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5 Mass Gaining Recipes: Pack on Muscle Fast

September 24, 2019

Panang curry with chicken thai food

The challenge in gaining mass isn’t lifting weights or eating big – It’s knowing what to cook!

In this post, you’re going to get 5 easy-to-cook mass building recipes!

I’m going to show you exactly what ingredients you need for each meal, and how to prep and cook it. And the best part is there are some meals you can cook ‘mass’ amounts to have several meals!

What Type of Meals Are These?

Before we get into the recipes, you should be aware that these meals do not fit any popular fad or trendy diet agenda. And it’s certainly not Keto. 

You’re going to be eating plenty of…

  • Quality protein for building muscle
  • High amounts of carbohydrates to give you energy and fuel for growth
  • Adequate amounts of healthy fats to help your joints and overall health

Who These Recipes Are For?

This should be obvious but let me clarify that these mass building recipes are for those looking to pack on muscle mass. These meals are especially great for hardgainers (those who have a hard time packing on muscle and gaining weight). 

The caveat is you can’t be worried about gaining a little fat. Of course, your goal is not to get fat, but in the process of making mass gains and building muscle, there is a chance you may gain a little fat with all of the calories you’ll be eating. 

That being said, if you’re overweight I suggest going on a cutting diet. The recipes below can work out for you, but you’ll want to greatly reduce the number of carbs in these meals. 
Or just go to this post: Meal Plans to Get Lean

Mass Building Recipe 1: Thai Curry

Thai Panang Curry with Chicken This is one of my personal favorites! I eat a ton of Thai food (my wife is half Thai). So I learned how to cook Thai curry dishes and now I’m passing this recipe on to you.

What makes Thai Panang curry a mass building meal is the fact that it’s loaded with chicken that you can eat for days (because it tastes so awesome being cooked in the curry!).

And you’re going to carb up with Jasmine rice.   I suggest eating at least 8 ounces of chicken and 2 servings of rice for this meal for mass gains. 

Prep time: 10 minutes
Cook time: 25 minutes


  • 1 lb of chicken breast or chicken strips
  • 1 can of coconut milk
  • 1 can of Panang curry paste fish sauce brown sugar Jasmine rice


  • Cook rice first (just use a normal rice cooker…I’m not going to put the instructions for cooking rice!!).
  • While this is cooking, which will take 20 minutes or so, you can do the rest.
  • Pour 1 can of coconut milk into a stove-top pot and turn on stove heat to low-medium
  • Mix in 1 can of curry paste
  • Mix in 1 teaspoon of brown sugar
  • Mix in 3-4 tablespoons of fish sauce
  • Cut up chicken into cubes or smaller pieces and cook on a pan until chicken is brown
  • Mix chicken pieces into the pot with curry ingredients
  • Cover and turn heat down to low
  • Let it cook for 20-25 minutes

Mass Building Recipe 2: Taco Soup

Taco Soup One of the easiest mass building meals to cook is my taco soup recipe. And the most awesome part of this recipe is you can ‘set it and forget it’ because you’re cooking it in a crockpot.  

Another benefit to taco soup is you can make a hefty amount and have leftovers for your other bodybuilding meals.   

Fill your bowl up and also make 1-2 servings of rice with it for the extra carbs.  ​

Prep time: 10 minutes
Cook time: 6-hours (crockpot)


  • 2 lbs of ground beef
  • 2 packages of taco seasoning
  • 1 can of tomato sauce
  • 1 can of Rotel diced tomatoes and chilies
  • 1 can of dark red beans
  • 1 can of light red beans
  • 1 can of corn


  • Brown the ground beef in a stove-top pan
  • Pour in both cans of beans into crockpot
  • Pour in can of corn into the crockpot
  • Pour in the can of tomato sauce into the crockpot
  • Pour in can of Rotel into crockpot
  • Stir in taco seasoning and mix ingredients in crockpot
  • One ground beef is browned, strain and pour into crockpot
  • Stir all ingredients with meat Set the crockpot on low and let cook for 6-8 hours

*If you want more carbs and overall calories add some white rice.

Mass Building Recipe 3: Steak Dinner

steak for mass building

Steak Dinner This is the easiest and most simple recipe on here! But there’s an art to cooking a good steak, and I’m going to show you how!  

I personally cook my steaks on an outdoor grill with charcoal. But feel free to use a gas grill if that’s all you have.   

This will also be an extremely nutritious mass building meal.   

Eat 8-10 ounces of sirloin with 2 sweet potatoes, 1 serving of rice, and a double serving of green vegetables – This will be a vitamin-nutrient packed mass meal.   

Prep time: 10 minutes
Cook time: 1 hour (because of the potatoes)


  • 8-12 ounce top sirloin steak
  • 2 sweet potatoes
  • Broccoli 
  • Brown rice
  • Salt and pepper
  • Olive oil
  • Worcestershire sauce


  • Pour 1 teaspoon of olive oil and Worcestershire sauce on steak
  • Dash salt and pepper on both sides of steak
  • Massage mix into the steak
  • Preheat oven to 400
  • Take the 2 sweet potatoes and poke holes all around them with a fork
  • Lay a piece of foil on an oven pan and place sweet potatoes on the foil
  • Cook in oven for 1 hour
  • Start cooking your rice in the rice cooker (or you may find it better to boil water on the stove for brown rice)
  • Steam broccoli (and feel free to add carrots) for 5-7 minutes
  • Heat charcoal and let it burn down until there’s no more open flame (if you’re using a gas grill, turn to heat up to 450 Cook steak on each side for about 5 minutes
  • Let the steak sit on a plate off the grill for 5 minutes before cutting into it

Mass Building Recipe 4: Protein Shake

allmax allwhey protein for muscle gains

You’re serious about building mass and training heavy, so you realize that protein shakes are part of your meal plan. ​ I want to give you the recipe for my best mass building shake.

In fact, I use this for my post-workout shakes (it’s especially good on back and leg day).

Prep time: 5 minutes


  • whey protein powder (I go with ALLMAX ALLWHEY)
  • 1 banana
  • almond milk
  • frozen blueberries
  • natural peanut butter
  • raw local honey


  • Pour 8 ounces of almond milk in your blender (Ninja, Vitamix, Magic Bullet)
  • Put 1 banana in the blender
  • Pour in 1/2 cup of frozen blueberries
  • Put 1 serving of natural peanut butter in
  • Pour in 1 teaspoon of honey
  • Add 2 scoops of whey protein powder
  • Blend of medium or high for 30 seconds

*Because you’re using frozen blueberries, you don’t need to add ice

Mass Building Recipe 5: Bulking Chili

Bulking Chilli You’re about to overload on some delicious protein with what I’m calling ‘bulking chili.’  The recipe is similar to the taco soup recipe. Both are easy to prep.   

This recipe can also be cooked in a crockpot to bring out more flavor. But you could also throw everything into a big stove-top pot and cook on low for an hour.   

Like the taco soup meal, you’ll want to fill your bowl up and also add a serving of white rice for extra carbs to pack on mass.   

Prep time: 10 minutes
Cook time: 6-hours (crockpot)


  • 1 lb of ground beef
  • 1 lb of sausage
  • 2 packages of chili seasoning
  • 1 can of tomato sauce
  • 1 can of dark red beans
  • 1 can of light red beans
  • Jasmine rice


  • Brown the ground beef in a stove-top pan
  • Cook the sausage thoroughly in another pan
  • Pour in both cans of beans into crockpot
  • Pour in a can of tomato sauce into the crockpot
  • Stir in chili seasoning and mix ingredients in crockpot
  • One ground beef and sausage are done, strain and pour into crockpot
  • Stir all ingredients with meat
  • Set the crockpot on low and let cook for 6-8 hours
  • About 30 minutes before the crockpot is done cook a couple of servings of Jasmine rice in the rice cooker (this is for the extra carbs and calories making it a true bulking mass meal)

200+ Muscle Building Recipes

If you like these meals, then check out ANABOLIC COOKING. This is my go-to muscle building recipe guide (yes, I own a copy of this awesome book!).

These aren’t the typical boring, bland bodybuilding meals. The foods are delicious, easy to cook, and designed to pack on muscle.

Click below to learn more:

Recipes for Mass Gains

You can train hard and heavy, but if you don’t eat enough, you’re not going to make gains. So I hope these 5 mass building recipes help you. 

These recipes should give you a good starting point to packing on more muscle and adding more mass to your frame. They’re great weight-gaining recipes.

You can also use these recipes as guides to create your own. So feel free to add other ingredients to them or play around with different seasonings and cooking methods. 

Make sure you keep your calories high if you’re a hardgainer like I was in my younger years.  Actually, you can read my personal story on this post: Eating Big to Gain Muscle: My Personal Story as a Hardgainer

Also, remember to eat often and don’t skip meals! You must be consistent and give your body those daily calories it needs to grow and repair muscle tissue from your grueling workouts. 

Eat, train, and grow, bro!

Train with Passion,


About the author

Jason Stallworth

Hi, I'm Jason Stallworth and I created The Muscle Program in 2010 for the purpose of helping you build muscle. I know first-hand how weight training and being in the gym has shaped my life in more way than one. And here is where I share that experience with you so that you can continue pushing yourself and becoming the best version of yourself each day!