3000 Calorie Shake (126g Protein)

Struggling to gain weight? Well, not anymore! This 3000-calorie shake with 126g of protein per serving is just what you need.

As someone who struggled to gain weight for 2 years, this shake has been extremely beneficial to me.

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3000 Calorie Shake

3000 Calorie Shake (126g Protein)

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Fuel your gains with this 3000 calorie shake. Brimming with proteins, healthy fats, and energy, it’s the ultimate bulking drink for people who need to gain weight.

  • Total Time: 15 minutes
  • Yield: 1 1x


Units Scale
  • 1 cup frozen bananas
  • 2 scoops vanilla protein powder (I used grass-fed whey)
  • 2 tbsp almond or peanut butter
  • 2 tbsp honey or maple syrup
  • 2 tbsp olive oil or coconut oil
  • 2 1/2 cups of full-fat milk
  • 6 pitted dates (or other dried fruit of choice)
  • 1/2 cup of full-fat yogurt
  • 1/2 cup of oats
  • 1 large avocado peeled and pitted
  • 2 tbsp biscoff spread (or other sweet spread of choice like nutella)
  • 1 cup of pineapple
  • 2 tbsp chia seeds
  • 2 tbsp walnuts


  1. Prepare all your ingredients and measure them as listed in the ingredient list.
  2. Add all the ingredients to a high-speed blender and blitz until smooth. For about 6-7 minutes.
  3. Serve and enjoy!


Best consumed straight away, however, you can take it with you and drink it on the go!

Store the leftovers in the fridge and consume them within 3 days max.

  • Author: Ella Waterworth
  • Prep Time: 8 minutes
  • Cook Time: 7 minutes
  • Category: Smoothie
  • Cuisine: American


  • Serving Size: 1 Shake
  • Calories: 2966
  • Sugar: 237g
  • Fat: 128.1g
  • Carbohydrates: 388g
  • Fiber: 51.2g
  • Protein: 126g

Who Should Drink This 3000-Calorie Shake?

3000 Calorie Shake
This high calorie weight gain shake is not suitable for people trying to lose weight, but it is suitable for the following:

  • This shake is good for people struggling with ED.
  • Great for bodybuilders
  • Bulking
  • Weight gain
  • Athletes 
  • People On The OMAD Diet

If 3000 calories are too much for you, try my other weight gain shakes, such as my 2000-calorie shake or my 1000-calorie shake

How To Use This High-Calorie Shake For Weight Gain

images of before and after gaining weight

One of the main benefits of this shake is weight gain. 

The way I utilized this shake for weight gain as a female, was to replace all my meals and drink this shake instead.

I did this for 2 days, with a 5-day break, for two weeks. 

3000 calories for me were nearly double what I needed to consume a day to maintain weight. I was 99 pounds!

I was essentially overeating by 1,500 calories, which naturally helped me gain weight.

If You Are a Male And Hitting The Gym

On average, men need more calories a day than women. And would require even more, if they are exercising.

If you are a male, let’s say weighing 120-130 pounds, then I would recommend that you drink this shake for the day + include 1 meal.

The meal will be able to take away all the calories you burned during the workout, and everything leftover from the shake will help you gain weight.

The secret to gaining weight is to consume more calories than you burn.

3000 Calorie smoothie

A Breakdown of The 3000 Calorie Smoothie Ingredients

The ingredient selection is extensive.

Not just so the shake can reach 3000 calories, but also so it can provide the optimal amount of nutrition, that can provide you with everything your body needs.

If you are using this shake for an OMAD diet, you can easily drink it and know that it will provide you with most of the essential nutrients you need.

Here are the ingredients I used to make this high-calorie shake:

  • Frozen Bananas
  • Pineapple
  • Avocado
  • Protein Powder
  • Peanut Butter
  • Biscoff Spread
  • Full Fat Milk
  • Full Fat Yogurt
  • Chia Seeds
  • Olive Oil
  • Walnuts
  • Honey
  • Dates
  • Oats

Do note that you don’t necessarily have to use these exact ingredients to make this 3000 calorie shake recipe.

You can substitute them for others that you like more or have.

For example, you can use almond butter instead of peanut butter, and use mango instead of pineapple.

Blender filled with high calorie protein shake

How To Store The High Calorie High Protein Shake Right

If you do not plan to drink this high calorie protein shake all in one day, you must store it right so it lasts longer and tastes fresh.

  • Fill your shake or smoothie bottles.
  • Tightly close the lid.
  • Place the bottles in the fridge.
  • Consume the shake within 3 days max.
Ella Waterworth
Ella Waterworth

Founder & Recipe Developer at Smoothies N Cookies

Ella Waterworth is the founder of Smoothies N Cookies and she is a professional smoothie recipe creator. She gained extensive knowledge of creating smoothies by working for Smoothie King for several years.

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