What drinks help you gain weight? A comprehensive guide

October 15, 2025 •

4 min read

According to the U.S. Department of Agriculture, drinking just 8 ounces of whole milk at each meal can add an extra 438 calories per day to your diet. For those seeking to increase their body mass, understanding what drinks help you gain weight can be a simple and effective strategy. Integrating calorie-dense, nutritious beverages is an efficient way to boost overall calorie intake and support healthy weight gain.

Quick Summary

This guide details healthy and high-calorie drinks like whole milk, homemade smoothies, and protein shakes that aid in weight gain. It explains how to incorporate these beverages into your diet and customize them with calorie-boosting ingredients. It also contrasts different types of high-calorie drinks.

Key Points

Choose whole milk over low-fat options: Whole milk provides more calories, protein, and carbohydrates crucial for weight gain.
Create homemade smoothies: Blend high-calorie ingredients like nut butters, whole milk, Greek yogurt, and protein powder for a customizable, nutrient-dense drink.
Use nut butters for a calorie boost: Adding nut butters to shakes and hot drinks is an easy way to increase healthy fats and calories.
Consider commercial nutritional shakes for convenience: Ready-to-drink options like Ensure offer a balanced and high-calorie solution for those with a poor appetite.
Stick to 100% fruit juice: Avoid sugary 'juice drinks' and choose 100% fruit juice for calories and vitamins, but consume in moderation due to sugar content.
Fortify hot beverages: For coffee or tea, use full-cream milk instead of water and add syrups for extra calories.

For individuals struggling to consume enough calories through solid food alone, high-calorie drinks can offer a practical solution. These beverages are often easier to digest and can significantly contribute to the necessary calorie surplus for weight gain. However, the goal is to choose options that provide a healthful mix of carbohydrates, protein, and fat rather than relying on empty calories from sugary sodas.

The Role of Calorie-Dense Beverages in Weight Gain

Calorie-dense drinks, such as nutritional shakes or homemade smoothies, can be a cornerstone of a weight gain strategy, especially for those with a small appetite. These liquids can provide a substantial number of calories in a smaller, more palatable volume than solid meals. For people recovering from illness or older adults who have difficulty eating, these beverages can be a vital source of energy and nutrients.

Unlike solid food, liquids can be consumed without feeling overly full, making it easier to reach your daily calorie surplus target. By fortifying beverages with ingredients like protein powder, nuts, and healthy fats, you can maximize their nutritional impact.

Top Healthy Drinks to Help You Gain Weight

Choosing the right drinks is crucial for healthy weight gain. Here are some of the most effective and nutritious options:

1. Whole Milk

Whole milk is a classic and reliable choice for weight gain. It is rich in calories, protein, and carbohydrates, along with essential nutrients like calcium. Many bodybuilders have long used milk to help build muscle mass in conjunction with exercise. A single cup of whole milk contains a significant number of calories and can be easily incorporated into meals, coffee, or hot beverages. For even more calories, some fortify their milk with milk powder.

2. Homemade Smoothies and Shakes

One of the most customizable and powerful tools for weight gain is a homemade smoothie. By blending various high-calorie and nutrient-dense ingredients, you can create a delicious and potent drink. Consider these additions:

Protein Powder: Whey or casein protein powder can significantly boost protein content, which is vital for building muscle.
Nut Butters: Peanut, almond, or cashew butter adds healthy fats, protein, and calories. Just two tablespoons of peanut butter can add around 190 calories.
Whole Milk or Full-Fat Greek Yogurt: These serve as a creamy, high-calorie base for your smoothie.
Fruits and Oats: Bananas, berries, and oats add carbohydrates, fiber, and extra calories.

3. Commercial Nutritional Drinks

For ultimate convenience, commercial nutritional shakes like Ensure Plus provide a balanced mix of calories, protein, and other nutrients. These are ideal for those with a poor appetite or who need a quick, on-the-go option. Brands like Boost and Orgain also offer high-calorie formulas.

4. 100% Fruit Juice

While not as nutrient-dense as a whole fruit, 100% fruit juice provides a good source of calories and vitamins. Juices can be an easy way to increase calorie intake between meals. However, be mindful of the sugar content, as even natural sugars can add up. Stick to 100% juice and avoid sugary 'juice drinks'.

5. Fortified Hot Beverages

For those who prefer hot drinks, beverages like hot chocolate or coffee can be fortified for extra calories. Using full-cream milk instead of water and adding syrups can boost caloric density. A hot chocolate made with whole milk is a simple and tasty option.

Comparison of High-Calorie Drinks


Feature	Homemade Smoothie	Whole Milk	Commercial Nutritional Shake
Calories	Highly customizable; can range from 300-800+ per serving	Moderate; ~150 calories per 8 oz	High and consistent; e.g., 350+ calories per 8 oz serving of Ensure Plus
Cost	Varies depending on ingredients, but often more affordable per serving	Very affordable	Can be expensive, especially if consumed daily
Customization	Excellent. Complete control over ingredients, flavor, and macronutrient profile.	Limited. Flavor can be altered with additions, but the base remains consistent.	Limited. Available in preset flavors and formulas.
Ingredients	All-natural ingredients, including fruits, vegetables, nuts, and healthy fats.	Primarily dairy with natural sugars and fats.	Often contains a mix of processed carbs, proteins, and fats, plus fortified vitamins.
Convenience	Requires time for preparation and blending.	Ready to drink, widely available.	Ready to drink, ideal for on-the-go consumption.

Conclusion

When aiming to gain weight healthily, integrating calorie-dense and nutritious drinks is an effective strategy. Options like whole milk, homemade smoothies, and even commercial nutritional shakes provide a straightforward way to increase daily calorie intake without feeling overwhelmed by large solid meals. The best approach involves balancing these liquid calories with a nutritious, balanced diet of solid foods. While calorie intake is important, the nutritional quality of the beverages should not be overlooked. For personalized guidance on your weight gain journey, consider consulting a healthcare professional.

Authoritative Resource for Further Reading

For more information on high-calorie drinks and weight gain, you can explore resources such as Everyday Health's article, 'Best Weight Gain Foods and Drinks for Older Adults'.

Frequently Asked Questions

While both can be high in calories, homemade smoothies allow for more control over ingredients and nutrient profiles, often incorporating healthier fats and whole food sources like fruits, nuts, and oats. Milkshakes often contain ice cream and added sugar.

The amount varies by individual needs. As an example, drinking 8 ounces of whole milk with each meal can add over 400 calories per day. Starting with one or two additional glasses of whole milk per day is a good starting point.

No, it is not recommended to rely solely on drinks. Healthy weight gain comes from a balanced diet of both liquids and solid foods. Drinks should supplement, not replace, meals to ensure a full spectrum of nutrients.

Yes, many protein powders are flavored and can be mixed with milk or added to smoothies to boost calories and protein. Look for brands with minimal added sugars for the healthiest option.

While sugary sodas are high in calories, they contain empty calories with little to no nutritional value and can contribute to other health issues. It is best to avoid them and focus on nutritious, calorie-dense drinks instead.

It is often best to drink high-calorie beverages between meals rather than with them. Drinking large amounts of liquid with a meal can make you feel full faster, which may reduce your intake of solid foods.

Yes, dairy-free alternatives are widely available. You can use full-fat coconut milk or almond milk as a base for smoothies and add plant-based protein powders, nut butters, and avocado for healthy fats and calories.