Pineapple White Bean Protein Shake
Combine the following ingredients in a blender:
- 1/2 cup of frozen pineapple
- 1/2 frozen banana
- 1/2 cup of cooked white beans
- 1/2 cup of plain Greek yogurt
- 2 tablespoons of shredded coconut
- 1 cup of cows or plain soy milk
Homemade protein shakes can be made with nut butter, silken tofu, milk, cheese, and beans in lieu of powders. The shake recipes on this list contain approximately 1732 grams of protein.
Healthy Fats: Almond Milk Coconut Milk Nut Butter And More
Fats are great for weight gain smoothie recipes because theyre very high calorie, while still offering some excellent health benefits.
What we mean by healthy fats is hard to be 100% clear with, because some fats are much better than others.
Saturated fat isnt bad for you by itself, but unsaturated fats are typically the main focus. These usually offer a creamy texture, and theyre often mild enough to be amazing for the flavor and texture.
The best high quality fats for your weight gain smoothie include:
- Greek yogurt
- Cashew butter, almond butter, peanut butter, sunflower seed butter, and others
- Coconut oil
- Dark chocolate and cocoa powder
- Shredded coconut
- Heavy coconut milk
- Mixed nuts or pumpkin seeds
- Chia seeds, again
- Coconut milk the thick kind
These are a few of the best healthy fats, but you can experiment for yourself. Remember that you dont want all the ingredients to be fats, and only some will pair with each other.
While peanut butter, frozen banana, and dark chocolate go well , they wont work as well with avocado or shredded coconut.
These are just some ideas and you will get the best results if you really lean into the experimentation process!
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 its 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 Youll Need
- 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.
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Drinking And Storing High
After you have finished blending the ingredients of your high-calorie shake, you can either serve your weight gain drink right away or put it in the refrigerator for consumption in the next couple of days.
When to drink weight gain shakes
In between meals is the best time to drink high-calorie shakes. This timing strategy allows you to avoid calorie overload while maximizing your daily calorie consumption.
Alternatively, weight gain shakes make for great snack replacements before or after your workouts because liquid calories are absorbed faster by your body than solid calories. So, shakes will fuel you up pre-workout and replenish the lost energy post-workout.
How often should you drink weight gain shakes
When it comes to deciding how many shakes to consume a day, you should drink as many as you need to, depending on your protein, carb, fat, and calorie goals.
For example, if your goal is to eat 3500 calories per day, two 1000-calorie shakes are more than enough, since you will most likely get the rest of the calories from your main meals.
Yet, if those two shakes are high in carbs and youre on a low-carb diet, you may want to consider drinking just one a day.
Delicious Smoothie Recipes: Making Weight Gain Enjoyable
One of the main benefits of high calorie smoothies is that theyre often more enjoyable than other forms of healthy meals. Theres less of a challenge to take them in than eating larger meals, or more regularly.
High calorie smoothies are a great alternative when you want to feel light, while calorie dense foods typically fill you up.
For hardgainers and skinny guys trying to get extra calories, this is one of the most important experience benefits.
Remember theres a person at the middle of any diet, and a smoothie recipe that focuses on delicious flavors as well as protein powder and weight gain is a great addition if youre struggling to stay consistent with a calorie surplus.
Read Also: Apple Kiwi Smoothie For Weight Loss
What Is Peanut Flour
Peanut flour is made from defatted peanuts. Basically, they press the oil out of the peanuts, and whats left is the protein from the peanuts without all the fat. 1/4 cup of peanut flour has just 90 calories and 10g of protein! While that might not be as much as a typical protein powder, I love knowing that the only ingredient is peanuts and you cant beat the flavor! Rather than trying to mask a protein powder, I know the more peanut flour I add in, the better its going to taste!
Where To Buy It
Peanut flour, which is sometimes called peanut powder, peanut butter powder, or powdered peanut butter, is usually sold by the nut butter at the grocery store. It comes in a plastic container, just like peanut butter, but youll notice that theres no oil. Some of my favorite brands are PBFit and PB2. I typically buy , but Ive been impressed at how many grocery stores carry it!
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Can I Make This Shake Ahead Of Time And Store It In The Fridge
You can definitely make this shake ahead of time and store it in the fridge. However, the quinoa will start to absorb some of the moisture from the other ingredients, and it’ll end up being a little too thick. If you do make it ahead of time, I would suggest storing everything except the cooked quinoa and adding that in when you’re ready to drink your protein shake.
High Protein Smoothie Recipe Without Protein Powder
These High Protein Smoothie Recipes are made with only natural ingredients and are a great way to start your day with a nutritional boost. They will help keep you satisfied all morning!
I discovered smoothies a couple of years after I started my weight loss journey and theyve been a part of my lifestyle ever since. So, its safe to say that Ive been drinking smoothies just about every day for almost a decade!
The day I started to drink smoothies, I felt more energized, better focused, less bloated, and all-around healthier. And now that Im into my 40s, drinking smoothies helps so much with keeping my hormones in balance.
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Dietary And Flavor Variations
- Add protein! Make it a low calorie protein smoothie by adding 1/4 cup of your favorite protein powder and/or half a cup of non-fat Greek yogurt.
- Make it a smoothie bowl. For a low calorie smoothie bowl, add 1 cup of ice to any of the smoothies. You will need to add a sweetener to them to compensate.
- Add sweeteners. For sweeter smoothies without adding calories, you can add some sugar free maple syrup, sugar free honey, sugar free simple syrup or even a brown sugar substitute.
- Add some healthy fats. This gives the smoothies more satiety, protein and fiber. For an extra 100 calories, add a tablespoon of peanut butter, almond butter, or a nut free alternative.
Why You Might Want To Replace Protein Powder In Shakes
Protein powder offers a concentrated and convenient source of protein.
However, there may be several reasons you want to avoid or limit them. You may not have powder on hand, dont have access to a good quality powder, want a less processed option, or have digestive issues with powders.
Plus, good quality protein powders can be expensive. Therefore, some food sources of protein may be more affordable, especially if you drink protein shakes often.
Furthermore, protein powders may vary in quality since the Food and Drug Administration does not tightly regulate protein powders.
Some protein powders may contain (
- excess amounts of sugar or other sweeteners
- ingredients you are allergic to
- different amounts or types of ingredients than whats listed on the label
- toxins and heavy metals
- substances that are banned by athletic organizations
Manufacturers are responsible for labeling and evaluating safety. As a result, products could contain ingredients or substances not listed on the label or in different amounts than listed .
However, this is not the case for all protein powders. The composition of protein powders varies widely across brands.
Purchasing a protein powder from a reputable company that a third party has tested for purity and safety is one way to ensure you are getting a quality product.
A few third-party seals of approvals include United States Pharmacopeia , Informed Choice, Consumer Labs, and NSF International.
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Calorie Simple Raw Vegan Smoothie
Three ingredients is all it takes for this super simple raw vegan smoothie to hit well over a thousand calories. Because it is so simple, it is a fantastic recipe to build on top of. This recipe is delicious and easily digestible by itself, but can also be a blueprint for something more complex. It only has 14g of protein.
Common Reasons Why People Are Underweight
The reason why its crucial you visit your physician if you think youre underweight is because your weight status may be caused by a physical or mental illness you arent 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 . However, when youre suffering from chronic anxiety or depression and arent treating your condition, negative feelings can haunt your mind throughout most of the day and make you forget about eating altogether.
Its 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 canlead 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.
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Protein Smoothies To Build Muscle
Protein is often spoken about in relation to muscle building, with this idea that the more protein you eat, the more muscle you will gain.
Its not untrue, but its also not quite that simple!
You need to make sure you are getting enough protein, particularly if you lead a very active lifestyle or are trying to build muscle
Protein is a fundamental building block of all muscle, so if youre trying to build extra muscle, you definitely need to make sure you are getting enough protein.
If building muscle is your goal then you want to aim for 1.6-2.2 grams of protein per kg of body weight, as this seems to be the sweet spot for muscle growth.
Banana And Almonds Smoothie
Protein content: 13 grams
This banana and almonds smoothie is a perfect breakfast option as it is easy to prepare, exceptionally healthy, and keeps you full for longer.
- Take three simple ingredients, banana, almonds or almond butter, oats, and some honey.
- Put frozen banana chunks, 1 tablespoon almond butter, two tablespoons of oatmeal, and 1 cup of skim milk in a blender.
- Add honey to taste. Blend till all the ingredients is a perfect mix.
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Good Protein Source: Providing Essential Muscle Growth For Homemade Protein Smoothies
Theres no point focusing on a smoothie for weight gain if youre not considering a protein source in there. Its a ton of calories, carbs, and sugars that really need an active ingredient for better quality weight gain and muscle growth.
A simple protein powder plant or animal source is going to add some real benefits to a pre- or post-workout weight gain smoothie. We generally recommend neutral flavors like a mellow vanilla or something you know will work with your smoothie plans.
You can also use other liquid and semi-liquid sources like low-fat Greek yoghurt to boost the protein intake. This is a natural source of protein that blends pretty well, adds creaminess to your smoothie, and pairs well with all kinds of different fruits and other ingredients.
Keep it simple its just here to fluff the protein content and drive muscle protein synthesis.
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 youd 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 its easy to achieve, but it actually isnt. 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. Its 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 dont drink water or anything else before meals, as liquid can fill your stomach and suppress your appetite. Its worth noting that your meals should consist of nutrient-rich foods. In case youre underweight, theres a good chance you are not getting enough nutrients into your body.
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Low Calorie Smoothie Recipes
These low calorie smoothie recipes prove just that. They all use less than 4 ingredients and most contain fewer than 100 calories per smoothie. These smoothies are thick, creamy, and deceptively filling, and taste so delicious.
Here are the flavor options-
- Strawberry smoothie
- Chocolate smoothie
- Coffee smoothie
What I love about these smoothies is that you can easily customize them while keeping the calories super low! Combine them with other low calorie fruits , low calorie ice cream, or even some low calorie peanut butter!
Weight Gain Smoothies Without Protein Powder Tips:
- While an egg contains about 6-8 grams of protein, it also meets the need for zinc, iron and calcium.
- 100 grams of chicken contains an average of 30 grams of protein. However, be careful not to consume the skin.
- Since omega-3 acids are important for muscle development, seafood is the ideal food when protein values are also considered. Especially salmon has a special place because it contains 25 grams of protein in 100 grams and is a good source of vitamin D. Fish such as tuna, anchovies, mackerel and haddock are also good alternatives. In addition, fish oil is very valuable in terms of increasing the metabolic rate.
- Chocolate milk is effective in the development of muscles. It is especially good for fatigue after training.
- 100 grams of lean ground contains about 27 grams of protein and is a tremendous food source for muscle growth. It is also rich in B12, zinc and iron.
Also Check: Easy Healthy Breakfast Smoothies For Weight Loss
Can You Still Get The Benefits Of A Weight Gain Smoothie Without Protein Powder
In short, yes. You can still gain a range of benefits by drinking a smoothie that doesnt contain protein powder if youre trying to gain weight.
You can add healthy ingredients to your protein shake that are packed full of calories and nutrients to help you increase your calorie intake and gain these health benefits. Depending on which ingredients you use, you can increase the amount of each macronutrient in your smoothie.
For example, adding flaxseeds and chia seeds to your smoothie will increase the carbohydrate content. Including peanut butter in your recipe will increase the number of healthy fats and Greek yogurt will bump up the protein content.
Different ingredients can also be used adjust the taste and texture of your smoothie.
For example, adding rolled oats will make the smoothie thicker. Adding different fruits will sweeten the smoothie and change its overall taste.