If you’re looking to gain weight in a healthy, easy way and have been struggling with increasing your calorie intake, this article is for you! Many beginners find it difficult to eat solid food in sufficient quantities to achieve a calorie surplus, which is essential for weight gain. In this article guide, we’ll discuss how to calculate your calorie needs and share three delicious, homemade weight gain shakes that are easy to prepare, affordable, and packed with calories and nutrients.
Gain Weight in 15 Days
Weight gain is not just about eating more; it’s about eating right. The first step in your weight gain journey is understanding your basic calorie requirement.
For most people, this can be calculated as – 35 calories per kilogram of body weight per day.
For example, if you weight is 60 kg, your basic calorie requirement would be – 60 × 35 = 2,100 calories per day.
To gain weight, you need to be in a calorie surplus. This means consuming 500 – 700 extra calories daily. When you consistently consume more calories than your body burns, you’ll see noticeable results in just 15 days.
To help you hit your calorie surplus easily, we’ve curated three nutrient – rich homemade shakes. These shakes are high in calories, easy to digest, and incredibly tasty, making your weight gain journey enjoyable.
3 Homemade Weight Gain Shakes
1) High – Calorie Mango Shake
This shake is a treat for mango lovers and perfect for those who have trouble digesting milk, as it uses yogurt instead.
Ingredients
i) 1 ripe mango (approximately 200 g)
ii) 20 g figs
iii) 20 g almonds
iv) 20 g cashews
v) 50 g dates
vi) 5 g pumpkin seeds
vii) 200 g yogurt
How to Prepare
i) Soak cashews, almonds, and dates in water for 3–4 hours to make them easier to digest.
ii) Add all the ingredients to a blender: mango, soaked dry fruits, yogurt, and a few ice cubes.
iii) Blend until smooth and creamy.
iv) Garnish with pumpkin seeds and serve chilled.
Nutritional Value – This mango shake provides approximately 650 calories and is loaded with vitamins, minerals, and healthy fats.
Why It Works
i) Mango adds natural sweetness and calories.
ii) Yogurt supports digestion.
iii) Nuts and seeds provide good fats and protein.
2) Banana Peanut Shake
This shake is perfect for those looking for a protein – packed and affordable weight gain option.
Ingredients
i) 1 medium-sized banana
ii) 20 g walnuts
iii) 35 g roasted peanuts
iv) 35 g roasted chickpeas (unsalted)
v) 50 g dates
vi) 200 ml water or milk
How to Prepare
i) Add roasted peanuts, chickpeas, walnuts, banana, and dates to a blender.
ii) Pour in water or milk (based on your preference).
iii) Blend until smooth and creamy.
Nutritional Value – This banana peanut shake provides approximately 640 calories and is rich in protein, fiber, and good fats.
Why It Works
i) Peanuts and chickpeas are affordable sources of protein and fiber.
ii) Walnuts add omega – 3 fatty acids.
iii) Dates naturally sweeten the shake, making it delicious without added sugar.
3) Oats and Chikoo Shake
This shake combines the benefits of complex carbs, healthy fats, and protein in one tasty drink.
Ingredients
i) 1 chikoo (sapodilla), peeled and sliced
ii) 50 g oats
iii) 20 g almonds
iv) 5 g flaxseeds
v) 16 g peanut butter (about 1 tablespoon)
vi) 200 ml milk
vii) 1 teaspoon sugar (optional)
How to Prepare
i) Add oats, chikoo, almonds, flaxseeds, peanut butter, and milk to a blender.
ii) Blend until smooth. Adjust consistency by adding more milk or water if needed.
Nutritional Value – This oats and chikoo shake provides approximately 640 calories and is a powerhouse of energy and nutrients.
Why It Works
i) Oats are a great source of complex carbs, keeping you full and energized.
ii) Chikoo is calorie-dense and aids digestion.
iii) Peanut butter adds healthy fats and protein.
How to Increase Weight by This Formula in Just 15 Days
Calculate Your Calorie Needs – Start with 35 calories per kg of your body weight and add a surplus of 500 – 700 calories daily.
Incorporate Shakes into Your Routine – These shakes are liquid calories, making it easier to meet your calorie goals without feeling overly full.
You can consume them
As breakfast
Post-workout
Between meals
Start Slowly – Don’t jump to a large calorie surplus immediately. Begin with an extra 300 calories per day and increase gradually over a week to avoid overwhelming your digestive system.
Stay Consistent – Consistency is key. Stick to this routine for 15 days and track your weight progress.
Combine with Solid Food – While these shakes are great for adding calories, don’t neglect whole foods. Focus on a balanced diet with lean proteins, whole grains, fruits, and vegetables.
Hydration and Sleep – Proper hydration and sleep are crucial for muscle recovery and growth. Aim for 7 – 8 hours of quality sleep each night.
Gaining weight doesn’t have to be a struggle. With these easy-to-make, delicious weight gain shakes, you can effortlessly add 600 – 650 calories to your daily intake while enjoying the process. Whether you prefer the tropical taste of mango, the rich flavor of bananas and peanuts, or the hearty goodness of oats and chikoo, there’s a shake for everyone.
Remember, patience and consistency are key. Combine these shakes with a calorie-surplus diet and regular exercise, and you’ll start noticing results in as little as 15 days.
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