Do you struggle to gain weight? You don’t need to eat junk food to put on weight. This homemade healthy weight gain smoothie will help you gain weight in a natural way.
This homemade healthy weight gain smoothie has been created for a long time but I was busy putting it to the test before I shared it with you.
I mentioned to you a long time ago that I was working on a weight gain smoothie for my husband to help him put on some weight, and I’m finally ready to share his exciting results.
Bare in mind that this process actually took years. The first time I wrote this blog post, we didn’t really have great results, but keep reading so you can see what changed a couple of years later.
For me personally – I only need to look at a cake and I’ve gained 2 pounds, but my husband can eat junk food all night long and weigh less the next day. (So jealous! But of course women want to be slimmer and men want to be bigger!)
The thing about food is, if you eat too much of it, you gain weight and if you don’t eat enough you lose weight. But sometimes it’s not as simple as that. It can be hard to stop overeating and balance your blood sugar levels and it can be equally as hard and frustrating to try and gain weight and not be able to.
With both losing weight and gaining weight there is often a small amount of discomfort. When you are losing weight you have to stop yourself giving in to your cravings and often feel like you could eat a lot more and your stomach can feel quite empty until you get used to eating less. The same is true when you are gaining weight.
You have to force yourself beyond your comfort zone. If you feel like you’ve had enough, if you take one more bite and that stretches the stomach so your’e able to eat more next time.
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To lose weight, substitute your meal for a meal replacement weight loss smoothie. When you are trying to gain you need to drink a much higher calorie smoothie and perhaps even drinking these smoothies in between your meals to get your calories in.
So have your food as normal and drink one of these smoothies as a snack at least twice a day.
It is so much easier to get more calories into your body by drinking smoothies than it is by trying to chew a massive amount of additional food.
For me, nutrition is also super important. If you eat too much junk food, you will gain weight, but you’ll gain a lot of fat, you’ll look fat and your health will go downhill.
So obviously you want to feel great at the same time as put on weight? And you’ll be wanting enough energy to also workout so you look your best too?
Look no further than this healthy weight grain smoothie, which will actually help you feel in peak condition as well as looking your very best.
First Test: Success Didn’t Last
My husband replaced two of his meals with this weight gain smoothie for just one week and actually put on 6 pounds. That was great progress for him as he really struggles to put on weight. But did it last?
Unfortunately not because he kept forgetting to eat and got carried away working. Often he’d end up coming home with one of his smoothies not drank. If you skip meals, you’ll not be able to gain weight I’m afraid.
Whatever you make a big enough priority in your life you can achieve. If you want something enough, write down your goals, and how you are going to achieve them and make sure you do something every day so you are working towards them.
Then re-assess your goals. Did they work? If not, tweak something and try again.
Second Test: Long Lasting Results
UPDATE: My husband has now successfully gained 28 pounds, getting himself out of the underweight category and into the normal category.
He has also successfully managed to build muscle on his new bigger frame. He’s gone over a year maintaining his bigger size. And yes, he did put on a little bit of fat, but for the last few months has joined a gym and he’s now getting into the best shape of his life.
Here’s what we did to achieve this:
9 Ways To Gain Weight Healthily – And Easily Put On Muscle and Strength
1) Never skip a meal
Not even if you’re not hungry. I gave my husband his smoothie while he was getting ready in the morning so he’d have his breakfast before leaving the house and not lose any sleep over it.
2) Drink smoothies
Smoothies are great to allow you to eat on the go if you usually get too busy to eat.
3) Add healthy high-calorie ingredients to your smoothies
This allows you to get enough nutrients such as nuts, seeds, coconut, avocado, oats, bananas, mango, dates, and raisins
4) Prepare your meals the night before
People often skip meals as they are too busy. Preparing meals the night before saves you time the next day. And you won’t have an excuse for not eating
5) Eat exactly the same meals every day for at least 1 week
This way you can tell if your current meal plan is working for you. If you are not gaining weight, add 10% more calories more every week until you start to consistently gain weight.
6) Plan your meals
Use cronometer which is a free online food diary. This helps you to know if you are getting enough calories for your size.
The science behind gaining weight is the same as losing weight. You need to work out how many calories you need, plan your calories and make sure you stick to your plan.
Using cronometer I have managed to successfully lose weight while my husband has gained weight. We eat very similar meals, but I just add a lot more calories to his.
7) Use a calorie calculator to determine how many calories you need to eat every day to gain weight
I like this calculator because it isn’t over the top. The best way to gain weight is to add a small amount of calories per day which is achievable and this means you won’t end up gaining too much fat.
8) Follow a plant based diet
The myth that vegans can’t build muscle is well and truly disproven by science now.
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9) Do Weight Training
If you want to gain muscle, you’ll need to work for it! You can gain quite a lot of muscle in just 3 or 4 short gym workouts per week. I highly suggest getting a copy of this book, Bigger, Leaner, Stronger.
I bought this book and used it to give a workout to my husband and created one for myself. We’ve both gained a lot of muscle in just a few months, and have more than 6Xed our strength.
I have also lowered my body fat percentage from 30% to 18% and gained 6KG of muscle. Get a copy of this book here
So now you know how to gain weight, I want to share a great tool to help you achieve this.
My homemade healthy weight gain smoothie will help you gain weight if you drink it instead of your regular breakfast and lunch.
And if you really want to pack in some serious calories, eat in in between your regular meals. This smoothie just happens to taste gorgeous too!
Homemade Healthy Weight Gain Smoothie
- Prep Time: 2 minutes
- Total Time: 2 minutes
- Yield: 2 servings 1x
Ingredients
- 1 Cup of coconut milk from a can (I recommend this brand)
- 2 Bananas (or mangos)
- 1/2 Cup Peanut butter (or other nut butter)
- 1/4 cup pumpkin seeds (or other seeds or nuts)
- 1/4 cup raisins (optional – makes it sweeter)
- 4 cups of spinach (optional – makes it healthier)
- 1 avocado (optional – makes it creamier and more fattening)
- 1 teaspoon vanilla extract or vanilla powder (optional – makes it tastier)
- 1 cup of edamame beans, or other white beans (optional, makes it creamy and adds 10 grams of protein per serving)
Instructions
- Blend until smooth.
- To cool it down add a handful of ice to the blender or cool down in the fridge.
Notes
Serves 2 (either replace meals with 1 serving or drink in between meals)
Nutrition
- Serving Size: 2
- Calories: 2164
- Fat: 160 grams
- Protein: 70 grams
This smoothie contains a whopping 1082 calories per serving! So if you drank one of these for breakfast and one for lunch that’s over 2000 calories in just 2 meals.
You will need to adjust the calories to suit your own body. If you need to lower the calories you can substitute some of the coconut milk for water, and take out the avocado first because these won’t affect the protein in the smoothie too much.
This smoothie also contains a whopping 35 grams of protein per serving.
10 grams of this protein comes from the edamame beans. If the thought of adding beans to your smoothie repulses you then just know this…. You can’t taste them at all.
And it even makes the smoothie creamier.
Also just think about what some protein powders are made from, peas, beans or seeds. And just for the record, I don’t recommend protein powder because it is not a health-promoting food for many reasons.
Also as I’ve just demonstrated, you can get more than enough protein to build muscle from whole foods.
If you want a breakdown into the healthiest smoothie ingredients and the reasons I choose them, check out my High Protein Shake Recipe Without Protein Powder which includes an in-depth video breakdown into all the ingredients.
Have you ever gained weight on purpose? How did you do it?
I know you may not have time to digest all this right now, so I wanted to give you a handy print out of this blog post so you can stick it on your fridge to help you on your journey to optimal health.
Click here to download your FREE PDF of this blog post now.
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Katherine Kyle @ Green Thickies
Read Katherine's inspiring comeback story, From Fat and Fatigued To Lean and Loving Life In 4 Months.
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Hi, I'm Katherine. I lost 56 pounds and recovered from Chronic Fatigue Syndrome by replacing meals with Green Thickies - my original green smoothie concept.
Read my inspiring comeback story, 
Hi, I’m Katherine. I lost 56 pounds and recovered from Chronic Fatigue Syndrome by replacing meals with Green Thickies – my original smoothie concept.
Thank you so much for this recipe !! I have been lookign for one just like this to help me :)
Im going to start this next week :) Cant wait!!
Fantastic! How did you get on?
Thank god i m not the only one in the universe with a partner who cn eat the entire pantry and not gain anything. Wil try this for sure… is there something else that can be used instead of banana and mango?? My boyfriend is a bit allergic to bananas and mango isnt available thruout the year.
Hi Kamilika, thank you for getting in touch. Avocado is a good banana substitute, I know there is the option to add one in this but you can use 2 avocados. Try peaches if you cannot get hold of mango. Please let me know what you think.
hi! Can I use this recipe for my 13 year old son? And also, can I use peaches in can? Thanks.
Hi you add canned peaches, remember they will be high in sugar and will alter the nutritional content, fresh is healthier. Yes this recipe is very healthy for children.
This recipe is AWESOME!! Thank you for sharing! So it is to be cut in half and taken twice per day is that the way I read it? Or is it full strength two times per day? If so, that’s a LOT of shake/sweet to consume in one sitting lol. Thanks!
Yes cut in half and have twice :o) Please let me know what you think x
My daughter is 13 and has a problem gaining weight because she has a high metabolism, considering she is 13 will it effect her more than if she was older or shoud she even be having this
Hi Lee, there is nothing in this smoothie that would be unhealthy for a 13 year old, all Green Thickies are safe for children if given as an extra to their normal diet. However, do see a health care professional to ensure your daughter is in good health and there isn’t another underlying issue making her lose weight.
Hi! is there a substitute for the pumpkin seeds?
Hi Monika, you could try sunflower seeds and let us know how you get on. x
Am gonna try this, never thought gaining weight would be so difficult…
How many calories is this? Im going to give this a go thank you! So if I read this right this recipe serves 2 people?
Can I use regular milk instead?
I personally wouldn’t as regular milk can do a lot of damage to your health.
Recipe sounds delicious, going to give it a go – still breastfeeding my son (now 13months) and coupled with running round after him I’ve just lost too much weight and can’t put it back on.
Is this recipe ok if pregnant though?
Thanks
I drank Green Thickies throughout my pregnancies and breastfeeding but I would check with your doctor first.
How many calories does this smoothie have?
Can use almonds instead of seeds??
Yes you can replace the seeds with the same quantity of any plain seeds or nuts.
This is very good post and i Am sure it will help me improve weight gain
★★★★★
Thanks so much. Let me know how it goes?
Can I make a large batch? My dad has cancer & is losing too much weight I won’t be able to do this every day. Could I make enough for a week and proportion it out for him?
Yes you can make a large batch. It will only keep for up to 3 days in the fridge though, so if you’re going to make a larger quantity, I would freeze the rest of it. I always make large batches that last at least 2 days. My thoughts and prayers go out to your dad.