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    You are at:Home»Meal Replacement Shakes»Create your own Meal Replacement Shakes
    create your own meal replacement shakes by days to fitness

    Create your own Meal Replacement Shakes

    2
    By Sarah on September 24, 2015 Meal Replacement Shakes

    As good as commercially available meal replacement shakes are, there is no getting away from the fact that they are a form of processed food – albeit a relatively healthy one. Some contain added sugars, not-so-good protein sources, artificial flavors and, as discussed above, not enough fiber. Combined with the cost, for many people it makes sense to make your own meal replacement shakes so you can be sure that the ingredients are has healthy as possible and so you can fine tune flavors and nutrient content to suit your personal requirements.

    Note: If you haven’t read yet I would recommend you to check my guide on How to lose weight with meal replacement shakes where I share the plan I use to lose weight fast and in a healthy way.

    All recommended and high quality meal replacement shakes for weight loss, are fairly similar and contain roughly the same ingredients….

    1. Protein
    2. Low sugar carbohydrates which provide vitamins and minerals
    3. Healthy fats
    4. Probiotics

    1 – Choose the best protein powder for you

    Protein is essential for maintaining muscle mass, muscle repair and also fat burning as it boosts your metabolic rate. Protein is also filling and helps to stabilize your blood glucose levels. Learn how protein works at “Beginner’s Guide to Protein Powder“.

    For meal replacement shakes our recommendations are

    Vega Sport Protein
    Vega Sport Performance Protein
    Available on Amazon.com
    Pea Protein by Now Foods
    Now Foods Pea Protein, 24g, 7 Pound

    Available on Amazon.com

    Gold Standard 100% Whey
    Optimum Nutrition Whey Gold Standard
    Available on Amazon.com

     

    2 – Choosing Ingredients

    Low sugar carbohydrates provide you with sustained energy. They are broken down slowly to minimize peaks and troughs in blood glucose levels and are often a valuable source vitamins, minerals and/or fiber too. Vitamins and minerals are necessary to keep your body healthy. Virtually every reaction that happens in your body requires a combination of vitamins and minerals and that includes fat burning. Low sugar carbs are your main source of vitamins and minerals

    Healthy fats are, like vitamins and minerals, essential for health and bodily functions. They control inflammation, keep your joints and brain healthy, are good for your eyes and skin and are a constituent part of virtually every cell in your body. Learn more reading How to Choose Healthy Fats Guide.

    Probiotics keep you healthy by topping up the bacteria in your gut. Processed foods and stress can kill off this good bacteria leading to digestive upsets, weight gain and issues digesting food properly. Adding probiotics into the mix means that your gut will be healthy and a healthy gut means a healthy you!

    The meal replacement matrix

    Most good meal replacements will contain most if not all of these ingredients but you can easily make your own personalized version by using our meal replacement matrix below. Simply chose one ingredient from each category to create your very own meal replacement shake. And remember, this is just the tip of the iceberg – you can research and source alternative ingredients that, providing they fit into one of the categories listed, will also work perfectly well.

    Choose one ingredientfrom each categoryto make yourperfect shake!
    ProteinLow sugar carbHealthy fatProbiotic
    Vega Sport Performance Protein
    Available on Amazon.com
    Raspberries
    Blackberries
    Apricots
    Avocado
    Strawberries
    Watermelon
    Peaches
    Coconut oil
    Olive oil
    Canola oil
    Flax seed oil
    Natural yogurt
    Greek yogurt
    Now Foods Pea Protein, 24g, 7 Pound
    Available on Amazon.com
    Strawberries
    Cranberries
    Rhubarb
    Papaya
    Almond butter
    Nut butter
    Raw cocoa powder
    Dark Chocolate
    Optimum Nutrition Whey Gold Standard
    Available on Amazon.com
    Spinach
    Bell peppers
    Asparagus
    Broccoli
    Arugula
    Cherry Tomatoes
    Mushrooms
    Flaxseeds
    Almonds
    Walnuts
    Sesame

    Kefir
    Acidophilus Milk

    Adjust the quantities to match your current nutritional needs or the nutritional profile of the meal replacement shake you are trying to replicate. This may take a little weighing and measuring initially but once you have everything worked out, putting your shakes together shouldn’t take much longer than using a pre-made meal replacement powder.

    3 – Kitchen Blender

    There are several options here, I’ve used the Ninja Blender Professional (available on amazon.com). Today I use Vitamix 1709, find why I’ve spent $484 on a kitchen blender here. Or how to Choose the Best Blender for Smoothies under $200.

    4 – Homemade Meal Replacement Shakes Recipes

    With the investment in a quality blender,  and storage containers that you can easily refrigerate, you shouldn’t have any trouble whatsoever spending a couple of hours one day a week and preparing an entire week’s supply of shakes – all while saving $50 or more at the exact same time!

    Find our recipes for breakfast, lunch and dinner shakes here.

    homemade MEal replacement shakes recipes by days to fitness
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    2 Comments

    1. Joni on December 30, 2015 3:52 pm

      How do you know what containers your eliminating by having a shake instead of the food

      Reply
      • Sarah on February 5, 2016 10:28 am

        Hi Joni,

        A meal replacement shake contains protein that’s why you have to count as 1 red container. If you add fruit or vegetables to the shake don’t forget to also count those containers. If you only add the shake powder is only 1 red container.

        Reply

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