• Peanut Butter – A spoonful adds protein, healthy fats, and 200 calories.

• Whole Milk – Liquid calories that go down easy. About 150 calories a glass.

• Avocados – Smooth, rich, and full of calories that count.

• Rice – Simple, cheap, and perfect with meat and veggies.

• Olive Oil – One drizzle adds 120 calories with zero effort.

• Nuts and Trail Mix – Portable fuel you can munch anywhere.

• Ground Beef or Turkey – Hearty, protein-rich, and filling.

• Cheese – Melts into almost any meal for a calorie bump.

• Oats – Add to shakes or breakfast bowls for easy carbs.

• Dark Chocolate – A tasty, calorie-dense treat you’ll actually enjoy.

And here’s the real game-changer:

• High Calorie Shake – Blend milk, oats, peanut butter, and a scoop of protein. You’re looking at 600 to 800 calories in minutes. Drink one in the morning and another at night for an easy 1,200+ calorie boost.

The Power of Shakes: My Turning Point

When I first tried bulking, I felt stuck. I pushed hard in the gym, but the scale laughed at me. Meals felt like a chore, and I dreaded another bland plate of chicken and rice. Everything changed when I started adding shakes. One in the morning. One at night. Suddenly, I wasn’t forcing food down anymore. The calories added up, my body finally had enough fuel, and I started packing on weight. Shirts fit tighter, lifts went up, and I felt unstoppable. You can do this too.

Build Easy Meals That Work

The secret isn’t force-feeding yourself until you feel sick. It’s stacking small calorie wins. A spoonful of peanut butter here, a drizzle of olive oil there, a high-calorie shake before bed. That’s how you gain muscle without turning eating into a battle.

Use this formula: Protein + Carb + Calorie Booster. Example: ground beef with rice and olive oil. Or oats with milk and peanut butter. Or the shake that becomes your daily weapon for growth.

Quick Action Plan

Your checklist to fast-track muscle gain:

• Add 1–2 high-calorie foods to every meal

• Drink a shake in the morning and another at night

• Use oils and cheese to boost calories without extra chewing

• Snack smart with trail mix, nuts, or dark chocolate

• Track your weight weekly. If it’s not moving up, add 200 more calories a day

Stick to this for 4 to 6 weeks and watch your body change.

Final Pep Talk

You don’t need to stay stuck in the “hardgainer” trap. High-calorie foods and daily shakes are your shortcut to building muscle and feeling strong. Stay consistent, keep lifting, and fuel your body with calories that count. The progress will show up in the mirror, on the bar, and in the way you carry yourself. You’ve got this.

Ready to bulk smarter? Fire up the blender tonight, add in these foods, and start fueling the muscle you’ve been chasing

Ready for the full plan? The 5M Formula is my complete system—training, macros, meals, and measurement—so you can stop guessing and start transforming.