If you struggle to eat big meals, drinking your calories is one of the easiest ways to gain weight. A homemade smoothie made with milk, fruit, nuts and oats can easily give you 400 to 700 calories in a single glass. Here are 10 healthy recipes to try.
Quick answer: To make a high-calorie smoothie, blend a base of whole milk or curd with a banana or mango, a scoop of nuts or peanut butter, oats, and a protein source like whey, paneer or Greek yogurt. Drink one between meals each day.
10 High-Calorie Smoothies
Each recipe makes one large glass. Calories are approximate and depend on your ingredients.
1. Banana Nut Protein Smoothie
1 large banana, 300 ml whole milk, 1 scoop whey protein or 100 g Greek yogurt, 15 almonds, 2 tablespoons oats. About 600 kcal.
2. Berry Avocado Smoothie
Half an avocado, 1 cup mixed berries, 250 ml milk, 1 tablespoon honey. About 450 kcal.
3. Peanut Butter Banana Smoothie
2 tablespoons peanut butter, 1 banana, 300 ml milk, 2 tablespoons oats. About 650 kcal.
4. Cherry Almond Smoothie
1 cup cherries (fresh or frozen), 1 tablespoon almond butter, 250 ml milk, 100 g curd. About 450 kcal.
5. Green Protein Smoothie
A handful of spinach, 1 banana, 1 scoop protein, 1 tablespoon peanut butter, 300 ml milk. About 550 kcal.
6. Chocolate Cherry Smoothie
1 tablespoon cocoa powder, 1 cup cherries, 1 banana, 300 ml milk, 1 scoop protein. About 500 kcal.
7. Nutty Banana Oat Smoothie
1 banana, 4 tablespoons oats, 10 cashews, 300 ml milk, 1 teaspoon honey. About 550 kcal.
8. Berry Almond Protein Smoothie
1 cup berries, 15 almonds, 1 scoop protein, 300 ml milk. About 450 kcal.
9. Chia Berry Blast Smoothie
1 tablespoon chia seeds (soaked), 1 cup berries, 1 banana, 250 ml milk, 100 g curd. About 450 kcal.
10. Date and Almond Smoothie
5 soft dates, 15 almonds, 300 ml milk, 1 scoop protein or 50 g paneer. About 600 kcal.
Tips for Better Weight Gain Smoothies
- Add protein: Whey, Greek yogurt, curd or paneer help you build muscle, not just gain weight. The International Society of Sports Nutrition notes that active people benefit from higher protein intakes.
- Use whole milk: It has more calories than toned or skimmed milk.
- Add healthy fats: Nuts, nut butter, seeds and avocado raise calories easily.
- Drink between meals: So the smoothie adds to your meals rather than replacing them.
Benefits of High-Calorie Smoothies
- Easy to drink when you’re not hungry
- Quick to make and carry
- Packed with vitamins, minerals and protein when made with whole foods
Frequently Asked Questions
Do high-calorie smoothies help with weight loss?
No. These smoothies are designed for weight gain. For weight loss, use smaller portions, skip the nut butters and honey, and use toned milk or water.
Can high-calorie smoothies replace meals?
Occasionally, yes. But for steady weight gain, drink them between meals so they add extra calories.
Can I have a smoothie before or after a workout?
Yes. A smoothie with protein and carbs is a convenient pre- or post-workout snack.
The Bottom Line
High-calorie smoothies make gaining weight much easier. Blend whole milk or curd with fruit, nuts, oats and a protein source, drink one between meals each day, and combine them with strength training to gain healthy weight.
This article is for general information only. If you have diabetes, a nut or dairy allergy, or another medical condition, please adjust the recipes or check with your doctor or a registered dietitian.
Sources
About the Author: Nikilesh Srinivasan
Nikilesh Srinivasan has been in the fitness industry for more than 6 years and has trained many people, from complete beginners to regular gym-goers. He writes practical workout and nutrition guides based on that experience, checked against trusted research.
