Nutritional Meal Replacement Shakes For Weight Gain
It’s well known that most if not all fitness models you see surfing Instagram or youtube consume a decent amount of sports supplements. whether to maintain their strength and energy or to boost their exercise performance with pre-workout drinks/pills. Not to mention multivitamins that are essential for every athlete. For someone that does not like to take a lot of food substitutes on a daily basis, I had to find a better meal alternative if i ever would achieve my calorie goal and start to get thicker.
This is when i added shakes to my daily diet. because it’s a lot easier to drink several meal replacement shakes than eating more meals, it’s also easier to digest.
First, you’ll need to know what ingredients to add to your shake for amazing taste with a portion of protein and high calories.
Nuts and Nut Butter
Nuts help lower your cholesterol and provide your body with healthy unsaturated fat. It adds a crunch to your shake which makes it more tasty and fun. Some nuts contain a good amount of fiber too like almonds. butternuts add more calories to your shake. Nut oils are also a great source of healthy nutrients but it lacks the fiber found in nuts. it’s proven that a handful of nuts daily is good for your body. Also, The American Heart Association recommends eating about four servings of unsalted nuts a week.
The following nutrition information on common types of nuts for 1 ounce, or 28.4 grams (g), of unsalted nuts.
Dried fruits are rich in nutrients and calories, Add one-quarter cup of dried fruit to your shake after blending, cranberries, for example, contains around 130 calories per 1/4 cup.
You can use heavy cream as a base of many shakes with different ingredients every day. Heavy cream is amazingly 820 calories/cup. If you can’t tolerate dairy, use coconut cream for a 790 calories/cup
Milk and greek yogurt
Milk is a mixture of carbohydrates, protein, and fat. One cup (240 ml) of whole cow’s milk provides your body with 149 calories, 11.7 grams of carbs, 7.7 grams of protein and 8 grams of fat. While one cup of Greek yogurt (plain- whole milk) has only 149.45 calories, 11.5 grams of carbs, 8.6 grams of protein and 8 grams of fat.
Oatmeal is an easy 11.72 grams of protein for every 100 grams. It’s perfect in a post-workout shake or a breakfast shake, While most people neglect adding protein to their breakfast you can drink it on the go!
Dark chocolate with a high cocoa substance is a standout amongst the most nutritious food you can eat. It is stacked with fiber, iron, magnesium, copper, and manganese. But its greatest advantage is its wide range of antioxidants. Many people think dark chocolate has amazing medical advantages too, including improved bloodstream, lower circulatory strain, diminished oxidized LDL and improved cerebrum work. The best dark chocolate contains 85% cocoa or higher.
Adding a small square of quality dark chocolate daily to your shake may be one of the best ways to add additional antioxidants to your diet.
Meal replacement shakes without protein powder (+1000 calories)
– Banana and Peanut Butter Shake
- 1/2 cup of heavy cream
- 1 cup of milk
- 1/2 cup of peanut butter
- 1/4 cup of ground almond
- 2 mashed bananas
This shake provides 1434 calories, 49.1g protein, and 98.1g carbs.
– Peach and Cream Shake
- 1 cup of frozen peaches
- 5.3 ounces of vanilla Greek yogurt (1 cup)
- 10 raw almonds, ground
- 1 Tbsp. hemp hearts
- 1 cup of heavy cream, Fluid, Heavy Whipping
This shake provides 1290 calories, 32.8g protein, and 48.2g carbs.
– Dairy-free, Vegan Shake
- 2 Cups Almond Milk.
- 1 mango
- 1 Peach
- ¼ Cup Dates or raisins
- ¼ cup of Pumpkin Seeds
- ¼ cup of Almonds
With 1065 calories, 25.7g protein, and 146.5g carbs.
If you don’t have almond milk replace it with coconut milk. You can turn this shake into a green shake by adding 1 cup of minced baby spinach to the mixture and a tsp. of green food color powder.
Low-Calorie Protein Shakes
Drink these lower calories shakes as a snack between meals so you won’t feel full for long, you’ll feel hungry after 2 hours max.
– Mexican Hot Chocolate Shake
- 5.3 ounces plain Greek yogurt
- 10 raw almonds
- ¼ cup cooked quinoa, chilled
- 1½ Tbsp. unsweetened cocoa powder
- ½ tsp. cinnamon
- 1 medium banana, cut into chunks and frozen
- 3/4 cup unsweetened cashew milk
- 1 tablespoon maple syrup to even the hot flavor
This is a fun refreshing shake on a hot summer day and it’s served cold. Containing 668 calories, 24g of protein, 94.9g of carbohydrates and 29.8g of fat.
– Low-fat Seed and Fruit Milkshake
The shake is my invention because i love fruit muesli so much, It has a lot of fiber and it tastes great.
You can calculate any recipe you want through this website, I personally use it alot.
- 1/2 tbsp chia seeds
0.5 teaspoon Chia Seed Organic, 10 Calories per serving
- 170g greek yogurt, plain
170g Greek Yogurt, Plain Hy-Vee, 100 Calories per serving
- 1/2 cup skimmed milk
1/2 cup Milk Skimmed Best Choice, 320 Calories per serving
- 1 tsp honey
1 tsp Honey, 21 Calories per serving
- 50g Muesli Fruit and Nut Breakfast Cereal Marks and Spencer
1 Serving Muesli Fruit and Nut Breakfast Cereal Marks & Spencer, 167 Calories per serving
The low-fat shake gives you 618 calories, 54.5g of protein, 88.1g of carbohydrates and only 3.5g of fat. which is Amazing.
I really liked this shake from SELF. It has frozen blueberries, vanilla, and cinnamon which make this smoothie taste like a blueberry muffin. Rolled oats, peanut butter, and Greek yogurt supply the protein. Get the recipe here.
The shake provides 403 calories and 22g protein.
Industrial Protein Powder Shakes
Protein powder is an easy way to get your protein and gain weight in a short time. but it comes with consequences if it’s not taken under supervision. It should never replace your food, It’s only a supplement that helps you increase your protein intake when your food can’t. This is a far stage for a beginner athlete.
When you are ready to take protein powder, add rich ingredients to your protein shake such as flaxseeds, chia or muesli mix to boost the fiber and nutrient content of your protein shake. You can also add raw cacao powder, vanilla extract, or green tea leaves. If you need a little sweetness, try adding a banana, a handful of strawberries, raspberries or any other fruit you prefer.
Raise the bar when you consume protein powder shakes or any other supplement. Make sure you choose the right product for your case, let your trainer help you. Check your daily calorie intake and your protein macros and don’t exceed them. Gaining weight gradually is better for your body and organs in the long run, too much protein will turn into more calories which will be stored as fat. Always read more and watch more videos to stay focused and learn from others that walked the same way before.
Let me know your favorite shakes with and without protein powder in the comments below.
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