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Perfect July 4th Bulking Menu: 5 High-Calorie Feasts for Mass Gain

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A collection of five hearty, calorie-dense dishes designed for muscle growth and mass gain, perfect for July 4th celebrations or any bulking phase.

Ingredients

Scale
  • 2 racks pork baby back ribs (about 4–5 lbs total)
  • 1 cup BBQ sauce (Stubb’s Original recommended)
  • 2 tbsp brown sugar
  • 1 tbsp smoked paprika
  • 1 tsp garlic powder
  • Salt and black pepper to taste
  • 1 lb elbow macaroni
  • 4 cups shredded sharp cheddar cheese
  • 2 cups whole milk (or heavy cream for extra richness)
  • 1/2 cup unsalted butter, melted
  • 1/4 cup all-purpose flour
  • 1 cup cooked bacon bits (optional)
  • 1/2 tsp mustard powder
  • Salt and pepper
  • 3 lbs Yukon gold potatoes, cubed
  • 2 ripe avocados, mashed
  • 1/2 cup mayonnaise
  • 2 tbsp fresh lime juice
  • 1/4 cup chopped fresh cilantro
  • 2 stalks celery, diced
  • Salt and pepper to taste
  • 2 cups yellow cornmeal
  • 1 cup all-purpose flour
  • 1/4 cup granulated sugar
  • 1 tbsp baking powder
  • 1 tsp salt
  • 2 cups whole milk
  • 2 large eggs
  • 1/4 cup unsalted butter, melted
  • 1 cup shredded cheddar (optional)
  • 2 lbs boneless skinless chicken thighs, cut into chunks
  • 1/4 cup olive oil
  • 3 cloves garlic, minced
  • 2 tbsp soy sauce
  • 1 tbsp honey
  • 1 tsp smoked paprika
  • Salt and pepper
  • Wooden or metal skewers

Instructions

  1. Prepare the BBQ ribs: Remove membrane from ribs. Mix brown sugar, smoked paprika, garlic powder, salt, and pepper. Rub over ribs. Preheat grill to 275°F (135°C). Cook ribs bone side down for 2.5 to 3 hours, turning occasionally. Brush with BBQ sauce every 10 minutes during last 30 minutes. Avoid burning.
  2. Make the loaded mac & cheese: Cook macaroni in salted boiling water for 8 minutes. Drain. Melt butter in saucepan over medium heat. Whisk in flour and cook 1-2 minutes. Slowly whisk in milk or cream until thickened (~5 minutes). Remove from heat, stir in cheddar, mustard powder, salt, and pepper. Toss with macaroni and bacon bits. Transfer to greased baking dish, sprinkle extra cheddar on top. Bake at 350°F (175°C) for 20 minutes until bubbly and golden.
  3. Prepare the avocado potato salad: Boil potatoes in salted water for 15 minutes until tender. Drain and cool. Mash avocados with mayonnaise and lime juice until creamy. Fold in potatoes, celery, cilantro, salt, and pepper. Chill for at least 1 hour.
  4. Bake the cornbread: Preheat oven to 400°F (205°C). Grease 8×8-inch baking dish. Whisk cornmeal, flour, sugar, baking powder, and salt. Beat eggs with milk and melted butter. Combine wet and dry ingredients, fold in cheddar if using. Pour batter into dish. Bake 20-25 minutes until golden and toothpick comes out clean.
  5. Make grilled chicken skewers: Whisk olive oil, garlic, soy sauce, honey, smoked paprika, salt, and pepper to make marinade. Marinate chicken for at least 30 minutes (overnight preferred). Thread chicken onto skewers. Grill over medium-high heat for 10-12 minutes, turning occasionally, until cooked through and charred.

Notes

Start ribs first as they take the longest. Keep stirring roux and milk mixture for mac & cheese to avoid lumps. Soak wooden skewers before grilling chicken to prevent burning. Wrap ribs in foil after a couple of hours if drying out. Leftovers store well refrigerated or frozen. Potato salad tastes better after chilling. Add milk when reheating mac & cheese to loosen sauce.

Nutrition

Keywords: bulking, high-calorie, muscle gain, July 4th, BBQ ribs, mac and cheese, potato salad, cornbread, grilled chicken skewers, mass gain

Find it online: https://freshforkful.com/perfect-july-4th-bulking-menu-5-high-calorie-feasts-for-mass-gain/