If you’ve been trying to gain weight, build muscle, or just get in enough calories on a daily basis, you already know that eating more food can sometimes feel harder than it sounds. Enter: the 1000 calorie protein shake—your new best friend in the world of weight gainer shakes and high-calorie smoothies.
Unlike store-bought mass gainer powders loaded with fillers, this recipe uses whole foods, nut butters, and other high-calorie ingredients to help you reach a calorie surplus in a delicious, filling way. Whether you’re a college student, working on a master’s degree, an athlete, or just someone who wants an easy way to get more nutrition, this shake is a great option.
And yes, it’s totally TikTok – make worthy—so don’t be surprised if your friends start asking you for the ingredient listafter they see it on your feed.
Why Go for a 1000 Calorie Shake?
Before we dive into the recipe, let’s talk about why these shakes are so helpful:
Convenience: It’s the easiest way to pack a lot of calories into a single drink.
Nutrition: By using healthy fruits, chia seeds, nut butters, and whey protein powder, you get not just calories but also a full macronutrient breakdown—protein, carbs, and healthy fats.
Weight Gain: If you want to gain weight, sometimes you need high-calorie shakes to hit your calorie intakegoals.
Health Benefits: With the right ingredients, you’ll get vitamin B, amino acids, and immune-boosting nutrients that support your healthy diet.
The Core Ingredient List
Here’s what you’ll need to build your ultimate high-calorie smoothie. These are all things you can find at your local grocery store—no weird supplements required (unless you want to add them!):
2 cups whole milk (for maximum creaminess and calories; you can sub almond milk or coconut milk if needed)
1 large banana (for carbs, potassium, and natural sweetness)
2 tablespoons peanut butter (or almond butter, or other nut butters)
1 scoop whey protein powder (a good source of protein and amino acid profile)
1 cup of oats (blended in for carbs and extra fiber)
2 tablespoons coconut oil (for healthy fats and dense calories)
½ cup Greek yogurt (or regular yogurt, either works for protein and probiotics)
1–2 tablespoons chia seeds (fiber, omega-3s, and more healthy calories)
1–2 cups of healthy fruits (berries, mango, pineapple, or whatever you love)
Optional extras: Honey, maple syrup, spinach for a hidden green smoothie boost, or cacao powder if you’re craving chocolate vibes.
This ingredient list will easily give you 1000 calories (or more), depending on your portions.
Step-By-Step: How to Make It
Blend your base – Add your whole milk, banana, and yogurt first. This makes the blending smoother.
Add the calorie-dense stuff – Toss in your peanut butter, coconut oil, and cup of oats. These are the heart of the recipe and what give you the high calorie shake power.
Add protein – Drop in your scoop of protein powder. Choose a whey protein powder if you want fast-digesting protein, or a plant-based one if that’s your preference.
Mix in superfoods – Add your chia seeds and fruit. Want it creamier? Use frozen fruit. Want it lighter? Use fresh fruit.
Blend until smooth – Crank your blender on high until you’ve got a thick, creamy, pourable shake.
Taste test and adjust – Too thick? Add more whole milk. Too thin? Add ice cubes or extra oats.
That’s it! A creamy, filling, high-calorie shake recipe that’s ready in under 5 minutes.
Macronutrient Breakdown (Approximate)
Here’s what your calorie content might look like depending on your portions:
Calories: 1000–1100
Protein: 50–60 grams of protein
Carbs: 100–120 grams
Fat: 40–50 grams
That’s a solid macronutrient breakdown for anyone looking to gain weight and build muscle. And yes, it covers a big chunk of your daily value for many nutrients.
Why This Shake Works So Well
Peanut butter / almond butter: Calorie-dense, full of healthy fats, and delicious.
Oats: Cheap, filling, and full of carbs. Great if you’re looking for cheap weight gainer options.
Whole milk: One of the best cheap ways to add calories. Plus, it’s full of calcium and protein.
Whey protein powder: The best way to make sure you hit your grams of protein goal.
Coconut oil: An underrated powerhouse for high-calorie shakes.
Chia seeds: Add fiber, omega-3s, and texture.
Greek yogurt: Supports your gut and gives your shake a creamy texture.
Variations to Try
Here are some top tips for customizing your shake so you never get bored:
Chocolate Lover’s Shake – Add cocoa powder and swap banana for frozen cherries.
Tropical Weight Gain Smoothie – Use mango, pineapple, and coconut milk.
Green Smoothie Twist – Toss in a handful of spinach or kale. You won’t even taste it.
Cheap Foods Version – Stick to oats, whole milk, peanut butter, and banana for the ultimate cheap weight gainershake.
High-Calorie Smoothies for Breakfast – Add coffee for a mocha-style high-calorie shake.
Health Benefits Beyond Weight Gain
Even though this shake is designed for people looking to gain weight, it still has lots of health benefits:
Immune system boost – Thanks to antioxidants from healthy fruits and probiotics from yogurt.
Strong muscles – The grams of protein support recovery after workouts.
Steady energy – Oats and fruit give you lasting carbs.
Healthy fats – Peanut butter, chia seeds, and coconut oil keep hormones balanced.
Overall healthy diet – This shake can actually fit into a healthy diet when balanced with other meals.
Common Questions
Q: Can I store leftover smoothie?
Yes! Keep your leftover smoothie in the fridge in a sealed jar for up to 24 hours. Shake before drinking.
Q: What if I don’t want dairy?
Swap whole milk for almond milk or coconut milk, and use dairy-free yogurt. It’ll still be a high-calorie smoothie.
Q: Do I need expensive powders?
Not at all. This shake is built around real food. If you don’t have protein powder, just use extra yogurt or milk.
Q: Will this make me fat?
Only if you’re not training or monitoring your calorie intake. Used wisely, it’s the best way to hit your calorie surplusgoal without junk food.
Cheap Ways to Keep It Going
Eating more doesn’t have to mean spending more. Here are cheap foods that work well in weight gainer shakes:
Bulk oats
Store-brand peanut butter
Frozen bananas and berries
Generic whey protein powder
Whole milk or powdered milk
These staples make it easy to keep your daily basis shake routine affordable.
The Best Way to Gain Weight (Without Junk Food)
The easiest way to hit your calorie surplus is to drink it. A 1000 calorie protein shake recipe like this is packed with healthy calories, flavor, and nutrients that support your fitness journey.
So whether you’re:
Trying to bulk up at the gym
Recovering from an illness and need more calories
Struggling to eat enough solid food
Or just looking for high-calorie ingredients to add to your daily basis routine
This shake is a great way to fuel your body and make progress.
Final Thoughts
At the end of the day, hitting your calorie intake goals doesn’t have to be stressful. A high-calorie shake that’s loaded with whole foods and healthy fats is a tasty, sustainable option.
Blend it up, pour it into your favorite shaker cup, and enjoy your new go-to weight gain smoothie. Trust me—this is one of those things you’ll want to keep in your makeup bag of nutrition hacks (okay, maybe your meal prep bag) because it’s just that good.
And hey, once you’ve mastered this recipe, try sharing your creation with a registered dietitian or even making your own TikTok – make video to inspire others. Because gaining weight with real food isn’t just smart—it’s delicious.