Gaining weight can be as challenging as losing it, particularly for those with fast metabolisms or smaller appetites. Whilst the fitness world often focuses on weight loss, many people struggle to achieve healthy weight gain. High-calorie protein shakes offer an excellent solution, providing essential nutrients and calories in an easily digestible format.
These homemade protein shakes for weight gain aren’t just calorie-dense, they’re nutritionally balanced, delicious, and perfect for supporting your fitness goals. Whether you’re looking to build muscle mass, recover from illness, or simply reach a healthier weight, these mass gainer smoothies will help you achieve your objectives whilst nourishing your body.
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Why Protein Shakes Work for Weight Gain
Protein shakes for weight gain offer several advantages over traditional high-calorie foods. They’re easily digestible, allowing your body to absorb nutrients quickly without feeling overly full. Unlike processed high-calorie snacks, these healthy weight-gain drinks provide essential macronutrients, including protein, healthy fats, and complex carbohydrates.
The liquid format makes it easier to consume additional calories throughout the day. Eating enough solid food to achieve a caloric surplus is challenging, but drinking calories feels less overwhelming. High-calorie protein shakes can provide 800-1,200 calories per serving, making them an efficient way to increase your daily intake.
Additionally, protein supports muscle growth and repair, ensuring that your weight gain includes lean muscle mass rather than just fat. This is particularly important for athletes, bodybuilders, or anyone in resistance training.
How Many Calories Do You Need for Weight Gain?
To gain weight healthily, you typically need to consume 300-500 calories above your daily maintenance level. This means eating 2,500-3,500 calories daily for most adults, depending on age, gender, activity level, and metabolism.
Weight gain smoothies can contribute 25-40% of your daily caloric needs in a single serving. This makes them particularly valuable for:
- People with small appetites
- Athletes with high caloric requirements
- Individuals recovering from illness
- Those with fast metabolisms
- Anyone struggling to gain weight through food alone
The key is consistency. Drinking one or two 1000-calorie protein shake recipes daily, alongside regular meals, can help you achieve steady, healthy weight gain of 0.5-1 pound per week.
Best Protein Shake Recipes for Weight Gain
These 12 high-calorie protein shake recipes have been carefully crafted to provide maximum nutritional value while supporting your weight gain goals. Each recipe includes detailed calorie counts, preparation times, and protein content to help you choose the perfect shake for your needs. From indulgent chocolate treats to refreshing fruit blends, these homemade protein shakes offer something for every taste preference whilst delivering the calories and nutrients your body needs to gain weight healthily.
1. Pumpkin Pie Protein Shake with Egg Whites
This seasonal favourite combines autumn’s warm, comforting flavours with serious weight gain potential. The egg whites provide a complete amino acid profile without added fats, whilst the pumpkin purée delivers essential vitamins and natural sweetness that makes this shake taste like dessert.
Prep Time: 5 minutes
Servings: 2
Calories: 1,180 per serving
Protein: 68g
Ingredients:
- 6 egg whites
- 240ml whole milk
- 200g pumpkin purée
- 1 frozen banana
- 2 tbsp almond butter
- 1 tsp cinnamon
- 1 tsp vanilla extract
- 2 scoops vanilla protein powder
Instructions:
- Add all ingredients to a high-speed blender
- Blend for 60-90 seconds until smooth and creamy
- Pour into glasses and serve immediately
Nutritional Benefits: This autumnal favourite provides high-quality protein from egg whites, whilst the pumpkin adds beta-carotene and fibre. The combination of healthy fats from almond butter and carbohydrates from a banana makes it perfect for post-workout recovery.
2. Peanut Butter Avocado Smoothie
This powerhouse combination delivers an impressive calorie count whilst providing heart-healthy fats and plant-based nutrition. The creamy avocado creates a luxurious texture, whilst the peanut butter adds familiar comfort flavours that make this nutrient-dense shake surprisingly indulgent.
Prep Time: 4 minutes
Servings: 2
Calories: 1,240 per serving
Protein: 52g
Ingredients:
- 1 large ripe avocado
- 3 tbsp natural peanut butter
- 300ml whole milk
- 2 tbsp cocoa powder
- 4 Medjool dates (pitted)
- 1 frozen banana
- 2 scoops of chocolate protein powder
Instructions:
- Combine all ingredients in a blender
- Blend until completely smooth, about 90 seconds
- Add ice if desired for a thicker consistency
Nutritional Benefits: Avocado provides heart-healthy monounsaturated fats, while peanut butter adds protein and calories. Dates offer natural sweetness and potassium.
3. Banana Coffee Smoothie
Perfect for coffee enthusiasts who want to combine their caffeine fix with their weight gain goals. This energising blend provides natural sugars for quick energy, healthy fats for sustained fuel, and the beloved coffee flavour that makes it an ideal breakfast or pre-workout option.
Prep Time: 5 minutes
Servings: 2
Calories: 1,050 per serving
Protein: 48g
Ingredients:
- 2 large bananas
- 240ml strong cold coffee
- 240ml coconut milk (full-fat)
- 2 tbsp almond butter
- 1 tsp cinnamon
- 2 scoops vanilla protein powder
- 1 tbsp maple syrup
Instructions:
- Brew coffee and allow it to cool completely
- Add all ingredients to the blender
- Blend until smooth and frothy
- Serve over ice if preferred
Nutritional Benefits: This shake provides natural caffeine for coffee lovers, while coconut milk adds medium-chain triglycerides for quick energy and sustained calories.
4. Coconut Pineapple Orange Protein Shake
Transport yourself to a tropical paradise with this refreshing blend, which proves weight gain shakes don’t have to be heavy or overwhelming. The natural enzymes in pineapple aid digestion, while the combination of citrus fruits provides an energising vitamin C boost that makes this perfect for hot summer days.
Prep Time: 4 minutes
Servings: 2
Calories: 980 per serving
Protein: 42g
Ingredients:
- 200g fresh pineapple chunks
- 1 large orange (peeled)
- 300ml coconut milk
- 1 frozen banana
- 2 scoops vanilla protein powder
- 1 tsp vanilla extract
- 2 tbsp coconut flakes
Instructions:
- Combine all ingredients in a blender
- Blend until smooth and tropical
- Garnish with coconut flakes if desired
Nutritional Benefits: This tropical blend provides vitamin C, digestive enzymes from pineapple, and healthy fats from coconut milk for sustained energy.
5. Dark Chocolate Peppermint Protein Shake
Indulge your sweet tooth whilst supporting your weight gain journey with this sophisticated shake that tastes like a luxury dessert. The combination of antioxidant-rich dark chocolate and refreshing mint creates a complex flavour profile that satisfies cravings whilst delivering serious nutritional value.
Prep Time: 5 minutes
Servings: 2
Calories: 1,150 per serving
Protein: 58g
Ingredients:
- 80g dark chocolate (70% cocoa)
- 300ml whole milk
- 10 fresh mint leaves
- 2 scoops of chocolate protein powder
- 1 frozen banana
- 2 tbsp Greek yoghurt
- 1 tbsp honey
Instructions:
- Melt the chocolate and cool it slightly
- Add all ingredients to the blender
- Blend until smooth and refreshing
Nutritional Benefits: Dark chocolate provides antioxidants and natural mood boosters, whilst mint aids digestion and adds a refreshing finish.
6. Vanilla Cashew Shake
This sophisticated shake elevates the classic vanilla flavour with creamy, nutrient-dense cashews that provide natural richness without overwhelming sweetness. Soaking creates an incredibly smooth texture that rivals any commercial shake, delivering plant-based protein and essential minerals.
Prep Time: 6 minutes
Servings: 2
Calories: 1,200 per serving
Protein: 55g
Ingredients:
- 80g raw cashews (soaked for 2 hours)
- 300ml almond milk
- 2 scoops vanilla protein powder
- 1 frozen banana
- 2 tbsp chia seeds
- 1 tsp vanilla extract
- 2 tbsp maple syrup
Instructions:
- Soak cashews in water for 2 hours, then drain
- Blend all ingredients until completely smooth
- Let sit for 5 minutes to allow the chia seeds to expand
Nutritional Benefits: Cashews provide healthy fats and magnesium, whilst chia seeds add omega-3 fatty acids and fibre for digestive health.
7. Creamsicle Smoothie
Recreate the nostalgic joy of childhood ice cream treats with this protein-packed version that delivers serious nutrition alongside familiar flavours. The combination of dairy and citrus creates a perfectly balanced shake that feels like a treat but supports your weight gain goals with high-quality protein and essential nutrients.
Prep Time: 4 minutes
Servings: 2
Calories: 1,100 per serving
Protein: 50g
Ingredients:
- 300ml whole milk
- 150g Greek yoghurt
- 100ml fresh orange juice
- 2 scoops vanilla protein powder
- 60ml double cream
- 1 frozen banana
- Zest of 1 orange
Instructions:
- Combine all ingredients in a blender
- Blend until thick and creamy
- Serve immediately for the best texture
Nutritional Benefits: This nostalgic treat provides probiotics from Greek yoghurt and vitamin C from fresh oranges, creating a dessert-like experience.
8. Banana Nutella Smoothie
Sometimes, the most effective weight gain strategies are also the most enjoyable. This indulgent shake transforms everyone’s favourite chocolate-hazelnut spread into a nutritious beverage that delivers impressive calorie density whilst satisfying the strongest sweet cravings.
Prep Time: 3 minutes
Servings: 2
Calories: 1,280 per serving
Protein: 48g
Ingredients:
- 2 large bananas
- 4 tbsp Nutella
- 300ml whole milk
- 150g Greek yoghurt
- 2 scoops vanilla protein powder
- 1 tsp vanilla extract
Instructions:
- Add all ingredients to the blender
- Blend until smooth and indulgent
- Serve immediately
Nutritional Benefits: Whilst indulgent, this shake provides potassium from bananas and protein from yoghurt, making it a satisfying treat that supports weight gain goals.
9. Triple Berry Protein Smoothie
Harness the antioxidant power of nature’s candy with this vibrant blend, which proves that healthy weight gain shakes can be both nutritious and delicious. The mixture of berries provides natural sweetness and essential vitamins, while the nut butter and protein powder ensure you’re getting the calories and nutrients needed for healthy weight gain.
Prep Time: 4 minutes
Servings: 2
Calories: 950 per serving
Protein: 45g
Ingredients:
- 200g mixed berries (blueberries, raspberries, blackberries)
- 300ml almond milk
- 1 banana
- 2 scoops vanilla protein powder
- 2 tbsp chia seeds
- 2 tbsp almond butter
- 1 tbsp honey
Instructions:
- Combine all ingredients in a blender
- Blend until smooth and vibrant
- Allow to sit for 5 minutes before serving
Nutritional Benefits: This smoothie is packed with antioxidants from berries and omega-3s from chia seeds. It supports recovery and provides natural energy.
10. Super Spinach Banana Smoothie
Don’t let the vibrant green colour fool you. This nutritional powerhouse tastes surprisingly sweet and provides an excellent way to increase your vegetable intake and calorie consumption. The spinach adds essential vitamins and minerals without affecting the delicious banana and peanut butter flavour combination.
Prep Time: 4 minutes
Servings: 2
Calories: 1,020 per serving
Protein: 52g
Ingredients:
- 2 large handfuls of fresh spinach
- 2 bananas
- 3 tbsp peanut butter
- 300ml whole milk
- 2 scoops vanilla protein powder
- 1 tbsp ground flaxseed
- 1 tsp vanilla extract
Instructions:
- Add spinach and milk first to the blender
- Add remaining ingredients
- Blend until completely smooth and green
Nutritional Benefits: Don’t let the colour fool you. This nutritional powerhouse provides iron, folate, and vitamins while tasting surprisingly sweet from the bananas.
11. Weight Gain Chocolate Smoothie
This chocolate lover’s dream delivers maximum indulgence alongside serious nutritional benefits. The rich cocoa flavour satisfies intense chocolate cravings whilst the combination of fruits, nuts, and oats provides sustained energy and the caloric density needed for effective weight gain.
Prep Time: 5 minutes
Servings: 2
Calories: 1,180 per serving
Protein: 58g
Ingredients:
- 3 tbsp cocoa powder
- 2 tbsp peanut butter
- 1 frozen banana
- 100g mixed berries
- 300ml coconut milk (full-fat)
- 2 scoops of chocolate protein powder
- 2 tbsp oats
Instructions:
- Combine all ingredients in a blender
- Blend until rich and chocolatey
- Serve immediately for the best flavour
Nutritional Benefits: This chocolate lover’s dream combines antioxidants from cocoa and berries with sustained energy from oats and healthy fats.
12. PB&J Smoothie
Transform the beloved childhood sandwich into a sophisticated weight gain smoothie that delivers nostalgia alongside serious nutrition. This creative blend captures all the familiar flavours of peanut butter and jam whilst providing the protein, healthy fats, and complex carbohydrates your body needs for healthy weight gain.
Prep Time: 4 minutes
Servings: 2
Calories: 1,150 per serving
Protein: 55g
Ingredients:
- 3 tbsp natural peanut butter
- 2 tbsp strawberry jam
- 200g mixed berries
- 40g rolled oats
- 300ml whole milk
- 2 scoops vanilla protein powder
- 1 banana
Instructions:
- Add all ingredients to the blender
- Blend until smooth and nostalgic
- Enjoy the childhood favourite in liquid form
Nutritional Benefits: This nostalgic treat provides complex carbohydrates from oats, natural sugars from fruit, and plenty of protein for sustained energy.
Tips for Making High-Calorie Protein Shakes
Creating the perfect weight-gain protein shake isn’t just about throwing ingredients together. It’s about maximising calorie density while maintaining great taste and smooth texture. These expert tips will help you craft high-calorie protein shakes that not only support your weight-gain goals but also taste so good you’ll look forward to drinking them.
From selecting the right base ingredients to perfecting your blending technique, these strategies ensure every shake delivers maximum nutritional value and satisfaction.
Choose the Right Base: Full-fat, coconut, or nut milk provides more calories than water or low-fat alternatives. Each 240ml of whole milk adds approximately 150 calories.
Add Healthy Fats: Include ingredients like avocado, nut butters, coconut oil, or seeds. These not only increase calories but also help with nutrient absorption and satiety.
Include Complex Carbohydrates: Oats, dates, bananas, and sweet potatoes add calories whilst providing sustained energy and fibre.
Blend in Stages: Start with liquids and soft ingredients, then add protein powder and ice last to achieve the smoothest texture.
Meal Prep Strategy: Prepare smoothie packs by portioning frozen ingredients into bags. Simply add liquid and blend when ready.
When to Drink Weight Gain Shakes
Timing your protein shake consumption can significantly impact your weight gain success and overall nutrition strategy. Understanding when to drink these high-calorie shakes helps maximise nutrient absorption, supports muscle recovery, and ensures you’re adding calories without disrupting your regular meal schedule. Strategic timing also helps optimise protein synthesis and energy levels throughout the day, making your weight gain journey more effective and sustainable.
Post-Workout: Within 30-60 minutes after exercise to maximise muscle protein synthesis and replenish glycogen stores.
Between Meals: Increase daily caloric intake as a mid-morning or afternoon snack without affecting appetite for main meals.
Before Bed: A slower-digesting shake with casein protein or Greek yoghurt can provide overnight nutrition for muscle recovery.
Breakfast Addition: Alongside breakfast, for those struggling with a morning appetite.
The key is consistency. Drinking these mass gainer smoothies regularly while maintaining a balanced diet will help you achieve steady, healthy weight gain.
These high-calorie protein shakes provide a delicious, convenient way to support healthy weight gain whilst nourishing your body with essential nutrients. Whether you’re an athlete looking to build muscle mass or struggling to maintain a healthy weight, these recipes offer variety, nutrition, and the calories needed to reach your goals. Remember to combine these shakes with a balanced diet and an appropriate exercise routine for optimal results.
FAQs
1. How many protein shakes should I drink per day for weight gain?
Consume 1-2 protein shakes daily alongside regular meals for healthy weight gain. This typically provides an additional 1,000-2,000 calories daily, ideal for gradual weight gain of 0.5-1 pound per week.
2. When is the best time to drink weight gain shakes?
The optimal times are post-workout (within 30-60 minutes), between meals as snacks, or before bed. Post-workout timing maximises muscle protein synthesis, whilst between-meal consumption helps increase total daily calories without affecting appetite for main meals.
3. Can I meal prep weight gain protein shakes?
Yes, most shakes can be stored in the fridge for up to 24 hours. However, ingredients like bananas may brown, and chia seeds will continue to expand. For best results, prepare dry ingredients in advance and blend with liquids when ready to drink.
4. Are homemade protein shakes better than commercial mass gainers?
Homemade protein shakes often provide better nutritional quality, fewer artificial ingredients, and more customisation options. You can control sugar content, add whole foods, and adjust flavours to your preference, whilst often saving money compared to commercial alternatives.
5. What if I’m lactose intolerant?
Many recipes can be adapted using plant-based alternatives like almond, oat, or coconut milk. Greek yoghurt can be replaced with coconut yoghurt, and lactose-free protein powders are widely available.
