What Drink is Best for Weight Gain? Healthy Options & Recipes

October 16, 2025 •

4 min read

According to a 2022 study, an estimated 390 million adults worldwide are underweight, a challenge that can be as difficult to overcome as losing weight. For those looking to gain weight, consuming a caloric surplus is key, and the right drink can make a significant difference. So, what drink is best for weight gain when solid food isn't enough?

Quick Summary

This guide examines optimal beverage choices and recipes designed to increase calorie intake for healthy weight gain. It covers homemade protein smoothies, whole milk, and commercial nutritional shakes, detailing key ingredients to maximize nutritional value effectively.

Key Points

Homemade Smoothies: Blend whole milk, nut butters, and high-calorie fruits like bananas and avocados for a customizable, nutrient-dense weight gain drink.
Protein Powder Integration: Add a scoop of whey, casein, or plant-based protein powder to shakes to boost muscle-building protein and calories.
Fortified Milk: Increase calorie and protein content by adding non-fat dry milk powder to whole milk, making it a simple and effective weight gain beverage.
Commercial Shakes: Use commercial nutritional shakes like BOOST for a convenient, high-calorie option, especially for those with low appetite or high energy needs.
Consistency and Timing: Drink high-calorie shakes consistently, ideally between meals or post-workout, to maintain a necessary caloric surplus for weight gain.

The Importance of High-Calorie Drinks for Healthy Weight Gain

For many, achieving a healthy weight gain can be a challenge, whether due to a naturally high metabolism, a diminished appetite, or an illness. High-calorie drinks provide a concentrated source of energy that can help meet the daily caloric surplus required for gaining weight, all without the feeling of being overly full. Incorporating these beverages as snacks or alongside meals ensures a steady supply of nutrients and calories to support weight and muscle growth.

Homemade High-Calorie Smoothies

Homemade smoothies are one of the best and most customizable options for healthy weight gain. By controlling the ingredients, you can pack them with nutrient-dense foods that offer a powerful calorie punch.

The Peanut Butter & Banana Power Shake: This classic combines a large ripe banana, two tablespoons of peanut butter, one scoop of protein powder, one cup of full-fat milk, and a handful of rolled oats. It provides a balanced mix of healthy fats, complex carbs, and protein, and can be used as a substantial breakfast or post-workout meal.
The Chocolate Avocado Shake: For a rich, creamy shake, blend half a ripe avocado, one cup of whole milk, two and a half tablespoons of cocoa powder, a medium banana, and a scoop of chocolate whey protein powder. The avocado adds heart-healthy fats and a smooth texture, while the protein powder boosts the calorie and protein count.
The Mango Coconut Weight Gainer: For a tropical twist, blend one cup of chopped ripe mango, half a cup of full-fat coconut milk, a scoop of vanilla protein powder, and half a cup of Greek yogurt. The coconut milk and yogurt provide excellent calories and protein, while the mango adds natural sweetness.

Whole Milk and Fortified Dairy

Milk has been a go-to for weight gain and muscle building for years due to its balance of protein, carbs, and fat.

Whole Milk: Simply swapping out low-fat milk for whole milk provides more calories and healthy fats. Drinking eight ounces of whole milk with each meal can add hundreds of calories to your daily intake.
Fortified Milk: For an even bigger calorie boost, mix non-fat dry milk powder into your whole milk. This method significantly increases both the protein and calorie content without adding much volume, making it easy to consume more.

Commercial Nutritional Shakes

For those who need convenience or have a poor appetite, commercially prepared nutritional shakes offer a controlled and calorie-dense option. Brands like BOOST Very High Calorie provide 530 calories and 22 grams of protein in an eight-ounce serving. However, it is essential to check the ingredient list for added sugars and artificial ingredients and consult a healthcare professional before adding supplements to your diet.

Comparison of Weight Gain Drinks


Drink Type	Calorie Density	Nutritional Balance	Preparation	Best For
Homemade Smoothies	High	Customizable (protein, carbs, fats)	Requires blending and ingredients	Individuals who prefer whole foods and customization
Whole/Fortified Milk	Medium to High	Balanced macros (protein, carbs, fat)	Minimal to no prep needed	Simple, effective calorie boosting for those without lactose intolerance
Commercial Shakes	Very High	Consistent, pre-calculated macros	Ready-to-drink	Convenience, limited appetite, or medical need

Tips for Maximizing Weight Gain with Drinks

Consistency is Key: Drink your high-calorie shakes consistently, ideally 1-2 times daily, in addition to your regular meals to maintain a caloric surplus.
Timing is Important: Use shakes as a strategic tool. A calorie-dense smoothie for breakfast can kickstart your energy, while a protein shake post-workout can aid in muscle recovery and growth.
Use Healthy Fats: Incorporate high-calorie, healthy fats like nut butters, avocados, seeds (chia, flax), and whole-fat dairy to boost the calorie count without increasing volume dramatically.
Pair with Resistance Training: To ensure the gained weight is healthy muscle mass rather than just fat, combine your increased caloric intake with a structured weightlifting program.
Avoid Sugary Additives: Stick to natural sweeteners like dates or honey and avoid processed syrups or artificial flavors.

Conclusion

In summary, the best drink for weight gain depends on individual preference and goals. For those with a strong appetite and a preference for whole foods, homemade high-calorie smoothies offer the most control and nutritional value. Whole milk is a simple and effective choice, easily fortified with milk powder. For maximum convenience or a limited appetite, commercial nutritional shakes provide a highly concentrated calorie source. By making smart, consistent choices and focusing on nutrient-dense ingredients, anyone can use drinks to effectively and healthily achieve their weight gain targets. For more information on calorie needs, visit the MyPlate.gov website.

Important Note

It is always recommended to consult with a doctor or registered dietitian before starting a new diet plan, especially for individuals with underlying health conditions. They can help determine the right approach and rule out any medical reasons for being underweight.

Frequently Asked Questions

While you can use low-fat milk, whole milk contains more calories and healthy fats, making it a more efficient base for weight gain smoothies and drinks.

Some commercial weight gainers and protein shakes can be highly processed and contain high amounts of added sugar. It's recommended to choose options with minimal artificial ingredients or, preferably, make homemade shakes with whole foods.

To increase calories, add ingredients rich in healthy fats and carbs, such as peanut butter, almond butter, avocado, whole milk, oats, honey, dates, and chia or flaxseeds.

For healthy weight gain, shakes should supplement, not replace, solid meals. They are most effective when consumed between meals to boost overall calorie and nutrient intake without affecting your appetite for whole foods.

For most people, drinking one to two high-calorie shakes daily alongside a regular diet is effective for achieving a healthy caloric surplus.

While you can gain weight by just increasing calorie intake, combining your diet with resistance training is essential to ensure the weight you gain is lean muscle mass, not just body fat.

Vegan options include smoothies made with unsweetened soy, almond, or coconut milk, blended with plant-based protein powder, nut butters, and high-calorie fruits like bananas and avocados.