High Calorie High Protein Diet Ideas + Recipes

“High Calorie High Protein Diet” was written by Kierra Brown, RD & reviewed/edited by Katie Dodd, MS, RDN, CSG, LD, FAND.

Even though weight loss diets are the norm on the internet, they do not benefit all people! Older adults may benefit from a high calorie high protein diet. Especially those experiencing unintentional weight loss, malnutrition, wounds, and in recovery.

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High Calorie High Protein Diet

A high calorie high protein diet is recommended if an individual is not eating enough to maintain their weight or has experienced unintended weight loss. The diet includes higher intakes of calories and protein than a regular diet.

More than just cake and cookies, a high calorie high protein diet includes foods from all food groups!

Why Follow a High Calorie High Protein Diet?

A high calorie, high protein diet is prescribed to help people recover from surgery and illness, gain weight, heal wounds or correct malnutrition.

A study found that a high calorie high protein diet can increase weight in residential care patients. (1)

Furthermore, protein is needed to maintain strength; learn more from our article on why Unintended Weight Loss in the Elderly Must be Stopped.

Muscle is needed to do everyday activities and to stay independent. Older adults will require more protein to maintain their daily activities.

Calorie and Protein Needs

Calorie and protein needs vary and should be individualized to account for the person’s age, gender, weight, and activity level. Needs can be estimated using a simple equation. Consult a geriatric dietitian to establish specific needs!

Keep in mind some medical conditions will require less or more protein.

How Many Calories Do I Need?

Calorie needs commonly decrease as an individual enters older adulthood, but calories should be based on the individual’s needs. Energy is estimated between 25 and 35 calories per kilogram of body weight.

There are 2.2 kilograms (kg) in 1 pound (lb) in case you were wondering. Below are examples of how calorie needs may be calculated:

Example 1: 100 lb. person / 2.2 = 45.45 kg x 25 OR 45.45 kg x 35 = 1136 – 1590 calories per day
Example 2: 150 lb. person / 2.2 = 68.18 kg x 25 OR 68.18 x 35 = 1704 – 2386 calories per day

How Much Protein Do I Need?

Adequate protein, 0.8 grams per kilogram of body weight, is recommended for all adults. However, older adults may need 1.0- 1.2 grams of protein per kilogram body weight. You can learn more about this topic in our article on protein requirements for older adults.

Example 1: 150 lb. person / 2.2 = 68.18 kg x 1 OR 68.18 kg x 1.2 = 68 – 82 grams of protein per day
Example 2: 185 lb. person / 2.2 = 84 kg x 1 OR 84 kg x 1.2 = 84 – 101 protein per day

Foods High in Calories and Protein

There are many nutritious foods that are high in either calories, protein, or both! Reading the nutrition facts label can help individuals find foods that are higher in calories and protein.

High Calorie High Protein Food List

Below are examples of high calorie high protein foods. Be sure to avoid products that have the words “light,” “skim,” “lean,” or “low fat.” These products are lower in calories that their “regular” counterparts.

High Calorie High Protein Food List:

Greek yogurt
Full-fat yogurt
Hard cheeses
Cottage cheese
Cream cheese
Whole eggs
Olive oil
Beef
Chicken
Turkey
Pork
Fatty fish (like Salmon)
Tofu
Whole milk
Soy milk
Protein powder
Protein bar
High calorie protein shake
Homemade protein smoothies
Milkshake
Nut Butters
Dried fruit
Avocado
Sour cream
Cream-based soups
Mayonnaise
Rice
Whole grain bread
Beans
Vegetables (cooked in/with oil, butter, margarine, cheese, etc.)
Potatoes
Sweet potatoes
Quinoa
Oatmeal
Cream of wheat
Granola
Granola bars
Legumes
Nuts
Seeds
Oral nutrition supplements

Of note, animal protein foods are typically higher in both calories and protein than plant-based options.

High calorie foods include butter, margarine, oils, dairy products, salad dressings, and sweets. For more weight gain foods and recipes check out our best weight gain food list.

Reading the Nutrition Facts Label

The nutrition facts label provides consumers with nutrition related information about a food or beverage.

Starting at the top of the label is the serving information which tells an individual how many servings are in a container and what the recommended serving size is.

Consuming more than the serving size will increase nutrients consumed.

Underneath serving information is the calories. Calor i es tell an individual the amount of energy provided from a food or beverage.

To be an official “high calorie” food, the food needs to contain at least 400 calories per serving.

Lastly, is the nutrients section where the amount of protein in a product is located. If the food has at least 10 grams of protein per serving, then it is considered a “high protein” food.

Steps for reviewing the label:

Identify the serving size
Determine how many calorie and grams of protein are in each serving
If you eat more than one portion, do the math to find out how many calories and how much protein you are eating

Starting a High Calorie High Protein Diet

Eating three meals plus snacks is a good way to get started. Identify which high calorie high protein foods you like and add them into your meals and snacks. Gradually increase calories and protein throughout the day.

High Calorie High Protein Meals

A high calorie high protein meals should be spread throughout the day.

Eggs are a great option for breakfast. Adding butter, milk, or cheese will increase the calorie content.

Hot cereals, overnight oats, muffins, and protein waffles are other high calorie, high protein breakfast items.

In addition, check out our weight gain breakfast ideas to include in your high calorie high protein meal plan.

Sandwiches, soups, casseroles are hearty meal options high in both calories and protein. Pairing a sandwich with fruit, cottage cheese and a cup of juice will complete the meal.

At dinner time, a side salad with dressing, adding gravies or sauces to meats and vegetables and offering bread with butter will make it a higher calorie meal. It is important to include whole grains, fruits and vegetables at meals and snacks.

Chicken & Avocado Power Bowl

The following recipe was developed by Charli Harlen, MS, RD through The Geriatric Dietitian Volunteer Program.

Yields: 1 single-serving bowl

Ingredients:

4-ounce chicken breast, sliced
¼ cup quinoa, uncooked
1 cup baby spinach
½ avocado
1 tsp olive oil
1 tsp vinegar
¼ tsp black pepper
1 clove garlic, minced
½ tsp dried parsley

Directions:

Bake chicken breast at 350*F for 28 minutes, remove from oven and let rest until cool enough to handle.
Heat a small pot on medium-high heat, add quinoa and ½ cup water. Bring to a boil, then reduce to medium-low heat and let simmer for 15 minutes.
In a large bowl combine oil, vinegar, pepper, parsley, and minced garlic. Toss spinach in dressing mixture, top with diced avocado, quinoa, and sliced chicken.

Nutrition Facts: approximate, may vary based on ingredients used

850 calories
30 grams protein

High Calorie High Protein Snacks

Snacks such as milk shakes, smoothies, pudding, sweetened yogurt, and ice cream are high in both calories and protein.

Additionally, nuts and seeds are high in calories. One ounce of sunflower seeds provides 175 calories and 6 grams of protein. A serving of peanut butter (2 tablespoons) provides 190 calories and 8 grams of protein!

There are a variety of snacks that can be added into a high calorie high protein diet. Below is a sample recipe.

High Protein Fruit Salad

The following recipe was developed by Krista McKay through The Geriatric Dietitian Volunteer Program.

Yields: 7 servings, ~1.5 cups per serving

Ingredients:

3 cups of strawberries, chopped
3 cups of blueberries
2 cups of honeydew, chopped
2 mangoes, chopped (about 2 cups)
1 cup of grapes
1 cup of quinoa, cooked (1/4 cup uncooked)

For the dressing:

~2 tbsp honey
2 tsp lime juice
2 tsp orange juice

For the topping:

6 oz vanilla Greek yogurt

Directions:

Cook 1/4 cup of quinoa following package instructions and allow to cool.
Chop strawberries, honeydew, and mangoes as desired.
Mix together honey, lime juice and orange juice and set to the side.
Combine all of the fruit with the cooled quinoa. Drizzle with honey dressing and top with yogurt and almonds.

Nutrition Facts: approximate, may vary based on ingredients used

335 calories
11 grams protein

High Calorie High Protein Tips

Spread your intake of food throughout the day. Or try supplemental drinks and/or high calorie shakes. The following tips are specific to getting more calories and protein.

Tips to Get More Calories

Tips to get more calories:

Eat at least 6 meals and snacks each day – and spread them evenly throughout the day
Drink liquids between meal times instead of during meal times
Eat more fat (it’s highest in calories)
Choose high calorie drinks such as shakes and smoothies (instead of always coffee or tea)
Avoid diet or low-calorie items
Choose cream-based soups instead of broth-based soups
Use milk instead of water when preparing canned soups
Add a scoop or two of ice cream to your milkshake
Choose drinks with calories like juice, milk, smoothies, etc.

Fruits and vegetables are low in calories and protein but adding cheese sauce, butter, margarine, gravy, oil, or salad dressing will help you get more calories and protein.

Try to always have a snack handy in case you get hungry between meals. Easy access to a quick snack can help boost your calorie count for the day!

Tips to Get More Protein

Tips to get more protein:

Choose whole milk and whole fat dairy products
Try protein powders
Choose higher-fat meats
Incorporate dry milk powder into milkshakes and smoothies
Add dry milk powder to cream-based soups, shakes, smoothies, oatmeal, sauces, casseroles, etc.
Melt cheese on burgers, vegetables, eggs, soups, etc.
Top dessert with a tablespoon of your favorite nut butter
Add toppings to yogurt, oatmeal, salad, soups, etc. (i.e., brown sugar, granola, nuts, seeds, cheese, chips, crackers, dried fruit, hard-boiled eggs, avocado, etc.)

Oral nutrition supplements can provide additional calories as well as protein.

Conclusion

A high calorie high protein diet is often recommended for older adults experiencing unintentional weight loss, malnutrition, wounds, and in recovery. Experiment with different foods, snacks, and beverages to find what works best.

There are multiple ways to increase the calories and protein in your diet, hopefully the tips and recipes shared will help!

Be sure to check out our High Protein Foods SERIES and High Calorie Foods SERIES on RD2RD which includes a food list, grocery list, and meal planner!