You’re running 4–6 sessions a week, and your weight room logbook isn’t moving the needle. You need surplus calories that don’t turn into sloppy body fat. These 10 foods are dense, clean, and built for the dorm microwave or dining-hall plate. No fluff-just scalable meals that hit 600–900 kcal in under 5 minutes of prep.
Table of contents
1. Whole Eggs
Why: 6g protein + 5g fat per egg. Cholesterol myths are dead-eat the yolks. Move: Scramble 4 eggs + 1 oz cheese + ½ avocado on sourdough toast = 650 kcal, 35g protein.
2. Oats + Peanut Butter + Whey
Why: 50g slow carbs, 15g fats, 25g fast protein. Pro Move: ¾ cup oats, 2 tbsp PB, 1 scoop SIXSTAR 100% Whey Protein+, 1 banana, splash of whole milk. Microwave 2 min = 750 kcal, 45g protein.
3. Chicken Thighs (Skin-On or Lean Beef)
Why: 8–10g fat per thigh > breast for calorie density without junk. Move: Air-fry 3 thighs (bulk Sunday) + 1 cup rice + 1 tbsp olive oil = 800 kcal, 50g protein.
4. Whole Milk
Why: 150 kcal, 8g protein per cup. Liquid calories are the easiest surplus. Swap: Base for cereal, overnight oats, or straight-up SIXSTAR Whey shakes.
5. Nut Butters
Why: 100 kcal per tbsp, monounsaturated fats keep testosterone humming. Snack: 2 tbsp almond butter on rice cakes + honey drizzle = 400 kcal, portable.
6. Rice (White or Brown)
Why: 200 kcal per cooked cup, digests fast post-training. Combo: 1.5 cups rice + 6 oz ground turkey + 1 tbsp olive oil = 700 kcal, 45g protein.
7. Full-Fat Greek Yogurt + Granola + Honey
Why: 20g protein, probiotics, 50g carbs in one bowl. Bonus: 1 cup yogurt, ½ cup granola, 1 tbsp honey, 1 scoop SIXSTAR Whey = 650 kcal, 45g protein.
8. Trail Mix (Custom)
Why: 150–180 kcal per ¼ cup-nuts, seeds, dark chocolate chips. Ideal: ½ cup in a Ziploc for the walk to practice = 600 kcal, zero prep.
9. Pasta + Ground Beef
Why: 80g carbs + 30g protein per plate, scalable. Add: 2 oz dry pasta, 5 oz 85/15 beef, 2 tbsp olive oil, spinach = 900 kcal, 45g protein.
10. Salmon (Fresh or Canned)
Why: 20g protein + 13g omega-3s per 100g-anti-inflammatory insurance. Easy: Drain 1 can, mix with 1 cup rice, hot sauce = 650 kcal, 40g protein.
Bonus 11. Avocados
Why: 250 kcal per medium fruit, 20g monounsaturated fat. Use: Mash ½ avocado into rice bowl or blend into your SIXSTAR 100% Whey Protein+ shake.
Stack the Deck
One scoop SIXSTAR 100% Whey Protein+ turns any meal into a muscle meal. Keep a tub in your locker -post-practice, between classes, or pre-bed.
Track total intake in MyFitnessPal. Aim 500–750 kcal surplus daily. Weigh in weekly. Adjust rice/oil portions up. Ten pounds of lean mass in 8–12 weeks is realistic when you stop guessing and start stacking.
