Others like you are attempting to gain weight healthily. Similar to shedding pounds, achieving a healthy weight gain is a journey that requires proper nourishment, a suitable routine, and expert guidance. Many individuals resort to eating more junk food for quick weight gain, but this approach only contributes to unhealthy fat accumulation rather than strength.
I aim to lead you correctly as your health coach, and that begins with incorporating nutritious, calorie-dense shakes into your daily regimen.
Why a Weight Gain Coach Makes a Difference
Healthily gaining weight involves more than simply consuming high-calorie protein shakes or engaging in intense workouts at the gym. Although these measures are beneficial, they represent only a fraction of the overall situation. As each person has a unique body type, metabolism, and lifestyle, a one-size-fits-all approach is ineffective.
This is where a weight gain coach becomes useful. My guidance goes beyond merely instructing you on your diet or workout routine. I comprehend your routine, assess your body’s needs, and then create a tailored plan for you. Everything is tailored to the individual, from crafting a meal plan featuring calorie-rich, nutritious foods to recommending appropriate exercises that foster healthy muscle development.
Why Shakes Help in Healthy Weight Gain
Shakes are one of the best ways to increase your daily calorie intake without feeling too full. They’re quick to prepare, easy to drink, and packed with nutrients if you make them correctly.
What you need in a weight-gain shake:
- Healthy fats
- Natural sugars
- High-quality protein
- Calories (but not junk)
Avoid using:
- Refined sugar
- Artificial syrups
- Soda or packed fruit juices
Recipe 1: Banana Peanut Butter Shake (500–700 Calories)
This is a classic weight-gain shake – full of energy and easy to make.
Ingredients:
- 1 ripe banana
- 2 tablespoons peanut butter
- 1 cup whole milk (or almond milk)
- 2 tablespoons oats
- 1 teaspoon honey
- A pinch of cinnamon (optional)
Directions:
Blend everything together until smooth. Serve chilled or with a few ice cubes.
Coach Tip: Banana gives you potassium, peanut butter gives you healthy fat and protein, and oats add fiber and extra calories.
Recipe 2: Mango Coconut Shake (600–800 Calories)
Perfect for summer and super refreshing.
Ingredients:
- 1 cup ripe mango cubes
- ½ cup coconut cream
- 1 cup full-fat milk or coconut milk
- 1 tablespoon chia seeds
- 2 teaspoons honey or jaggery syrup
Directions:
Blend all the ingredients and top with soaked chia seeds for a chilled treat.
Coach Tip: Coconut cream and mango together make this shake high in calories and healthy fat – perfect for lean body gainers.
Recipe 3: Chocolate Avocado Weight Gain Shake (700–900 Calories)
This is a powerhouse shake. Great for post-workout or bedtime.
Ingredients:
- 1 ripe avocado
- 1 scoop chocolate protein powder (or cocoa powder)
- 1 tablespoon peanut or almond butter
- 1 cup whole milk
- 1 tablespoon honey
- A few dark chocolate chips (optional)
Directions:
Blend until creamy and smooth.
Coach Tip: Avocados are loaded with good fats and protein powder helps you build lean muscle.
What a Weight Gain Coach Does
Now you might be thinking — “Okay, I’ve got the shakes, what else do I need? That’s where a weight gain coach comes in.
A weight gain coach helps people who:
- Struggle to gain weight
- Want to gain muscle, not fat
- Have a fast metabolism
- Have a poor appetite or digestion
- Are you recovering from an illness
Here’s how Health coaches will help step by step:
1. Personalized Diet Plan
Everybody is different. What works for one person may not work for another. A good coach:
- Checks your current weight, height, and body type
- Understands your food habits
- Make a daily meal plan that suits your lifestyle
- Adds high-calorie, nutrient-rich meals (like shakes, nuts, rice, ghee, etc.)
2. Tracking Your Progress
We don’t just give a plan and disappear. We keep a check on your health parameters
- Weekly weight
- Body measurements
- Energy levels
- Sleep quality
You get regular motivation and updates so you can stay on track.
  3. Workout Guidance
If you only eat and don’t do any workout, you may end up gaining only fat.
We recommend:
- Light to moderate weight training
- Resistance band exercises
- Bodyweight workouts
- Yoga for digestion and appetite
This helps in building lean muscle, not just fat.
4. Fixing Underlying Issues
Many people can’t gain weight because of:
- Stress or anxiety
- Digestive issues (IBS, low appetite)
- Nutrient deficiencies
- Irregular eating habits
A coach helps you understand what’s stopping your body from gaining and guides you to improve it naturally.
Bonus: Grocery List for Weight Gain Shakes
Here are some basics to always keep at home:
- Bananas
- Full-fat milk
- Peanut/Almond butter
- Oats
- Avocados
- Mangoes
- Coconut cream/milk
- Honey
- Protein powder (optional but helpful)
- Nuts and seeds (cashew, chia, flaxseed, etc.)
Final Words From Your Coach
Gaining weight involves more than just increased food consumption; it requires the right diet and consistency as well. Avoid comparing your journey to those of others. Everyone is unique. Exhibit patience and relish the journey. Begin with one shake per day, and increase to two if necessary. If you are serious about healthily gaining weight, reach out to a professional without hesitation. If you ever feel disoriented, apps like Health Click Away can help you monitor your food intake, calorie count, and progress.
