What are high calories smoothies?

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What are smoothies?

Smoothies are blended drinks made from fruits, vegetables, dairy products, and other ingredients. They have a thick, smooth texture like a milkshake. Smoothies provide a convenient way to get nutrients from whole foods in a tasty, portable format. They can be enjoyed as a snack, meal replacement, or nutritional boost to a meal.

Why make high calorie smoothies?

There are several reasons people may want to make smoothies with extra calories:

Weight gain – Some people need to gain weight due to being underweight or wanting to build muscle. High calorie smoothies provide an easy way to add calories.

High activity levels – Athletes and others with high activity levels need more calories to fuel their workouts. Smoothies allow them to get more calories in a convenient, drinkable form.
Medical conditions – Those recovering from surgery or illness may need extra calories to heal. High calorie smoothies can help them meet increased calorie needs.
Appetite stimulation – Smoothies provide a way to add calories for those struggling with poor appetite or eating disorders.

Kids/picky eaters – High calorie smoothies can help parents provide needed nutrition for kids or picky eaters who may not eat enough at mealtimes.

The key is to use ingredients that pack a lot of calories and nutrients into each sip. Here are some of the top choices:

Ingredients to boost calories

Fruits

Bananas – A medium banana has over 100 calories. They add natural sweetness and thickness.

Mangoes – 1 cup of mango chunks provides 100 calories. They have a tropical taste.
Dried fruits like dates, figs, raisins – Dried fruits are calorie dense, with about twice as many calories per serving as fresh fruit.
Avocados – Full of healthy fats, 1⁄2 an avocado provides 160 calories. They create a rich, creamy texture.

Applesauce – Opt for unsweetened applesauce, which provides about 100 calories per 1⁄2 cup serving. Provides fiber.
Fruit juices – While whole fruits are ideal, you can use a small amount of fruit juice like orange or apple juice to add flavor and calories.

Vegetables

Spinach – This leafy green packs nutrients and calories in every serving. Use a couple handfuls.

Sweet potatoes – Baked and roasted sweet potatoes add a creamy texture and over 100 calories per 1⁄2 cup.
Carrots – About 50 calories in 1⁄2 cup chopped or baby carrots. Choose fresh or lightly steamed.
Butternut squash – This winter squash has 84 calories in 1⁄2 roasted cubed squash. Adds beta-carotene.

Beets – Try roasted beets, providing about 60 calories per 1⁄2 cup.

Grains

Oats – A 1⁄2 cup dry oats packs over 150 calories. Blend oats into a smoothie or soak in milk overnight for overnight oats.
Granola – 2 Tbsp provides around 100 calories. Adds crunch.

Flax or chia seeds – These seeds provide healthy fats, fiber, and protein. Just 2 Tbsp chia seeds has 100 calories.

Dairy and dairy alternatives

Full fat milk – Whole milk provides 150 calories per cup compared to just 80-90 for low fat milk.
Full fat yogurt – Choose full fat Greek yogurt for 100 calories and 6g protein per 1⁄2 cup serving.

Ice cream or frozen yogurt – Adding a small scoop of ice cream gives a flavor and texture boost while adding calories.
Cottage cheese – 1⁄2 cup cottage cheese provides over 100 calories and 14g protein. Adds creaminess.
Plant-based milks like soy or almond milk – Choose unsweetened varieties and use liberally to provide calories and thickness.

Proteins

Nut butters – Just 1-2 Tbsp of peanut, almond or other nut butter provides nearly 100 calories.
Nuts – Add a small handful of nuts like walnuts, pecans, or almonds. About 16 almonds has 100 calories.
Chia seeds – 2 Tbsp provides 100 calories and nutrients.

Protein powders – Use a scoop of whey, plant, or other protein powders to add protein and thick texture.

Natural sweeteners

Honey – 1 Tbsp honey has 60 calories. Sweeter than sugar.
Maple syrup – 2 Tbsp provides 130 calories. Has minerals like manganese and zinc.

Pitted dates – Dates are high in natural sugar and pack over 100 calories per date.
Unsweetened applesauce – Provides fiber and natural sweetness without added sugar.

Healthy fats

Nut butters

Nuts and seeds
Avocados
Coconut oil or coconut butter

Flaxseed oil
Olive oil

These provide essential fatty acids and help absorb fat-soluble vitamins.

Top high calorie smoothie recipes

Chocolate peanut butter smoothie

1 banana
2 Tbsp peanut butter
1 cup milk of choice

2 Tbsp chocolate protein powder or cocoa powder
1 cup ice

This smoothie provides around 500 calories when made with whole milk. The banana gives natural sweetness while the peanut butter provides over 150 calories and 7g of protein per serving.

Berry almond smoothie

1 cup Greek yogurt
1⁄2 cup frozen mixed berries
1⁄4 cup raw almonds

1⁄2 banana
1 Tbsp almond butter
1 tsp honey (optional)

1 cup milk

The Greek yogurt, almond butter, and almonds in this smoothie deliver over 500 calories along with protein, fiber, vitamins, and minerals. Berries provide antioxidants.

Green monster smoothie

1 banana

1 cup Greek yogurt
1 cup spinach
1⁄2 avocado

1 Tbsp ground flaxseed
1 cup orange juice

This green smoothie hides the spinach behind the banana, avocado, and orange juice. It provides a hefty dose of calories, healthy fats, and nutrients in one drink.

Sweet potato smoothie

1 small baked sweet potato, skinned
1 banana
1 cup milk

1 Tbsp peanut butter
1 tsp cinnamon
4 ice cubes

Roasting the sweet potato caramelizes the natural sugars. Combined with banana and peanut butter, this smoothie provides nearly 600 calories.

Overnight oats smoothie

1⁄2 cup dry oats, soaked in milk overnight in fridge
1 banana

1 cup Greek yogurt
2 Tbsp ground flaxseed
1 tsp vanilla

1 cup milk
Handful of ice

Soaking the oats overnight softens them so they blend smoothly into this breakfast-inspired smoothie. Provides over 500 calories.

Smoothie tips to boost calories

Here are some helpful tips for adding calories to smoothies:

Use full fat dairy products like whole milk, full fat yogurt, and real ice cream.
Include healthy fats from nut butters, avocados, coconut, seeds, or oils.

Add protein powder or collagen peptides.
Use ripe, spotty bananas. The spots mean more natural sugars.
Roast vegetables like sweet potatoes to caramelize and intensify their flavor.

Soak chia seeds in milk for 5 minutes before blending to allow them to plump up.
Freeze fruits like bananas ahead of time to use in place of ice cubes.
Sweeten with dates, honey, maple syrup, or a touch of fruit juice instead of added sugars.

Are high calorie smoothies healthy?

While smoothies can be an easy way to take in more calories, it is important to keep nutrition in mind when adding ingredients. Here are some tips:

Use whole, minimally processed ingredients as the base like fruits, vegetables, yogurt, milk, nut butters, etc.
Include a protein source like Greek yogurt, milk, protein powder, or nut butter.

Add healthy fats from nuts, seeds, avocado.
Include fiber from fruits, veggies, oats, chia seeds, or flaxseeds.
Limit added or natural sugars to less than 15g per smoothie.

Avoid excessive fruit juice, which spikes blood sugar.
Steer clear of ice cream and sweetened yogurt, which add mostly sugar.
Stick to full fat dairy rather than low fat for more nutrient absorption.

As long as you choose wholesome ingredients and keep added sugars low, high calorie smoothies can provide a nutritious boost.

Sample high calorie smoothie meal plan

Here is an example one day meal plan using smoothies to help meet calorie needs:

Breakfast

Green spinach smoothie:

1 cup milk
1 cup spinach
1 banana

2 Tbsp peanut butter
1 Tbsp ground flaxseed

~500 calories

Lunch

Southwest chicken salad with avocado

Chicken breast with salsa
Side salad with dressing

~600 calories

Afternoon Snack

Almond date smoothie:

1 cup almond milk
5 dates, pitted

1⁄4 cup almonds
1 Tbsp almond butter
1 tsp cinnamon

~350 calories

Dinner

Pasta with meatballs
Side of roasted vegetables

~700 calories

Evening Snack

Chocolate banana smoothie:

1 banana

1 cup milk
1 Tbsp cocoa powder
1 Tbsp peanut butter

1 tsp honey