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Iulia Serban, RDN, is a registered dietitian nutritionist with a Bachelor's degree in Nutrition and Dietetics, and a Master's degree in Nutrition and Quality of Life.
Instead of losing time deciding whether you want to gain weight with a green high-calorie smoothie full of vitamins and minerals or a fruity one with spectacular flavors, why don't you combine the best of both worlds?
You can do it now with our High-Calorie Fruity Green Smoothie, which has a little more than 1000 calories.
As expert makers of weight gain smoothies, we put together the recipe for the High-Calorie Fruity Green Smoothie by using our guide for creating high-calorie smoothies, a process verified by registered dietitian Iulia Serban.
Moreover, to help you follow the recipe, we purchased the required ingredients, blended them, and illustrated the whole process with photos.
Smoothie's calories
The standard version of the High-Calorie Fruity Green Smoothie yields one serving of 1032 calories. If you need more calories from the smoothie, however, you can adjust ingredient quantities by following these guidelines:
Ready? Let's explore the recipe.
To prepare the High-Calorie Fruity Green Smoothie, you need four pieces of kitchen equipment:
Each ingredient in the High-Calorie Fruity Green Smoothie has a specific role.
Firstly, bananas, mango, and avocado are the three fruits that make this smoothie fruity.
Secondly, spinach is the ingredient that makes the smoothie green.
Moreover, the six types of nuts, nut butters, and seeds (almonds, peanut butter, shredded coconut, flax seeds, pumpkin seeds, and chia seeds) have the role of increasing the total calories of the smoothie.
Furthermore, honey and cinnamon improve the overall flavor of the smoothie while bringing in a bit more calories.
Lastly, almond milk and water thin out the smoothie's texture.
If you have a nut allergy, you can replace almonds with other seeds. Also, you can replace peanut butter with a type of seed butter, like sunflower butter.
Think whether all the ingredients will fit inside your blender.
If you use a small blender with a capacity of less than 1.14 l (38.4 fl oz), break the ingredients into two or more identical portions, then follow the next instructions for each of them individually.
Add the ingredients to the blender making sure almond milk and water end up at its bottom.
If you own a blender with an ingredient recipient that installs upside down on the blender, always add almond milk and water after the other ingredients. This way, the blades will work smoothly without clogging in other ingredients.
Blend the ingredients until the smoothie develops a fine texture (about 30-60 seconds).
If you own a less powerful blender, you may need to mix the ingredients for longer than 1 minute. Still, to prevent overheating your blender, abide by the recommended blending duration in your blender's manual.
Pour the smoothie into a glass or a shaker bottle, and serve.
Regarding its taste, the High-Calorie Fruity Green Smoothie has a crisp but slightly coconutty flavor accompanied by earthy notes coming from seeds and nuts.
As a general rule, although we suggest drinking the smoothie right after blending it to have the best experience, you can safely store it in the fridge for about a day.
Out of the 1032 calories found in the High-Calorie Fruity Green Smoothie, 42% come from fats, 50% come from carbohydrates, and 8% from protein.
Therefore, this smoothie is a rich source of energizing carbohydrates and healthy fats that also contains enough proteins to stimulate muscle growth.
For more nutritional details, let's explore the contribution of each ingredient to the smoothie's overall nutrition facts.
Source: FoodData Central - Raw bananas.[1]
Name: FoodData Central
Type: food database
Operated by: U.S. Food and Drug Administration
Characteristics:
Bananas bring 40% of the carbohydrates in the High-Calorie Fruity Green Smoothie.
Source: FoodData Central - Mature spinach.[2]
Name: FoodData Central
Type: food database
Operated by: U.S. Food and Drug Administration
Characteristics:
Source: FoodData Central - Raw mangos.[3]
Name: FoodData Central
Type: food database
Operated by: U.S. Food and Drug Administration
Characteristics:
Mango brings 18% of the carbs in the High-Calorie Fruity Green Smoothie.
Source: FoodData Central - Raw avocado.[4]
Name: FoodData Central
Type: food database
Operated by: U.S. Food and Drug Administration
Characteristics:
Avocado delivers 21% of the fats in the High-Calorie Fruity Green Smoothie.
Source: FoodData Central - Flaxseed.[5]
Name: FoodData Central
Type: food database
Operated by: U.S. Food and Drug Administration
Characteristics:
Flax seeds are one of the high-calorie snacks.
Source: FoodData Central - Raw almonds.[6]
Name: FoodData Central
Type: food database
Operated by: U.S. Food and Drug Administration
Characteristics:
Almonds, as high-calorie nuts, are responsible for 17% of the fats in the High-Calorie Fruity Green Smoothie.
Source: FoodData Central - Peanut butter.[7]
Name: FoodData Central
Type: food database
Operated by: U.S. Food and Drug Administration
Characteristics:
Peanut butter, which counts among high-calorie nut butters, brings 15% of the fats in the High-Calorie Fruity Green Smoothie.
Source: FoodData Central - Desiccated coconut.[8]
Name: FoodData Central
Type: food database
Operated by: U.S. Food and Drug Administration
Characteristics:
Shredded coconut is responsible for 15% of the fats in the High-Calorie Fruity Green Smoothie.
Source: FoodData Central - Pumpkin or squash seed kernels.[9]
Name: FoodData Central
Type: food database
Operated by: U.S. Food and Drug Administration
Characteristics:
Source: FoodData Central - Chia seeds.[10]
Name: FoodData Central
Type: food database
Operated by: U.S. Food and Drug Administration
Characteristics:
Source: FoodData Central - Honey.[11]
Name: FoodData Central
Type: food database
Operated by: U.S. Food and Drug Administration
Characteristics:
Source: FoodData Central - Cinnamon.[12]
Name: FoodData Central
Type: food database
Operated by: U.S. Food and Drug Administration
Characteristics:
Source: FoodData Central - Almond milk.[13]
Name: FoodData Central
Type: food database
Operated by: U.S. Food and Drug Administration
Characteristics:
On top of helping you gain weight, the High-Calorie Fruity Green Smoothie has many other health benefits. Find out all of the smoothie's benefits below.
Firstly, the High-Calorie Fruity Green Smoothie can help you gain weight more easily because it's rich in calories and keeps you filled up only for a short period.
As social proof, according to the top of the best weight gain foods for females, 91% of the women who gain weight successfully drink smoothies regularly.
The High-Calorie Fruity Green Smoothie increases your caloric intake because it brings 1032 calories per serving. All of these calories will make it easier for you to achieve a daily caloric surplus, the essential condition for gaining weight.
Besides increasing your total caloric intake, the High-Calorie Fruity Green Smoothie enables you to eat more food because, unlike many solid foods, it keeps your appetite satisfied only for a short time.
As evidence, a University of Bristol study compared fruit smoothies with fresh fruits and other drinks in terms of satiety. The researchers concluded that fruit smoothies are more filling than drinks that are less alike to food (e.g., water and milk) but less filling than solid foods.[14]
Name: A Comparison of the Satiety Effects of a Fruit Smoothie, Its Fresh Fruit Equivalent and Other Drinks
Type: journal article
Published in: Nutrients (peer-reviewed journal)
Made at: University of Bristol
The High-Calorie Fruity Green Smoothie increases your energy levels because it's high in carbohydrates, most of which come from the banana and mango in the smoothie's composition.
After all, according to a University of Lausanne study on the energy potential of carbs, carbohydrates are the main energy source for humans.[15]
Name: Carbohydrates as a source of energy
Type: journal article
Published in: American Journal of Clinical Nutrition (peer-reviewed)
Made at: University of Lausanne
The High-Calorie Fruity Green Smoothie can help your muscles grow because it has 29 g of protein. Almost all of these proteins come from the nuts and seeds in the smoothie's composition.
To contextualize, a pre-workout serving of 20 g of protein, according to a University of Birmingham trial on protein ingestion effects, is sufficient to support muscle growth.[16]
Name: Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise
Type: journal article
Published in: American Journal of Physiology, Endocrinology, and Metabolism (peer-reviewed journal)
Take into account that depending on your weight goals and current body weight, you need to eat a certain amount of proteins per day to build muscle efficiently.
The High-Calorie Fruity Green Smoothie fortifies immunity because it contains thirteen sources of antioxidants:
Antioxidants, according to a scientific review of antioxidants, increase health protection and disease prevention.[17]
Name: Antioxidants: Molecules, medicines, and myths
Type: journal article
Published in: Biochemical and Biophysical Research Communications (peer-reviewed journal)
The High-Calorie Fruity Green Smoothie can strengthen bones because it contains spinach, flax seeds, almonds, chia seeds, and almond milk, which are all good sources of calcium.
The smoothie brings approximately 644 mg of calcium, which is around 64% of the daily recommended calcium intake.
The High-Calorie Fruity Green Smoothie brings benefits to your heart because it contains nine sources of potassium:
As scientific proof, a review of the effects of potassium says that potassium lowers blood pressure.[18]
Name: Beneficial Effects of High Potassium
Type: journal article
Published in: Hypertension (peer-reviewed journal)
Made at: Medical College of Wisconsin
The High-Calorie Fruity Green Smoothie is great at hydrating your body because it's made with three significant water sources: mango, almond milk, and water itself.
The High-Calorie Fruity Green Smoothie can improve digestion because it's made with eight sources of fiber:
One of the benefits of eating fiber, as stated in a 2009 review of the health benefits of dietary fiber, is a lower risk of gastrointestinal diseases.[19]
Name: Health benefits of dietary fiber
Type: journal article
Published in: Nutrition Reviews (peer-reviewed journal)
Made in: USA
To follow the High-Calorie Fruity Green Smoothie's recipe in a compressed format, use the summary below.
If you want to try other homemade smoothies that can help you gain weight, visit our full list of high-calorie smoothie recipes.
And in case you feel creative, you can build your own high-calorie smoothie recipes. Learn what you can add to your smoothie and how to bring extra calories to it from our guide on how to make high-calorie smoothies for weight gain.
And if it happens to get bored of smoothies...
Try switching high-calorie smoothies for high-calorie shakes or other weight gain drinks.
Unfold Today has rigorous sourcing principles adhering to the top journalistic standards, so our writers always look for official, experienced, and first-hand sources. Read more about how we keep our content trustworthy and updated by reading our editorial process.
