Nutrition Diet: What is the best milkshake for weight gain?

October 11, 2025 •

4 min read

According to research on homemade protein shakes, a single nutrient-dense, high-calorie milkshake can provide 500-1000+ calories, making it an efficient way to achieve a caloric surplus for healthy weight gain. This makes liquid calories an invaluable tool for those who struggle to eat large volumes of food. So, what is the best milkshake for weight gain? The answer lies in a strategic combination of key ingredients that maximize caloric density without sacrificing nutritional value.

Quick Summary

This guide details the essential macronutrient components and key ingredients, and provides practical recipes for making a calorie-dense milkshake to support your weight gain goals. It includes tips for customization and lists the best ingredients to help you maximize your nutritional intake for effective weight gain.

Key Points

Caloric Surplus is Key: For weight gain, a milkshake must contribute to a caloric surplus, meaning you consume more calories than you expend daily.
Nutrient-Dense Ingredients: Focus on high-calorie ingredients like whole milk, nut butters, bananas, and avocados to maximize nutritional value.
Protein Fuels Muscle Growth: Add whey or plant-based protein powder to support muscle repair, especially when combined with strength training.
Balance Your Macronutrients: A healthy weight gain shake should be a balanced mix of protein, healthy fats, and complex carbohydrates.
Customize for Consistency: Varying your ingredients with fruits, spices, and liquid bases can prevent flavor fatigue and help you stick to your regimen.
Supplement, Don't Replace: Milkshakes should be a convenient way to add calories between meals, not to replace whole-food meals entirely.
Consistency is Crucial: Regular consumption of high-calorie shakes, alongside a balanced diet and exercise, is key to achieving sustainable weight gain.

The Foundation of a Healthy Weight Gain Milkshake

Achieving healthy weight gain, particularly muscle mass, depends on consuming more calories than you burn, a state known as a caloric surplus. A well-crafted milkshake is an excellent way to achieve this, delivering a high volume of nutrient-rich calories in an easy-to-digest liquid form. The best recipes focus on a balanced mix of high-quality protein, complex carbohydrates, and healthy fats.

Key Macronutrients for Weight Gain Shakes:

Protein: Essential for muscle repair and growth, especially when paired with resistance training. Good sources include whey or plant-based protein powders, Greek yogurt, and whole milk.
Healthy Fats: The most calorie-dense macronutrient, providing 9 calories per gram. Ingredients like nut butters (peanut, almond, cashew), avocado, and coconut milk add significant calories, along with beneficial nutrients.
High-Calorie Carbohydrates: Needed for energy and to replenish muscle glycogen stores. Rolled oats, bananas, and natural sweeteners like dates and honey are ideal choices.

Recipes for the Best Weight Gain Milkshakes

To create an effective weight gain shake, customize it to your taste and calorie needs. The following are popular, nutrient-dense options:

1. The Classic Peanut Butter Banana Power Shake This recipe is a staple for a reason: it's delicious, energy-packed, and full of muscle-building ingredients.

1 ripe banana (frozen for a thicker texture)
2 tbsp natural peanut butter
1-2 scoops of your favorite protein powder (whey or plant-based)
1 cup full-fat milk or dairy-free alternative
1/2 cup rolled oats
1 tbsp honey or maple syrup (optional)
Combine all ingredients and blend until smooth.

2. The Rich Chocolate Avocado Shake For a creamy, chocolatey treat, this shake adds healthy fats from avocado for a calorie boost and a smooth consistency.

1/2 large ripe avocado
1 medium banana
1 cup whole milk or almond milk
1-2 tbsp unsweetened cocoa powder
1-2 tbsp flaxseeds or chia seeds
Optional: a handful of fresh spinach for added nutrients

3. The Tropical Mango Coconut Gainer This refreshing shake offers a delicious, tropical twist while still delivering a high-calorie profile.

1 cup chopped ripe mango
1/2 cup full-fat coconut milk
1/2 cup Greek yogurt or silken tofu
1 scoop vanilla protein powder
2 tbsp shredded coconut
Blend until thick and creamy.

How to Maximize Calorie and Nutrient Density

Maximizing your shake's effectiveness is about smart additions that don't compromise taste or digestion. A few powerful add-ins include:

Oats: An excellent source of complex carbs for sustained energy.
Chia or Flax Seeds: Add a nutritional punch with omega-3s, protein, and fiber.
Greek Yogurt or Kefir: Boosts protein and adds probiotics for gut health.
Dried Fruit: Dates, raisins, or dried figs are calorie-dense natural sweeteners.
Avocado: Creates a luxuriously creamy texture and adds healthy fats.
Honey or Maple Syrup: A natural way to increase caloric intake without refined sugar.

Comparison of High-Calorie Milkshake Types


Feature	Classic Peanut Butter Banana	Rich Chocolate Avocado	Tropical Mango Coconut
Best for...	All-around muscle gain and post-workout recovery	Creamy texture lovers and those needing extra healthy fats	Refreshing, fruit-forward flavors and summer bulking
Key Ingredients	Banana, peanut butter, oats, milk, protein powder	Avocado, banana, cocoa, milk, seeds	Mango, coconut milk, yogurt, protein powder
Approx. Calories	600-650 calories	500-550 calories	550-600 calories
Approx. Protein	30-35g	28-32g	25-30g

Customization for Dietary Needs

Regardless of your dietary restrictions, a high-calorie milkshake is possible. Simply substitute ingredients with appropriate alternatives:

Lactose-Free: Use plant-based milks (almond, soy, oat, coconut) and vegan protein powder.
Nut-Free: Swap peanut and almond butter with sunflower seed butter or tahini.
Vegan: Ensure all ingredients, including protein powder, are plant-based. Silken tofu or vegan yogurt can replace dairy options.

Conclusion

Ultimately, there is no single "best" milkshake, but rather a personalized approach to creating one that fits your taste and goals. The best milkshake for weight gain is the one you will consistently drink, made with a strategic mix of high-calorie, nutrient-dense ingredients. By focusing on a balance of protein, complex carbs, and healthy fats from sources like nut butters, avocados, and oats, you can effectively boost your caloric intake. Remember that these shakes are a supplement to, not a replacement for, a balanced whole-foods diet and regular exercise, particularly strength training, for building muscle mass. For those seeking a reliable and nutrient-rich option, a milkshake combining whole milk, bananas, and peanut butter is a tried-and-true formula for success. Consider consulting a healthcare professional or registered dietitian for a personalized diet plan.

Mayo Clinic High-Calorie Smoothie Recipe

For another reliable option, the Mayo Clinic offers a simple, high-calorie, high-protein smoothie recipe perfect for weight gain. It includes yogurt, milk, a banana, wheat germ, and protein powder for a nutritious and delicious blend.

Frequently Asked Questions

You can drink weight gain milkshakes once or twice a day, typically as a snack between meals, to help consistently increase your caloric intake. Consistency is more important than timing, so find a schedule that works for you.

While protein shakes are an excellent supplement, relying solely on them is not enough for healthy weight gain. They should be part of a balanced diet that includes whole foods, and should be paired with strength training to ensure the weight gained is muscle mass rather than unhealthy fat.

Whole milk is generally recommended as the best dairy option for weight gain milkshakes because it contains more calories and fat than skim or low-fat varieties. For dairy-free alternatives, full-fat coconut milk is a high-calorie choice.

Yes, plenty of vegan and vegetarian options exist. Use plant-based milks like almond, soy, or coconut milk, and choose plant-based protein powders (e.g., pea, hemp). Greek yogurt can be replaced with silken tofu or vegan yogurt.

To boost calories without relying on added sugar, incorporate natural, calorie-dense ingredients. Good options include healthy fats like avocado, nut butters, and seeds (chia, flax), as well as complex carbohydrates from oats.

Protein powder is not strictly necessary but is a convenient and effective way to increase the protein content of your milkshake, which is vital for building muscle. You can also use other protein-rich ingredients like Greek yogurt or cottage cheese.

Having a protein-rich snack or shake before bed can be beneficial for weight and muscle gain, as it provides a sustained release of amino acids for overnight muscle repair. Casein protein is a good option for this purpose due to its slow digestion.