Weight gain shakes are tasty and effective for consuming calories as it’s easier to consume liquid energy rather than solid food (not saying it should replace solid food though). Each smoothie has a variety of ingredients, some calorie-dense, and some nutritious and nutrient-dense so you can retain an optimal balance of micronutrients and macronutrients.
Even though they might have some junk food counterparts, that’s not what they’re solely based on, so don’t worry too much about your health when drinking these smoothies. Note that you can also adjust the proportions of ingredients to make it healthier or to increase its calorie count. For example, you could add more peanut butter for calories and reduce the amount of milk you add. Or you can add more tablespoons of Greek yoghurt for protein.
The quantity of ingredients you see is just a guideline for people who are new to making smoothies or don’t know how much of each ingredient to use in their shake.
Weight gain shake #1
Ingredients:
- Whole milk
- Banana
- Chocolate bar of your choice (e.g. mars bar)
- Full-fat greek yoghurt
- 1 scoop honey
- (Optional) 1 scoop whey protein
Nutritional Breakdown:
- Protein: ~40g (without whey protein)
- Calories: ~840 kcal
Instructions:
Instructions
Pour 300ml of full-fat milk. Then add 100g of full-fat Greek yoghurt (3 – 4 heaped tablespoons). (Optional: add 2 scoops of protein powder). Break up a banana and put it in. Lastly, break up your chosen chocolate bar and add it on top. Blend it and enjoy!
Weight gain shake #2
Ingredients:
- Oats
- Vanilla ice cream
- Whole milk
- Smooth peanut butter
- Oreos
- (Optional) 1 scoop whey protein
Nutritional Breakdown:
- Protein: ~32g (without whey protein)
- Calories: ~850 kcal
Instructions
Blend 50g of oats separately to turn it into a powder. Then add 300ml of milk, 100g of Greek yoghurt, 100g of your ice cream (4 heaped tablespoons if you don’t want to measure), 1 tablespoon of peanut butter and 4 Oreos.
Weight gain shake #3
Ingredients:
- Oats
- Whole milk
- Nutella
- Smooth peanut butter
- Olive oil
Nutritional Breakdown:
- Protein: ~70g (whey protein included)
- Calories: ~1010 kcal
Instructions
Blend 70g of oats separately so they become fine. (Optional: add 2 scoops of whey protein powder). Then add 300ml of milk, 100ml of water, 2 tablespoons of peanut butter, 2 tablespoons of Nutella, and 1 tablespoon of olive oil on top.
Weight gain shake #4
Ingredients:
- Whole milk
- vanilla ice cream
- Raspberries (frozen or non-frozen)
- Blueberries (frozen or non-frozen)
- 1 banana
- Oats
- (Optional) ice
- (Optional) 1 1/2 scoops whey protein
Nutritional Breakdown:
- Protein: ~32g (without whey protein)
- Calories: ~920 kcal
Instructions
Pour 300ml milk, a handful of blueberries, a handful of raspberries, 3 heaped tablespoons ice cream, 5 tablespoons Greek yoghurt, 30g oats, a banana, and (optional: some ice and 1.5 scoops whey protein).
Weight gain shake #5
Ingredients:
- Whole milk
- Nutella
- Chocolate ice cream (or vanilla)
- Banana
- Greek yoghurt
- Oats
- Ice cubes (optional)
Nutritional Breakdown:
- Protein: ~21g
- Calories: ~1008 kcal
Instructions
Pour in 200ml of milk, 3 tablespoons of chocolate icecream, (Optional, 1 1/2 scoops whey protein and a couple of ice cubes), 2 tablespoons Nutella, 2 tablespoons Greek yoghurt, 30g oats.
Weight gain shake #6
Ingredients:
- Peanuts
- Oats
- Banana
- Seedless dates
- Greek yoghurt
- Water
- Whey protein (optional)
Nutritional Breakdown:
- Protein: ~10g
- Calories: ~326 kcal
Instructions
Blend separately 2 1/2 tablespoons of roasted peanuts and 2 tablespoons of oats. Then add a banana (break it into pieces), 3 seedless dates, 2 tablespoons of Greek yoghurt, and lastly 100ml of water and 200ml of milk.
Takeaway
Feel free to create your own smoothies, but here are ingredients you should always aim to include in your shakes:
- Smooth peanut butter: it is calorie-dense and contains healthy fats (but if you want a healthier option blend roasted peanuts or mixed nuts which retain most of their nutrients and are less refined)
- Full-fat milk and Greek yoghurt: more fat means more calories, and these are healthy fats, but they also have quality protein
- Bananas: they are rich in carbs which can fuel your workouts, and they add natural sweeteners to your shakes (they also contain nutrients like potassium)
- Ice cream: don’t add too much, but this is a good way of maximising your calories and also adding sweetness to your smoothies
Note that it’s not all about shakes, but also about the food as well. Your diet isn’t going to be only shakes, so here are some calorie and protein-dense breakfast meals you should start your morning with: Breakfasts for Gaining Weight
