Healthy High-Calorie And High-Protein Foods

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UPDATED: Monday June 18, 2012 11:02 AM

Although high-calorie foods are often considered to be unhealthy, they are not necessarily so.

High-calorie foods that are rich in nutrients such as protein and low in saturated fat and added sugar can be healthy additions to your diet. You should note that consuming many high-calorie foods may make it more difficult to manage your weight. While no food alone can make you gain fat, consistently consuming too many calories will trigger weight gain.

Omelet: Omelets are made from eggs, and can be high in calories; an omelet made with four eggs and 3 oz. of sliced ham provides 370 calories. However, this meal contains 40 g of protein, which is slightly less than MedlinePlus' suggested intake of 50 g to 65 g per day. Adding cheese can provide additional protein and calories, while adding diced vegetables can provide vitamins and minerals. Research from the October 2008 issue of the "International Journal of Obesity" indicates that egg-based breakfasts may help you lose more weight than carbohydrate-based breakfasts on reduced-calorie diets.

Chicken and Bean Chili: Chili is a warm, calorie-dense meal that is rich in protein and may be helpful for summer athletes who are looking to gain weight during the off-season. Because chicken and beans are both low in fat, chicken and bean chili does not contain much of it, but provides complex carbohydrates and fiber due to the beans and lean protein from the chicken. A 484-g serving of homemade white bean chicken chili contains about 320 calories, with 4 g of fat, 36 g of carbohydrates and 39 g of protein, although you can design your own recipe to meet your nutritional needs.

Bison Sirloin Burger: While traditional hamburgers made with ground beef can be high in fat and saturated fat, substituting bison sirloin can reduce the fat content while still providing high levels of protein and calories. A 5 oz. bison sirloin burger on a wheat roll provides 381 calories, with 45 g of protein. This meal is low in fat, with just 10.3 g of fat and 6 g of sugar.

Steak and Eggs: Steak and eggs can be an effective meal for increasing your protein content, no matter what time of day. If you combine four eggs and a 3 oz. serving of top sirloin, your meal would contain 438 calories, with nearly 50 g of protein. This meal could provide enough protein your entire day's needs, as MedlinePlus suggests consuming 50 g to 65 g per day.

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