High-Calorie Drinks for Weight Gain: Healthy Options and Recipes

01Why

Why drinks can help you gain weight

• Liquids are often easier to consume than extra food when appetite is low.
• They can be energy-dense and packed with protein.
• They can be sipped between meals without filling you up too much.
• They are useful after illness, surgery or during treatments that reduce appetite.
• They are convenient for people with busy schedules or who struggle to chew.

02Ideas

12 high-calorie drink ideas (approximate calories)

• Whole milk, 250 ml: about 160 kcal, 8 g protein.
• Fortified milk: whole milk with 4 tablespoons of milk powder per pint; extra protein and calories.
• Peanut butter banana smoothie: whole milk, banana, 2 tbsp peanut butter, oats: about 600 kcal.
• Greek yoghurt berry smoothie with honey and seeds: about 400 kcal.
• Classic milkshake with whole milk and ice cream: about 400–500 kcal.
• Hot chocolate or malted drink with whole milk: about 250 kcal.
• Mango lassi with full-fat yoghurt: about 300 kcal.
• Kefir with fruit: about 200–250 kcal.
• Avocado smoothie with milk and banana: about 450 kcal.
• Oat and date smoothie: about 450 kcal.
• Homemade protein shake with milk, protein powder and nut butter: about 400–500 kcal.
• Prescribed nutritional supplement drinks: often around 300 kcal or more per bottle.

03Recipe

A simple 600-calorie weight-gain smoothie

• 300 ml whole milk.
• 1 large banana.
• 2 tablespoons peanut or almond butter.
• 3 tablespoons oats.
• 1 tablespoon honey (optional).
• Blend until smooth. Add a scoop of milk powder or protein powder for extra protein.
• Adults with nut allergies can use seeds, tahini or full-fat yoghurt instead.

04Fortify

How to fortify drinks

• Add skimmed milk powder to milk, smoothies and soups.
• Use whole milk instead of semi-skimmed or skimmed.
• Add full-fat yoghurt, cream or ice cream to smoothies.
• Blend in nut butters, seeds or avocado for healthy fats.
• Add oats for extra energy and fibre.
• Avoid “diet” or “light” versions when trying to gain weight.

05Supplements

Oral nutritional supplement drinks

Supplement drinks are available in pharmacies and on prescription. They provide a measured amount of energy, protein, vitamins and minerals, and are used for people who are malnourished or at risk, for example after illness or in older age. NICE recommends considering oral nutrition support for people who are malnourished or at risk of malnutrition. A systematic review of adherence found that most people took the majority of their prescribed supplements, with better adherence to more energy-dense, smaller-volume products. A dietitian can advise on the best type.

06Timing

When to have them

• Between meals, rather than just before eating.
• As a mid-morning or mid-afternoon snack.
• Before bed, if it does not affect sleep.
• After exercise, combined with a meal later.
• Sip slowly if you feel full quickly.

07Avoid

Drinks to avoid relying on

• Sugary soft drinks and energy drinks: calories without nutrients, and bad for teeth.
• Large amounts of fruit juice: high in free sugars.
• Alcohol: adds empty calories and can suppress appetite.
• Drinks with lots of caffeine, which may reduce appetite in some people.

08Muscle

Gaining muscle, not just weight

To gain healthy weight, combine extra calories and protein with strength training, which encourages the body to build muscle rather than only fat. Protein needs for muscle building are covered in how much protein to build muscle. Food-based options are listed in high-protein foods.

09Older

For older adults and people recovering from illness

Older adults are at higher risk of unintentional weight loss and muscle loss. Small, frequent nourishing drinks and snacks, fortified foods, and supplement drinks when recommended help maintain strength. A Cochrane review found that protein and energy supplements produced small but consistent weight gain in older people and may reduce complications in some groups. Ask a doctor or dietitian for an individual plan.

10Cases

Three common situations

• Young adult with a small appetite wanting to gain weight: add a smoothie between meals and strength training.
• Older adult who lost weight after a hospital stay: fortified milk, nourishing drinks and dietitian advice.
• Person losing weight without trying: see a doctor before focusing on drinks.

11Budget

Budget-friendly options

• Whole milk and milk powder are among the cheapest ways to add calories and protein.
• Frozen fruit and bananas are inexpensive smoothie bases.
• Oats add calories, fibre and texture at low cost.
• Supermarket own-brand peanut butter works as well as branded versions.
• Make smoothies in larger batches and refrigerate for up to 24 hours.
• If you are struggling to afford food, ask your doctor or local services about support.

12Summary

Key points to remember

• Smoothies, milkshakes and fortified milk add calories and protein.
• Drink between meals to avoid reducing appetite.
• Avoid relying on sugary soft drinks.
• See a doctor for unexplained weight loss or very low weight.