Being underweight is similar to being obese in the sense that it can lead to a number of health problems. In order to gain weight, you’ll need to consume more calories than your body burns. Today, you’ll learn 12 great high-calorie smoothie recipes that will make your weight gain journey easier. If you want to put on extra pounds the most important thing to remember is to do it in a healthy and safe way. Before we get to the weight gain smoothies, it’s crucial you learn more about what being underweight means.
How to Know Whether You Are Underweight?
The Centers for Disease Control and Prevention note that if you have a body mass index (BMI) between 18.5 and 24.9, you have a healthy weight. The BMI is essentially a value which you get by dividing your weight in kilograms by the square your height in meters. In case you have a body mass index of below 18.5, you are underweight. You can find a body mass index calculator on the National Heart, Lung, and Blood Institute website. However, it’s worth noting that the BMI should never be used as a diagnostic measure. If you think you are underweight, it’s important you visit your doctor.
Common Reasons Why People Are Underweight
The reason why it’s crucial you visit your physician if you think you’re underweight is because your weight status may be caused by a physical or mental illness you aren’t aware you have. Poor mental health can cause you to skip meals without even noticing it. You most likely already know that feeling anxious or sad can decrease your appetite. However, when you’re suffering from chronic anxiety or depression and aren’t treating your condition, negative feelings can haunt your mind throughout most of the day and make you forget about eating altogether.
It’s worth noting that some people have a completely different reaction when they start suffering from anxiety or depression and begin overeating. Coping mechanisms for mental health disorders vary greatly depending on the person. Other mental illnesses that can negatively affect your appetite include bulimia, obsessive-compulsive disorder, and anorexia.
Physical health problems may also cause you to become underweight over time. For instance, infections like HIV/AIDS and parasites can lead to severe weight loss. You can experience the same problem if you have uncontrolled diabetes. Similarly, having thyroid problems can significantly boost your metabolism and cause you to lose more weight than usual, as will cancerous tumors since they burn a lot of calories.
Aside from the aforementioned health problems, you can become underweight if you engage in strenuous physical activity frequently and burn more calories than you consume. Additionally, some people have a fast metabolism, which means their bodies use energy more rapidly to maintain normal functioning. In other words, their bodies burn calories at a higher rate. Keep in mind that there are people who have a naturally low body mass index because of certain physical characteristics that run in their family.
Why Weight Gain Smoothies?
If you don’t consume enough calories your body won’t be able to function properly because it will lack vital nutrients. Without them, you’ll likely feel tired during the day and start getting sick more often since your immune system will become weaker. On top of that, you may experience dry skin, hair loss, and teeth problems. These are some of the most common symptoms of being underweight. Note that you can experience more serious health problems if you don’t reach a healthy weight status, including:
- Anemia
- Osteoporosis
- Premature births
- Irregular periods
- Developmental delays
- Infertility
- Increased risk of surgical complications
By visiting a doctor, you’ll not only be able to find out the cause of your low body mass index but you will get a treatment plan as well. There’s also a chance you’ll get prescribed certain appetite stimulants and anti-nausea medications.
How to Gain Weight in a Healthy and Safe Way?
While most people are trying to shed extra pounds, if your BMI is below 18.5 then you should focus on gaining weight. Although you could easily do this by eating candy and drinking sodas all day, it would completely ruin your health. Not only that, but you’d likely gain only belly fat. In order to put on weight in a healthy and safe way, you need to gain both subcutaneous fat and muscle mass. There are several different strategies you should try for weight gain, but the most basic idea is to simply eat more calories than your body burns. This may sound like it’s easy to achieve, but it actually isn’t. Just like obese people need to put in a lot of time and effort to see the numbers on the scale go down, those who are underweight need to work hard to gain weight.
One of the best ways to put on weight is to eat more frequently. Instead of eating two or three large meals during the day, try consuming at least six smaller meals. It is especially important for people who eat just once or twice a day to start doing this. It’s a good idea to use different sauces, condiments, and spices to make these meals as tasty as possible to help you eat as much as you can. Make sure you don’t drink water or anything else before meals, as liquid can fill your stomach and suppress your appetite. It’s worth noting that your meals should consist of nutrient-rich foods. In case you’re underweight, there’s a good chance you are not getting enough nutrients into your body.
Some of the best foods you can eat include fruits, vegetables, nuts, seeds, dairy products, and foods high in protein. Keep in mind that protein represents the most important nutrient for gaining weight. According to a study conducted by the Pennington Biomedical Research Center, a high-protein diet helps you gain muscle mass more effectively. Without this macronutrient, most of the extra calories you consume can end up as body fat. This is exactly why it’s not a good idea to consume junk food if you want to put on some weight.
However, just because protein is good for you doesn’t mean you should only consume foods with a high content of this macronutrient. Note that you shouldn’t consume more than 0.36 grams of protein per pound of bodyweight a day. By increasing your protein intake significantly you may lower your appetite, which is something you really don’t want to do when you’re attempting to gain weight. You should aim for 50% of your total calories to come from carbohydrates. This macronutrient is crucial for providing you with energy. Of course, you should focus on consuming healthy sources of carbs and avoid added sugars. Finally, consuming fat can help you digest certain nutrients and ensure proper cell growth. As you can see, you shouldn’t avoid any of these three macronutrients when trying to gain weight.
If you’re looking for a healthy way to stimulate your appetite, you should try engaging in physical activity. Doing this can both make you look better and may help you gain weight by building up your muscles. No matter how you decide to put on weight, it’s important you stay committed to reaching your goals even when it might seem impossible.
Why Should You Drink High-Calorie Smoothies to Gain Weight?
It can be extremely hard to eat six meals each day when you have almost no appetite. This is exactly why I suggest you should start drinking smoothies to gain weight more easily. Instead of drinking soft drinks and other alternatives that don’t contain a lot of calories or nutrients, prepare a high-calorie smoothie that is both delicious and easy to consume. On the other hand, if your goal is to lose weight, you can check out our 10 smoothie recipes for weight loss.
12 High-Calorie Weight Gain Smoothie Recipes
The following smoothie recipes are high in calories and perfect for people looking to put on extra weight. Although they can be a great snack, know that any of these weight gain smoothies can serve as a meal replacement as well. In case you’re having trouble consuming a lot of food, try sipping the following smoothies throughout the day.
Some of these high-calorie smoothie recipes include leafy greens, nuts, and ice, the toughest ingredients for any blender. To get the best results, you’ll need a high-speed blender. For powerful blenders that will blow your mind, without blowing your bank account, check out our 11 cheaper Vitamix alternatives.
Banana Peanut Butter Weight Gain Smoothie – 459 Calories
This smoothie contains 40 grams of protein and is an extremely tasty choice for people who want to gain weight. It can either replace one of your meals or serve as the perfect post-workout drink. Just one tablespoon of peanut butter has around 90 calories. On top of that, it provides you with healthy fat that lowers the risk of heart disease. Peanut butter is also an excellent source of niacin, otherwise known as vitamin B3. This vitamin is essential for proper nerve function and can even lower the risk of Alzheimer’s disease. On the other hand, bananas are a great source of carbohydrates. They are rich in potassium as well, which is a mineral crucial for blood pressure control.
What You’ll Need
- 1 medium banana
- 1 ½ tablespoons peanut butter
- 1 ounce soy protein powder
- 1 cup 1% milk
How to Prepare
This is a very simple smoothie to make. First, put the milk in the blender, slice the banana and add it along with the peanut butter and protein powder. Make sure you add a bit of water or a few ice cubes to ensure the texture is creamy and smooth.
Tropical Mango & Banana Smoothie Recipe – 520 Calories
This is a refreshing smoothie that you can drink on a hot summer’s day to effortlessly increase your calorie intake. Both the Greek yogurt and the coconut milk help with making sure this smoothie contains a lot of calories. The former is also an excellent source of protein. Meanwhile, mangoes are packed with various nutrients. Just by drinking this weight gain smoothie, you’ll consume enough vitamin C for the whole day. Like bananas, mangoes provide you with a good amount of carbohydrates. They are rich in various antioxidants that can strengthen your immune system.
What You’ll Need
- ½ bananas
- 1 mango
- ½ cup Greek yogurt
- ½ cup coconut milk
How to Prepare
Pour all of the liquids into the blender first and then add the fruits. You can add a few ice cubes to make the smoothie more refreshing. Once you combine the ingredients blend for two minutes.
High-Calorie Breakfast Smoothie Recipe – 536 Calories
There is no reason to bother wasting a lot of time preparing breakfast before you head down to your office or school when you can simply make this smoothie in a few minutes instead. It contains everything that a balanced breakfast should have. Apart from the 59 grams of carbohydrates, 42 grams of protein, and 12 grams of fiber, this weight gain breakfast smoothie contains a cup of nutrient-packed blueberries that many consider a superfood. We mentioned in our article on 2 delicious Alton Brown smoothie recipes how blueberries have one of the highest antioxidant content of any fruit or vegetable. They also support healthy brain function, just like walnuts.
What You’ll Need
- 1 cup blueberries
- 2 tablespoons walnuts
- ½ bananas
- 2 tablespoons oats
- 1 tablespoon chia seeds
- 1 ½ scoops protein powder
How to Prepare
Since this smoothie recipe doesn’t contain any liquids, you should add a cup of ice to ensure it is both smooth and refreshing. Combine the ingredients and blend for 1-2 minutes.
Strawberry & Avocado Weight Gain Smoothie Recipe – 403 (+120) Calories
Unlike the previous three recipes, this smoothie doesn’t contain a lot of protein. Nevertheless, it contains 63 grams of carbohydrates and 10 grams of fiber. The avocado provides it with a healthy dose of healthy fat, while the strawberries add various vitamins and minerals. Thanks to the high potassium content in strawberries, they can reduce the risk of high blood pressure. Of course, when combined with a whole banana, you’ll increase your potassium intake even more. Meanwhile, the antioxidants found in strawberries are so powerful they canreduce the risk of cancer. If you want more protein in your smoothies, I got great news for you! The easiest and quickest way to add protein and vitamins to this weight gain smoothie is using an all-organic protein powder like the Garden of Life Organic Shake & Meal Replacement. It’s packed with incredible nutrition and healthy calories to help you gain weight the healthy way. It delivers 20 grams of clean protein per serving along with 44 superfoods for an optimal functioning body. It easily adds an additional 120 calories full of goodness to this smoothie.
What You’ll Need
- 1 ½ cup frozen strawberries
- 1 medium banana
- ¼ avocados
- ¾ cup plain yogurt
- ¼ cup milk
- ¼ teaspoon vanilla extract
- 1 scoop organic protein powder
How to Prepare
Since you’ll be using frozen strawberries there will be no need to add ice to this smoothie. Nevertheless, you can add more milk in case you want a thinner consistency. Make sure you pour the milk into the blender first, after which you should add the yogurt and then the rest of the ingredients. Blend until smooth.
Berry Madness Smoothie Recipe – 472 Calories
Being underweight and not consuming enough calories on a daily basis can completely drain your energy. However, if you’re looking for a breakfast smoothie that will both help you put on weight and give you an energy boost we suggest you prepare the berry madness smoothie. It contains three different types of berries, all of which are loaded with antioxidants and can keep both your body and brain healthy. Furthermore, these berries have anti-inflammatory properties. On the other hand, the pineapple will not only provide a tropical flavor but may lower the risk of diabetes and heart disease as well. This weight gain smoothie does have an impressive 79 grams of carbohydrates, which is why they can provide you with such an energy boost.
What You’ll Need
- ½ cup frozen raspberries
- ¼ cup frozen blueberries
- ¼ cup frozen blackberries
- ½ cup cubed pineapple
- 1 tablespoon chia seeds
- 1 cup vanilla yogurt
How to Prepare
Put the yogurt into the blender and add all of the remaining ingredients. In case you want a thinner consistency,add some water or at least a few ice cubes and blend for one minute.
High-Calorie Chocolate & Almond Butter Smoothie Recipe – 586 Calories
This smoothie allows you to both consume a lot of nutrients and satisfy your sweet tooth. It is without a doubt one of the most delicious recipes on our list, but is also quite healthy at the same time. The dark chocolate provides you with various antioxidants and has a positive effect on your cognitive function. The almond butter can also boost your brain health and improve your memory. On top of that, it even may help you maintain good cholesterol levels. Another great way to do this is to follow our list of 10 smoothie recipes that lower cholesterol levels. This smoothie contains 23 grams of protein, 63 grams of carbohydrates, and 27 grams fat. Add 1 scoop of Raw Organic Meal chocolate powder to make this smoothie even more delicious and add another 120 healthy calories to your diet.
What You’ll Need
- 3 tablespoons dark chocolate chips
- 2 tablespoons almond butter
- 1 medium banana
- ¾ cup plain yogurt
- ¼ cup milk
How to Prepare
First pour the milk into the blender, and then add the yogurt, banana and dark chocolate chips. Blend these ingredients for one minute. Add the almond butter and if you want it to be smoother add more milk or several ice cubes. Blend for an additional two minutes.
Nutty Kale Vegan Weight Gain Smoothie – 423 Calories
Aside from almond butter, this smoothie contains whole almonds filled with fiber, protein, healthy fat, as well as different minerals and vitamins. According to a study published in the Journal of the American Dietetic Associations, almonds can boost your vitamin E levels significantly. In fact, they are one of the best natural sources of vitamin E, which is a very powerful antioxidant that can protect your cells against damage caused by free radicals. On the other hand, kale has got to be one of the healthiest vegetables on the planet. Since it’s one of the best sources of vitamin K, this leafy green can help ensure your bones stay healthy. Kale is also known for boosting your cardiovascular health and lowering the risk of cancer. The Nutty Kale smoothie contains 52 grams of carbohydrates, 13.6 grams of fiber, 23 grams fat, and 12 grams of protein.
What You’ll Need
- 1 cup kale
- ¼ cup almonds
- 1 tablespoon almond butter
- 1 ¼ cup pears
- ½ cup almond milk
How to Prepare
Pour the almond milk into the blender, add the kale and the pear and blend together for one minute. Add the almonds and the almond butter and blend for an additional minute. Pour a bit of water or add a few ice cubes for a thinner consistency.
Avocado Weight Gain Smoothie Recipe – 346 Calories
The great thing about avocado is that its fat content actually helps your body absorb essential nutrients from other fruits and vegetables, which is why it’s the perfect addition to this smoothie. Of course, there is probably no better food to pair it with than the nutrient-dense kale. Just like this leafy green, grapes have a high antioxidant content that can reduce the risk of various chronic diseases. Furthermore, a compound known as resveratrol that is found in grapes can slow down or prevent the growth of tumors in different types of cancer. This nutrient may also reduce blood pressure and keep your heart healthy. This smoothie is an excellent source of carbohydrates and fiber.
What You’ll Need
- ½ avocados
- 2 stalks kale
- 1 cup grapes
- ½ cup diced mangoes
- 8 ounces water
How to Prepare
To make the smoothie more refreshing, consider dicing the mango the night before and freezing the chunks. If you forget to do this, you can always add several ice cubes. Depending on the consistency you prefer, you may need to add an ounce or two of water.
Summertime Breakfast Smoothie Recipe – 415 Calories
This refreshing smoothie will help you wake up and can provide you with an energy boost in the morning. It contains oats, which are packed with a specific type of fiber known as beta-glucan. By consuming beta-glucan, your body can be able to naturally lower your cholesterol levels. It’s worth mentioning that oats have a positive effect on your digestive health. On the other hand, peaches can be responsible for keeping your skin and eyes healthy. Not only that, but they can reduce the risk of diabetes and heart disease as well. This smoothie contains 20 grams of protein and is also a good source of fiber and carbohydrates.
What You’ll Need
- 1 cup almond milk
- ¾ cup frozen peaches
- ½ cup oats
- ¼ cup plain greek yogurt
- 1 tablespoon almond butter
How to Prepare
Pour the milk into the blender. Your next step should be to pour the yogurt, after which you can add the rest of the ingredients and blend for two minutes. You can add several ice cubes to make the texture smoother.
High-Calorie Green Smoothie Recipe – 525 Calories
With 58 grams of protein, this is one of the best weight gain smoothies you can drink to increase your intake of this macronutrient. It also contains 46 grams of carbohydrates and 12 grams of fat. Just like kale, spinach is also loaded with different vitamins and minerals. Apart from being important for proper hair, bone, and skin health, this leafy green may be ableprotect you from serious health problems as well. Being underweight, especially if you’re a woman, means you have a higher risk of suffering from iron deficiency. Thankfully, spinach is a great source of this mineral. Some of the best-known health benefits associated with spinach include asthma prevention, improved digestive health, and diabetes management.
What You’ll Need
- 1 cup pineapple
- 1 cup spinach
- ½ bananas
- ½ cup plain yogurt
- 12 ounces water
- 1 tablespoon flaxseeds
- 2 tablespoons unsweetened coconut flakes
- 2 scoops protein powder
How to Prepare
Pour the water and yogurt into the blender then add the pineapples, spinach, bananas, and protein powder. Blend for a minute and then add the coconut flakes and flaxseeds. Blend for an additional two minutes.
Harley Pasternak’s Breakfast Smoothie Recipe – 325 Calories
Harley Pasternak is a famous nutrition expert and personal trainer who worked with many celebrity clients, including Kim Kardashian and Rihanna. This is his breakfast smoothie recipe that consists of 325 calories. However, if you want to increase the calories to gain weight more easily we suggest you add a tablespoon of almond butter for an additional 98 calories. Although this step is optional, it would bring the amount of calories to 423, while also increasing the content of other macronutrients. This breakfast smoothie is filled with carbohydrates, protein, fat, and fiber and will provide you with a much-needed energy boost in the morning. It’s worth mentioning that apples are incredibly rich in antioxidants, which can improve your physical and neurological health.
What You’ll Need
- 1 medium banana
- 1 red apple
- 5 raw almonds
- ½ cup nonfat milk
- ¾ cup nonfat Greek yogurt
- ¼ teaspoon cinnamon
- 1 tablespoon almond butter (optional)
How to Prepare
Put the almonds inside the blender and blend until finely ground. Pour the milk and the yogurt and blend for a few more seconds. Afterwards, add the remaining ingredients and blend for 1-2 minutes.
High-Calorie Orange Smoothie Recipe – 399 Calories
In case you like drinking a cup of cold orange juice in the morning, this will probably become your favorite breakfast smoothie. It contains 32 grams of protein, 39 grams of carbohydrates, and 14 grams of fat. Flaxseeds are a great source of omega-3 fatty acids, which promote brain health and reduce inflammation. Their anti-inflammatory properties can even lead to a reduced risk of diabetes. Meanwhile, just one orange contains more than 170 different phytochemicals and over 60 flavonoids, all of which have a role in keeping you healthy. Additionally, by consuming just one orange you are provided with more than 100% of the reference daily intake of vitamin C. This vitamin is essential for strengthening your immune system and maintaining proper skin health.
What You’ll Need
- 1 orange
- ½ cup orange juice
- ¼ orange peel
- 1 cup water
- 2 tablespoons flaxseeds
- 1 tablespoon chopped walnuts
- 1 scoop vanilla protein powder
How to Prepare
Pour the orange juice and water into the blender. Afterwards, add the remaining ingredients and blend for 2 minutes. You can also add 3-4 ice cubes to make it more refreshing and create a smoother consistency.
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Although many people don’t realize it, being underweight can be just as bad as being obese. No matter the problem you’re facing, it is crucial you reach a healthy weight status. In case your body mass index is below 18.5, it could mean you should start gaining weight. And one of the best ways to do this is to drink weight gain smoothies. Since these are some very powerful high-calorie smoothie recipes, you’ll need a powerful blender to prepare them. Check out our list of the 11 best Vitamix alternative blenders in case you’re currently looking for one. If you have any questions about weight management or any of these recipes, let us know in the comments!
