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Quick And Easy Meal Replacement Shakes

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Quick And Easy Meal Replacement Shakes

Using meal replacement shakes for weight loss is pretty easy these days. There are numerous pre-made shakes to choose from. However, these pre-made shakes often contain unwanted ingredients such as added sugar, artificial flavorings and chemical preservatives. If you’re serious about losing a significant amount of weight, meal replacement shakes are a great option. Simply put, it’s much better to make your own rather than using a premade shake in a can. Here is a list of 10 quick and easy meal replacement shake recipes!

1. High Protein Low Carb Shake

  • 3-4 egg whites (free-range, organic is best and tested for salmonella and listeria). You can also use whey powder. *Vegan alternative to egg whites or whey is yellow-pea protein powder, rice or unprocessed hemp powder
  • ¼ cup Berries for vital phytochemicals and antioxidants (raspberry, blueberry, strawberry)
  • ½ – 1 tablespoon good fats (coconut butter or oil, nuts or the yolks from the 3-4 eggs used)
  • Stevia for sweetness (Stevia is all natural, plant-derived sweetener with 0 calories and does not cause insulin spikes like sugar or artificial sweeteners)
  • 2 cups leafy greens (optional). Green leafy veggies like spinach provides a ton of vitamins, minerals and added protein. Your shake will be green but taste like the berries you added.
  • Cold water and/or ice cubes (also good for weight loss)
  • Add cinnamon or other spices you like (optional)
  • Blend smooth in a blender *Makes 2 servings!

2. Peanut Butter Banana Shake

  • 2 medium bananas (frozen if you like!)
  • 2 tablespoons peanut butter (natural – no sugar or preservatives just peanuts and salt)
  • 6 ounces Almond, Coconut or Soy Milk, plain
  • Ice cubes (optional)
  • Protein powder (also optional, but recommended if you are working out daily). Whey powder contains casein, which is animal-derived. Vegan option is organic soy protein, yellow-pea protein powder, rice or unprocessed hemp powder
  • Blend in blender or food processor. Yield: 1 serving

3. Vanilla Mango Shake

  • 1 cup vanilla almond milk (unsweetened)
  • 1 cup frozen mango (if you freeze your own, cut into chunks before freezing)
  • ½ – 1 scoop vanilla (or plain) protein powder
  • Ice cubes
  • Blend. Yield: 1 serving

4. Uber Healthy Green Shake

  • 2 cups raw spinach
  • 1 cup orange juice
  • 1-2 cups water
  • Blend until smooth
  • Add 1 cup frozen berries
  • Blend again. Yield: 1 serving

5. Sweet Low-Cal Shake

  • 2 cups low or fat-free Greek yogurt for protein
  • 1 cup frozen berries
  • 1 cup kale
  • Ice cubes (optional)
  • Blend! Yield: 1 serving

6. Fruit and Yogurt Shake

  • ½ cup skim milk (or Almond, Soy or Coconut milk)
  • ½ cup fat-free yogurt (plain)
  • 1 scoop protein powder of your choice
  • 1 banana
  • 1 cup berries (fresh or frozen)
  • Blend! Yield: 1 serving

7. Basic Green Smoothie

  • 1-2 handfuls of greens (spinach, collards, lettuce or kale)
  • 1 cup frozen fruit (mango, banana, blueberries – choose your favorite!)
  • 1 cup liquid (water, yogurt, any type of milk or coconut water)
  • Ice
  • Optional: 1-2 tablespoons nut or seed butter for protein and good fats
  • Blend! Yield: 1 serving

8. Fruit and Kefir Shake

  • 1 cup kefir
  • 1 cup berries (fresh or frozen)
  • 1 tablespoon Agave nectar for sweetness, or use Stevia
  • 1 tablespoon flax seed oil (or ground flaxseed) for Omega 3’s
  • Blend! This one is great for breakfast! Yield: 1 serving

9. Strawberry Mango Delight

  • 1 cup coconut milk
  • 1 mango, peeled and cut into chunks
  • 1 frozen banana
  • 5 large strawberries
  • Ice (optional)
  • 1 scoop protein powder of your choice
  • Blend! Yield: 1 serving

10. Summer Fruit Shake

  • ½ cup low or fat-free Greek yogurt
  • 1 plum, pitted and chopped
  • 1 peach, chopped
  • 1 nectarine, chopped
  • ½ cup blueberries (frozen or fresh)
  • 1 scoop protein powder
  • Ice (optional)
  • Blend! Yield: 1 serving

Consider adding or substituting these optional ingredients for variety:

  • Ground flaxseed for Omega 3’s
  • Instant coffee (really!) Zero calories, great taste for coffee lovers!
  • Coconut butter (healthy, good fat!)
  • Chia seeds (soak overnight before using) High in antioxidants and fiber
  • Quinoa (soak overnight before using) Great protein source, also antioxidant and fiber source
  • Tofu (silken has the nicest consistency.) Very high in plant-based protein, perfect for Vegan diets
  • Natural, low-glycemic sweeteners: Agave nectar, Stevia, Maple syrup, Rice syrup, Xylo Sweet

The whole point of a meal replacement shake is to have a nutrient-packed, low fat, high protein healthy alternative to eating an entire meal. With homemade shakes especially, you retain full control of what you are eating – nutrient, calorie and fat-wise. Shakes are also very convenient as they take no time at all to prepare and you can take them with you easily. Adding water and/or ice helps you feel fuller without adding any calories, and by using raw fruits and vegetables you are getting the most nutrients per serving as possible. Protein powders and fiber powders are recommended if you feel the food is not providing enough of a source for your individual needs. For weight loss, it is recommended that shakes replace 1-2 meals per day, with one whole food meal in the evening. Enjoy!

 

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