When I was on a mission to gain weight and build serious muscle, I realized eating enough was way harder than training. That’s when I discovered the power of a good 2000 calorie shake recipe—a thick, nutrient-packed, energy-dense smoothie that takes just minutes to make and keeps me fueled for hours.
Whether you’re bulking, recovering, or just trying to squeeze in more calories during the day, this shake is your new best friend. It’s rich, satisfying, and yes—delicious.
Why This Shake Works
-
Quick to make and easy to drink
-
High in protein, healthy fats, and carbs
-
Perfect for post-workout recovery or mass gaining
-
Customizable to fit dietary needs
-
Actually tastes good (even with all those calories)
High-Calorie Add-On Ideas
If you want to push this shake even further, try adding:
-
Coconut cream
-
Nutella or almond butter
-
Dates or dried fruits
-
Ice cream (why not?)
-
Granola or crushed nuts on top
Yes, as long as it aligns with your daily calorie needs. If you’re trying to gain weight, especially lean muscle, this shake can be a convenient way to meet high energy demands. Just ensure your overall diet is balanced.
Absolutely. Replace milk with oat or almond milk, use plant-based protein powder, skip the yogurt, and swap honey for maple syrup. Avocado, nut butters, and oats still pack in plenty of calories.
When combined with strength training, this shake supports muscle growth thanks to its high protein and calorie content. Timing it post-workout is ideal for muscle repair and recovery.
2000 Calorie Shake Recipe
How To Make 2000 Calorie Shake
Nutritional Breakdown (Approximate)
Ingredients
- Whole milk – 2 cups (500 ml – ~300 kcal)
- Natural peanut butter – 6 tbsp (~570 kcal)
- Rolled oats – ½ cup (~150 kcal)
- Banana – 1 large (~120 kcal)
- Greek yogurt (full-fat) – ½ cup (~100 kcal)
- Honey – 1 tbsp (~60 kcal)
- Avocado – ½ fruit (~120 kcal)
- Whey protein powder – 2 scoops (~250 kcal)
- Olive oil or flaxseed oil – 1 tbsp (~120 kcal)
- Dark chocolate (optional, melted) – 20g (~110 kcal)
- Ice cubes – a handful (optional)
How To Make 2000 Calorie Shake?
Blend the Base
I always start by blending the oats and milk first. This ensures the oats break down smoothly and don’t leave a gritty texture in the final shake.
Add the Fats and Fruits
Next, I toss in the banana, avocado, peanut butter, and yogurt. This combo gives the shake a creamy texture and loads of healthy fats. The banana adds natural sweetness while the avocado contributes to that silky mouthfeel.
Sweeten and Power Up
To this, I add a tablespoon of honey, two scoops of protein powder, and a splash of oil. It might sound odd, but the oil is a great, tasteless calorie booster. I usually go for flaxseed oil because of the added omega-3s.
Final Touches
If I’m feeling extra, I’ll melt a bit of dark chocolate and drizzle it in before blending one final time. Add ice if you want it colder and thicker.
