To successfully achieve weight gain, it is essential to consume more calories than you expend. Incorporating protein shakes or smoothies made with ingredients such as bananas (kela), eggs (anda), yogurt (dahi), avocado (makhanphal), and tofu (tofu) can provide the necessary nutrition without causing discomfort or bloating. For those on a weight gain journey, consistently meeting calorie requirements can often pose a challenge. A widely adopted approach involves utilizing liquid calories from nutrient-rich protein shakes and smoothies. These flavorful beverages serve as a concentrated source of essential nutrients, including proteins, carbohydrates, and healthy fats, along with vital vitamins and minerals, all while preventing the sensation of excessive fullness. They can effortlessly complement your existing meals.

Below, you will find a selection of 12 top protein shake recipes designed specifically to support weight gain.

1. Chocolate Peanut Butter Shake with Greek Yogurt

What could possibly be more delightful than the combination of chocolate and peanut butter? This delectable shake features Greek yogurt as its primary protein source, complemented by calorie-dense ingredients such as peanut butter and honey, making it an excellent choice for those looking to enhance their weight gain.

Ingredients

  • 1 large banana
  • 100 mL whole milk (approximately 1/2 cup)
  • 21 grams unsweetened cocoa powder (around 3 tbsp.)
  • 170 grams full-fat plain Greek yogurt (approximately 3/4 cup)
  • 21 grams honey (about 1 tbsp.)
  • 16 grams peanut butter (approximately 1 tbsp.)

Instructions

  1. Begin by adding all the ingredients into a blender, then blend at high speed until the mixture is thick and smooth.
  2. To avoid clumping, it's advisable to incorporate the cocoa powder gradually during blending.

View the original recipe

Nutrients

  • Calories: 587
  • Protein: 30 grams
  • Fat: 23 grams
  • Carbs: 65 grams

2. Triple Berry Smoothie with Egg Whites

Incorporating pasteurized egg whites into smoothies offers a fantastic way to enhance their protein levels while keeping the flavor intact. The pasteurization process eliminates harmful bacteria, ensuring that most packaged egg whites are safe for raw consumption. This delightful smoothie features a blend of antioxidant-rich berries, zesty orange juice, and egg whites, making it a quick and nutritious choice for an energy boost.

Ingredients

  • 100 g (approximately 3/4 cup) of pasteurized egg whites
  • 100 g (around 1/2 cup) of fresh or frozen strawberries 
  • 100 g (roughly 1/4 cup) of fresh or frozen blueberries 
  • 100 g (about 1/4 cup) of fresh or frozen raspberries
  • 140 g of a small avocado 
  • 100 g (approximately 1/2 cup) of orange juice

Instructions

  1. Combine all ingredients in a blender and blend at medium speed until you achieve a smooth consistency.

View original recipe

Nutrients

  • Calories: 491
  • Protein: 26 grams
  • Fat: 23 grams
  • Carbs: 45 grams

3. Green Smoothie with Greek Yogurt

While smoothies designed for weight gain are often centered around increasing caloric intake, they can also incorporate a wealth of nourishing components. This particular protein-rich smoothie utilizes full-fat Greek yogurt as its foundation and is brimming with an array of nutrient-dense fruits and vegetables, making it both delicious and healthful.

Ingredients

  • 1 medium ripe banana (Kela)
  • 1 cup (approximately 165 grams) of fresh, canned, or frozen pineapple (Ananas)
  • 3 cups (around 30 grams) of fresh spinach (Palak)
  • 1 cup (approximately 245 grams) of full-fat plain Greek yogurt
  • 180 mL (6 ounces) of your preferred fruit juice

Instructions

  1. Place all ingredients into a blender and blend until you achieve a smooth consistency.

Nutrients

  • Calories: 495
  • Protein: 28 grams
  • Fat: 11 grams
  • Carbohydrates: 71 grams

4. Coffee Protein Smoothie with Whey Protein

This delightful smoothie merges the rich flavors of coffee and chocolate protein powder, making it an excellent option for those looking to gain weight. The caffeine in the coffee provides a stimulating boost, making it particularly effective as a pre-workout beverage.

Ingredients

  • 160 mL (approximately 2/3 cup) brewed coffee, chilled, plus extra if desired
  • 8 to 10 ice cubes
  • 1 medium frozen banana
  • 7 grams (1 tbsp.) cocoa powder
  • 16 grams (1 tbsp.) almond butter (badam)
  • 25 grams (1/4 cup) or roughly 1 scoop of chocolate or mocha whey protein powder
  • 30 grams (2 tbsp.) chia seeds (sabja)

Instructions

  1. In a high-speed blender, combine all the ingredients.
  2. Blend until the mixture is smooth, adding more coffee if a thinner consistency is preferred.

View original recipe

Nutrients

  • Calories: 385
  • Protein: 14.5 grams
  • Fat: 18.1 grams
  • Carbohydrates: 50.3 grams

5. Apple Cinnamon Hemp Heart Protein Smoothie

The delightful pairing of apple and cinnamon creates a warm and inviting flavor, and this smoothie elevates the experience by incorporating an array of nutritious ingredients to boost the overall caloric content. While you may choose to peel the apples before blending, it's worth noting that the skin contains insoluble fiber, which is excellent for promoting gut health.

This smoothie is quite substantial and may be more than you can consume in one sitting. However, feel free to divide the mixture into several servings and enjoy it within 24 hours for maximum freshness.

Ingredients

  • 1 1/2 cups (360 mL) whole milk
  • 2 small apples , thoroughly washed and sliced
  • 1/3 cup (26 grams) rolled oats
  • 2 tbsp. (32 grams) almond butter
  • 2 tbsp. (20 grams) hemp hearts
  • 2 tbsp. (30 grams) chia seeds
  • 1 medjool date
  • 1 tsp. (5 mL) vanilla extract
  • Cinnamon to taste
  • 2 handfuls of ice cubes

Instructions

  1. Begin by placing all the ingredients into a high-speed blender. Blend on high until the mixture is completely smooth. Explore the original recipe for more insights.

Nutrients

  • Calories: 895
  • Protein: 32 grams
  • Fat: 47 grams
  • Carbs: 86 grams

6. Strawberry Banana Smoothie with Kefir

Kefir is a delightful fermented milk drink that resembles yogurt in flavor and texture. This nutritious beverage is rich in beneficial bacteria, which are produced during the fermentation process, contributing to gut health. Moreover, kefir offers approximately 9 grams of protein per 100 grams, making it a fantastic choice for a smoothie aimed at weight gain. This straightforward recipe utilizes full-fat kefir to slightly enhance the overall calorie content.

Ingredients

  • 100 grams (around 0.7 cups) fresh or frozen strawberries 
  • 1 ripe medium banana
  • 100 grams (approximately 0.4 cups) whole milk kefir 
  • 20 grams (about 0.25 cups) oats 
  • A handful of ice cubes (optional)

Instructions

  1. Place all the ingredients in a blender and blend thoroughly until the mixture achieves a smooth, puree-like consistency.

Nutrients

  • Calories: 403
  • Protein: 14 grams
  • Fat: 11 grams
  • Carbs: 62 grams

7. Chocolate Avocado Smoothie with Flaxseed

Although it might seem unusual to pair chocolate with avocado, this unique combination creates a delightful nutrient-dense smoothie that is both delicious and satisfying. The creamy texture of avocado enhances the richness of chocolate, making it an enjoyable treat.

Incorporating ground flaxseed into this recipe offers a fantastic source of omega-3 fatty acids, which can be beneficial for heart health, joint function, and digestive wellness. This smoothie serves as an excellent option for a mid-meal snack or as a nutritious meal replacement.

Ingredients

  • 100 mL whole milk (240 mL in original recipe)
  • 100 g ripe avocado (1/2 large avocado), free of brown spots
  • Approximately 100 g pitted dates (4 to 6 dates)
  • 18 g unsweetened cocoa powder (about 2 1/2 tbsp.)
  • A handful of ice cubes
  • 5 mL vanilla extract (1 tsp.)
  • 1 medium banana
  • 25 g chocolate whey protein powder (1/4 cup)
  • 7 g ground flaxseed (1 tbsp.)

Instructions

  1. Place all the ingredients into a blender and blend on high speed until the mixture is completely smooth and homogenous.
  2. If you prefer a sweeter taste, feel free to add additional dates.

Nutrients

  • Calories: 671
  • Protein: 36 grams
  • Fat: 27 grams
  • Carbohydrates: 71 grams

8. Blueberry Smoothie with Silken Tofu

While tofu often brings to mind dishes like stir-fries or scrambles, this versatile soy product can also enhance your smoothies, serving as a remarkable source of plant-based protein. In the realm of tofu, various textures exist, but this particular recipe utilizes silken tofu, the softest variety, which blends effortlessly into shakes and smoothies, creating a creamy texture.

Ingredients

  • 100g silken tofu
  • 240 mL unsweetened soy milk
  • 1 medium banana
  • 2 to 3 ice cubes (optional)
  • 100g fresh or frozen blueberries
  • 21g honey

Instructions

  1. Begin by draining the tofu to eliminate excess water.
  2. In a blender, combine the tofu, soy milk, banana, and ice (if using) and blend for 30 seconds.
  3. Next, incorporate the blueberries and honey, then blend until you achieve a smooth consistency.

View original recipe

Nutrients

  • Calories: 493
  • Protein: 28 grams
  • Fat: 13 grams
  • Carbohydrates: 66 grams

9. High-Calorie 1,000-Calorie Smoothie with Whey Protein

If you're aiming to increase your caloric intake for weight gain, this 1,000-calorie whole food smoothie is an excellent choice. It's designed to provide a substantial amount of nutrition in a single serving. Utilizing common ingredients that you might already have in your pantry, this smoothie serves as a convenient and economical way to fulfill your calorie requirements without making you feel excessively full. It’s an ideal option for anyone looking to enhance their dietary intake, whether you're in India, Australia, Japan, or Canada.

Ingredients

  • 100 grams frozen strawberries 
  • 100 grams peanut butter 
  • 100 grams medium banana 
  • 100 grams honey
  • 100 grams oats 
  • 50 grams whey protein powder 
  • 150 mL whole milk 

Instructions

  1. Begin by placing all listed ingredients into the jar of a high-speed blender, following the order presented from top to bottom.
  2. Blend until the mixture reaches a smooth consistency, ensuring it's free from any chunks.

Nutrients

  • Calories: 1,100
  • Protein: 69 grams
  • Fat: 36 grams
  • Carbohydrates: 125 grams

10. Bedtime Casein Protein Smoothie

For those aiming to gain weight, it's essential to avoid going to bed on an empty stomach. However, not everyone prefers a heavy meal right before sleep. This delightful bedtime smoothie incorporates casein, a slowly digesting milk protein, which ensures you remain nourished while you drift into dreamland.

Ingredients

  • 1 medium frozen banana
  • 1 scoop (25 grams) casein protein powder (chocolate or peanut butter variant)
  • 2 tablespoons (14 grams) unsweetened cocoa powder
  • 2 tablespoons (32 grams) peanut butter (mungfali ka makhan)
  • 1 1/2 cups (360 mL) whole milk (doodh)
  • 2 to 3 ice cubes

Instructions

  1. In a high-speed blender, combine all the ingredients and blend until you achieve a smooth consistency.

Nutrients

  • Calories: 655
  • Protein: 44 grams
  • Fat: 31 grams
  • Carbohydrates: 50 grams

11. Green Smoothie with Pea Protein

This delightful smoothie serves as an excellent vegan option, perfect for those seeking nutritious alternatives. While plant-based protein powders have traditionally faced criticism for being chalky and lacking flavor, substantial advancements have been made, enhancing their taste and overall palatability. This straightforward green smoothie combines only a few ingredients, making it an ideal choice for a wholesome breakfast or a refreshing workout recovery snack.

Ingredients

  • 100g unsweetened coconut milk
  • 1 medium frozen banana 
  • 16g peanut butter
  • 60g fresh spinach 
  • 25g vanilla pea protein
  • Handful of ice

Instructions

  1. Begin by adding all the ingredients to a high-speed blender, ensuring to pour in the coconut milk first.
  2. Blend at high speed until the mixture reaches a smooth consistency.

Nutrients

  • Calories: 363
  • Protein: 27 grams
  • Fat: 15 grams
  • Carbs: 30 grams

12. Pumpkin Pie Shake with Egg White Protein

This delightful pumpkin pie protein smoothie can be savored throughout the year, serving as a cozy between-meal snack or an ideal post-workout recovery drink. For those who prefer a nondairy protein source, egg white protein powder provides an exceptional alternative, especially for individuals who avoid dairy while still including animal products in their diet.

Ingredients

  • 100g whole milk (240 mL)
  • 100g frozen banana (approximately 1 medium banana)
  • 45g pumpkin puree (3 tbsp.)
  • 25g vanilla egg white protein powder (or your preferred protein powder)
  • 16g almond butter (1 tbsp.)
  • 1/8 tsp. pumpkin pie spice
  • 1/8 tsp. cinnamon
  • Handful of ice cubes
  • 6g graham cracker crumbs (1 tbsp., optional)

Instructions

  1. Add all ingredients, excluding the graham cracker crumbs, into a blender and blend until you achieve a smooth consistency.
  2. If you like, top with graham cracker crumbs for added texture and flavor.

Nutrients

  • Calories: 535
  • Protein: 36 grams
  • Fat: 19 grams
  • Carbs: 55 grams

Essential Ingredients for Weight Gain Shakes

Crafting a nutritious weight gain shake requires selecting ingredients that are high in calories yet packed with essential nutrients. It's crucial to ensure that each ingredient contributes positively to your health. Below is a comprehensive list of the most effective ingredients categorized by their nutrient type, perfect for those looking to increase their caloric intake in a delicious way.

Proteins

  • whey protein powder
  • casein protein powder
  • pea protein
  • pumpkin protein
  • brown rice protein
  • egg whites or egg white protein powder
  • Greek yogurt 
  • kefir
  • hemp protein
  • chia seeds 
  • silken tofu
  • whole fat cow’s milk
  • soy milk 

Carbohydrates

  • fruit juice (orange, pineapple, cranberry, cherry, apple, pomegranate)
  • whole fruits (bananas, mangoes, berries, peaches, apples, oranges)
  • oats and other grains 
  • honey 
  • dates 

Fats

  • flaxseed 
  • avocado 
  • nut butters
  • coconut oil
  • nuts (almonds, walnuts, cashews)
  • full fat Greek yogurt
  • chia seeds

The Bottom Line

For those aiming to gain weight, it is essential to consistently consume more calories than you expend. One effective method to enhance your caloric intake is by incorporating liquid calories through protein shakes and smoothies. The protein smoothies mentioned earlier feature a diverse array of wholesome ingredients to kickstart your journey. Feel free to get creative and mix in your preferred ingredients to develop unique flavor combinations that suit your taste.

One Important Tip

Consider this today: Embrace the power of fats. Fats provide a substantial 9 calories per gram, in contrast to the 4 calories per gram found in both protein and carbohydrates. By incorporating fat sources like nut butters , avocados, and flaxseeds into your smoothie, you can effectively elevate the calorie content without significantly increasing the overall volume. Additionally, opting for full-fat versions of milk, yogurt, and kefir can further enhance your caloric intake.