Weight Gain Wednesdays – Smoothies for Healthy Weight Gain

Nutrient dense smoothies for weight gainA few days ago I wrote a blog post about how to gain weight using healthy high caloric and nutrient dense foods and suddenly lots of people came out of hiding and sent me notes of gratitude that I spoke about a topic that is seen as so negative, or just completely not necessary, in our society.

I feel socially responsible as a holistic nutritionist to speak about healthy weight gain because I do see many people who need this, it’s not just about weight loss. As a result, welcome to “Weight Gain Wednesdays!”. Every Wednesday for the next few weeks I’m going to talk about something to do with healthy weight gain, whether it’s a lifestyle tip, a recipe, how to alter a recipe, or dealing with plateaus, this will be your go-to resource since there doesn’t seem to be that many regarding this topic, at least in a healthy way non-body building way.

I will apologize right now for using the word “calories” a whole bunch. You know I loathe that word, I prefer to use the term energy or energy giving/stealing, because not all calories give energy. But, I’m mentioning it throughout because it is sometimes necessary for explaining why something can help with weight gain or why something is different from another food. I am not recommending strict counting, measuring or weighing food 🙂

So this week I wanted to do the smoothie break down, or rather build up. I mentioned this was a great way to get a dense amount of calories, energy and good nutrition without filling up the belly too much so here’s how to amp up your smoothie recipes.

Typical Basic Smoothie Recipe

1 cup berries
1 cup milk
1/2 cup yogurt
1 cup water

Weight Gain Smoothie Pumper Uppers

  • Seeds – ground flaxseed/chia/hempseeds – for dense healthy fats and fibers to help fuel your growing body and help all that great stuff come out properly 😉
  • Avocado – for dense healthy fats to help fuel that growing body of yours
  • Organic Whole milk/coconut milk –  denser energy and nutrition per cup than skim varieties
  • Organic Greek yogurt – whole or 2% – for denser energy and nutrition than their 0% counterparts, but also more protein than the typical low fat regular yogurts to aid in muscle tissue development and growth
  • More fruit – mango, peaches, banana, extra berries, etc to help fuel your growing body
  • Veggies – spinach, kale, pumpkin – for added nutrition and fiber overall
  • Protein powder – for added protein to aid in muscle tissue development and growth. Adding this doesn’t bulk up the volume of the smoothie so it’s a great way to get more protein in a small space.

Okay so now let’s look how we can pump up that original recipe without adding ice cream.

 New Pumped Up Smoothie Recipe for Weight Gain without changing volume

1 cup banana, mango or peach
1 cup organic whole milk
½ cup organic whole milk greek yogurt
1 cup Water or to desired consistency

Nutritious Additions to pump up the volume just a smidge, but not a lot
handful of spinach
1 scoop protein powder (ensure of good quality)
1 tbsp ground flaxseed
1 tbsp all natural nut butter
1 cup extra fruit
Additional water to your desired consistency

Blend, and enjoy!

So you can see, just by switching to whole milk and whole milk greek yogurt we added some extra dense energy and much needed fat and protein for a growing body that the original recipe didn’t have, without changing the actual visual quantity!

So before adding extra bulk, work with what you have then add in things that will take up extra room in the belly like the nutritious additions. This smoothie would not necessarily CAUSE weight gain for an individual, it depends what your overall requirements are, what your goal weight is, and whether this is a snack or a whole meal and how many snacks and meals you have in your day. Please adjust quantities as needed and use this as a guideline for how to add more density and nutrition using smoothies.

Just in case you’re gaining weight and your belly hates dairy, you could also do this one.

Non-Dairy Pumped Up Smoothie for Weight Gain

1 cup banana, mango or peach
1/2 cup full fat coconut milk
1 cup non-dairy beverage

Nutritious Additions
1 scoop protein powder (ensure of good quality non-dairy source)
handful of spinach
1 tbsp ground flaxseed
1 tbsp all natural nut butter
1 cup extra fruit
Water to desired consistency

Blend and enjoy!

BOOM – so as you can see I increased the density without increasing the size/quantity of each ingredient first, then added a few extra ingredients to make it even more nourishing which increased the protein, carbohydrates and healthy fats to nourish your growing body. Much healthier than adding ice cream to a fruit smoothie which is the typical response to weight gain “nutrition”.

Every body requires different amounts of food to achieve weight gain, so increase/decrease the quantities of each food as needed. This is just a guideline for how to pack in nutrition and density into the same quantities of food to decrease overall bulk in the stomach to allow for even more food to get in there throughout the day or in the same meal 🙂

Stay tuned for next weeks weight gain wednesday where I’ll outline another pumper upper recipe! Is there anything specific you would like to see on this topic? Comment below and let me know!

Until then, keep empowering your body with food!

UPDATE: Please enjoy the rest of the series on healthy weight gain

Weight Gain Wednesdays – High calorie nutrient dense foods for healthy weight gain

Weight Gain Wednesdays – Healthy Salads for weight gain

Weight Gain Wednesdays – How to decrease bloating & gas when trying to gain healthy weight

Weight Gain Wednesdays – Bring health and nutrition back to the breakfast porridge

About Sarah Maughan

Sarah Maughan is a Registered Holistic Nutritionist based in Toronto, ON and has been consulting since 2009. Her website aims to educate you, make you laugh, help you live and inspire you to eat whole food! To stay up to date sign up for free blog and recipe updates! In the meantime, empower your body with food!
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