In the summer season, bulking can be comparatively harder than in the winter season. The heat drains your energy, even if your appetite drops, and due to the heat, it becomes nearly impossible to make a meal in this kitchen. Hence, we can say it has become a hard time for my skinny mates. But what if you could consume 2500-3500 calories per day but without a big hassle, quick and perfect for summer?

Today’s post is going to showcase 5 high-calorie summer bulking meals that are super easy to prepare; at maximum, it will take 5 minutes. These meals will help you increase weight faster without any setback, even in the peak of the summer season.

High-Calorie Banana Peanut Butter Protein Smoothie (700+ Calories)

Why it works: As we all know, liquid calories are a lot easier to consume. It is light, refreshing, and highly customizable; you can add anything that you like.

Ingredients:

• 1 ripe banana
• 1–2 tablespoons peanut butter
• 1 scoop whey protein
• 40 grams of oats (can be soaked overnight)
• 250 ml chilled milk
• Ice cubes

How to make:

Just add all the ingredients in a jar and blend for about 1 minute until smooth until it’s done.

Nutritional benefits:

• You will get healthy carbs from oats and bananas.
• And healthy fats from peanut butter
• And not to forget quality protein from whey and milk

This tasty smoothie will give you around 700 calories, and you can take it any time, whether for breakfast, post-workout, or lunch. When you need calories but don’t feel like eating, then go for it.

2. Curd, Ghee, and Rice Bowl (400–500 Calories)

Why it works: This Indian meal is great for cooling, and the best part is it’s easy to digest and requires minimal effort to prepare.

Ingredients:

• 200 grams cooked
• rice 150–200 grams cold curd
• 1–2 tablespoons ghee
• Salt and black pepper

How to make:

• Mix the curd with rice.
• Add ghee, salt, and pepper. Stir well. That’s it.

Nutritional benefits:

• You will get healthy probiotics from curd to improve digestion.
• Not to forget, carbs from rice provide energy.
• And the badass desi ghee that boosts testosterone naturally.

This meal gives you a total of 400-500 calories, but not to forget, it acts as a natural body cooler and is best for this summer season.

3. Mango Protein Smoothie (450 Calories)

Why it works: It is tasty, sweet, refreshing, and packed with nutrients. It can be taken as brunch and would be best for a midday drink.

Ingredients:

• 200 grams chopped mango 250 ml milk
• 1 scoop vanilla- or mango-flavored whey
• 1 tablespoon ghee* Ice cubes

How to make:

1. Add everything to the blender.
2. Blend for a minute until smooth.

Nutritional benefits:

• Carbs from tasty, tangy mangoes
• Healthy fats from ghee
• And to forget protein from milk and whey

You get around 400–450 calories in one glass. You can switch out mango for banana or apple based on your preference.

4. Overnight Oats (500–600 Calories)

Why it works: It is like an instant meal for breakfast or late-night snacks. Tasty, healthy, and high in calories.

Ingredients:

• 40 grams of oats 200 ml milk
• 1–2 tablespoons peanut or almond butter
• 1 tablespoon chia seeds
• 2 tablespoons honey
• 5 almonds + 5 raisins

How to make:

1. Put all the ingredients in a jar and stir well.
2. Refrigerate it overnight and just eat it in the morning.

Nutritional benefits:

• Oats and honey for complex carbs
• Peanut butter and seeds for fats
• Milk for protein

You can add more calories by putting in 2 tablespoons of Greek yogurt or a scoop of whey protein. It will increase the calories to around 600.

5. Cold Paneer or Grilled Chicken Sandwich (450–500 Calories)

Why it works: It’s protein-packed and great for lunch, dinner, or travel. The best part is you can make it and store it for at least 2 days in the refrigerator.

Ingredients:

• 100 grams of paneer or grilled chicken
• 2 bread slices
• 1 tablespoon ghee
• Salt, pepper, and basic veggies (onion, cucumber, tomato)
• Optional: ketchup or mint-coriander chutney

How to make:

• Add a tablespoon of ghee in a pan.
• Lightly fry paneer or chicken with salt and pepper.
• Toast the bread, assemble everything, and wrap the sandwich in foil.
• Refrigerate and later enjoy.

Nutritional benefits:

1. Protein from paneer or chicken
2. Carbs from bread
3. Healthy fats from ghee

The best exercise would be if you prepared 2-3 sandwiches in advance and had them anytime you wanted.

Why These Meals Work So Well in Summer

All these meals are:

1. Easy to prepare and is time efficient.
2. High in calories but light on the stomach
3. Rich in protein, carbs, and healthy fats
4. Cooling and digestion-friendly

Final Thoughts

With these tasty yet healthy easy meals, you can continue to bulk up without feeling bloated in the heat. Well, I won’t let you stop bulking even this summer.

If you really liked the recipes and found this guide helpful and want more quick meal ideas and bulking recipes, comment below and let me know.

Quote: Keep Going, Keep Growing.