Struggling with the daily challenge of devouring three hefty meals and numerous snacks?
It’s a common conundrum many of us face.
The result? A perpetual cycle of feeling stuffed and bloated, inevitably leading to missed opportunities for essential nutrition.
Or you may just not feel like eating at all or struggling to hit your calorie goals on a consistent basis to enter a calorie surplus.
Typically, the lion’s share of our caloric intake hails from solid foods.
However, there’s an enticing alternative that not only offers a delectable experience but also packs a nutritious punch.
And that is drinking your calories in the form of a high calorie shake for weight gain.
In my article “15 Weight Gain Tips” this is a weight gain tip I mentioned along with many other tips to help you gain weight.
The great thing about a high calorie shake is you can tailor them to your taste and you do not have to eat large meals to get in all those calories
Craft this nutritional drink in the early morning as a satisfying breakfast or as a pre-workout fuel source.
Whichever path you choose, be prepared to witness a change in your energy levels and overall well-being.
The list of items you will need to make a high calorie shake:
1. A blender
Preparing a smoothie is not difficult. In fact it does not require any effort at all because all you need is a quality blender.
A blender does not have to be expensive and you don’t need to pay big bucks. But it should be good enough to blend all the ingredients into a smooth texture without any lumps.
2. Whey protein (optional)
You can opt for two scoops or prepare you high calorie shake with a single scoop of good quality whey protein.
I can vouch for optimum nutrition 100% gold standard whey because this is a product I have used.
However you can always skip this part if you don’t have or use whey protein.
Here is a macronutrient breakdown for Optimum Nutrition Gold Standard Breakdown:
Per serving: 30.4 grams
- Calories: 114
- Protein: 24 grams
- Carbohydrates: 1.6 grams
- Fat: 1.3 grams
3. Oats
A great source of carbohydrates and fibre.
Studies show that oats have many health benefits such as lowering blood sugar level, cholesterol, and reducing the risk of heart disease.
Oats are also loaded with important vitamins and minerals.
Oats macronutrients breakdown per 40g portion:
- Calories: 147
- Protein: 4.8 grams
- Carbohydrates: 22.4 grams
- Fat: 3.4 grams
4. Peanut butter
A source of protein and blends well with other ingredients.
Opt for a good quality peanut butter without palm oil, hydrogenated fats and salt.
Peanut butter macronutrients breakdown: 2 tablespoons (32 grams)
- Calories: 188
- Protein: 8 grams
- Carbohydrates: 7 grams
- Fats: 16 grams
5. Milk
You can choose from different options of milk and this could be down to your personal preference.
For more calories whole fat milk is used in this example instead of semi-skimmed which is lower in calories..
Milk breakdown: 1 cup – 250ml
- Calories: 165
- Protein: 8.8
- Carbohydrates: 11.8
- Fat: 9.3
6. Banana
Banana is a great sweetener for this recipe. Bananas are a great source of energy and nutrients.
Total Calories 1 medium Banana
- Calories: 105
- Protein: 1 gram
- Carbohydrates: 27 grams
- Fat: 0
This high calorie protein shake contains a combination of complex carbohydrates, quality protein, fats, vitamins, and minerals.
You will feel a difference in your energy levels, and with quality protein this will help you build muscle, gain weight, and contribute significantly towards your daily calorie needs.
How much calories in this high calorie shake?
Here are the overall number of calories and macronutrients:
- Total Calories: 719
- Total Protein: 46.6 grams
- Total Carbohydrates: 69.8 grams.
- Total Fat: 30 grams
So how do you make this delicious homemade weight gain shake?
Add in the following ingredients in the blender:
Step 1: 40g of oats
Step 2: Next add in your liquid so that is one cup of milk (250ml)
Step 3: Two tablespoons of peanut butter
Step 4: One medium banana
Step 5: Add in one or two scoops of whey protein powder (optional)
Step 6: Blend all the ingredients, If the consistency is too thick just add in more milk
Conclusion
There you have it
Only six steps and five ingredients!
And you’ll be on your way with over 700 calories that will contribute towards your daily calorie goals.
The great thing about this shake is that it is quick and easy to make.
It’s also a great meal replacement and also great for post workout.
Use this recipe in conjunction with an exercise programme to help you build muscle