High-Calorie Liquid Diet Recipes for Weight Gain

Gaining weight requires consuming more calories than you burn. For individuals finding it challenging to eat enough solid food to achieve a calorie surplus, high-calorie liquid diets can be a helpful strategy. Protein shakes and smoothies offer a concentrated source of nutrients, including protein, carbs, fats, vitamins, and minerals, without causing excessive fullness. They can be consumed in addition to regular meals to boost overall calorie intake.

The Role of Liquid Calories in Weight Gain

One common strategy to gain weight is to take advantage of liquid calories from protein shakes and smoothies. These beverages provide a concentrated source of nutrients such as protein, carbs, and fats, plus vitamins and minerals, without making you feel overly full. You may be able to add them to your diet in addition to solid meals.

Key Ingredients for Weight Gain Shakes

When creating a weight gain shake, prioritize calorie-dense ingredients without sacrificing nutritional value. Here's a breakdown of top ingredients by nutrient type:

• Proteins: Whey protein powder, casein protein powder, pea protein, pumpkin protein, brown rice protein, egg whites or egg white protein powder, Greek yogurt, kefir, hemp protein, chia seeds, silken tofu, whole fat cow’s milk, soy milk.
• Carbs: Fruit juice (orange, pineapple, cranberry, cherry, apple, pomegranate), whole fruits (bananas, mangoes, berries, peaches, apples, oranges), oats and other grains, honey, dates.
• Fats: Flaxseed, avocado, nut butters, coconut oil, nuts (almonds, walnuts, cashews), full fat Greek yogurt, chia seeds.

High-Calorie Smoothie Recipes

Chocolate Peanut Butter Weight Gain Shake

This shake combines the classic flavors of chocolate and peanut butter while providing a substantial calorie boost. Greek yogurt serves as the primary protein source, complemented by high-calorie ingredients like peanut butter and honey.

Ingredients:

• 1 large banana
• 3/4 cup (180 mL) whole milk
• 3 tbsp. (21 grams) unsweetened cocoa powder
• 3/4 cup (170 grams) full fat plain Greek yogurt
• 1 tbsp. (21 grams) honey
• 1 tbsp. (16 grams) peanut butter

Instructions:

1. Combine all ingredients in a blender.
2. Blend on high speed until thick and smooth. Add cocoa powder gradually to prevent caking.

Berry Egg White Smoothie

This smoothie offers a combination of antioxidants from berries and a protein boost from pasteurized egg whites. Pasteurization eliminates harmful bacteria, making packaged egg whites safe for raw consumption.

Read also: High-Fiber Diet for Better Health

Ingredients:

• 3/4 cup (180 mL) pasteurized egg whites
• 1/2 cup (72 grams) fresh or frozen strawberries
• 1/4 cup (37 grams) fresh or frozen blueberries
• 1/4 cup (37 grams) fresh or frozen raspberries
• 1 small avocado (about 140 grams)
• 1/2 cup (120 mL) orange juice

Instructions:

1. Combine all ingredients in a blender.
2. Blend on medium speed until smooth.

Fruit and Veggie Protein Smoothie

This smoothie prioritizes nutrient density, featuring full-fat Greek yogurt as a base and incorporating a variety of fruits and vegetables.

Ingredients:

• 1 ripe medium banana
• 1 cup (165 grams) fresh, canned, or frozen pineapple
• 3 cups (30 grams) spinach
• 1 cup (245 grams) full fat plain Greek yogurt
• 6 ounces (180 mL) fruit juice of your choice

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth.

Coffee Chocolate Protein Smoothie

This smoothie combines coffee and chocolate protein powder for a delicious and energizing weight gain option. The caffeine content makes it an ideal pre-workout drink.

Ingredients:

• 2/3 cup (160 mL) brewed coffee, cold, plus more if needed
• 6 to 8 ice cubes
• 1 medium banana, frozen
• 1 tbsp. (7 grams) cocoa powder
• 1 tbsp. (16 grams) almond butter
• 1/4 cup (25 grams) or about 1 scoop chocolate or mocha whey protein powder
• 2 tbsp. (30 grams) chia seeds

Instructions:

1. Combine all ingredients in a high-speed blender.
2. Blend until smooth, adding more coffee to thin out as needed.

Apple Cinnamon Weight Gain Smoothie

This smoothie features the comforting flavors of apple and cinnamon, enhanced with nutritious ingredients to increase calorie content.

Ingredients:

• 1 1/2 cups (360 mL) whole milk
• 2 small apples, washed and sliced
• 1/3 cup (26 grams) rolled oats
• 2 tbsp. (32 grams) almond butter
• 2 tbsp. (20 grams) hemp hearts
• 2 tbsp. (30 grams) chia seeds
• 1 medjool date
• 1 tsp. (5 mL) vanilla extract
• Cinnamon to taste
• 2 handfuls ice cubes

Instructions:

1. Combine all ingredients in a high-speed blender.
2. Blend on high until smooth.

Strawberry Banana Kefir Smoothie

This simple recipe utilizes kefir, a fermented milk beverage rich in probiotics, to boost both calorie and protein content.

Ingredients:

• 1 cup (144 grams) fresh or frozen strawberries
• 1 ripe medium banana
• 1 cup (240 mL) whole milk kefir
• 1/4 cup (20 grams) oats
• Handful of ice cubes (optional)

Instructions:

1. Combine all ingredients in a blender.
2. Blend until the mixture reaches a puree consistency.

Chocolate Avocado Smoothie

This smoothie combines the unexpected pairing of chocolate and avocado for a nutrient-rich and satisfying beverage. Ground flaxseed adds omega-3 fatty acids, promoting heart, joint, and digestive health.

Read also: Delicious High-Fiber Smoothie Recipes

Ingredients:

• 1 cup (240 mL) whole milk
• 1/2 large avocado, ripe, without brown spots
• 4 to 6 pitted dates
• 2 1/2 tbsp. (18 grams) unsweetened cocoa powder
• Handful of ice cubes
• 1 tsp. (5 mL) vanilla extract
• 1 medium banana
• 1/4 cup (25 grams) chocolate whey protein powder
• 1 tbsp. (7 grams) ground flaxseed

Instructions:

1. Combine all ingredients in a blender.
2. Blend on high speed until smooth. Add more dates to increase sweetness as desired.

Tofu Blueberry Smoothie

This smoothie incorporates silken tofu as a source of plant-based protein. Silken tofu blends seamlessly into smoothies, providing a creamy texture.

Ingredients:

• 1 cup (260 grams) silken tofu
• 1 cup (240 mL) unsweetened soy milk
• 1 medium banana
• 2 to 3 ice cubes (optional)
• 1 cup (190 grams) fresh or frozen blueberries
• 1 tbsp. (21 grams) honey

Instructions:

1. Drain tofu to remove excess water.
2. Blend tofu, milk, banana, and ice (if using) for 30 seconds.
3. Add blueberries and honey and blend until smooth.

1000-Calorie Weight Gain Smoothie

This smoothie is designed to provide a substantial calorie boost using readily available ingredients.

Ingredients:

• 1/2 cup (72 grams) frozen strawberries
• 2 tbsp. (32 grams) peanut butter
• 1 medium banana
• 1 tbsp. (21 grams) honey
• 1 cup (80 grams) oats
• 2 scoops (50 grams) whey protein powder
• 1 1/2 cups (360 mL) whole milk

Instructions:

1. Add all ingredients to a high-speed blender, starting with strawberries and moving down the list.
2. Blend until smooth and free of chunks.

Bedtime Weight Gain Smoothie

This smoothie is designed for consumption before bed, utilizing casein protein for sustained fueling throughout the night.

Ingredients:

• 1 medium banana, frozen
• 1 scoop (25 grams) casein protein powder (chocolate or peanut butter flavor)
• 2 tbsp. (14 grams) unsweetened cocoa powder
• 2 tbsp. (32 grams) peanut butter
• 1 1/2 cups (360 mL) whole milk
• 2 to 3 ice cubes

Instructions:

1. Combine all ingredients in a high-speed blender.
2. Blend until smooth.

Vegan Green Protein Smoothie

This vegan smoothie combines plant-based protein with fruits and vegetables for a nutritious and convenient option.

Ingredients:

• 1 cup (240 mL) unsweetened coconut milk
• 1 medium banana, frozen
• 1 tbsp. (16 grams) peanut butter
• 2 cups (60 grams) fresh spinach
• 1 scoop (25 grams) vanilla pea protein
• Handful of ice

Instructions:

1. Add all ingredients to a high-speed blender, starting with coconut milk.
2. Blend on high until smooth.

Pumpkin Pie Protein Smoothie

This smoothie captures the flavors of pumpkin pie, making it a comforting and delicious option for weight gain. It can be enjoyed as a snack or post-workout recovery drink.

Read also: Explore the pros and cons of a high metabolism diet

Ingredients:

• 1 cup (240 mL) whole milk
• 1 medium banana, frozen
• 3 tbsp. (45 grams) pumpkin puree
• 1 scoop (25 grams) vanilla egg white protein powder (or protein powder of your choice)
• 1 tbsp. (16 grams) almond butter
• 1/8 tsp. pumpkin pie spice
• 1/8 tsp. cinnamon
• Handful of ice cubes
• 1 tbsp. (6 grams) graham cracker crumbs (optional)

Instructions:

1. Combine all ingredients except graham cracker crumbs in a blender.
2. Blend until smooth. Garnish with graham cracker crumbs, if desired.

Beyond Smoothies: Other Liquid Diet Options

While smoothies are a popular choice, liquid diets can also include other options like soups.

Fruit Soups

Fruit-based soups are often thinner than smoothies and may include herbs or spices. A curried pumpkin soup combines pumpkin with warming spices, coconut milk, and apple. Other fruit soups are typically served chilled and are best enjoyed during warmer months when fresh fruit is abundant.

Vegetable Soups

Vegetables can be blended into creamy soups, offering fiber and nutrients. Adding dairy, olive oil, or coconut milk can enhance the flavor and calorie content. Options include cream of tomato, creamy cucumber, Mexican lime, Spanish gazpacho, dilled potato, sweet carrot, or pureed white bean.

Nut Butter Additions

Nut butters can be incorporated into both smoothies and soups to increase calorie and fat content. Experiment with almond butter, cashew butter, walnut butter, sunflower seed butter, tahini, or pumpkin seed butter.

Considerations for Full Liquid Diets

While liquid diets can be beneficial for certain health conditions, they may present nutritional and culinary challenges. Fruit and vegetable juices and smoothies provide vitamins and minerals but may not be filling for extended periods. To increase satiety, include liquefied foods rich in protein, fiber, and fat, such as avocado, nut butters, beans, and dairy or dairy substitutes.

Sample High-Protein Liquid Diet Menu

The following menu provides a guide for incorporating high-protein liquids into your diet:

• Breakfast: High-protein shake (whey protein based)
• Mid-Morning Snack: Light yogurt smoothie
• Lunch: Pureed cream soup with added protein powder
• Afternoon Snack: Fruit smoothie with nut butter
• Dinner: Blended casserole or stew
• Before Bed: Casein protein shake

Note: If protein powders are used to make high protein shakes they must be sugar free, low in carbohydrates and low in fat. Remember, more protein is not always best. Whey protein (a product of milk) is a more complete protein source than soy or other plant protein sources. Choose high protein liquids made with whey protein unless you have an allergy or dietary restriction that would cause you to require alternative protein sources. If the protein drink has less than or equal to 170 calories you may have 8 oz (ie skim milk, light yogurt smoothie); if the protein drink has greater than 170 calories limit to 4 oz (i.e.

Full Liquid Diet Recommendations for Post-Surgery

After oral/jaw surgery, a full liquid diet is often recommended for 10-14 days. The American Dietetic Association (ADA) defines a full liquid diet as any foods that are liquid or will become liquid at body temperature.

Allowed/Recommended Foods:

• Any liquids are allowed.
• Melted gelatin, fruit ice, sherbet, flavored ice cream/ice milk.
• Popsicles, pudding pops, frozen fruit bars, fudgsicles, creamsicles.
• Strained baby desserts (thinned).
• Pureed broth soups and strained cream soups.
• Combination baby foods, thinned to flow readily through a large syringe.
• Pureed meats or eggs thinned with broth or added to strained cream soups.
• Cooked and pureed vegetables or strained baby vegetables (thinned as needed).
• Thin, mashed potatoes with butter &/or gravy.
• Smooth, hot cereals (i.e., Cream of Wheat or Rice, Malt-O-Meal)

Foods to Avoid/Use Sparingly:

• Chunky oatmeal
• None.

Tips for Increasing Calories and Protein:

• Make “double strength” or “high protein” milk by adding one cup of dried skim milk powder to one quart of fluid whole milk. Mix well and chill overnight before using. Use this milk to drink and in place of regular milk for all food preparation.
• Add powdered milk to foods.
• Standard formula is 20 calories per ounce.

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