11 High Calorie Smoothie Recipes for Weight Gain – The Healthy Way
Whether you’re looking to build muscle or gain weight for medical reasons, we’re here to get you up and running TODAY.
First of all - here’s what not to do:
It might be tempting to just eat everything - fast food, ice creams, foods rich in unhealthy fats, and added sugars…
Yes, they might cause you to gain some pounds, but you’ll also invite short and long term health damages.
I tried it and ended up feeling tired, total lack of energy, and constantly suffering digestion issues.
It can be almost impossible to find the time (and inclination!) to eat enough of the right foods to get the calories needed to significantly bring your weight up.
Our Chosen Solutions for Weight Gain
If you're skinny:
For women looking to replace a too-skinny look with more curves:
When I wanted to finally say goodbye to my skinny look, smoothies came up as one of the easiest solutions, while also being fun to drink.
In this post, you’ll find my 11 delicious recipes for smoothies that will help you do the same.
You'll also learn to choose smoothie ingredients that help you achieve your nutritional goals in the healthiest way.
How Smoothies Can Help You Gain Weight
The key is to use nutritious ingredients that are dense in the number of calories and also provide additional health benefits:
- In a blender, process 2-3 fruit portions and 2 vegetable portions. Recommended: banana, mango, avocado.
- Add a cup of nuts and seeds. These contain a considerable dosage of healthy fats, which translate into additional calories and a host of health benefits.
- Optional: add protein powder or weight gain shake - for extra calories, high protein, and taste.
- Add 1 cup of whole milk - you can also use full-fat yogurt or soy milk.
Reasons for Weight Gain
There could be a variety of reasons you'd want to do that:
- You want to build up more muscle, get stronger, become more athletic and supplement your sports nutrition regimen.
- Chronic illness or other health conditions, might result in you losing weight or having a significantly decreased appetite. This can include hyperthyroidism, diabetes, digestive issues such as inflammatory bowel disease (IBD) and depression
- At its simplest, it could be that you’ve lost more than you anticipated when you stopped eating unhealthily and now you need to put a bit back on, as happened to me.
How to Gain Weight the Healthy Way
To gain weight in a healthy way, you need to consume more calories than you burn off.
Putting on weight isn’t about eating as much as you can and of whatever you like, though. A lot of people do go down this road, but there is a right and wrong way to add those pounds. Opting for fatty and sugary foods and junk food is a very unhealthy way to do it.
Here are the easiest, most popular healthy options you can choose:
- Drinking protein shakes such as these - many prefer to go that route since a weight gainer shake is easy to make and usually tastes really good.
>> Learn the difference between a smoothie and shake here! <<
- Incorporating high-calorie foods into your diet that are healthy too. Ideally, these will be calorie-dense but also contain lots of vital nutrients. Protein and healthy fats should be your priority, and you can boost your calorie intake through foods that are rich in these.
- Making smoothies that incorporate high-calorie ingredients - this is one of the easiest and healthiest options.
Whatever option you choose, you want to have a gradual gain, at a pound or two per week, rather than all at once.
If your reasons for wanting to put on weight are on medical grounds, it’s best to consult a medical professional before you start.
Why Smoothies and Shakes are Great for Adding Extra Pounds
Because smoothies are such an easy way to consume calories, they’re perfect for packing more into your day.
Let’s face it; it’s far easier to drink several of those high calorie shakes over the course of a day than to fit in the equivalent amount of “whole” foods - especially if you’re on the go a lot.
You can potentially consume thousands of calories just by drinking smoothies, and best of all, downing them takes a lot less time than cooking and chewing the same foods!
Smoothies are a particularly good option if you don’t have a great appetite as they can be easier to tolerate than whole foods.
The trick is to make sure that your smoothies are full of healthier types of foods, rather than sugary ingredients.
Which Foods Can Help You Gain Weight Healthily?
We've rounded up the healthiest foods to include in your smoothies, that will also help you to gain weight effectively:
Avocado is full of heart-healthy unsaturated fats, which is why you’re advised to limit portion sizes under normal circumstances. It has tons of additional health benefits.
When added to smoothies, avocado gives a deliciously creamy texture and goes well in lots of different combinations.
Nuts contain quite a lot of healthy fats, which unsurprisingly translates into calories too. Some nuts are more calorific than others. Most nuts also contain a good amount of fiber, including almonds.
You can blend nuts into your smoothies or use them in butter form, such as almond or peanut butter, to get the same benefits.
Chia, hemp, and flax seeds are a great source of protein, healthy fats, and calories while also offering nutritious benefits. Hemp and chia seeds, in particular, have a good amount of fat, fiber, and protein.
>> Know someone expecting? check out these healthy smoothies for pregnancy full of healthy fats! <<
#4 Coconut Oil
Coconut oil contains saturated fats and has had bad press because of this. In fact, 90 percent of it is saturated fat! But this isn’t nearly as unhealthy as it may sound. Coconut oil is now considered to be something of a superfood due to its benefits for health.
The fat content is mostly fatty acids, and studies have shown that people who consume a lot of coconut oil are actually really healthy!
Like most whole grains, oats are calorie-rich and also contain a good amount of fiber. They contain more protein and fatty acids than most whole grains.
#6 Full Fat Dairy
Full-fat milk and yogurt are full of protein and fat. They can be a much healthier option than alternatives.
#7 Protein Powders
If you need a bit more of a helping hand in getting protein into your diet, protein powders are an ideal way to do this. They work best if you want to build muscle through workouts.
You can either go or Whey or plant-based protein powders, depending on your nutrition preferences.
Eat More Frequently
Another healthy way is eating more frequently. Underweight people tend to fill up and feel full much faster. It is best to eat five to six smaller meals throughout the day instead of two to three larger meals.
Go for the Nutrient-Rich Foods
When eating these small meals throughout the day, you also want to reach for those nutrient-rich foods, including whole wheat breads, pastas, cereals, fruits and vegetables, dairy products, lean proteins, and nuts and seeds.
Throughout your journey, you should never forget to treat yourself so it would keep you motivated. However, you want to be very aware of the sugar and fat you are consuming.
Make sure there is some kind of nutritional value that can go along with those added calories. Yogurt bars, for example, are a great choice and would go well with a delicious smoothie for a quick snack and treat, without spiking your blood sugar level.
Exercise is important whether you are trying to gain or lose weight. Strength training is especially important and can help you put on some pounds by building up your muscles and muscle mass. It is also a good way to get your appetite going.
Consider Your Drink Choices
You should also watch what you are drinking as well as watching what you eat. Some people sip on beverages before and during a meal but doing this can actually hurt your appetite. Instead, drink higher calorie beverages with a snack or 30 minutes after a meal instead of with the meal.
When choosing your drinks, try to avoid diet sodas, coffee, and other drinks that have fewer calories and no nutritional value. This is when you should consider drinking high-calorie smoothies to help you with your weight gain.
Healthy Smoothie Recipes for Weight Gain
Try these 11 delicious and healthy smoothie recipes for weight gain - you can rotate between them and never get bored with the tastes!
Other Foods to Help with Healthy Weight Gain
In addition to all the delicious foods above to include in your smoothies, there are a few other items you may want to have on hand for your journey:
Nuts and Nut Butters
Even one small handful of almonds can provide you with over 7 grams of protein and a ton of healthy fats. They are very calorie-dense and can add calories when needed.
They can be added easily to your smoothies, yogurts, and other snacks and meals. However, keep an eye out for those with added sugar and extra oils. Those are the ones you will want to stay away from. Always check the ingredients list carefully, and only choose the ones that have a single ingredient, such as this one (100% almonds).
This is a low carb source for weight gain and is easy to make. It can also be conveniently added to other proteins to create a well-rounded meal quickly before you head out the door - even if it is just the microwaveable rice.
Rice can also be made ahead so you can prep your meals throughout the week.
High Protein Smoothies
It is always best to make your own smoothies rather than purchase the commercially manufactured smoothies, so you know exactly what it is you are consuming. You also have full control over the flavors.
The recipes on this page are perfect for that! Depending on the type of high protein smoothie you choose from the many recipes above, you may be able to gain an extra 400-600 calories to go alongside a healthy portion of protein and a high amount of essential vitamins and minerals your body needs.
I really hope you enjoyed reading this article and enjoyed making the smoothies. Let me know your thoughts in the comments section.
I’d love to hear what smoothies you’re planning to make for helping you to put on some extra weight!
Please feel free to share this piece so that more people can discover how to make the perfect healthy weight gain smoothies.