How to Build High Calorie Smoothies to Gain Weight

Last Updated: February 7, 2024

If you’re looking to gain weight, adding high-calorie smoothies to your diet can be a delicious and convenient way to boost your calorie intake. 

In this post, we’ll share some tips for building smoothie recipes to gain weight, as well as a few high-calorie smoothie recipes to get you started.

Building a Smoothie for Weight Gain

The key to building a smoothie for weight gain is to include ingredients that are high in calories, protein, and healthy fats. Here are some tips for building a smoothie that will help you achieve your weight gain goals:

  1. Start with a liquid base

The liquid base is the foundation of your smoothie. Choose a liquid that is high in calories and protein, such as whole milk or soy milk.

If you’re looking for a non dairy option, you can use almond milk, fruit juice or water, but you’ll need to add more calorie-dense ingredients to make up for the lack of protein and fat.

  1. Add a protein source

To build muscle and support weight gain, you need to consume enough protein. You can add a scoop of protein powder to your smoothie, or use Greek yogurt, cottage cheese, or silken tofu as a protein source. These ingredients will also help make your smoothie creamy and satiating.

My top whey protein powder: Garden of Life Grass Fed Whey

My top plant-based protein powder: Orgain Plant Based

  1. Include healthy fats

Healthy fats are essential for weight gain because they provide a concentrated source of calories (9 calories per gram compared to 4 calories per gram for carbohydrates and protein).

Add a tablespoon of nut butter, avocado, chia seeds, and/or flaxseeds to your smoothie for a boost of healthy fat and calories.

  1. Use high-calorie fruits and vegetables

Choose fruits and vegetables that are higher in calories, such as bananas, mangoes, avocado, sweet potatoes, and carrots. These ingredients will add sweetness, fiber, and important vitamins and minerals to your smoothie.

  1. Add flavor and texture

Finally, add flavor and texture to your smoothie with ingredients like cocoa powder, dates, vanilla extract, cinnamon, honey, maple syrup, or cacao nibs.

Some of these will add calories, especially if you are adding dried fruit (dates) or a sweetener such as honey or maple syrup. These ingredients will also help make your smoothie more enjoyable to drink.

High Calorie Smoothie Recipes

1000 Calorie Smoothies

Peanut Butter Banana Smoothie

Ingredients:

  • 2 cups reduced fat milk milk
  • 2 scoops vanilla protein powder
  • 1 banana, sliced
  • 1 avocado, pitted and peeled
  • 2 tablespoons peanut butter
  • 2 tablespoons honey
  • 1 teaspoon vanilla extract

This shake contains approximately 1000 calories, 70 grams of protein, 70 grams of carbohydrates, and 55 grams of fat. It’s an excellent choice for anyone who needs to consume a lot of calories in a single meal, such as athletes or bodybuilders.

If you find that this recipe is too high in calories for your needs, you can adjust the ingredients to make a smaller portion. Alternatively, you can split the smoothie into two servings and save the other half for later.

Berry Protein Power Smoothie (without banana)

Ingredients:

  • 2 cups unsweetened almond milk
  • 2 scoops vanilla protein powder
  • 1 cup frozen mixed berries (strawberries, blueberries, raspberries)
  • 1 cup frozen pineapple chunks
  • 1/2 avocado, pitted and peeled
  • 1/2 cup rolled oats
  • 1/2 cup plain Greek yogurt
  • 2 tablespoons chia seeds
  • 3 dates, pitted
  • 1 teaspoon vanilla extract

This shake contains approximately 1000 calories, 60 grams of protein, 100 grams of carbohydrates, and 40 grams of fat. 

The oats and Greek yogurt add additional protein and fiber, while the mixed berries and pineapple provide a refreshing sweetness.

Keep in mind that the nutrition facts may vary depending on the brand used, exact amounts used for each ingredient, and any additional toppings or mix-ins.

Final Thoughts

Incorporating high-calorie smoothies into your diet can be a great way to support weight gain and ensure that you’re getting the nutrients your body needs to stay healthy.

By following the tips above and trying out a few of the recipes we’ve shared, you’ll be well on your way to building delicious and satisfying smoothies for weight gain.

It may be a good idea to calculate the calories and macros of your smoothie using a food tracking app to ensure that it aligns with your specific dietary needs and goals.

If you need one-on-one help achieving your weight goals, inquire about our services to help you get started!

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