17 Healthy Protein Shakes for Weight Gain - Fit Men Cook (2024)

Let’s face it, gains don’t just happen by wishing on a shooting star. You need calories and lots of ’em.

But, here’s the thing – it’s not just about eating anything.

If you’re on the weight gain train, you know the struggle of getting in those calories without feeling like you’re gonna burst.

Well, cue the hero of the day – liquid gold, my friends. We’re talking about protein shakes and smoothies that pack a punch with ingredients like bananas, eggs, yogurt, avocado, and tofu. Not only do they give you the right nutrition to fuel those gains, but they do it without the dreaded bloat.

Today we’re flipping the script on protein shakes! We all know them as the superheroes of weight loss, but did you know they’re the secret weapon for those weight gain goals too? Yup, you heard it right.

And here’s the kicker – not only are they a feast for your taste buds, but they’re also pocket-friendly and healthier than those fancy store-bought ones. I mean, who wants to drop over $8 a serving for a shake loaded with sugars and fillers? Not us!

These DIY weight gainer shakes are your ticket to calorie heaven, designed for both the fellas and the ladies. So, if you’re ready to ditch the pricey, sugar-loaded options and whip up your own liquid gold, stick around. We’re about to blend, sip, and conquer those weight gain goals with a smile!

Check out my tips on meal prep for muscle building and meal prep for weight gain.

How to Use the Protein Shake for Weight Gain to Bulk Up

Alright, my friends, if you’re looking to use shakes to pack on some muscle, it’s a whole different game compared to shedding those pounds. Let’s break it down:

Boost Those Calories

Instead of cutting back like when you’re slimming down, we’re turning up the heat. Shakes are your secret weapon for easily adding more calories to your game, especially if you find it tough to chow down on big meals.

Go for Calorie Bombs

Toss in ingredients that bring the caloric fireworks – think peanut butter, avocados, or a splash of whole milk.

Protein for Power

You still need your protein fix, and when you’re on the muscle gain train, a bit extra can fuel those biceps and triceps.

Sip’em Between Bites

Don’t replace meals; think of shakes as your trusty sidekick. Sip on them between meals to keep that calorie count climbing.

Regular Meals Stay on the Menu

Shakes are the boost, not the boss. Keep enjoying your regular meals – we’re just amping things up a bit.

Lift to Level Up

We’re aiming for strong muscles, not just extra fluff. To get stronger, lift weights.

Track Your Gains

Stay on top of your progress. Check your weight, check those muscles. If the plan needs tweaking, adjust those shake ingredients.

Smart Choices for the Win

Even in a bulking phase, be smart about your choices. Calories are great, but let’s make them count with nutrient-rich goodies.

Ask the Pros

If you’re not sure, don’t hesitate to chat with a nutrition expert or a fitness pro. They’ve got the know-how to tailor advice just for you.

In a nutshell, using shakes to bulk up is about cranking up the calories, choosing powerful ingredients, sipping between meals, hitting those weights, tracking progress, and, of course, making smart, tasty choices. Keep it flavorful, and keep it fit!

How to Make High Protein Shakes for Weight Gain

Use these super simple steps to get started:

1. Follow one of these recipes or mix and match your favorite ingredients from the list below.
2. Blend until it’s super smooth.
3. Pour it into a glass or bottle.
4. Drink up and enjoy your tasty shake!

Here are the best weight gain shake ingredients:

Protein Sources:

• Whey Protein
• Casein Protein
• Plant-Based Proteins (Pea, Hemp, Brown Rice)
• Greek Yogurt

Carbohydrate Boosters:

• Rolled Oats
• Quinoa (cooked)
• Sweet Potatoes (cooked and mashed)
• Banana
• Berries (Strawberries, Blueberries)

Healthy Fats:

• Peanut Butter
• Almond Butter
• Cashew Butter
• Chia Seeds
• Flaxseeds
• Avocado

Natural Sweeteners:

• Maple Syrup
• Honey
• Medjool Dates (pitted)
• Agave Nectar

Dairy or Dairy Alternatives:

• Milk (Cow’s Milk, Almond Milk, Soy Milk)
• Greek Yogurt
• Cottage Cheese
• Coconut Milk

Flavor Enhancers:

• Vanilla Extract
• Almond Extract
• Cacao Powder
• Cocoa Nibs
• Cinnamon

Nutrient Boosters:

• Spinach (fresh or frozen)
• Kale (fresh or frozen)
• Spirulina Powder
• Chlorella Powder

Extras:

• Nuts (Walnuts, Almonds, Pecans)
• Seeds (Sunflower Seeds, Pumpkin Seeds)
• Shredded Coconut

Try different flavors to make good protein shakes for weight gain just the way you like them.

What Is the Best Weight Gainer?

Level up your weight gain shake game by ditching the usual protein powder routine and diving into these calorie-packed, yet wholesome alternatives:

1. Creamy Avocado – Adds good fats and fiber. One medium avocado is about 245 calories.
2. Full-Fat Yogurt – Gives more protein and creaminess. One cup is about 220 calories.
3. Coconut Flakes – Perfect for chocolate smoothies. Half a cup is about 150 calories.
4. Chia Seeds – Boosts fiber, protein, and healthy fats. A quarter-cup is about 200 calories. Don’t forget an extra half-cup of milk for blending.
5. Nut Butters – Peanut, almond, or cashew butter for flavor and good fats. Two tablespoons of peanut butter is about 190 calories.
6. Dried Fruits – Raisins, dates, or apricots for sweetness. A quarter-cup of raisins is about 108 calories.
7. Honey or Maple Syrup – Sweeten your shake. One tablespoon of honey is about 64 calories.
8. Greek Yogurt – Thick and protein-packed. One cup is about 220 calories.
9. Flaxseeds – Nutty and nutritious. Two tablespoons are about 110 calories.
10. Dark Chocolate – Chunks or cocoa powder for flavor. One ounce of dark chocolate is about 155 calories.
11. Mashed Banana – Sweet and creamy. One medium-sized banana is about 105 calories.
12. Coconut Milk – Swap for regular milk. One cup is about 552 calories.
13. Protein-Rich Cottage Cheese – Adds protein and creaminess. One cup is about 220 calories.

Mix and match these for a delicious and nutritious weight gain shake!

17 Best Protein Shakes for Weight Gain

• 1 cup 2% Greek yogurt
• 1 banana
• 1/3 cup raw cashews
• 2 tablespoons raw oatmeal
• Optional: 1 date or 1/2 tablespoon agave or 1g Stevia in the raw
• ice
• Add some coarse sea salt to the rim of the glass, then pour in the smoothie. Alternatively, you can also just add a pinch or two of coarse sea salt to the smoothie after blending.

Hipster Green Smoothie Recipe

• 1 cup of 2% cottage cheese
• 2 cups raw spinach
• 1 banana
• ½ cup fresh pineapple
• Optional: 1 teaspoon Matcha green tea powder
• Ice

Orange Tropical Smoothie

• 1/3 cup frozen pineapples
• 1/3 cup frozen mango
• 6 oz no sugar added orange juice (or water)
• 7 oz 2% Greek yogurt
• 1 scoop collagen or your choice of protein powder
• Optional: 1 teaspoon cinnamon

Cocoa-Nut Smoothie

• 1 frozen banana
• 1 cup coconut milk
• 2 tablespoons almond butter
• 1 teaspoon honey
• 1 teaspoon vanilla
• 1 tablespoon cacao

Pineapple Cream Pie Smoothie

• 1 cup ( ~160g fresh) pineapple
• 1 cup coconut milk
• 1/3 cup coconut cream
• 1 teaspoon ginger
• Cinnamon to taste
• Optional: juice from 2 limes

Purple Blaze Blueberry Smoothie

• 1/2 cup egg whites
• juice from 2 navel oranges
• 1 cup frozen blueberries
• 1 frozen banana
• 1/2 cup 2% Greek yogurt

• 3/4 cup 2% cottage cheese (or more/less)
• 1 frozen banana or pumpkin puree
• 1/4 cup walnuts
• 1/3 cup frozen cherries
• 2 tablespoons raw oats
• 3 oz chamomile tea, chilled not hot (or other sleep-inducing tea)
• Optional: 1 teaspoon cinnamon
• Optional: 1 tablespoon RAW honey

Healthy Grimace Shake

• 6 oz creamy vanilla almond milk
• 3/4 cup frozen mixed berries
• 1 tablespoon olive oil
• Transparent Labs grass-fed whey protein, vanilla
• 4 oz 2% Greek yogurt
• 1 tablespoon flaxseed
• Optional: 1 tablespoon vanilla extract
• If desired, top with reduced fat whipped cream and sprinkles since it’s a BIRTHDAY protein Grimace shake after all.

Orange Cream Smoothie With Turmeric

• 7 oz Greek yogurt or 1/3 cup coconut cream
• 1 1/2 oranges (peeled)
• 1/3 cup cantaloupe
• 2 teaspoons vanilla extract
• 1/2 cup almond milk or coconut milk (or more/less according to taste and desired thickness)
• 1/2 teaspoon turmeric (or more/less according to taste)

Creamy Vanilla Bean Protein Smoothie Bowl

• 1/3 cup Almond Breeze almond milk, vanilla flavored or unsweetened
• 10 oz (284g) frozen banana
• 1 vanilla bean or 1 tablespoon vanilla extract
• 2 scoops vanilla protein powder (vegan or whey isolate)
• 3 tablespoons almond butter
• Optional topping: crushed pecans
• Optional topping: unsweetened cacao nibs

Berry Breakfast Parfait Smoothie

• 1/2 cup frozen blueberries
• 1/3 cup frozen raspberries
• 7 oz Greek yogurt
• 2/3 cup almond milk
• 1 teaspoon vanilla
• 2 tablespoons oats
• 1/4 cup almonds (or your choice of raw nuts)

6-Day Avengers Infinity Smoothie Bowl Challenge

Ready to add some excitement to your weight gain journey? I’ve crafted a smoothie menu inspired by the Avengers – yes, you heard it right! Simply pick a different infinity color each day, and on the final day, savor your favorite one for a full week of fantastic, sip-worthy gains.

Orange “Soul Infinity” Smoothie Bowl

• 2 frozen bananas, chopped
• 1 1/2 cups frozen mango
• 1 medium carrot, chopped
• juice from 2 medium oranges (about 1/2 cup)
• Optional Color Boost: 2 teaspoons carrot powde

Purple “Power Infinity” Smoothie Bowl

• 2 frozen bananas, chopped
• 1 1/2 cups frozen blueberries
• 1/2 ripe avocado
• 1/3 cup almond milk
• Optional Color Boost: 2 teaspoons fuchsia hibiscus powder

Red “Reality Infinity” Smoothie Bowl

• 2 frozen bananas, chopped
• 1 small red beet
• 1 1/2 cups frozen strawberries
• 1/2 cup almond milk
• Optional Color Boost: 2 teaspoons beet powder

Green “Time Infinity” Smoothie Bowl

• 2 frozen bananas, chopped
• 1 cup raw spinach
• 1/2 avocado
• 1/3 cup almond milk
• Optional Color Boost: 2 teaspoons Pandan Leaf powder (OR matcha green powder)

Blue “Space Infinity” Smoothie Bow

• 2 frozen bananas, chopped
• 1 1/2 cups frozen mango
• 1 medium cucumber peeled, chopped
• 1/8 cup almond milk
• Optional Color Boost: 2 teaspoons blue Butterfly Pea powder ($$$ Blue Spirulina)

Yellow “Mind Infinity” Smoothie Bowl

• 2 frozen bananas, chopped
• 1 cup mango frozen
• 1/2 cup frozen pineapple
• 1/2 cup almond milk
• Optional Color Boost: 1 teaspoon yellow goldenberry powderprotein shake recipes for weight gain

Frequently Asked Questions about Protein Shake Recipes for Weight Gain

Got some burning questions about packing on those healthy pounds? Let’s dive into the FAQs:

How often should I consume weight gain smoothies?

Daily is the goal, but it’s flexible. Make these nutrient-packed smoothies work for your preferences.

How can I gain weight quickly in a week?

Elevate your calorie intake by 3500 with a daily weight gain smoothie snack to meet your weekly goal.

What are the best ingredients for weight gain drinks?

Explore a variety of ingredients like nut butters, avocados, and whole milk to make your smoothies rich in healthy fats and calories.

Are store-bought weight gainers healthy?

Unfortunately, most lack quality ingredients. Opt for homemade shakes with nutritious elements for effective results

What side effects can commercial weight gainers have?

Watch out for bloating and stomach discomfort from artificial ingredients. Homemade options are a healthier choice.

Are weight gain smoothies good for skinny guys?

Yes! Crafted with a homemade weight gain shake recipe, these drinks are your secret weapon for healthy bulk.

Can I customize healthy weight gain shakes to suit my taste buds?

Absolutely! Get creative with fruits, veggies, and proteins to tailor your gainer shake to your liking.

Can weight gain smoothies be part of a balanced diet?

Mix in a variety of whole foods – greens, nuts, and seeds – for a balanced and nutrient-rich approach.

Can I add supplements to my weight gain smoothies?

Yes, consider incorporating protein powders, creatine, or other supplements to boost the nutritional content of your smoothies.

Are there specific weight gain smoothies for different times of the day?

Absolutely! Craft morning blends with oats and fruits for energy, and evening shakes with casein protein for a slower release of nutrients during sleep.

Fuel Your Gain Journey

I know there’ll be days when blending feels like a workout in itself, and that scale might not budge as quickly as you’d like. But here’s the secret sauce – it’s the small, consistent efforts that lead to the most significant gains. Celebrate every smoothie, every meal, and every bit of progress you make.

Remember, you’re not alone on this journey. We’re a community of warriors, blending our way to success. So, embrace the challenges, savor the victories, and enjoy every delicious moment of this weight gain adventure.For more recipes and tips, check out Fit Men Cook.

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!