How to Make a 750-kcal Oat Gainer Shake for Weight Gain
A homemade weight gain shake from five everyday ingredients: oats, milk, banana, peanut butter and whey. It takes 5 minutes, gives about 750 kcal and 45 g of protein, and costs less than a store-bought mass gainer while giving you twice the protein.
Illustration. The ingredients shown are the ones we priced; any brand of plain oats, milk and peanut butter works.
To make a weight gain shake at home, blend 60 g of rolled oats dry into a powder, then blend in 300 ml of milk, one banana and a tablespoon of peanut butter, and pulse in one scoop of whey at the end. It gives about 750 kcal, 45 g of protein and 90 g of carbs for roughly ₹88–113. That's more calories and over twice the protein of a store-bought mass gainer shake, for less money.
- Calories
- 750
- Protein
- 45.5 g
- Carbs
- 89.5 g
- Fat
- 25.6 g
Ingredients · 1 shake
60 g rolled oatsAbout ⅔ cup · any plain oats
300 ml milkWhole or toned, about 3% fat
1 medium bananaAbout 120 g peeled
1 tbsp peanut butter16 g, unsweetened- WHEY1 scoop whey proteinAbout 30 g powder, 24 g protein
At a glance
- Time
- 5 minutes, no cooking
- Equipment
- Mixer or blender
- Cost
- ~₹88–113 a shake
- Diet
- Vegetarian; contains milk and peanut
- Keeps
- Up to 12 hours in the fridge
- Best for
- Lifters who struggle to eat enough
On this page
How to make an oat weight gain shake, step by step.
STEP 1Weigh the oats
Weigh 60 g of rolled oats, about two-thirds of a cup. Use a kitchen scale the first few times: a "heaped katori" can easily be 40 g or 90 g, and that changes the calories by a lot.
STEP 2Blend the oats dry
Blend the dry oats on their own for 20–30 seconds until they're a fine powder. This is the step most recipes skip, and it's why their shakes are gritty. Or use ready-made oat flour (oats atta).
STEP 3Add milk, banana and peanut butter
Add 300 ml of milk, the peeled banana broken into pieces, and a tablespoon of peanut butter. Blend for 30–45 seconds until smooth.
STEP 4Add the whey last
Add one scoop of whey and pulse for about 5 seconds. Long blending whips protein into a thick foam, so add it at the end.
STEP 5Drink, or chill for later
Drink it straight away, or cover and refrigerate for up to 12 hours. The oats keep absorbing milk, so it thickens; shake in a splash of milk before drinking.
Rolled oats are steamed and flattened during processing, so they're safe to eat without cooking. If your stomach isn't used to oats, start with half the recipe for a week.
How many calories are in the shake, and where they come from.
Each bar is 100% of the shake's total. Oats bring a third of the calories and nearly half the carbs; whey brings over half the protein.
| Ingredient | Amount | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Rolled oats (Quaker label) | 60 g | 244 | 7.1 g | 41.1 g | 5.7 g |
| Milk, 3.25% fat (USDA whole) | 300 ml | 183 | 9.5 g | 14.4 g | 9.8 g |
| Banana (USDA) | 120 g | 107 | 1.3 g | 27.4 g | 0.4 g |
| Peanut butter (USDA) | 16 g | 96 | 3.6 g | 3.6 g | 8.2 g |
| Whey protein (typical label) | 30 g scoop | 120 | 24 g | 3 g | 1.5 g |
| Total | ~500 ml | 750 | 45.5 g | 89.5 g | 25.6 g |
Sugar is all natural (banana and milk); there's no added sugar unless your whey is sweetened. [2] [7]
What one shake costs in India.
| Ingredient | Price we used | Cost per shake |
|---|---|---|
| 60 g Quaker Oats | ₹158–199 / kg | ₹9.5–12 |
| 300 ml Amul Taaza toned milk | ₹59 / L | ₹18 |
| 1 banana (robusta) | ₹44–76 / kg | ₹7–13 |
| 16 g Pintola peanut butter | ₹357–420 / kg | ₹6–7 |
| 1 scoop budget whey (24 g protein) | ₹2.02–2.68 per g of protein | ₹48–64 |
| Total | ₹88–113 |
BigBasket prices on 8 October 2026 [2] [3] [5] [6]; whey cost from our budget whey rankings [8]. Whey is two-thirds of the cost; the no-powder version costs about ₹60.
Homemade weight gainer vs a mass gainer: the numbers.
We compared our shake with one 100 g scoop of a popular Indian mass gainer, MuscleBlaze Super Gainer Black, mixed with 300 ml of toned milk as most people drink it.
Three measures on separate scales. Mass gainer values are from its label (12 g protein and 375 kcal per 100 g scoop) plus Amul Taaza milk.
Calories
Protein
Cost (high end)
Mass gainer: ₹1,199–1,349 for 1 kg (10 scoops) plus ₹18 of milk. [9] [3] Bars are scaled to the larger value in each panel.
The homemade shake wins on all three: about 200 kcal more, more than twice the protein, and ₹40–50 cheaper. Most mass gainers are mostly carbohydrate (78 g per 100 g scoop in this one) with a little protein. What you get with a gainer is convenience: one scoop, no blender, no bananas going brown. If that's what keeps you consistent, it's a reasonable trade, but check the label for added sugar and for "proprietary" herbal blends, which are rarely dosed to match the research.
Six variations: no powder, lactose-free, lighter.
| Version | What changes | kcal | Protein | Cost |
|---|---|---|---|---|
| Standard (this recipe) | 3%-fat milk, 1 scoop whey | 750 | 45.5 g | ₹88–113 |
| Amul Taaza toned milk | Indian 3%-fat milk label values | 740 | 45 g | ₹88–113 |
| Full-cream milk | Amul Gold (6% fat) instead | 826 | 45.3 g | ₹91–116 |
| No protein powder | 400 ml milk + 100 g dahi + 2 tbsp peanut butter, no whey | 838 | 31.5 g | ~₹60 |
| Lactose-free | Amul Lactose Free milk + whey isolate | ~745 | ~45 g | Varies |
| Lighter (~480 kcal) | 40 g oats, 250 ml toned milk, ½ banana, whey, no peanut butter | 481 | 36.9 g | ₹73–93 |
Calculated from Amul Taaza, Amul Gold, Amul Masti Dahi and Amul Lactose Free labels, the Quaker label and USDA data. [3] [4] [7] [10] [11] Whey concentrate contains some lactose; isolate has very little. See our isolate vs concentrate explainer.
Prefer to eat it with a spoon? Our high protein overnight oats use the same base with Greek yogurt instead of whey: about 634 kcal and 30 g of protein, no blender needed.
How many weight gain shakes a day?
Usually one. A review of nutrition for natural bodybuilders recommends a calorie surplus of about 10–20% above maintenance and gaining around 0.25–0.5% of body weight a week, with 1.6–2.2 g of protein per kg a day. [1] Gains from extra protein level off at about 1.6 g per kg. [12] If your maintenance is around 2,500 kcal, that surplus is 250–500 kcal, so one 750 kcal shake is the whole surplus on its own if you also drop a small snack.
Add it on top
If you've struggled to gain for months, drink the full shake on top of your normal meals and check the scale weekly.
Swap or go lighter
Gaining more than 0.5% of body weight a week? Use the ~480 kcal version or replace a meal with it.
Whenever suits you
Breakfast, between meals or after training all work. Daily totals matter more than timing; see our anabolic window summary.
3–5 g in the shake
The best-evidenced muscle-gain supplement mixes in without changing the taste. See our creatine picks.
The shake only builds muscle alongside progressive resistance training. For a full plan, see the Lean Mass Builder protocol, or the Pure-Veg protocol if you don't use whey.
Tips for a thicker, tastier shake.
Freeze the banana
Peel and freeze ripe bananas in pieces. A frozen banana gives a milkshake texture without ice watering it down.
Cocoa, coffee or cinnamon
A teaspoon of unsweetened cocoa or instant coffee, or a pinch of cinnamon, adds flavour for almost no calories.
Blend oats first
Dry-blending the oats is the difference between a smooth shake and a gritty one. A weak mixer? Use oat flour.
The cheapest plain ones
All plain rolled oats are nutritionally similar. See our best oats for muscle gain, ranked on cost per calorie.
Check with a doctor first if you have diabetes (90 g of carbohydrate in one drink raises blood sugar), kidney disease and have been told to limit protein, a peanut or milk allergy, or lactose intolerance (use the lactose-free version).
Frequently asked questions about weight gain shakes
How do I make a weight gain shake at home?
Can you put raw oats in a shake?
How many calories are in an oats and banana smoothie?
Is a homemade weight gainer better than a mass gainer?
When should I drink a weight gain shake?
Can I make a weight gain shake without protein powder?
How many weight gain shakes a day should I drink?
Can I make the shake the night before?
- Iraki J, Fitschen P, Espinar S, Helms E. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports (Basel). 2019;7(7):154. PubMed 31247944
- Quaker. Quaker Oats 1 kg: nutrition panel and price. bigbasket.com
- Amul. Taaza Toned Milk 1 L: nutrition panel (57.8 kcal, 3.0 g protein per 100 ml) and price. bigbasket.com
- Amul. Gold Full Cream Milk 1 L: nutrition panel (86.4 kcal, 6 g fat per 100 ml) and price. bigbasket.com
- Fresho. Banana Robusta 1 kg: price. bigbasket.com
- Pintola. All Natural Peanut Butter, Creamy, Unsweetened 1 kg: price. bigbasket.com
- US Department of Agriculture. FoodData Central: Milk, whole, 3.25% milkfat (FDC 171265); Bananas, raw (FDC 173944); Peanut butter, smooth style, without salt (FDC 172470). fdc.nal.usda.gov
- Naked Compound. Best Budget Whey Protein in India: price per gram of protein for lab-verified budget wheys. nakedcompound.in
- MuscleBlaze. Super Gainer Black, Chocolate, 1 kg: nutrition panel and price. bigbasket.com
- Amul. Masti Dahi 1 kg: nutrition panel and price. bigbasket.com
- Amul. Lactose Free Milk 250 ml: nutrition panel. bigbasket.com
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384. PubMed 28698222
High Protein Overnight Oats
The no-blender version: 634 kcal and 30 g protein with Greek yogurt.
Best Oats for Muscle Gain
Eight oats ranked on calories, protein and cost per 1,000 kcal.
Best Budget Whey Protein
Lab-verified wheys under ₹2.70 per gram of protein: the scoop in this shake.