7 Best 1000 Calorie Protein Shakes For Bulking


Trying to add bulk without sacrificing your health can be a challenge. One of the best ways to achieve your goals is to incorporate a 1000-calorie shake into your daily eating. You can use it to increase your caloric intake when you want to bulk up, making it easy and convenient to consume a significant amount of calories in a transportable meal. There are some commercial protein shakes on the market like whey protein that offer a lot of calories, but they can be expensive and might contain ingredients you’d prefer not to consume.

It might also be possible to take some of your favorite pre-made protein shake mixes and beef them up with other ingredients to add more calories. The overall goal is to get the calories and nutrients you need without going overboard on your shake budget. These shakes are not designed for weight loss but to work as a weight gainer.


Keep in mind that increasing your caloric and protein intake alone will not be enough to achieve your goals. Changes in your diet can go a long way in helping you bulk up, but to really get the results you want, you’ll also need to engage in regular resistance workouts

woman doing yoga exercise

In addition to your usual weight training routine, consider adding body resistance exercises, such as sit-ups, push-ups, and squats. Also, make sure you’re focusing on all of your major muscle groups at least one time each week—too many people make the mistake of focusing on a “problem” area and they end up feeling unbalanced.

Increasing Your Caloric Intake

In order to increase muscle mass, you need to add about 200 to 1000 calories each day, usually leaning toward the higher amount whenever possible. Shakes are one of the best ways to do this. Weight gainer shakes also help you meet your protein requirements. If you want to add calories in an effort to bulk up, a lot of those calories need to come from protein. The average recommendation for protein intake for men each day is at least 56 grams.

For those trying to build muscle mass, you need about three quarters to a gram of protein of body weight per day. As an example, a man weighing 160 pounds who wants to bulk up will want to get 131 grams of protein (like whey protein) every day. One of the best ways to meet these increased caloric and protein needs is to make shakes at home.


The best 1000-calorie protein meal replacement shakes are custom-made and save you money and frustration. You’re able to choose the highest quality ingredients and can opt for a variety of protein sources, including milk and nut butter. You’re also able to add fruit and vegetables to increase the nutrient value of your shake. It’s entirely possible to make a great tasting 1000 calorie shake from whole foods.

Recipes for the Best 1000 Calorie Protein Shakes for Bulking

What are some of the recipes for the best high-calorie meal replacement shakes, not for weight loss but for bulk gain?

Breakfast Shake

  • ½ cup whole milk
  • 1 tbsp coconut oil
  • 1 tbsp almond butter
  • 1 vanilla Boost Plus
  • 1 scoop vanilla protein powder
  • 1 tbsp Greek yogurt
  • 1 banana
  • ½ cup raw, pre-ground oats
  • 1 tsp ground flaxseed

This shake contains approximately 1000 calories and 50 grams of protein.

Green Smoothie

  • 1/2 cup dates
  • 3 bananas
  • 1 cup kale
  • 1 cup spinach
  • 1/2 cup blueberries
  • 1 tbsp olive oil
  • 1 cup milk
  • 2 scoops protein

This smoothie gives you all the calories you need and also helps you improve health by boosting your intake of veggies and leafy greens. It contains 1113 calories and 66 grams of protein.

Berry Smoothie

  • 1 cup oats
  • 1 cup whole milk
  • 1/2 cup raspberries
  • 1/2 cup blueberries
  • 2 bananas
  • 1 peach
  • 2 scoops of protein powder
  • 1 scoop of creatine

If you prefer a sweeter flavored smoothie, as well as a dose of vitamin C, this smoothie is for you. It contains 1033 calories and 66 grams of protein.

Raw Vegan Smoothie

  • 5 bananas
  • 1 cup dates
  • 2 cups coconut water

If you have dietary restrictions, this is a great smoothie option. It doesn’t contain dairy, but it’s packed with nutrients and calories (1031). In its basic form, it’s lower in protein at 14 grams, but you could easily add a scoop of a vegan protein powder to up the amount.

Walnut Smoothie

  • 1 scoop protein
  • 1 cup walnuts
  • 30g/1 cup spinach
  • 1 banana
  • 1/2 avocado
  • 1/2 apple
  • 1 tbsp coconut oil

Featuring delicious nut butters, this shake features more than 1300 calories and 46 grams of protein.

Rainbow Protein Shake

  • 3 bananas
  • 1 cup blueberries
  • 1 cup raspberries
  • 1 cup strawberries
  • 1 tbsp almond butter
  • 1/4 cup dates
  • 1 cup kale
  • 1 tbsp olive oil
  • 2 scoops protein

For a shake filled with the power of nutrients from fruits and vegetables, this is a great option. It has 1101 calories and a whopping 63 grams of protein.

2000 Calorie Shake

Looking for a powerhouse shake that doubles the effects of those listed above? This 2000 calorie shake recipe can help you achieve your goals. You can also cut it in half if you want just 1000 calories with all of the other benefits, especially the sweet-tooth satisfying chocolate taste!

  • 5 bananas
  • 3/4 cup dates (around 14 dates)
  • 1 cup milk
  • 1 cup heavy cream
  • banana

Mix all of the liquid ingredients together and then add the bananas and then your protein powder and then the dates. It tastes best if you choose fully ripe bananas because they are so sweet. If you aren’t a chocoholic, you can choose another flavor protein powder. You can adjust the sweetness of the shake by cutting back on the number of dates. 

There are plenty of variations you can try on these 1000-calorie shakes so don’t be afraid to experiment. To keep the caloric content near 2000, substitute half a cup of oats. If you want a lower glycemic shake, sub out one of the bananas for a tablespoon of nut butter. Again, you’ll still have a 2000-calorie shake, but it won’t be as sugar-packed.

The Effects of Consuming a High Protein Diet, Journal of the International Society of Sports Nutrition
Estimated Calorie Needs per Day, by Age, Sex, and Physical Activity Level, Health.gov

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