Drinking calories can help you boost your overall intake and gain weight. Homemade protein shakes can provide multiple nutrients in a convenient, calorie-dense drink. Natural ingredients such as fresh or frozen fruit, protein powder, nuts and milk provide fiber, antioxidants, amino acids, heart-healthy fats and calcium. Consult with your physician before changing your diet.
Avocado Shakes
Avocados are a source of heart-healthy unsaturated fats, potassium and vitamin K. They have a creamy texture that creates a uniquely textured shake. Blend 1/2 avocado with 1 1/2 cups diced pineapple, 1 cup coconut water, 1 tbsp. agave nectar, 1 tbsp. of lime juice and 1 scoop of vanilla-flavored whey or soy protein powder. This shake provides 475 calories and 15 to 25 g of protein -- depending on the brand of protein powder.
Chocolate Banana Shake
For a healthy version of a chocolate shake that contains heart-healthy fats, magnesium and vitamin E, blend together one large frozen banana, 1 cup soymilk, 2 tbsp. of almond butter, 2 tbsp. of cocoa powder and 1 scoop of chocolate protein powder. Add a few ice cubes to create a thicker texture. This shake contains 540 calories and about 30 g of protein.
Strawberry Oatmeal Shake
Adding oatmeal to a shake adds fiber and texture, along with calories. Blend together 1 cup soymilk, 1/2 cup raw, rolled oats, 1/2 cup ice, 1 large banana, 15 frozen strawberries and 1 scoop of vanilla protein powder. This shake offers 450 calories and 27 g of protein. The strawberries are a source of vitamin C.
Nutty Shake
A high-speed blender makes this shake creamy. Combine 1 cup of cold water, 1/2 cup low-fat yogurt, 1 cup raspberries, 1/2 of a banana, 1 oz. of raw walnuts, 2 tbsp. of blanched almonds and 4 dates. It contains 600 calories and 28 g of protein. Walnuts are a source of omega-3 fatty acids, which are necessary for proper brain development and protection against heart disease. The raspberries and dates provide fiber.
References
- Mayo Clinic; Underweight? See How to Add Pounds Healthfully; Katherine Zeratsky, R.D., L.D.; August 2009
- "Raw Food, Real World;" Matthew Kenney and Sarma Melngailis; 2005
- "Food for Fitness"; Chris Carmichael; 2004.
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