Some smoothies, such as sweet potato with yogurt, banana with peanut butter and avocado with cocoa and oats, are great options to help you gain weight in a healthy way.
These vitamins are rich in carbohydrates, healthy fats, proteins, vitamins and minerals, nutrients that are essential for helping with weight gain, and can therefore be recommended for people who are underweight.
To gain weight, it is also important to maintain a healthy diet and practice physical activity regularly, especially resistance exercises, to avoid gaining body fat. See how to go on a diet to gain weight.
1. Banana and peanut butter smoothie
Peanut butter is rich in healthy fats, making it a great option to help you gain weight. While bananas contain carbohydrates, which help increase the calories in this recipe, promoting healthy weight gain.
Ingredients:
- 1 banana prata grande;
- 1 tablespoon of peanut butter;
- 200 ml of whole milk.
Preparation mode:
Peel and chop the banana into slices. Place all ingredients in a blender and blend until smooth. This vitamin can complement breakfast or can be taken as a morning snack, for example.
Nutritional information: This smoothie contains about 270 calories, 11 g of protein, 14.5 g of fat, 27 g of carbohydrates and 2 g of fiber.
2. Avocado, cocoa and oat smoothie
Because it contains oats, this vitamin is a good source of carbohydrates and therefore helps you gain weight. Avocado and cocoa contain good amounts of healthy fats, providing a good amount of calories for this vitamin.
Ingredients:
- 2 tablespoons full of rolled oats;
- ½ small ripe avocado;
- 1 tablespoon of cocoa powder;
- 200 ml of whole milk.
Preparation mode:
Peel the avocado and cut into large cubes. In a blender, place all the ingredients and blend for 3 minutes. Transfer to a glass and drink this vitamin with your morning or afternoon snack, for example.
Nutritional information: The avocado, cocoa and oat smoothie contains about 429 calories, 13 g of protein, 25 g of fat, 39 g of carbohydrates and 16 g of fiber.
3. Sweet potato smoothie with Greek yogurt
Sweet potatoes help you gain weight as they are a tuber rich in carbohydrates. While Greek yogurt has good amounts of fats and proteins that help increase calories in the diet.
Ingredients:
- 1 pot (120g) of natural Greek yogurt;
- 1 small cooked sweet potato without skin;
- 1 tablespoon of honey;
- Ice cubes to taste.
Preparation mode:
Chop the sweet potato into large cubes and place in a blender. Add the other ingredients and beat for a few minutes or until a homogeneous drink forms. Transfer to a glass and drink immediately.
Nutritional information: This vitamin contains an average of 295 calories, 12 g of protein, 2 g of fat, 49 g of carbohydrates and 3 g of fiber.
4. Strawberry, coconut milk and flaxseed smoothie
The strawberry smoothie with coconut milk helps you gain weight because it is rich in medium-chain fatty acids, a type of fat that is quickly absorbed and used by the body in the form of calories.
Ingredients:
- 200 ml of coconut milk;
- 8 strawberries.
- 1 tablespoon of chia seeds.
Preparation mode:
Wash the strawberries well and cut them in half. Place all ingredients in the blender and blend for 3 minutes. This vitamin can be consumed to complement breakfast or a snack, for example.
Nutritional information: This vitamin has around 372 calories, 4 g of protein, 40 g of fat, 16.5 g of carbohydrates and 7 g of fiber.
5. Açaí, banana and honey smoothie
Açaí is a fruit rich in fats and carbohydrates, nutrients that provide energy to the body and help you gain weight in a healthy way.
Likewise, bananas and honey also offer good amounts of carbohydrates, thus promoting weight gain.
Ingredients:
- 100g frozen açaí pulp;
- 1 medium silver banana;
- 200 ml of milk;
- 1 tablespoon of honey.
Preparation mode:
Chop the banana and place it in a blender. Add the other ingredients and beat for 3 minutes or until you get a very consistent drink.
Nutritional information: The açaí, banana and honey smoothie has approximately 296 calories, 7.7 g of protein, 11 g of fat, 44 g of carbohydrates and 4 g of fiber.
6. Mango and flaxseed smoothie
The mango and flaxseed smoothie provides good amounts of carbohydrates, proteins and healthy fats, nutrients that are essential for gaining weight in a healthy way.
Ingredients:
- 1 medium ripe mango;
- 200 ml of whole milk;
- 1 tablespoon of flaxseed flour;
- Ice to taste.
Preparation mode:
Peel the mango and cut into medium cubes. Place all ingredients in the blender and blend for about 3 minutes. Transfer the drink to a glass and drink immediately.
Nutritional information: The mango smoothie with flaxseed provides about 244 calories, 8.6 g of protein, 9.8 g of fat, 28.7 g of carbohydrates and 6.8 g of fiber.
See the video below for other tips for gaining weight in a healthy way:
