Most bulking shakes you’ll see people make will contain whey protein. And there’s no problem with that because whey protein is an easy way to get your protein in when attempting to put on mass.
But protein is not all about whey; there are other protein sources out there, like meat, eggs, fish and more. However, it’s unlikely you will be contempt with drinking a chicken shake daily, or blending fish and expecting yourself to get it down your system.
That’s why whey protein is popular because it comes in many flavours and it’s near or if not complementary to smoothies. But I’ve listed smoothies that don’t contain whey protein but are still calorie-dense and protein-rich.
If you don’t have access to whey protein or don’t want to use it, here are some powerful smoothies that will transform your weight sooner, and move the numbers up on that scale.
1. Peanut butter Oreo smoothie
If you’re a sweet tooth, this smoothie is for you. The combination of the ice cream and chocolate bar will maintain sweetness throughout this smoothie while also adding extra calories for bulking. This bulking shake makes sure you reach your protein goals, as with 40g of protein, it helps repair and recover your muscles which will speed up the muscle-building process as well.
Ingredients:
- Whole milk
- Banana
- Chocolate bar of your choice (e.g. snickers bar)
- Full-fat greek yoghurt
- Oreos
- Icecream
- Peanut butter
Macronutrients:
- Protein: ~40g
- Calories: ~840 kcal
Smoothie instructions
Blend 50g of oats separately to turn them into a powder. Then add 300 ml of milk, 100g of Greek yoghurt, 100g of ice cream (4 heaped tablespoons if you don’t want to measure), 1 tablespoon of peanut butter, and 4 Oreos.
2. Chocolate chip oat smoothie
It’s a simple but effective bulking shake. With only five ingredients, it still equates to a thousand calories which will minus a large percentage of your calorie goal from you. The chocolate chips may give a hint of chocolate through the smoothie, and even if you don’t taste it, the peanut butter amplifies the flavour, therefore this smoothie will be enjoyable and calorie-dense without going over the top.
Ingredients:
- Water
- Oats (aim for quick oats for more calories)
- Peanut butter (smooth)
- Full-fat milk
- Chocolate chips
Macronutrients:
- Protein: ~31g
- Calories: ~1000kcal
Smoothie instructions
First, blend 1 cup of oats into your blender to make it into a powder. Then add 2 spoons of peanut butter, pour 450ml of milk and then 2 tablespoons of chocolate chips. Lastly, add some water to your desire for the consistency, blend and drink.
3. Peanut banana smoothie
It’s a potent smoothie well-known when trying to bulk up. It has calorie-dense dry fruits which also adds relatively healthier sweetness to your bulking shake than sugar or other sweeteners. However, that extra sugar will take the sweetness up a slight notch.
Ingredients:
- Oats (aim for quick oats for more calories)
- Peanuts
- Bananas
- Dry fruits (dates, raisins etc.)
- Full-fat milk
- Sugar
Macronutrients:
- Protein: ~34g
- Calories: ~1000kcal
Smoothie instructions
Blend 50g of oats and 50g of peanuts separately to turn them into a powder. Then break 2 bananas and add them, then add a handful of dry fruits (if you don’t have multiple, do a handful of one, like raisins), then add 400ml of milk and a teaspoon of sugar. Blend and enjoy!
4. Mixed nut chocolate smoothie
If there’s one smoothie you should make, it should be this one. Packing over a thousand calories, this bulking shake ensures you get nutrients from multiple nuts like B vitamins and selenium. Cinnamon brings the flavour up by a slight notch and the cocoa powder turns it into chocolatey goodness, making this smoothie flavourful and exceptional for bulking.
Ingredients:
- Mixed nuts (peanuts, cashews, almonds etc.)
- Banana
- Cinnamon (optional)
- Cocoa powder
- Dates
- Milk
- Oats
- Ice cubes (optional)
Macronutrients:
- Protein: ~35g
- Calories: ~1150kcal
Smoothie instructions
Add one banana broken into chunks, then add 5 tablespoons of mixed nuts (have at least 3 different nuts), a pinch of cinnamon powder, a tablespoon of cocoa powder, 2 dates, 1 cup of milk, 1/4 cup of oats, and then some ice cubes. Blend and drink it up!
5. Banana bean smoothie
Maybe you haven’t heard of a bean smoothie before, but it will certainly vastly benefit your bulking journey. Beans are high in protein, therefore you can reach your protein goal sooner and easier. Dates add good sweetness, and the cocoa powder adds more flavour to the smoothie. If you don’t like blended beans, this can camouflage its taste, so you can reach your calorie goals without sacrificing flavour.
Ingredients:
- Kidney beans
- Peanut butter
- Dates
- Bananas
- Full-fat milk
- Cocoa powder
Macronutrients:
- Protein: ~48g
- Calories: ~1120kcal
Smoothie instructions
Open a can of black beans, drain them rinse them, and pour them into the blender (or add 240g of cooked beans). Add a 1/4 cup of peanut butter, 3 dates, 2 bananas, 2 cups of milk, and 2 tablespoons of cocoa powder. Blend it until very smooth and indulge!
6. Almond oat smoothie
Nutty smoothies are popular for bulking as nuts are high in healthy fats and therefore high in calories. So with this bulking shake, you will easily cut your daily calorie goals short. The honey adds some natural sweetness, while the almonds and peanut butter intensify the nutty flavour.
Ingredients:
- Oats
- Bananas
- Peanut butter
- Almonds
- Honey
- Full-fat milk
Macronutrients:
- Protein: ~38g
- Calories: ~1000kcal
Smoothie instructions
Blend 80g of oats and 10 almonds to make them powdery. Then add 2 bananas ensuring you break them into smaller chunks first, a tablespoon of peanut butter, 10 almonds, 1 tablespoon of honey, 300ml of milk, then mix and enjoy.
7. Berry yoghurt smoothie
Instead of a berry yoghurt granola bowl, you could have this smoothie some days as well! Berry smoothies are tasty, and this one guarantees you enjoy flavour while also aiming to reach your calorie mark. Blueberries hold many nutrients and minerals, so verifying your intake of vitamins is enough. The combination of milk and Greek yoghurt boosts your animal protein intake, and these contain a high balance of essential amino acids, confirming that you have enough utilisable protein.
Ingredients:
- Full-fat milk
- Full-fat greek yoghurt
- Oats
- Banana
- Blueberries (frozen or not frozen)
- Peanut butter
- Honey
Macronutrients:
- Protein: ~30g
- Calories: ~930kcal
Smoothie instructions
Pour 250ml whole milk, 100g Greek yoghurt, 30g oats, 1 banana, 1 cup of blueberries, 1 tablespoon of peanut butter, 2 tablespoons of honey, then blend it and drink.
Takeaway
It’s your bulking shake, so make sure you adjust the proportions and ingredients to your desire. For instance, if you want a more nutty flavour in your bulking shake, add an extra tablespoon or two of peanut butter. Likewise, if you want to increase the protein content add some more Greek yoghurt.
You may be wondering why I always mention “full-fat” dairy in the ingredients rather than low-fat variants, and it’s because more fat means more calories, as fat contains just over double the calorie content as carbs or protein, so it will help you gain weight. You can consider nut variations of milk, like almond or cashew if you wish.
Although shakes are practical for gaining mass, you should also confirm that you’re consuming high- calorie meals that also retain some nutritional value, so here are the top recipes you should prepare for bulking: Top Bulking Meal Prep Recipes
