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The sources used by our editorial team are trustworthy, experienced, and authoritative, such as peer-reviewed journals and governmental information.

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High-Calorie Fruity Green Smoothie Recipe for Weight Gain

Iulia Serban, RDN, registered dietitian nutritionist.

Medically Reviewed by 

Iulia Serban, RDN
Last updated on August 25, 2023
High-Calorie Fruity Green Smoothie for weight gain.


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:

  • For 1500-calorie smoothie: multiply ingredient quantities by 1.45;
  • For 2000-calorie smoothie: multiply ingredient quantities by 1.94.

Ready? Let's explore the recipe.

Equipment

To prepare the High-Calorie Fruity Green Smoothie, you need four pieces of kitchen equipment:

  • Blender
  • Knife
  • Tablespoon
  • Teaspoon

Ingredients

Ingredients of High-Calorie Fruity Green Smoothie.
  • 2 medium (8.3 oz or 236 g) bananas
  • 3.5 oz (100 g) spinach
  • 1/2 (5.93 oz or 168 g) mango
  • 1/2 (2.65 oz or 75 g) avocado
  • 1 tbsp (0.35 oz or 10 g) flax seeds
  • 2 tbsp (0.6 oz or 17 g) almonds
  • 1 tbsp (0.6 oz or 16 g) peanut butter
  • 2 tbsp (0.42 oz or 12 g) shredded coconut
  • 4 tbsp (0.6 oz or 16 g) pumpkin seeds
  • 1 tbsp (0.4 oz or 12 g) chia seeds
  • 1 tbsp (0.7 oz or 21 g) honey
  • 1/2 tsp (0.05 oz or 2 g) cinnamon
  • 1 cup (8.5 fl oz or 250 ml) almond milk
  • 6.76 fl oz (200 ml) water

Role of each ingredient

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.

Ingredient substitutions

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.

Instructions

1. Adapt ingredients to blender size

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.

2. Add ingredients

Adding Ingredients of High-Calorie Fruity Green Smoothie in a blender.

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.

3. Blend

Ingredients of High-Calorie Fruity Green Smoothie: unblended versus blended.

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.

4. Serve

Pouring the High-Calorie Fruity Green Smoothie in a glass.

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.

How to store

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.

Nutrition facts

  • Volume: 38.4 fl oz (1.14 l)
  • Calories: 1032
  • Protein: 29 g
  • Carbs: 136 g
  • Fat: 52 g

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.

Nutrition facts of each ingredient

Bananas

  • Weight: 2 medium (8.3 oz or 236 g)
  • Calories: 210
  • Protein: 3 g
  • Carbs: 54 g
  • Fat: 1 g

Source: FoodData Central - Raw bananas.[1]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Bananas bring 40% of the carbohydrates in the High-Calorie Fruity Green Smoothie.

Spinach

  • Weight: 3.5 oz or 100 g
  • Calories: 23
  • Protein: 3 g
  • Carbs: 4 g
  • Fat: 0 g

Source: FoodData Central - Mature spinach.[2]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Mango

  • Weight: 1/2 (5.93 oz or 168 g)
  • Calories: 100
  • Protein: 1 g
  • Carbs: 25 g
  • Fat: 1 g

Source: FoodData Central - Raw mangos.[3]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Mango brings 18% of the carbs in the High-Calorie Fruity Green Smoothie.

Avocado

  • Weight: 1/2 (2.65 oz or 75 g)
  • Calories: 120
  • Protein: 2 g
  • Carbs: 7 g
  • Fat: 11 g

Source: FoodData Central - Raw avocado.[4]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Avocado delivers 21% of the fats in the High-Calorie Fruity Green Smoothie.

Flax seeds

  • Weight: 1 tbsp (0.35 oz or 10 g)
  • Calories: 55
  • Protein: 2 g
  • Carbs: 3 g
  • Fat: 4 g

Source: FoodData Central - Flaxseed.[5]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Flax seeds are one of the high-calorie snacks.

Almonds

  • Weight: 2 tbsp (0.6 oz or 17 g)
  • Calories: 104
  • Protein: 4 g
  • Carbs: 4 g
  • Fat: 9 g

Source: FoodData Central - Raw almonds.[6]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Almonds, as high-calorie nuts, are responsible for 17% of the fats in the High-Calorie Fruity Green Smoothie.

Peanut butter

  • Weight: 1 tbsp (0.6 oz or 16 g)
  • Calories: 94
  • Protein: 4 g
  • Carbs: 3 g
  • Fat: 8 g

Source: FoodData Central - Peanut butter.[7]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Peanut butter, which counts among high-calorie nut butters, brings 15% of the fats in the High-Calorie Fruity Green Smoothie.

Shredded coconut

  • Weight: 2 tbsp (0.42 oz or 12 g)
  • Calories: 90
  • Protein: 4 g
  • Carbs: 3 g
  • Fat: 8 g

Source: FoodData Central - Desiccated coconut.[8]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Shredded coconut is responsible for 15% of the fats in the High-Calorie Fruity Green Smoothie.

Pumpkin seeds

  • Weight: 4 tbsp (0.6 oz or 16 g)
  • Calories: 72
  • Protein: 4 g
  • Carbs: 8 g
  • Fat: 4 g

Source: FoodData Central - Pumpkin or squash seed kernels.[9]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Chia seeds

  • Weight: 1 tbsp (0.4 oz or 12 g)
  • Calories: 58
  • Protein: 2 g
  • Carbs: 5 g
  • Fat: 4 g

Source: FoodData Central - Chia seeds.[10]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Honey

  • Weight: 1 tbsp (0.7 oz or 21 g)
  • Calories: 64
  • Protein: 0 g
  • Carbs: 17 g
  • Fat: 0 g

Source: FoodData Central - Honey.[11]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Cinnamon

  • Weight: 1/2 tsp (0.05 oz or 2 g)
  • Calories: 3
  • Protein: 0 g
  • Carbs: 1 g
  • Fat: 0 g

Source: FoodData Central - Cinnamon.[12]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Almond milk

  • Weight: 1 cup (8.5 fl oz or 250 ml)
  • Calories: 39
  • Protein: 1 g
  • Carbs: 3 g
  • Fat: 3 g

Source: FoodData Central - Almond milk.[13]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Benefits of drinking this smoothie

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.

1. Gain weight easier

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.

Increase caloric intake

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.

Keep your appetite

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]

Source info

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

2. Increase energy levels

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]

Source info

Name: Carbohydrates as a source of energy

Type: journal article

Published in: American Journal of Clinical Nutrition (peer-reviewed)

Made at: University of Lausanne

3. Support muscle growth

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]

Source info

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.

4. Fortify immunity

The High-Calorie Fruity Green Smoothie fortifies immunity because it contains thirteen sources of antioxidants:

  • Bananas
  • Spinach
  • Mango
  • Avocado
  • Flax seeds
  • Almonds
  • Peanut butter
  • Shredded coconut
  • Pumpkin seeds
  • Chia seeds
  • Honey
  • Cinnamon
  • Almond milk

Antioxidants, according to a scientific review of antioxidants, increase health protection and disease prevention.[17]

Source info

Name: Antioxidants: Molecules, medicines, and myths

Type: journal article

Published in: Biochemical and Biophysical Research Communications (peer-reviewed journal)

5. Strengthen bones

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.

6. Enhance heart health

The High-Calorie Fruity Green Smoothie brings benefits to your heart because it contains nine sources of potassium:

  • Bananas
  • Avocado
  • Spinach
  • Flax seeds
  • Almonds
  • Chia seeds
  • Peanut butter
  • Coconut
  • Pumpkin seeds

As scientific proof, a review of the effects of potassium says that potassium lowers blood pressure.[18]

Source info

Name: Beneficial Effects of High Potassium

Type: journal article

Published in: Hypertension (peer-reviewed journal)

Made at: Medical College of Wisconsin

7. Hydrate body

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.

8. Improve digestion

The High-Calorie Fruity Green Smoothie can improve digestion because it's made with eight sources of fiber:

  • Bananas
  • Avocado
  • Flax seeds
  • Almonds
  • Peanut butter
  • Shredded coconut
  • Pumpkin seeds
  • Chia seeds

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]

Source info

Name: Health benefits of dietary fiber

Type: journal article

Published in: Nutrition Reviews (peer-reviewed journal)

Made in: USA

Recipe summary

To follow the High-Calorie Fruity Green Smoothie's recipe in a compressed format, use the summary below.

High-Calorie Fruity Green Smoothie for weight gain.

High-Calorie Fruity Green Smoothie for Weight Gain

The High-Calorie Fruity Green Smoothie helps you gain weight while combining the health benefits of a green smoothie with the deliciousness of a fruity smoothie.
Prep Time 5 minutes
Blend Time 1 minute
Total Time 6 minutes
Course Smoothies
Servings 1 person
Calories 1032 kcal

Equipment

  • 1 Blender
  • 1 Knife
  • 1 Tablespoon
  • 1 Teaspoon

Ingredients
  

  • 2 medium bananas (8.3 oz or 236 g)
  • 3.5 oz spinach (100 g)
  • ½ mango (5.93 oz or 168 g)
  • ½ avocado (2.65 oz or 75 g)
  • 1 tbsp flax seeds (0.35 oz or 10 g)
  • 2 tbsp almonds (0.6 oz or 17 g)
  • 1 tbsp peanut butter (0.6 oz or 16 g)
  • 2 tbsp shredded coconut (0.42 oz or 12 g)
  • 4 tbsp pumpkin seeds (0.6 oz or 16 g)
  • 1 tbsp chia seeds (0.4 oz or 12 g)
  • 1 tbsp honey (0.7 oz or 21 g)
  • ½ tsp cinnamon (0.05 oz or 2 g)
  • 1 cup almond milk (8.5 fl oz or 250 ml)
  • 6.76 fl oz water (200 ml)

Instructions
 

  • 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 1 cup almond milk and 6.76 fl oz water after the other ingredients. This way, the blades will work smoothly without clogging in other ingredients.
    2 medium bananas, 3.5 oz spinach, ½ mango, ½ avocado, 1 tbsp flax seeds, 2 tbsp almonds, 1 tbsp peanut butter, 2 tbsp shredded coconut, 4 tbsp pumpkin seeds, 1 tbsp chia seeds, 1 tbsp honey, ½ tsp cinnamon, 1 cup almond milk, 6.76 fl oz water
    Adding Ingredients of High-Calorie Fruity Green Smoothie in a blender.
  • 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.
    Ingredients of High-Calorie Fruity Green Smoothie: unblended versus blended.
  • Pour the smoothie into a glass or a shaker bottle, and serve.
    Pouring the High-Calorie Fruity Green Smoothie in a glass.

Notes

Besides helping you gain weight, the High-Calorie Fruity Green Smoothie has many other health benefits.
Keyword energizing, green, healthy, high-calorie, muscle-building, protein, quick, vegan, weight gain

Other high-calorie smoothie recipes for weight gain

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.

External sources

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.

Written by
Claudiu Pop from Unfold Today, face portrait.
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.
Medically reviewed by
Iulia Serban, RDN, registered dietitian nutritionist.
Iulia Serban, RDN
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. Both degrees were received from the University of Medicine and Pharmacy Iuliu Hatieganu.
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