Most of my recipes are aimed at being healthy and delicious, while being lower in calories. This is mainly because the majority of my clients are focused on fat loss and loosing weight. However, I decided that I need to show some love to the “hard gainers” and my clients looking to increase their weight.
There are already 100’s of different weight gainer supplements on the market. They are typically a mixture of protein, cheap forms of simple carbohydrates like maltodexttrin or dextrose, and potentially some sort of fat component but that is largely dependent on the brand. The amount of calories per serving varies, but can be anywhere from 750-1500 calories! Assuming you only took one serving per day, 750-1000 calories a day is alot of calories to consume from such a nutrient poor and nutritional devoid product.
Instead, you can save your money, taste buds, and healthy simply by making your own. If you add one of these to your current food intake, I can almost garuntee those “hardgainers” out there will gain weight.
Recipe: Makes 1 Weight Gainer Shake (Can be divided into two servings)
2 Frozen Bananas
1/2 Cup of Oat Powder** See Below
2 Cups of Whole Milk ( you can us lower fat milk, or a milk substitute, but whole milk has significantly more calories than your other options)
2 Tablespoons of Peanut Butter (or your nut butter of choice)
1 Tablespoon of Cocoa (optional)
2 Scoops of Protein Powder (your favorite brand will work)
1. Assemble all your ingredients.
2. To make oat powder simply take 1/2 cup of old fashioned oatmeal and add it to a blender or food processor. When it reaches a fine almost fine flour like consistency its ready. You can do this in large quantities also to prepare for future use.
3. Blend together in blender. Add the peanut butter last, to avoid it getting stuck to the blender. Enjoy ! I would highly recommend drinking this as soon as possible, as the longer you let it set, the more it will become like cement in consistency.
Per 1 serving
Calories: 1183 cal
Protein: 91 grams
Carbs: 110 grams
Fat: 40 grams
Fiber: 7 grams
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