Category: Weight Gain

20 Weight Gain Shake Recipes

When you are on a weight gain diet a good way to consume more calories is to drink weight gain shakes. If each weight gain shake was approximately 750 calories, if you drink 2 shakes per day that’s an extra 1500 calories or so that you are consuming in your diet.

I don’t like to think of liquid meals as a substitute for eating normal food. They should be used in addition to eating the normal 5-6 other meals you have in the day, which makes the time that you consume the weight gain shakes very important. I like to drink a shake after breakfast so you don’t feel too full for the rest of the day, as well as post workout when the muscles really need the nutrients.

I always choose Optimum Nutrition protein powder which comes in different flavors. I like Optimum Nutrition because I find it to be the best quality whey protein for the price, but feel free to use your favorite brand of whey protein.

To make the weight gain shakes all you will need is a blender, ice and a few easy to get supplements. You can also add some sugar or artificial sweetener to the shakes to make them taste a bit better.

Here is the list of 20 weight gain shake recipes and protein powder recipes:

13 scoops chocolate protein powder
1/2 cup skim cottage cheese
1/2 cup Quaker Oatmeal (cook with boiling water)
2 tablespoons peanut butter
2 tablespoons cocoa powder
23 scoops protein powder (vanilla or chocolate)
4 egg whites
1 tablespoon peanut butter
8 oz water
2 cups ice
32 scoops vanilla protein powder
2 cups milk
2 packets of Swiss Miss Hot Chocolate mix
1 banana
2 tablespoons peanut butter
42 cups milk
2 scoops vanilla protein powder
1 egg
1/2 cup Quaker Oatmeal (cook with boiling water)
1 banana
52 cups milk
1 banana
3 scoops vanilla protein powder
3 dashes of cinnamon
3 teaspoons of flaxseed oil
6 1 cup Quaker Oatmeal (cook with boiling water)
2 cups milk
1 banana
1 egg
dash of cinnamon
7 2 cups milk
1 cup yogurt (strawberry)
2 scoops vanilla protein powder
4 strawberries (fresh or frozen)
2 ice cubes
2 scoops chocolate protein powder
1 cup Quaker Oatmeal (cook with boiling water)
4 tablespoons peanut butter
1 teaspoon creatine powder
1 teaspoon flaxseed oil
8 oz water
9Banana Bread Shake (I’ve taken this recipe from Anabolic Cooking)

2 scoops vanilla protein powder
1 banana
350ml water
1 cup Quaker Oatmeal (cook with boiling water)
1/2 Cup Bran Flakes
30g of Dextrose (post-workout shake only)
101 cup Quaker Oatmeal (cook with boiling water)
2 scoops vanilla protein powder
1 banana
2 tablespoons peanut butter
1 teaspoon flaxseed oil
4 Ice Cubes
8 oz water
11 1/2 cup Quaker Oatmeal (cook with boiling water)
2 scoops vanilla protein powder
1 teaspoon creatine powder
1 teaspoon flaxseed oil
1 teaspoon coconut oil
1 teaspoon peanut butter
1 banana
6 mixed frozen berries
12Peanut Butter Banana Shake

2 cups milk
2 scoops chocolate protein powder
2 tablespoons peanut butter
1 banana
1 tablespoon honey
1 teaspoon flaxseed oil
132 cups milk
1 cup Quaker Oatmeal (cook with boiling water)
2 tablespoons peanut butter
1 tablespoon olive oil
1 tablespoon glutamine
2 scoops vanilla protein powder
1 banana
142 scoops vanilla protein powder
2 cups milk
10 oz chilled sweet potato
2 tablespoons peanut butter
1 tablespoon cinnamon
1 tablespoon honey
152 scoops chocolate protein powder
2 cups milk
1 banana
1 cup Quaker Oatmeal (cook with boiling water)
2 tablespoons peanut butter
2 tablespoons cocoa powder
162 scoops chocolate protein powder
1/2 cup cookies n’ cream flavored ice cream
2 cups low fat milk
1/2 cup Quaker Oatmeal (cook with boiling water)
2 tablespoons cottage cheese
1/2 banana
2 tablespoons honey
171 cup milk
1 tablespoon low fat natural yoghurt
1 tablespoon flaxseed oil
1/2 cup Quaker Oatmeal (cook with boiling water)
1 banana
2 scoops vanilla protein powder
1812 oz water
3-4 ice cubes
1 tablespoon heavy whipping cream
1 tablespoon peanut butter
2 scoops chocolate protein powder
196 oz water
3-4 ice cubes
2 tablespoons heavy whipping cream
6 oz coffee (instead you may use 12 oz coffee and no water for a pre-workout kick)
2 scoops chocolate protein powder
202 scoops chocolate protein powder
1 cup low fat milk
4 ice cubes
8 oz water
1 tablespoon instant coffee

I realize it’s not always practical to make your own weight gain shake. If you don’t have access to a blender or the necessary ingredients to make a weight gainer shake, then high quality weight gainers is also a great option.

To readers – if you have a homemade weight gain shake recipe which is tasty and packs on the pounds, please let us know the recipe by leaving a comment below.

Healthy High Calorie Foods To Gain Weight

Hardgainers typically find it difficult getting enough calories to gain weight and build muscle. The secret to consuming enough calories is to choose calorie dense foods. You have to be eating lots of high calorie foods and beverages or you will be fighting an uphill battle.

Gaining weight doesn’t have to be a struggle if you are eating the right kind of calories. This can be changed if you begin to analyze your daily diet plan to include more calorie dense foods. Let me explain more about calorie density.

What are High Density or Calorie Dense Foods

High density foods are foods which (measure by volume) contain a high number of calories per serving. Calorie dense foods tend to be high in fat and/or sugar due to the fact that all proteins and all carbohydrates contain four calories per gram whilst all fats contain nine calories per gram. Moreover, some foods are more “calorie concentrated” then others as they contain less water content etc. Let me explain.

Visualize two kitchen measuring cups side by side (both the same size); one filled with chopped cucumber and one filled with raisins. Each cup now contains exactly the same VOLUME of food, right? But did you know that the cup of raisins has 37 times more calories? That’s right! The cup of cucumbers contains 14 calories, while the cup of raisins contains a whopping 520 calories. If cucumbers and raisins both have four calories per gram, then how could this be? The answer has to do with calorie density. The cucumbers have a lower calorie density because they have a higher fiber and water content. The calories in the raisins are more “concentrated”.

Typical calorie dense foods include things like fatty meats, salami, candy bars, rice crackers, cookies, potato chips, anything which is fried, cola, beer (although there is low calorie beers on the market nowadays) and ice-cream. These are all examples of high calorie foods and drinks because they are high in sugar and/or fat.

When making adjustments to your weight gain diet plan to include more calories, do so in a healthy manner. Don’t just look to be consuming more calories, look at the nutrition value of foods. Let me give an example. We all know fruits and vegetables and nutritionally very good for us.

Fibrous carbohydrates and vegetables such as lettuce, asparagus, cucumber, and broccoli are very low calorie foods. This is because these vegetables are high in fiber and your body has a hard time absorbing the caloric content of fiber. These types of vegetables also have a high water content.

So now let’s look at some “calorie dense” foods which will help pack on the pounds. Leave the vegetables in the pantry if you want to gain weight, and replace them with simple carbohydrates such as fruits which have a higher calorie density. This is because simple carbs are more concentrated and they contain less fiber. Fruit juice is even more concentrated then eating the fruit itself. Instead of having the one medium size orange, which contains about 60 calories, drinking a glass of orange juice will serve you better as it contains about 160 calories. Fruit and fruit juice therefore make a great addition to a weight gain program.

Complex carbohydrates (starches) such as whole grains, pasta, cereals, beans, potatoes and rice also have higher calorie densities than fibrous carbs. A typical serving of pasta contains about 800-1000 calories. Pasta and other complex carbs are great foods for gaining weight.

Now that you know what carbs to eat, let’s talk about fat. There is a common misconception that all fats are bad for you and they should be removed from your diet. This is untrue, there are good and bad fats. Fats have a major impact on the calorie content of foods, so they are an important consideration. Just keep in mind that fat should consist of about 15-25% of your total calories. You want to be getting most of you calories from carbohydrates and protein.

In small amounts, unsaturated, “healthy” fats are not only good for you, but they can help you gain weight more quickly. Just one tablespoon of flaxseed oil and two tablespoons of peanut butter would add nearly 500 calories to your daily diet and you’d hardly notice that any extra food was added.

In addition, you can supplement your healthy diet with protein supplements. It is often difficult to eat enough protein each day from normal foods, so supplementing with a weight gain supplement such as a soy or whey protein shake can help increase overall caloric intake. You want to make sure the weight gain supplement is a good mix of both protein and carbs and doesn’t contain too much sugar.

For example, a post workout shake containing 40 grams of protein, 80 grams of carbs, and 2 grams of fat would provide almost 500 calories. If you wanted even more calories, you could mix the powder in juice instead of water and also add flaxseed oil.

So, let’s summarize your plan for quickly and easily adding more calories to your diet. Continue eating the same healthy foods, just eat more of them. Healthy high calorie snacks are a great way to increase calories. Replace low density foods with high density foods. You could eat salads all day until your face hurts, but it won’t do much good for weight gain. Eat plenty of starchy carbs including whole grains, pastas, rice, and potatoes. Don’t be afraid of adding some fat to your diet, just ensure it’s no more then 15-25% of your total calories. Some of the “good” fats will actually help you to gain weight. Most importantly – just because you need to eat more calories doesn’t give you permission to stuff yourself with unhealthy foods.

Healthy Calorie Dense Foods

  • All natural peanut butter, almonds, cashews & other nuts
  • Fruits, especially fruit juice & dried fruit
  • Whole grains, pastas, rice & high calorie breakfast cereals
  • Potatoes, yams
  • Dips & spreads
  • Beans & other legumes
  • Avocado
  • Dairy such as whole milk, cheese, yogurt
  • Oily fish such as salmon, tuna or fish oil supplements
  • Red meats
  • Cooked vegetables/meats/etc in olive oil