Which Milkshake is Good for Weight Gain? The High-Calorie Guide

January 2, 2026 •

4 min read

According to health experts, consuming 500 more calories daily than you burn is required for a healthy weight gain of about one pound per week. So, which milkshake is good for weight gain, and how can these high-calorie, nutrient-dense drinks help you achieve your goals effectively and deliciously?

Quick Summary

High-calorie, protein-rich milkshakes are an effective strategy for increasing daily caloric intake, facilitating muscle repair, and promoting healthy mass gain with nutrient-dense ingredients.

Key Points

Calorie Surplus is Essential: To gain weight, you must consume more calories than you burn, and high-calorie milkshakes are an effective way to achieve this.
Focus on Nutrient Density: The best shakes for weight gain use ingredients rich in protein, healthy fats, and complex carbs, not just empty calories.
Protein is Crucial for Muscle Gain: Ingredients like protein powder, Greek yogurt, and whole milk are vital for muscle repair and growth.
Healthy Fats Maximize Calorie Intake: Adding nut butters, avocado, or seeds significantly boosts the calorie content and provides essential nutrients.
Timing Can Enhance Results: Consuming a weight gain shake post-workout or between meals helps ensure a consistent calorie intake throughout the day.
Customize for Your Needs: Recipes can be easily modified for dietary preferences (e.g., dairy-free) or specific flavor profiles, making them easy to stick with.

The Anatomy of a Weight Gain Milkshake

A milkshake designed for weight gain is fundamentally different from a standard dessert shake. While the latter often relies on sugar and low-quality ingredients, a healthy weight gain shake is packed with macronutrients essential for building muscle and mass: protein, healthy fats, and complex carbohydrates. The key is to create a calorie-dense yet nutrient-rich liquid meal that is easy to consume, which can be especially helpful for individuals with a low appetite.

High-Protein Ingredients

Protein is the building block of muscle and crucial for repair and growth, particularly after a workout. A high-protein milkshake helps ensure your body has the raw materials it needs to build muscle mass rather than storing excess calories as fat. Excellent protein sources to include are:

Whey or Casein Protein Powder: Whey protein is fast-digesting and ideal for post-workout recovery, while casein digests slowly, providing a steady supply of amino acids.
Greek Yogurt or Kefir: These provide a significant protein boost and beneficial probiotics for gut health. Full-fat versions add extra calories.
Whole Milk: Using whole milk instead of low-fat milk adds more calories and fat, which are crucial for energy and absorption of fat-soluble vitamins.
Egg Whites (Pasteurized): For a dairy-free protein source, pasteurized egg whites can be added to shakes to boost protein content without affecting the flavor.

Healthy Fats for Calorie Density

Healthy fats are a cornerstone of any weight gain shake, as they are a concentrated source of calories. They also provide essential fatty acids that support overall health. Ingredients rich in healthy fats include:

Nut Butters: Peanut butter, almond butter, and cashew butter are all excellent choices, adding protein, calories, and a rich, creamy texture.
Avocado: A ripe avocado provides a creamy consistency and a hefty dose of healthy fats, vitamins, and minerals.
Seeds: Flax, chia, and hemp seeds are packed with omega-3 fatty acids, fiber, and extra calories.

Complex Carbohydrates for Sustained Energy

Complex carbs provide the energy needed for workouts and daily activities. They prevent blood sugar spikes and provide sustained fuel. Consider adding:

Rolled Oats: Blended oats add fiber and complex carbohydrates, preventing a post-shake sugar crash.
Banana: A staple in many shakes, bananas add natural sweetness, potassium, and carbohydrates. For an even creamier texture, use a frozen banana.
Dates or Honey: For extra sweetness and a quick energy boost, a small amount of dates or honey can be added.

Top Milkshake Recipes for Weight Gain

Here are some proven recipes, each with a unique profile, for building muscle and mass.

Chocolate Peanut Butter Power Shake

This classic combination is a high-calorie powerhouse. Blend 1 cup whole milk, 1.5 cups vanilla ice cream, 1/2 cup creamy peanut butter, and a scoop of chocolate protein powder for a decadent shake that provides a significant calorie and protein boost. The inclusion of whey protein supports muscle recovery.

Tropical Avocado Smoothie

For a delicious, dairy-free option, blend 1/2 a ripe avocado, 1 cup of coconut milk, 1/2 cup full-fat Greek yogurt (or more coconut milk for dairy-free), a handful of spinach, 1 cup frozen pineapple, and 1 tbsp chia seeds. This shake is loaded with healthy fats and nutrients, making it a great midday snack.

Oatmeal Cookie Dough Shake

This shake uses rolled oats to add complex carbohydrates and fiber. Combine 1 cup of whole milk, 1/2 cup rolled oats, 1 frozen banana, 1-2 tbsp nut butter, 1 scoop vanilla protein powder, and a dash of cinnamon. Blend until smooth for a thick, filling shake that tastes like a treat.

Recipe Comparison Table


Recipe	Primary Ingredients	Calories (approx.)	Protein (approx.)	Key Benefit
Chocolate Peanut Butter Power Shake	Whole milk, ice cream, peanut butter, chocolate protein powder	1000+	40-50g	Maximum calorie and protein density.
Tropical Avocado Smoothie	Avocado, coconut milk, pineapple, Greek yogurt, chia seeds	500-700	20-30g	Nutrient-dense, dairy-free option rich in healthy fats.
Oatmeal Cookie Dough Shake	Whole milk, rolled oats, banana, nut butter, protein powder	600-800	30-40g	Sustained energy from complex carbohydrates.
Strawberry Banana Kefir Shake	Kefir, strawberries, banana, oats	400+	14g+	Excellent source of protein and probiotics for gut health.

The Importance of Timing and Consistency

For optimal results, the timing of your shakes is crucial. Drinking a shake post-workout can aid in muscle recovery by providing protein and carbohydrates for fuel and repair. A shake between meals can be an effective way to consistently meet your daily calorie goals without feeling overly full. Consistency is key to any weight gain journey. Making these shakes a regular part of your diet will yield better results than sporadic consumption. Remember, shakes should supplement, not replace, a balanced diet of whole foods. The goal is to increase your total daily intake of calories and nutrients, not just rely on liquid sources.

Conclusion: Making the Best Choice for Your Goals

The best milkshake for weight gain depends on your specific needs, dietary preferences, and fitness goals. Whether you are aiming for maximum calories with a chocolate peanut butter shake or prioritizing healthy fats with a tropical avocado smoothie, customizing your shake is simple. By focusing on high-calorie, nutrient-dense ingredients like whole milk, nut butters, oats, and protein powder, you can create delicious and effective drinks that support healthy mass gain. For more information on healthy ways to gain weight, you can explore resources from reputable health organizations like Healthline. A consistent approach with a balanced diet and regular exercise is the ultimate recipe for success.

Frequently Asked Questions

Yes, milkshakes for weight gain can be healthy if they are made with nutrient-dense ingredients like whole milk, protein powder, nut butters, oats, and fruits, rather than excessive sugar. A focus on quality ingredients ensures you're gaining healthy mass, not just fat.

For best results, consume one or two weight gain milkshakes daily, depending on your calorie needs. They are most effective when used as a post-workout drink to aid muscle recovery or as a snack between meals.

Whey protein is an excellent choice for a post-workout shake due to its fast absorption, while casein provides a slower, more sustained release of amino acids. Blends containing both can also be effective.

While weight gain milkshakes are excellent for supplementing your diet, they should not replace whole-food meals entirely. Chewing is important for digestion, and whole foods provide a broader range of nutrients.

Absolutely. You can substitute whole milk with full-fat coconut milk or soy milk and use vegan protein powder. Avocado, nut butters, and seeds are great dairy-free additions for healthy fats and calories.

High-calorie shakes are designed to be a convenient way to get calories without the bulk of a large meal, which is ideal for those with a low appetite. Using a high-speed blender can also help create a smoother, more drinkable consistency.

If you find protein powder flavorless or chalky, try incorporating other protein sources like full-fat Greek yogurt, kefir, or pasteurized egg whites. Adding natural sweeteners like bananas, dates, or honey can also mask the flavor.