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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

Healthy Smoothies for Weight Gain

While gaining weight, consuming more calories than you burn would be beneficial. Incorporating smoothies can be a great way to gain weight since they are a calorie-dense and nutrient-rich option. They are packed with ingredients like fruits, vegetables, nuts, seeds, and protein sources. They can be easily customized to fit individual needs.  

Introduction

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Bananas manage blood sugar levels and indirectly influence weight management. Peanut butter is calorie-dense and nutritious. Blending together bananas, peanut butter with Greek yogurt or whole milk gives a creamy and calorie-rich treat.   

1. Peanut Butter Banana Smoothie   

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Combining avocados, spinach, almond milk, and a scoop of protein powder together gives a nutrient-packed and satisfying smoothie. Avocados are a rich source of healthy fats and spinach is rich in nutrients. Adding a scoop of protein powder helps in gaining muscle mass.   

2. Avocado Spinach Smoothie 

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Mix almond butter, cocoa powder, dates, and coconut milk for a calorie-dense smoothie. Almonds and dark chocolate contain essential vitamins, minerals, and antioxidants for overall health during weight gain. 

3. Chocolate Almond Smoothie 

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Blend mango, coconut milk, chia seeds, and a splash of orange juice for a tropical and energy-boosting smoothie. These calorie-dense ingredients have healthy fats and nutrients. Chia seeds provide protein that in increasing muscle mass.  

4. Mango Coconut Smoothie 

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Oatmeal is rich in carbs, fiber, and nutrients that are essential for weight gain. Yogurt is a rich source of protein. Berries act as a natural sweetener and are rich in antioxidants. Blending all these together gives a fiber-rich and filling smoothie. 

5. Mixed Berry Oatmeal Smoothie 

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Combine bananas, chia seeds, honey, and whole milk for a creamy smoothie. Bananas manage blood sugar levels which help in regulating weight. Chia seeds help in gaining muscle mass. These two elements in a smoothie help you gain weight. 

6. Chia Seed Banana Smoothie  

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Mix dates, cashews, vanilla extract, and coconut milk for a naturally sweet and calorie-rich smoothie. Nuts and dates are rich sources of antioxidants. A smoothie with coconut milk is a rich source of healthy fats, supporting increased caloric intake for weight gain. 

7. Date and Cashew Smoothie   

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Blend spinach, kale, avocado, banana, pumpkin seeds, and almond milk for a green smoothie. Kale and spinach are rich sources of fiber that help in nutrient absorption. Avocados and bananas are packed with calories and good fats that help in gaining weight.   

8. High-Calorie Green Smoothie 

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Blend apples, cinnamon, almond butter, and soy milk for a comforting and nutritious smoothie. As it is a calorie-dense, plant-based protein makes it easy to digest.  

9. Apple Cinnamon Smoothie 

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Combine protein powder, oats, almond butter, and whole milk for a protein-packed and satiating smoothie. Protein powder and almond butter are both excellent sources of protein. Oats and almond butter are calorie-dense, providing a good source of energy. 

10. Protein Power Smoothie  

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Remember to adjust the ingredient portions to suit your caloric and macronutrient needs. You can also customize these smoothies by adding extras like flaxseeds, coconut oil, or dried fruits for an extra calorie boost.  

Conclusion

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