Weight Gain Smoothie: 10 Healthy Recipes, 500 to 2000 Cal
Sarah Jackson Damuth
The article is verified by Sarah Jackson Damuth, MS, Registered Dietitian Nutritionist, Certified LEAP Therapist
Table of Contents
If you’re on a journey to put on some healthy weight, you’re in the right place. We’ve whipped up ten delicious and nutritious weight-gain smoothie recipes ranging from 500 to 2000 calories to help you reach your goals.
Healthy Weight Gain 101
For those looking to gain weight, it is essential to eat a calorie surplus – In fact, a 10 to 20% surplus of your maintenance calories is usually recommended by health professionals.
However, eating in a calorie surplus doesn’t mean you should indulge in highly processed meals every day and abandon thinking about the nutritional value of your meals.
Here are the main principles of achieving sustainable weight gain:
Focus on a balanced diet that includes all food groups. Incorporate lean proteins, complex carbohydrates, healthy fats, and various fruits and vegetables into your meals.
To gain weight, you must consume more calories than you burn. Calculate your daily calorie needs and aim for a surplus to promote gradual weight gain.
Opt for nutrient-dense foods that provide essential vitamins, minerals, and antioxidants. These include whole grains, lean proteins, nuts, legumes, seeds, and colorful fruits and vegetables.
Protein is crucial for muscle growth and repair. It’s important to ensure you’re getting an adequate amount from sources like lean meats, dairy, eggs, or plant-based protein options like tofu, legumes, and tempeh.
Eat several small, balanced meals and snacks throughout the day to maintain a consistent calorie intake.
Incorporate resistance training exercises into your fitness routine to build muscle mass, which contributes to healthy weight gain.
Include sources of healthy fats like avocados, nuts, seeds, and olive oil in your diet to increase calorie intake and support overall health.
Stay adequately hydrated, as water is essential for digestion and overall health.
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Should You Drink Smoothies To Gain Weight?
If you can sustain a healthy diet, eat regular balanced meals, and achieve calorie surplus, you don’t actually need smoothies or any other high-calorie shakes.
However, homemade weight gain shakes can be a delicious and nutrient-packed way to boost calorie intake, so why not add a couple of recipes to your diet if you like them?
This might be especially beneficial if you have a difficult time getting a calorie surplus with your usual meals or find it difficult to comfortably eat the amount of food needed for a surplus.
Plus, smoothies are perfect as meal replacements that can substitute for any meal or snack.
Who Will Benefit from Weight Gain Smoothies?
In this era, when many people are struggling to lose weight, it may seem odd to want to gain weight. However, being underweight or malnourished brings about the same number of negative effects as being overweight does, and there are many circumstances when individuals need to restore or gain some weight.
Here are some of the most common cases:
- Underweight people. If you're underweight or have difficulty maintaining a healthy weight, weight gain smoothies can provide a convenient way to increase your daily calorie intake.
- Athletes. Athletes, bodybuilders, and those engaged in regular, intense workouts often require additional calories to support their training and muscle recovery.
- Individuals recovering from illness. Healthy weight gain shakes can be a gentle and nutritious way to regain lost weight and strength for those recovering from illness, surgery, or medical treatments.
- Seniors. Older adults may face difficulty maintaining weight due to decreased appetite, difficulty chewing and/or swallowing due to dysphagia. Weight gain smoothies can provide essential nutrients in an easy-to-consume beverage.
- Busy individuals. People with busy schedules who may not have time for regular meals can benefit from weight gain smoothies as a quick and nutritious option.
What Smoothies Help You Gain Weight?
Smoothies are not more than just a combo of ingredients, so the key to weight gain smoothies is the ingredients you use.
To make a nutritious smoothie to promote weight gain, it’s best to incorporate calorie-dense ingredients such as the following:
Base Liquids
Protein Sources
Fruits
Healthy Fats
Complex Carbs
Sweeteners & Flavor Enhancers
10 Weight Gain Smoothie Recipes: 500 to 2000 Cal
Enjoy these 10 weight gain smoothie recipes listed in increasing order of caloric value.
Instructions:
- Blend all the ingredients until smooth and creamy.
- Use frozen fruits if you want your final drink to be more refreshing.
- Feel free to add ice to your blend if that’s what you enjoy.
Note that the caloric values of ingredients can vary slightly based on factors like size and brand.
1. Chocolate Banana Protein Shake
Ingredients
- 1 banana (105 calories)
- 2 tablespoons of chocolate protein powder (120 calories)
- 1 cup of whole milk (150 calories)
- 1 tablespoon of almond butter (98 calories)
- 1 tablespoon of cocoa powder (12 calories)
- A pinch of salt
Total caloric value ≈ 485 calories.
2. Almond Berry Smoothie
Ingredients
- 1 cup of mixed berries (e.g., strawberries, blueberries, raspberries) (84 calories)
- 1/2 cup of Greek yogurt (75 calories)
- 3 tbsp almond butter (294 calories)
- 1 cup of almond milk (39 calories)
- 1 tablespoon of honey (64 calories)
Total caloric value ≈ 556 calories.
3. Strawberry Banana Nut Shake
Ingredients
- 1 banana (105 calories)
- 1 cup of strawberries (frozen or fresh) (49 calories)
- 1/4 cup of mixed nuts (e.g., almonds, cashews, walnuts) (206 calories)
- 1 cup of whole milk (150 calories)
- 1 tablespoon of honey (64 calories)
Total caloric value ≈ 574 calories.
4. Avocado Almond Shake
Ingredients
- 1 ripe avocado (234 calories)
- 3 tablespoons hemp protein (90 calories)
- 1/4 cup of almonds (207 calories)
- 1 cup of almond milk (39 calories)
- 2 tablespoons of honey (64 calories)
- A dash of vanilla extract
Total caloric value ≈ 634 calories.
5. Blueberry Oatmeal Smoothie
Ingredients
- 1 cup of blueberries (84 calories)
- 1/2 cup of rolled oats (150 calories)
- 1 cup of whole milk (150 calories)
- 2 tablespoons of almond butter (196 calories)
- 1 tablespoon of honey (64 calories)
Total caloric value ≈ 644 calories.
6. Mango Coconut Cream
Ingredients
- 1 ripe mango (150 calories)
- 1/2 cup of coconut milk (210 calories)
- 1/2 cup of Greek yogurt (75 calories)
- 2 tablespoons of honey (64 calories)
- 1/4 cup of shredded coconut (160 calories)
Total caloric value ≈ 659 calories.
7. Date and Fig Energy Boost
Ingredients
- 1 cup of dried dates (415 calories)
- 1/2 cup of dried figs (186 calories)
- 1 cup of whole milk (150 calories)
- 1 tablespoon of almond butter (98 calories)
- A pinch of cinnamon
Total caloric value ≈ 849 calories.
Instructions:
- Soak the dried dates and figs in hot water for 15 minutes to soften them.
- Drain the water and place the softened fruits in a blender.
- Add the rest of the ingredients and blend until smooth.
- Add ice cubes if desired.
8. Mega Chocolate Peanut Butter Shake
Ingredients
- 2 tablespoons of chocolate protein powder (240 calories)
- 3 tablespoons of peanut butter (270 calories)
- 1 cup of whole milk (150 calories)
- 1/4 cup of oats (75 calories)
- 2 tablespoons of honey (128 calories)
- 1 tablespoon of cocoa powder (12 calories)
- A pinch of salt
Total caloric value ≈ 875 calories.
9. Coconut Avocado 1000-calorie Smoothie
Ingredients
- 1 ripe avocado (234 calories)
- 1/2 cup of coconut cream (445 calories)
- 1/2 cup of Greek yogurt (75 calories)
- 3 tablespoons of honey (192 calories)
- 1/4 cup of shredded coconut (160 calories)
Total caloric value ≈ 1106 calories.
10. Banana Chocolate Peanut Butter 2000-calorie Shake
Ingredients
- 3 bananas (315 calories)
- 1/2 cup of peanut butter (720 calories)
- 2 cups of whole milk (300 calories)
- 1/2 cup of Greek yogurt (150 calories)
- 1/4 cup of oats (75 calories)
- 1/4 cup of chocolate chips (320 calories)
- 4 tablespoons of honey (256 calories)
Total caloric value ≈ 2196 calories.
Tip: substitute chocolate chips with cocoa powder to decrease the amount of sugar in the smoothie.
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Bottom Line
Adding weight gain smoothies to your diet is one of the ways to achieve calorie surplus for healthy and sustainable weight gain. Smoothies are nutritious, delicious, and a convenient way to easily substitute for a meal or snack or generally be used to increase your calorie intake.
If your aim is to gain muscle mass, specifically, focus on protein-rich ingredients for your smoothies, like protein powders, cottage cheese, or Greek yogurt.
If you aim to generally gain weight, aim for balanced nutritious smoothies high in protein, whole carbs, and healthy fats.
Note that feeding on smoothies exclusively is not a good idea, since chewing is an important part of the digestive process. However, utilizing smoothies as a means of increasing calories while controlling food volume can be a great option for healthy weight gain.
