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Claudiu Pop is a nutritionist, medical writer, journalist, and the founder of Unfold Today. He specialized in fitness and nutrition, especially in weight gain, by helping people increase their body mass since 2019 with over 20 articles published in the field.
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On busy days when you don't have time for cooking and eating enough solid meals to meet your caloric target, 2000-calorie smoothies can be your saviors.
Yet, since smoothies with so many calories can take up a large part of your daily diet, it's crucial to follow nutritious recipes that help you build muscle and load you with the right macronutrients, vitamins, and minerals.
Also, you should schedule this type of smoothie carefully. The optimal way to consume 2000-calorie smoothies is to split them into 2-4 servings spread across your day instead of chugging them down in one sitting. More on why you need to do this after we explore the recipes.
Don't worry, you're in the right place.
We have a lot of experience in creating high-calorie smoothie recipes.
At the end of this round-up, you'll most likely have at least one favorite 2000-calorie smoothie and know the best times to drink it.
Important note: before following any of the recipes, check if your blender is big enough for making 2000-calorie smoothies by comparing the volume of your chosen smoothie to the volume of your blender. If your blender is smaller than the smoothie's volume, split the ingredients into identical portions and blend them separately.
Let's see the recipes.
This low-fat 2000-calorie Apple Smoothie is tasty and great for people who want to gain weight because it's made with one of the most popular fresh fruits, delicious high-calorie ingredients, like peanut butter, and multiple sources of protein.
The smoothie reaches the 2000-calorie mark because it combines the abundance of carbohydrates found in apples and apple juice with the proteins in the whey protein powder and the low-fat Greek yogurt.
Also, peanut butter, a source of fats and proteins, contributes significantly to the smoothie's total calories.
In terms of flavor, the smoothie has a pleasant and rich apple taste with notes of peanut butter.
After all, apples are one of the most popular fresh fruits in the United States.
Title: Apples and oranges are the top U.S. fruit choices
Published by: USDA, Economic Research Service
|Volume||87.5 fl oz (2587 ml)|
The 2000-Calorie Green Protein Smoothie is a nut-free blend that's filled with vitamins and minerals that help you keep a healthy diet while bulking up.
The smoothie has a high number of calories thanks to the many carbs in bananas and Granny Smith apples, the healthy fats found in avocados, and the proteins in whey protein powder.
Regarding its flavor, the smoothie has a refreshing taste with notes of celery and apples.
|Volume||3.33 l (112.57 fl oz)|
This list of smoothies would not be complete without a smoothie whose core ingredient is bananas.
The 2000-calorie Banana Smoothie combines bananas with oats, which are a treasure of carbs, cashews filled with good fats, and low-fat Greek yogurt, a solid source of proteins.
When it comes to flavor, this smoothie has a banana flavor that's toned down by earthy notes of cashews and oats.
|Volume||71.7 fl oz (2.12 l)|
The last smoothie on our list is a vegan smoothie whose ingredients are backed up by a Hollywood celebrity and his team. Enter Chris Hemsworth's 2000-Calorie Thor Smoothie.
We obtained this smoothie by upgrading Chris Hemsworth's Secret High-Calorie Smoothie, which helped him get in shape for his role in the movie Thor: Love and Thunder, from 663 calories to 1988 calories.
This smoothie has so many calories because it blends 3 types of fruits with 2 types of seeds, almond butter, and pea protein powder.
The smoothie's final flavor is a pleasant raspberry one.
|Volume||90.63 fl oz (2.67 l)|
You can drink smoothies with 2000 calories most times of the day, but you should split them into two 1000-calorie or four 500-calorie servings scheduled around your day to maximize muscle growth.
Also, you should avoid scheduling these servings in the 3 hours before your bedtime or too close to the beginning of your workouts.
You can drink 2000-calorie smoothies in one sitting, turn them into multiple 1000-calorie or 500-calorie smoothies, which you can store in the fridge, or share them with your gym partner. The latter two, however, are smarter choices because 2000-calorie smoothies tend to have too many proteins.
According to a scientific review on daily protein distribution, the maximum number of proteins you can eat and process effectively in one sitting is 0.55 g per kg of body weight.
Name: How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution
Type: journal article
Published in: Journal of the International Society of Sports Nutrition
For example, if you have 80 kg (176 lbs), you shouldn't eat more than 44 g of proteins in one sitting.
That's why drinking a 2000-calorie smoothie in one go is a waste of proteins, especially if your goal is to build muscle.
Another thing you shouldn't do when it comes to planning 2000-calorie smoothies is to schedule them before bedtime. This is because it will have negative effects on your sleep quality.
A Brazilian study exploring the food-sleep relationship suggests that "intake of high fat and carbohydrate foods" in the 3 hours preceding your bedtime makes it harder for you to fall asleep.
Title: Relationship between food intake and sleep pattern in healthy individuals
Type: journal article
Published in: Journal of Clinical Sleep Medicine
Made at: Universidade Federal de Sao Paulo
Since smoothies are generally based on fruits and/or vegetables, they are usually rich in carbohydrates, just as the recipes on our list. Therefore, you should avoid scheduling your 2000-calorie smoothie of choice in the 3 hours before it's time to hit the sack.
Another reason why you should avoid 2K smoothies before shutting off the engines is a better overall sleep.
American researchers studied the connection between bedtime eating or drinking and waking up at night. Their results show that eating or drinking further away from bedtime will make you wake up less often.
Title: Associations between bedtime eating or drinking, sleep duration and wake after sleep onset: findings from the American time use survey
Type: journal article
Published in: The British Journal of Nutrition
Made at: University of Michigan and Northwestern University Feinberg School of Medicine
If you want to drink 2000-calorie smoothies before your workouts, you should keep a window of 3 or 4 hours between the moment you drink the smoothie and the start of your workout because the body needs time for digestion.
To calculate how many hours before your workouts you should drink your smoothie, whether it's a 2000-calorie smoothie or a smaller serving of it, one idea is to follow the model recommended by Marie Dunford, PhD, RD, and J. Andrew Doyle in their book Nutrition for Sport and Exercise.
Title: Nutrition for Sport and Exercise
Book authors: Marie Dunford, PhD, RD, and J. Andrew Doyle
Here is the simplified formula:
Smoothie's total carbs ÷ Your body weight in kg
Just divide your smoothie's total carbohydrates by your body weight (in kilograms). If the result is closer to one, drink your smoothie 1 hour before your workout. If it's closer to two, drink it 2 hours before your workout. And so on.
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