Protein Smoothies/ Smoothie Recipes

3000 Calorie Shake [126g Protein]

Today I am sharing a beast recipe – this recipe is a 3000 calorie shake, that is incredibly high in protein, really tasty, and great for bulking up and weight gain!

I started going to the gym recently, so I can gain some healthy weight because I realized I have gotten too skinny.  I am one of the lucky or unlucky people who have a fast metabolism, and honestly, I sometimes find it hard to gain weight.

Historically, I have lost and gained weight, so I know what I need to do and what works for me, and it all starts with diet!

3000 Calorie Shake

Benefits Of 3000 Calorie Smoothie

Now, the benefits are obvious, since no regular person would be drinking a 3000 calorie shake without a good reason.

Bulking and weight gain are the two main benefits of this protein shake. However, there are many others too. Some of these include:

  • This shake is good for people struggling with ED.
  • Great for bodybuilders
  • Bulking
  • Weight gain
  • Athletes 
  • Meal Replacements
  • OMAD

And many others too. Do note that, although meal replacement shakes are normally used for weight loss, this shake is specifically made for people who are trying to gain weight and bulk up. 

Every recipe can be optimized to serve your goals, and that even includes meal replacement shakes.

3000 Calorie smoothie

What Ingredients Do You Need To Make This High Calorie Shake?

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 insanely high calorie smoothie:

  • 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 Make a 3000 Calorie Shake

The most important thing you need is a strong blender that has a big capacity to handle a huge amount of ingredients and liquids.

A Vitamix blender is ideal, however, there are some cheaper Vitamix blender alternatives that will work well too, such as a Ninja or a Wamife blender are all fine too. You may just need to blend for longer.

Next, once you have assembled your ingredients, just add them all to your blender, and blend until smooth. For about 6-7 minutes ideally.

Now, since the amount of smoothie you will end up with, is too much to fill a regular shake bottle, what I did was fill 3 shake bottles, and drank them all within a whole day.

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, it’s important that you store it right so it lasts longer and taste fresh.

  • Fill your shake or smoothie bottles.
  • Tightly close the lid.
  • Place the bottles in the fridge.
  • Consume the shake within 3 days max.
3000 Calorie Shake

3000 Calorie Shake [126g Protein]

Fuel your gains with this 3000 calorie shake. Brimming with proteins, healthy fats, and energy, it's the ultimate bulking drink for gym enthusiasts.
Prep Time 8 minutes
Cook Time 7 minutes
Total Time 15 minutes
Course Smoothie
Cuisine American
Servings 1
Calories 2966 kcal



  • 1 cup/150g 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/650ml of full-fat milk
  • 6 pitted dates or other dried fruit of choice
  • 1/2 cup/60g of full fat yogurt
  • 1/2 cup/45g of oats
  • 1 large avocado peeled and pitted
  • 2 tbsp biscoff spread or other sweet spread of choice
  • 1 cup/150g of pineapple
  • 2 tbsp chia seeds
  • 2 tbsp walnuts


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


Serving: 1servingCalcium: 1912mgVitamin C: 48mgVitamin A: 795IUSugar: 237gFiber: 51.2gPotassium: 3396mgCalories: 2966kcalFat: 128.1gProtein: 126gCarbohydrates: 388gIron: 9.9mg
Keyword 3000 calorie shake, bulking smoothie, high calorie shake, high calorie smoothie recipe, high calorie smoothies, high protien shake, weight gain shakes
Tried this recipe?Let us know how it was!
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