12 High-Calorie Protein Shakes for Healthy Weight Gain

Gaining weight in a healthy manner can be just as challenging as losing it, especially for individuals who are underweight or have a naturally fast metabolism. While whole foods should form the foundation of any diet, high-calorie protein shakes offer a convenient and efficient way to increase your daily caloric intake without feeling overly stuffed.

Protein shakes for weight gain combine nutrient-dense ingredients that deliver essential macronutrients—protein, carbohydrates, and healthy fats—along with vitamins and minerals. These liquid calories are easier to consume than large solid meals and can be strategically added to your daily nutrition plan.

Whether you’re an athlete looking to build muscle mass, someone recovering from illness, or simply trying to reach a healthier body weight, these 12 protein shake recipes will help you achieve your weight gain goals while nourishing your body.

Understanding Weight Gain Shakes

Weight gain shakes differ from standard protein shakes in their caloric density and macronutrient composition. While typical protein shakes might contain 150-250 calories, weight gain shakes typically pack 400-1,000+ calories per serving, making them powerful tools for increasing your daily energy intake.

The key to healthy weight gain is consuming more calories than your body burns while ensuring those calories come from nutritious sources. High-calorie protein shakes accomplish this by combining protein-rich bases with calorie-dense ingredients like nut butters, whole milk, oats, fruits, and healthy oils.

Best High-Calorie Protein Shake Recipes

1. Peanut Butter Banana Chocolate Shake

This classic combination delivers approximately 650 calories per serving with a perfect balance of protein, carbs, and healthy fats.

Ingredients:

• 2 cups (480 mL) whole milk
• 2 large ripe bananas
• 3 tablespoons (48 grams) natural peanut butter
• 2 tablespoons (14 grams) cocoa powder
• 1 scoop (30 grams) chocolate whey protein powder
• 1 tablespoon (21 grams) honey
• 1/2 cup (40 grams) rolled oats
• Ice cubes as needed

Instructions:

1. Add milk to blender first, followed by bananas and peanut butter
2. Add remaining ingredients and blend on high speed for 45-60 seconds
3. Add ice and blend until smooth and creamy

2. Berry Blast Protein Smoothie with Greek Yogurt

Packed with antioxidants and probiotics, this berry-rich shake provides around 550 calories and supports digestive health.

Ingredients:

• 1 cup (245 grams) full-fat Greek yogurt
• 1 cup (240 mL) whole milk
• 1 cup (150 grams) mixed berries (strawberries, blueberries, raspberries)
• 1 medium banana
• 2 tablespoons (20 grams) hemp hearts
• 2 tablespoons (40 grams) maple syrup
• 1/4 cup (60 mL) orange juice
• 1 tablespoon (14 grams) ground flaxseed

Instructions:

1. Combine all liquid ingredients in blender
2. Add yogurt, fruits, and remaining ingredients
3. Blend until completely smooth, approximately 60 seconds

3. Tropical Mango Coconut Protein Shake

Transport yourself to paradise with this tropical shake that delivers 700+ calories and healthy medium-chain triglycerides from coconut.

Ingredients:

• 1 1/2 cups (360 mL) full-fat coconut milk
• 1 cup (165 grams) frozen mango chunks
• 1 cup (165 grams) fresh pineapple
• 1 medium banana
• 1 scoop (30 grams) vanilla protein powder
• 2 tablespoons (32 grams) almond butter
• 2 tablespoons (30 grams) shredded coconut
• 1 tablespoon (15 mL) coconut oil

Instructions:

1. Pour coconut milk into blender
2. Add all fruits and remaining ingredients
3. Blend on high until creamy and smooth

4. Coffee Mocha Protein Power Shake

Perfect as a pre-workout boost or breakfast replacement, this caffeinated shake provides 620 calories and mental alertness.

Ingredients:

• 1 cup (240 mL) cold brewed coffee
• 1 cup (240 mL) whole milk
• 1 frozen banana
• 1 scoop (30 grams) chocolate protein powder
• 2 tablespoons (32 grams) almond butter
• 1 tablespoon (7 grams) cocoa powder
• 3 pitted dates
• 1 tablespoon (15 grams) chia seeds
• Ice cubes

Instructions:

1. Blend coffee, milk, and dates first to break down dates
2. Add remaining ingredients and blend until smooth
3. Add ice and pulse to desired consistency

5. Green Machine Weight Gainer Smoothie

Don’t let the green color fool you—this nutrient-packed shake tastes amazing and delivers 580 calories with plenty of vitamins and minerals.

Ingredients:

• 2 cups (60 grams) fresh spinach
• 1 1/2 cups (360 mL) whole milk
• 1 large banana
• 1 cup (165 grams) pineapple chunks
• 1/2 avocado
• 1 scoop (30 grams) vanilla protein powder
• 2 tablespoons (32 grams) peanut butter
• 1 tablespoon (21 grams) honey

Instructions:

1. Add milk and spinach to blender first, blend briefly
2. Add remaining ingredients
3. Blend on high until completely smooth with no leafy chunks

6. Oatmeal Cookie Protein Shake

Tastes like dessert but fuels like a meal! This shake provides approximately 750 calories with complex carbohydrates for sustained energy.

Ingredients:

• 2 cups (480 mL) whole milk
• 1/2 cup (80 grams) rolled oats
• 1 scoop (30 grams) vanilla protein powder
• 2 tablespoons (32 grams) almond butter
• 1 banana
• 1 teaspoon (5 mL) vanilla extract
• 1 teaspoon (3 grams) cinnamon
• 2 tablespoons (42 grams) maple syrup
• Pinch of sea salt

Instructions:

1. Soak oats in milk for 5 minutes to soften
2. Add all ingredients to blender
3. Blend until smooth and creamy

7. Strawberry Cheesecake Protein Shake

Indulgent and nutritious, this shake delivers 640 calories with probiotics from kefir and Greek yogurt.

Ingredients:

• 1 cup (240 mL) plain kefir
• 1/2 cup (123 grams) full-fat Greek yogurt
• 1 1/2 cups (216 grams) fresh or frozen strawberries
• 1 scoop (30 grams) vanilla protein powder
• 2 tablespoons (30 grams) cream cheese, softened
• 2 tablespoons (42 grams) honey
• 1/4 cup (20 grams) graham cracker crumbs
• Ice cubes

Instructions:

1. Blend kefir, yogurt, and cream cheese until smooth
2. Add strawberries, protein powder, and honey
3. Blend until creamy, then stir in graham cracker crumbs or use as topping

8. Chocolate Avocado Superfood Shake

Rich in healthy fats and incredibly creamy, this shake provides 690 calories and supports heart health.

Ingredients:

• 1 1/2 cups (360 mL) whole milk
• 1 ripe avocado
• 1 scoop (30 grams) chocolate protein powder
• 2 tablespoons (14 grams) cocoa powder
• 1 banana
• 4-5 pitted dates
• 1 tablespoon (14 grams) ground flaxseed
• 1 teaspoon (5 mL) vanilla extract
• Ice cubes

Instructions:

1. Remove pit from avocado and scoop flesh into blender
2. Add all remaining ingredients
3. Blend on high for 60-90 seconds until ultra smooth

9. Apple Pie Protein Smoothie

This fall-inspired shake delivers 600 calories with the comforting flavors of apple pie.

Ingredients:

• 1 1/2 cups (360 mL) whole milk
• 1 large apple, cored and chopped
• 1 scoop (30 grams) vanilla protein powder
• 1/3 cup (27 grams) rolled oats
• 2 tablespoons (32 grams) cashew butter
• 1 teaspoon (3 grams) cinnamon
• 1/4 teaspoon (0.5 gram) nutmeg
• 2 tablespoons (42 grams) maple syrup
• Ice cubes

Instructions:

1. Combine milk, apple, and oats; let sit for 3 minutes
2. Add remaining ingredients
3. Blend until smooth and no apple chunks remain

10. Vanilla Almond Protein Builder

Simple yet effective, this shake provides 670 calories with a perfect protein-to-carb ratio for muscle building.

Ingredients:

• 2 cups (480 mL) whole milk
• 1 1/2 scoops (45 grams) vanilla protein powder
• 3 tablespoons (48 grams) almond butter
• 2 bananas
• 1/4 cup (20 grams) oats
• 1 tablespoon (21 grams) honey
• 1/2 teaspoon (2.5 mL) almond extract
• Ice cubes

Instructions:

1. Add all ingredients to blender in order listed
2. Blend on high speed until completely smooth
3. Add more milk if thinner consistency is desired

11. Pumpkin Spice Protein Shake

Enjoy the flavors of fall year-round with this 630-calorie nutritional powerhouse.

Ingredients:

• 1 1/2 cups (360 mL) whole milk
• 1/2 cup (122 grams) pumpkin puree
• 1 frozen banana
• 1 scoop (30 grams) vanilla protein powder
• 2 tablespoons (32 grams) almond butter
• 1 teaspoon (3 grams) pumpkin pie spice
• 2 tablespoons (42 grams) maple syrup
• 1/4 cup (20 grams) oats
• Ice cubes

Instructions:

1. Combine all ingredients in blender
2. Blend on high until creamy and smooth
3. Top with whipped cream and cinnamon if desired

12. Ultimate 1,000-Calorie Mass Gainer

When you need serious calories, this powerhouse shake delivers a full 1,000+ calories in one serving.

Ingredients:

• 2 cups (480 mL) whole milk
• 2 scoops (60 grams) protein powder
• 1 cup (80 grams) rolled oats
• 2 bananas
• 3 tablespoons (48 grams) peanut butter
• 1 tablespoon (15 mL) olive oil or MCT oil
• 2 tablespoons (42 grams) honey
• 1/2 cup (72 grams) frozen berries
• 1 tablespoon (15 grams) chia seeds

Instructions:

1. Add milk and oats first, let soak for 2-3 minutes
2. Add all remaining ingredients
3. Blend on high for 90 seconds until completely smooth
4. May need to drink in two servings if volume is too large

Essential Ingredients for Weight Gain Shakes

Creating effective high-calorie protein shakes requires understanding which ingredients pack the most nutritional punch. Here’s a comprehensive breakdown of the best ingredients by category:

Protein Sources

Protein is crucial for building and maintaining muscle mass during weight gain. Aim for 20-40 grams of protein per shake.

• Whey protein powder: Fast-absorbing, complete protein ideal for post-workout
• Casein protein powder: Slow-digesting protein perfect for nighttime shakes
• Plant-based proteins: Pea, hemp, brown rice, or pumpkin protein for vegan options
• Greek yogurt: Provides 15-20g protein per cup plus probiotics
• Kefir: Fermented dairy with protein and beneficial bacteria
• Silken tofu: Adds creaminess and plant-based protein
• Egg white protein: Pure protein without dairy
• Whole milk: Contains 8g protein per cup plus calories

Healthy Fats

Fats provide 9 calories per gram, making them essential for calorie-dense shakes. They also support hormone production and nutrient absorption.

• Nut butters: Peanut, almond, cashew (190-200 calories per 2 tablespoons)
• Avocado: Creamy texture with heart-healthy monounsaturated fats
• Coconut oil or MCT oil: Quick energy source, 120 calories per tablespoon
• Chia seeds: Omega-3 fatty acids plus fiber
• Ground flaxseed: Omega-3s and lignans for health benefits
• Hemp hearts: Complete protein plus healthy fats
• Whole nuts: Almonds, walnuts, cashews add calories and nutrients
• Full-fat dairy: Whole milk, yogurt, and cream provide saturated fats

Complex Carbohydrates

Carbs provide energy and help replenish glycogen stores. Choose whole food sources for sustained energy.

• Oats: Fiber-rich, filling, approximately 150 calories per 1/2 cup
• Bananas: Quick energy, potassium, and natural sweetness
• Dates: Natural sweetener packed with calories and minerals
• Honey or maple syrup: Quick-digesting carbs for energy
• Sweet potato: Cooked and cooled, adds unique flavor
• Fruit juices: Orange, pineapple, or cherry juice for extra calories
• Frozen fruits: Berries, mango, pineapple add nutrition and thickness

Tips for Making the Best Weight Gain Shakes

Choose the Right Liquid Base

Your liquid base significantly impacts total calories:

• Whole milk: 150 calories per cup
• 2% milk: 120 calories per cup
• Coconut milk (canned, full-fat): 445 calories per cup
• Soy milk: 80-110 calories per cup
• Almond milk: 30-60 calories per cup (use for lower-calorie needs)
• Kefir: 140-150 calories per cup

Layer Your Ingredients Properly

For optimal blending, add ingredients in this order:

1. Liquid base first
2. Powders (protein, cocoa)
3. Soft ingredients (yogurt, nut butter, avocado)
4. Fresh fruits
5. Frozen ingredients
6. Ice last

Blend at the Right Speed

Start on low speed to combine ingredients, then increase to high for 45-60 seconds. This prevents air bubbles and ensures smooth consistency.

Timing Your Shakes

Strategic timing maximizes the benefits of weight gain shakes:

• Breakfast: Jump-start your metabolism and get morning calories
• Post-workout: Within 30-60 minutes to support muscle recovery
• Between meals: Add calories without affecting meal appetite
• Before bed: Use casein protein to fuel overnight recovery
• Pre-workout: 60-90 minutes before for sustained energy

Adjust Consistency

Prefer thicker shakes? Add more frozen fruit, ice, oats, or yogurt. Want thinner? Add more liquid base or reduce thick ingredients.

Common Mistakes to Avoid

Relying Solely on Shakes

While protein shakes are convenient, they shouldn’t completely replace whole food meals. Aim for 1-3 shakes daily alongside nutritious solid meals.

Ignoring Protein Quality

Not all protein powders are created equal. Choose products with minimal additives, artificial sweeteners, and fillers. Look for third-party testing certifications.

Adding Too Much Sugar

While calories are important, excessive added sugars can cause energy crashes and aren’t nutritious. Use natural sweeteners like dates, honey, or ripe bananas in moderation.

Not Considering Digestive Tolerance

If you experience bloating or digestive discomfort, you may be consuming too much too quickly. Start with smaller shakes and gradually increase serving sizes as your body adapts.

Forgetting Micronutrients

Focus on nutrient-dense ingredients that provide vitamins and minerals, not just empty calories. Include fruits, vegetables, seeds, and quality protein sources.

Weight Gain Shake Nutrition Goals

For effective weight gain, aim for these nutritional targets per shake:

• Calories: 400-1,000 depending on your needs and total daily intake
• Protein: 20-40 grams to support muscle growth
• Carbohydrates: 50-100 grams for energy and glycogen replenishment
• Fats: 15-30 grams from healthy sources
• Fiber: 5-10 grams to support digestive health

Who Should Use Weight Gain Shakes?

High-calorie protein shakes can benefit several groups:

Underweight Individuals

People with a BMI under 18.5 may need additional calories to reach a healthy weight. Weight gain shakes offer an easy way to increase daily caloric intake without forcing large meals.

Athletes and Bodybuilders

Those engaged in intense training need extra calories and protein to build muscle mass and recover from workouts. Shakes provide quick nutrition around training sessions.

People with High Metabolisms

Some individuals naturally burn calories quickly and struggle to eat enough solid food. Liquid calories bypass the feeling of fullness that comes with large meals.

Those Recovering from Illness

Medical conditions or treatments can cause unintended weight loss. Nutrient-dense shakes help maintain weight and provide essential nutrition during recovery.

Older Adults

Age-related muscle loss (sarcopenia) and decreased appetite make weight maintenance challenging. Protein-rich shakes support muscle preservation.

Meal Prep and Storage Tips

Batch Preparation

Save time by preparing shake ingredients in advance:

• Portion dry ingredients (oats, protein powder, seeds) into individual bags
• Pre-slice and freeze bananas in serving sizes
• Measure nut butters into small containers
• Prep fruit and freeze in portions

Storage Guidelines

For best quality and safety:

• Consume fresh shakes immediately for optimal taste and texture
• Store in refrigerator for up to 24 hours in airtight container
• Shake well before drinking stored shakes as separation is natural
• Freeze in portions for up to 1 month; thaw overnight in refrigerator
• Don’t store shakes with fresh greens longer than 12 hours

Customizing Shakes for Dietary Restrictions

Dairy-Free Options

Replace dairy with:

• Coconut milk, soy milk, oat milk, or cashew milk
• Coconut yogurt or cashew yogurt
• Plant-based protein powders
• Extra nut butters for calories

Vegan Weight Gain Shakes

Use plant-based proteins and avoid all animal products:

• Pea, hemp, rice, or pumpkin protein powder
• Silken tofu for creaminess
• Plant-based milks
• Nut and seed butters
• Avocado for healthy fats

Gluten-Free Shakes

Most protein shakes are naturally gluten-free, but check:

• Use certified gluten-free oats
• Verify protein powder labels
• Avoid any wheat-based additives

Low-FODMAP Options

For those with IBS or FODMAP sensitivity:

• Use lactose-free milk or almond milk
• Choose low-FODMAP fruits like berries and bananas (limit to 1/2)
• Avoid honey; use maple syrup instead
• Select lactose-free Greek yogurt
• Use small amounts of nut butters

Monitoring Your Progress

Track your weight gain journey effectively:

Set Realistic Goals

Healthy weight gain occurs at 0.5-1 pound per week. Faster gains may result in excessive fat rather than lean muscle mass.

Track Your Intake

Monitor total daily calories, not just shake calories. Use a food diary or app to ensure you’re meeting targets consistently.

Measure Regularly

Weigh yourself weekly at the same time of day, preferably in the morning. Take body measurements monthly to track muscle growth versus fat gain.

Adjust as Needed

If you’re not gaining weight after 2-3 weeks, increase calories by 250-500 per day. If gaining too quickly, reduce slightly.

Consider Professional Guidance

Consult a registered dietitian or healthcare provider for personalized advice, especially if you have underlying health conditions or specific athletic goals.

Frequently Asked Questions

How many protein shakes should I drink per day for weight gain?

Most people benefit from 1-3 weight gain shakes daily, depending on their calorie needs and ability to consume solid meals. Space shakes between meals rather than replacing them entirely.

When is the best time to drink a weight gain shake?

Optimal times include breakfast, post-workout (within 60 minutes), between meals, and before bed with slow-digesting casein protein. Choose timing based on your schedule and when you struggle most to eat enough.

Can I drink protein shakes if I’m lactose intolerant?

Yes! Use lactose-free milk, plant-based milk alternatives, or plant-based protein powders. Many whey protein isolates also contain minimal lactose.

Are homemade shakes better than store-bought weight gainers?

Homemade shakes typically contain higher quality ingredients, less sugar, and no artificial additives. They’re also more cost-effective and customizable to your taste preferences and nutritional needs.

Will protein shakes make me gain fat?

Weight gain always includes some fat gain, but combining protein shakes with resistance training helps maximize muscle gain. Focus on gradual weight gain (0.5-1 lb/week) and strength training to optimize body composition.

Can I use weight gain shakes for breakfast?

Absolutely! A nutrient-dense shake can serve as a complete breakfast, especially if you’re not hungry in the morning or short on time. Aim for at least 500-700 calories with adequate protein, carbs, and fats.

How long before I see results from weight gain shakes?

With consistent use and adequate calorie surplus, most people notice weight gain within 2-4 weeks. Muscle development takes longer—typically 8-12 weeks of consistent training and nutrition.

The Bottom Line

High-calorie protein shakes offer a practical and effective solution for healthy weight gain. By combining quality protein sources, nutrient-dense carbohydrates, and healthy fats, these shakes deliver concentrated nutrition without causing uncomfortable fullness.

The 12 recipes provided offer variety to prevent taste fatigue while meeting different dietary preferences and restrictions. Whether you prefer fruity smoothies, chocolate indulgences, or classic flavors, there’s a weight gain shake to match your taste.

Remember that sustainable weight gain requires consistency. Make shakes part of your daily routine alongside nutritious whole food meals, adequate sleep, and appropriate exercise. Focus on gradual progress rather than rapid gains to optimize muscle development and overall health.

Start with one or two shakes daily, monitor your progress over several weeks, and adjust your recipes and portions based on your results. With patience and persistence, these protein shakes will help you achieve your weight gain goals while nourishing your body with essential nutrients.

Experiment with different ingredient combinations to find your favorites, and don’t be afraid to get creative in the kitchen. The key to long-term success is finding delicious, nutritious shakes that you genuinely enjoy drinking every day.

Sources:

• Mayo Clinic – Healthy Weight Gain Strategies
• Academy of Nutrition and Dietetics – Healthy Weight Gain
• National Institutes of Health – Protein Requirements and Muscle Mass
• FDA – Egg Safety Information
• Harvard School of Public Health – Healthy Weight Gain
• MedlinePlus – Gaining Weight