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Weight Gain Smoothie: 10 Healthy Recipes, 500 to 2000 Cal

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six glasses with different smoothies, weight gain smoothie recipe
Picture of Sarah Jackson Damuth

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:

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

a list of ingredients for weight gain smoothies, base Liquids_weight gain smoothie
You can also use ice and water to adjust the texture and consistency of your smoothie.

Protein Sources

a list of ingredients for weight gain smoothies, Protein source_weight gain smoothie


a list of ingredients for weight gain smoothies, Fruits_weight gain smoothie

Healthy Fats

a list of ingredients for weight gain smoothies, Healthy fats_weight gain smoothie

Complex Carbs

a list of ingredients for weight gain smoothies, Complex carbohydrates_weight gain smoothie

Sweeteners & Flavor Enhancers

a list of ingredients for weight gain smoothies, Sweeteners and flavor enhancers_weight gain smoothie

10 Weight Gain Smoothie Recipes: 500 to 2000 Cal

Enjoy these 10 weight gain smoothie recipes listed in increasing order of caloric value.


Note that the caloric values of ingredients can vary slightly based on factors like size and brand.

1. Chocolate Banana Protein Shake


Total caloric value ≈ 485 calories.

2. Almond Berry Smoothie


Total caloric value ≈ 556 calories.

3. Strawberry Banana Nut Shake


Total caloric value ≈ 574 calories.

4. Avocado Almond Shake


Total caloric value ≈ 634 calories.

5. Blueberry Oatmeal Smoothie


Total caloric value ≈ 644 calories.

6. Mango Coconut Cream


Total caloric value ≈ 659 calories.

7. Date and Fig Energy Boost


Total caloric value ≈ 849 calories.


  1. Soak the dried dates and figs in hot water for 15 minutes to soften them.
  2. Drain the water and place the softened fruits in a blender.
  3. Add the rest of the ingredients and blend until smooth.
  4. Add ice cubes if desired.

8. Mega Chocolate Peanut Butter Shake


Total caloric value ≈ 875 calories.

9. Coconut Avocado 1000-calorie Smoothie


Total caloric value ≈ 1106 calories.

10. Banana Chocolate Peanut Butter 2000-calorie Shake


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.

Disclaimer This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

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