Quick Answer
Weight-gain smoothies work because they’re calorie-dense, easy to digest, and simple to scale up. Blend protein + carbs + healthy fats (e.g., dairy/soy milk, Greek yogurt or protein powder, oats/fruit, nut butter, seeds) to add an extra 250–600+ kcal/day with 20–40 g protein. For lean mass, pair with strength training and a small daily surplus. Sources
Key Takeaways (AEO)
- Build the base: Milk (dairy or soy) + Greek yogurt or protein powder + fruit + oats.
- Add calories smartly: Peanut/almond butter, avocado, chia/flax/hemp, honey/dates, coconut milk.
- Protein target: ~20–40 g per smoothie; daily ~1.6–2.2 g/kg of body weight. JISSN
- Timing: Anytime; post-workout smoothies can also help you hit carb targets for recovery. Nutrient timing
- Make it easy: If you’d rather not prep, use our portion-controlled High-Protein Meal Plans or build custom proteins/sides with Build-a-Meal Plan.
5 Delicious Weight-Gain-Friendly Smoothie Recipes
Notes: Calories/macros vary with brands and portion sizes. Use whole milk (or soy milk for dairy-free protein), full-fat yogurt, and a generous scoop of nut butter to increase calories.
1) Classic PB-Banana Bulker (≈700–900 kcal)
- Blend: 1 cup whole milk (or soy milk), 3/4 cup Greek yogurt or 1 scoop whey/pea protein, 1 large banana, 2 tbsp peanut butter, 1/3 cup oats, 1 tsp honey (optional), ice.
- Boost it: Add 1 tbsp flax or chia for extra calories and omega-3s.
2) Berry “Cheesecake” Gainer (≈600–800 kcal)
- Blend: 1 cup milk, 3/4 cup Greek yogurt, 1 cup frozen mixed berries, 2–3 tbsp light cream cheese (or extra yogurt), 1/4 cup oats, 1 tbsp ground flax, 1–2 tsp honey.
- Boost it: Swap milk for 1/2 cup canned coconut milk + 1/2 cup milk for richer texture.
3) Tropical Mango-Coconut Recovery (≈600–850 kcal)
- Blend: 3/4 cup canned coconut milk + 1/2 cup milk, 1 cup frozen mango, 1/2 cup pineapple, 1 scoop whey/pea protein, 1 tbsp chia, squeeze of lime.
- Boost it: Add 1/2 banana or 1–2 dates for extra carbs post-workout.
4) Chocolate Almond Oat Shake (≈650–900 kcal)
- Blend: 1 cup milk, 1 scoop chocolate protein, 1 banana, 2 tbsp almond butter, 1/3 cup oats, 1 tbsp cocoa powder, splash of coffee (optional), ice.
- Boost it: Stir in 1–2 tbsp dry milk powder for additional protein/calories.
5) Green Avocado Matcha Smoothie (≈550–750 kcal)
- Blend: 1 cup milk, 1/2 avocado, 1 banana, 3/4 cup Greek yogurt or 1 scoop protein, 1 tsp matcha powder, 1 tbsp hemp seeds, maple syrup to taste, ice.
- Boost it: Add 1 tbsp olive oil (neutral taste) for ~120 easy calories.
Dial It In (Macros, Timing, & Prep)
- Daily surplus: Aim for roughly +250–500 kcal/day for gradual, lean weight gain; adjust by weekly scale and gym performance. Physique nutrition review
- Protein spread: Include protein at each meal/snack (smoothies count) to support muscle. JISSN
- Post-workout: If training hard, include a carb-forward smoothie within 1–2 hours; for rapid recovery windows, use higher carbs. Nutrient timing
- Batch & freeze: Pre-portion fruit, oats, and seeds in freezer bags; add liquids and blend when ready.
Make It Easy
Want hands-off, macro-friendly meals while you focus on training? Explore our rotating High-Protein Meal Plans, customize plates with Build-a-Meal Plan, and check Nutrition Info for macros. For add-on snacks, see Healthy Protein-Rich Snacks.
FAQs
How many calories should a weight-gain smoothie have?
Most people do well with 500–800 kcal per smoothie, but your needs depend on training volume, appetite, and goals. Start lower and increase if weight isn’t rising 0.25–0.5 lb/week. See surplus guidance
What’s the best protein for smoothies?
Whey or casein blend smoothly; for dairy-free, use soy or pea protein (higher in essential amino acids than many other vegan options). Protein position stand
Can I make them without dairy or nuts?
Yes—use soy milk, pea/soy protein, coconut or oat yogurt, and swap nut butters for tahini or sunflower seed butter.
Related Reads
References
- Protein for training & body comp: JISSN Position Stand (2017). Journal of the International Society of Sports Nutrition
- Nutrient timing & post-exercise carbs: JISSN Position Stand (2017). JISSN
- Energy surplus for lean gains: Evidence-based physique nutrition review. Helms et al., 2014
- Protein quality (plant vs dairy): PDCAAS/DIAAS context and soy/pea options. van Vliet 2015/2018 reviews
