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High-Calorie Peach Smoothie Recipe for Weight Gain

Iulia Serban, RDN, registered dietitian nutritionist.

Medically Reviewed by 

Iulia Serban, RDN
Last updated on August 12, 2023
High-Calorie Peach Smoothie for weight gain.


Since peaches are not high-calorie fruits, they are inefficient snacks for people who want to gain weight. Yet, you can enjoy the savory taste of peaches and boost your weight gain efforts at the same time by making a delicious but high-calorie peach smoothie.

As proficient makers of high-calorie smoothies, we came up with the recipe for the High-Calorie Peach Smoothie by using our blueprint for creating weight gain smoothies, a process verified by Iulia Serban, RDN.

Moreover, to make it easy for you to follow the recipe, we bought the necessary ingredients, blended them, and illustrated the whole process with photos.

Smoothie's calories

The standard version of the High-Calorie Peach Smoothie yields one serving of 537 calories. If you need more calories from the smoothie, however, you can adjust ingredient quantities by following these guidelines:

  • For 1000-calorie smoothie: multiply ingredient quantities by 1.86;
  • For 1500-calorie smoothie: multiply ingredient quantities by 2.79;
  • For 2000-calorie smoothie: multiply ingredient quantities by 3.72.

Now, let's explore the recipe.

Equipment

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

  • Blender
  • Knife
  • Teaspoon
  • Scoop (for protein powder)

Ingredients

Ingredients of High-Calorie Peach Smoothie.
  • 2 medium (10.6 oz or 300 g) peaches
  • 0.5 oz (14 g) cashews
  • 1/2 tsp (0.08 fl oz or 2 ml) vanilla extract
  • 1 scoop (1.13 oz or 32 g) whey protein powder
  • 1/2 cup (4.06 fl oz or 120 ml) peach juice
  • 1 cup (8.12 fl oz or 240 ml) whole milk

Role of each ingredient

Every ingredient in the High-Calorie Peach Smoothie plays a specific role.

First of all, peaches and peach juice are the ingredients that give a peach flavor to our smoothie.

Secondly, cashews have the role of increasing the total calories of the smoothie without affecting its peachy taste too much.

Moreover, whey protein powder has the mission of boosting the smoothie's protein content.

When it comes to vanilla extract, its role is to improve the smoothie's overall aroma.

Lastly, whole milk brings more calories, proteins, and a creamier texture.

Ingredient substitutions

If you are lactose intolerant, you can make the following substitutions:

  • Replace whey protein powder with a plant-based protein powder, such as the ones made from peas or rice;
  • Replace whole milk with plant-based milk, like almond milk or oat milk.

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 708 ml (24 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 Peach Smoothie in a blender.

Add the ingredients to the blender making sure peach juice and whole milk end up at its bottom.

If you own a blender with an ingredient recipient that installs upside down on the blender, always add peach juice and whole milk lastly. This way, the blades will work smoothly without clogging in other ingredients.

3. Blend

Ingredients of High-Calorie Peach Smoothie: unblended vs 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 Peach Smoothie in a glass.

Pour the smoothie into a glass or a shaker bottle, and serve.

When it comes to taste, the High-Calorie Peach Smoothie comes with a creamy texture and a peachy but slightly vanilla flavor.

How to store

As a general rule, although we recommend 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: 24 fl oz (708 ml)
  • Calories: 537
  • Protein: 38 g
  • Carbs: 64 g
  • Fat: 16 g

Out of the 537 calories found in the High-Calorie Peach Smoothie, 47% come from carbohydrates, 27% from protein, and 26% from fats.

Therefore, this smoothie is a low-fat source of muscle-building proteins and energizing carbohydrates.

Since less than 30% of its calories come from fats, the High-Calorie Peach Smoothie counts among the high-calorie foods for low-fat diets.

For more nutritional details, let's explore the contribution of each ingredient to the smoothie's overall nutrition facts.

Nutrition facts of each ingredient

Peaches

  • Weight: 2 medium (10.6 oz or 300 g)
  • Calories: 117
  • Protein: 3 g
  • Carbs: 29 g
  • Fat: 1 g

Source: FoodData Central - Peaches.[1]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Peaches deliver 45% of the carbs in the High-Calorie Peach Smoothie.

Cashews

  • Weight: 0.5 oz (14 g)
  • Calories: 82
  • Protein: 2 g
  • Carbs: 5 g
  • Fat: 7 g

Source: FoodData Central - Cashew nuts.[2]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Cashews, as high-calorie nuts and weight gain snacks, bring 44% of the fats in the High-Calorie Peach Smoothie.

Whey protein powder

  • Weight: 1 scoop (1.13 oz or 32 g)
  • Calories: 113
  • Protein: 25 g
  • Carbs: 2 g
  • Fat: 1 g

Source: FoodData Central - Whey protein powder.[3]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Whey protein powder delivers 66% of the proteins in the High-Calorie Peach Smoothie.

Vanilla extract

  • Weight: 1/2 tsp (0.08 oz or 2.2 g)
  • Calories: 6
  • Protein: 0 g
  • Carbs: 0 g
  • Fat: 0 g

Source: FoodData Central - Vanilla extract.[4]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Peach juice

  • Weight: 1/2 cup (4.06 fl oz or 120 ml)
  • Calories: 67
  • Protein: 0 g
  • Carbs: 18 g
  • Fat: 0 g

Source: Nutritionix - Peach juice.[5]

Source info

Name: Nutritionix

Type: food database

Operated by: Syndigo LLC

Characteristics:

  • Curated by a team of registered dietitians
  • Described as "the largest grocery database on the planet"

Peach juice brings 28% of the smoothie's total carbohydrates.

Whole milk

  • Weight: 1 cup (8.12 fl oz or 240 ml)
  • Calories: 152
  • Protein: 8 g
  • Carbs: 12 g
  • Fat: 8 g

Source: FoodData Central - Whole milk.[6]

Source info

Name: FoodData Central

Type: food database

Operated by: U.S. Food and Drug Administration

Characteristics:

  • Governmental authority
  • Updated regularly

Whole milk is responsible for 21% of the proteins and 50% of the fats in the High-Calorie Peach Smoothie.

Benefits of drinking this smoothie

Besides helping you gain weight, the High-Calorie Peach Smoothie has many other health benefits. Find out all of the smoothie's benefits below.

1. Gain weight easier

Firstly, the High-Calorie Peach Smoothie can help you gain weight easier because it is abundant in calories and it fills you up only for a short time.

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 Peach Smoothie boosts your caloric intake because it delivers 537 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 Peach 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.[7]

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 Peach Smoothie grows your energy levels because it's rich in carbohydrates, the majority of which come from the peaches and the peach juice 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.[8]

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 Peach Smoothie is fantastic at helping your muscles grow because it has 38 g of protein. The majority of these proteins come from the whey protein powder and the whole milk 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.[9]

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 consideration that depending on your weight goals and current body weight, you will need to eat a certain amount of proteins per day to build muscle efficiently.

4. Strengthen bones

The High-Calorie Peach Smoothie can strengthen bones because it contains whole milk, a good source of calcium.

The whole milk in the smoothie brings 295 mg of calcium, which is around 30% of the daily recommended intake of calcium.

5. Fortify immunity

The High-Calorie Peach Smoothie fortifies immunity because it contains five sources of antioxidants:

  • Peaches
  • Peach juice
  • Cashews
  • Whole milk
  • Vanilla extract

Antioxidants, according to a scientific review of antioxidants, increase health protection and disease prevention.[10]

Source info

Name: Antioxidants: Molecules, medicines, and myths

Type: journal article

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

6. Enhance heart health

The High-Calorie Peach Smoothie brings benefits to your heart because it contains three sources of potassium: peaches, cashews, and whole milk.

As scientific proof, a review of the effects of potassium says that potassium lowers blood pressure.[11]

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 Peach Smoothie is great for hydrating your body because it contains three significant sources of water: peaches, peach juice, and whole milk.

8. Improve digestion

The High-Calorie Peach Smoothie can improve digestion because it's made with two sources of fiber: peaches and cashews.

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.[12]

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 Peach Smoothie's recipe in a compressed format, use the summary below.

High-Calorie Peach Smoothie for weight gain.

High-Calorie Peach Smoothie for Weight Gain

The High-Calorie Peach Smoothie helps you gain weight and lets you enjoy the savory taste of peaches at the same time.
Prep Time 3 minutes
Blend Time 1 minute
Total Time 4 minutes
Course Smoothies
Servings 1 person
Calories 537 kcal

Equipment

  • 1 Blender
  • 1 Knife
  • 1 Teaspoon
  • 1 Scoop (for protein powder)

Ingredients
  

  • 2 medium peaches (10.6 oz or 300 g)
  • 0.5 oz cashews (14 g)
  • ½ tsp vanilla extract (0.08 fl oz or 2 ml)
  • 1 scoop whey protein powder (1.13 oz or 32 g)
  • ½ cup peach juice (4.06 fl oz or 120 ml)
  • 1 cup whole milk (8.12 fl oz or 240 ml)

Instructions
 

  • Think whether all the ingredients will fit inside your blender.
    If you use a small blender with a capacity of less than 708 ml (24 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 peach juice and whole milk end up at its bottom.
    If you own a blender with an ingredient recipient that installs upside down on the blender, always add ½ cup peach juice and 1 cup whole milk lastly. This way, the blades will work smoothly without clogging in other ingredients.
    2 medium peaches, 0.5 oz cashews, ½ tsp vanilla extract, 1 scoop whey protein powder, ½ cup peach juice, 1 cup whole milk
    Adding ingredients of High-Calorie Peach 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 Peach Smoothie: unblended vs blended.
  • Pour the smoothie into a glass or a shaker bottle, and serve.
    Pouring the High-Calorie Peach Smoothie in a glass.

Notes

Besides helping you gain weight, the High-Calorie Peach Smoothie brings many other health benefits.
Keyword energizing, healthy, high-calorie, muscle-building, protein, quick, 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 can you 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 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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