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Can you spare 2 minutes to have your own healthy meal replacement shake that is bursting with nutrients and your body is going to love you for?
Yes?
Heres how you do it
6 steps to making your own healthy meal replacement shakes
Step 1
Grab your blender and add 1 cup of dairy free milk such as almond milk. This is what makes your shake creamy and delicious.
Step 2
Add 1 large handful of leafy greens such as spinach to your blender. This gives your skin a stunning glow and fills your body with a crazy amount of energy.
Step 3
Add 1 cup of fruit or 1 whole fruit such as 1 banana or 2 small apples. This gives all of your cells the nourishment they need to lead a healthy life.
Step 4
Add cup of unsalted unroasted nuts or seeds. This is a natural protein source and helps to keep you fuller for longer.
Step 5
Add either ½ cup of oats, or ½ avocado or 1 banana or 1 small sweet potato. This is what I call a filler. This turns the shake into a meal replacement because it fills you up enough to keep you going until your next meal. But just the right number of calories to help you lose weight.
Step 6
Add cup of dried fruit such as dates or raisins. These make your shake taste deliciously sweet without any refined sugar. Once you taste how good this shake is, youll never want to drink anything else.
My Transformational Health & Weight Loss Journey
Ingredients In This Meal Replacement Smoothie:
- Greens you can use pretty much whatever type of greens that you like. Im also a big fan of spinach but whatever you have on hand works well. Even a mix of several different things is great!
- Almond milk as mentioned above, you can use pretty much any liquid here. Almond milk, oat milk, or even just water is perfectly fine.
- Frozen fruit as written, this recipe calls for frozen banana and frozen blueberries. Really any fruit works here but I do highly recommend FROZEN fruit as it provides a much nicer and creamier texture. If youre wanting to cut back on the sugar and calories a bit, you can sub or all of the fruit for frozen cauliflower.
- Oats I love that this bulks up the smoothie a bit and provides some substance. I find that the addition of the oats makes it so that I stay fuller longer and it helps make this a great meal replacement smoothie.
- Nut butter this provides a bit of protein and healthy fats to the smooth. I really like almond butter here but really any nut/ seed butter would work well.
AND thats pretty much it for this smoothie. Super simple and versatile. Its definitely one of my go to smoothies and Im pretty sure that I could have one of these every single day and not get sick of it
Do you have a go to smoothie recipe that I should try!!? PLEASE please let me know in the comments! Always looking for new smoothie flavor combos to try!
Homemade Meal Replacement Shake Recipes
Are you ready to enjoy a healthy, low-calorie weight loss shake? Lets dig into how to make a homemade meal replacement shake!
All you have to do for each recipe is to scout all the ingredients, get your blender ready, blend until smooth and enjoy. Add extra milk, water or ice to get the consistency you are looking for.
Feel free to substitute regular milk with non-dairy options. Almond and coconut milk are the lowest in calories, while soy milk will have the most protein. Important: make sure your milk substitute does not contain added sugar!
To even further reduce calories, choose low-fat dairy options and go sugar-free by skipping the sweeteners like sugar or honey. For extra sweetness, add stevia which is a natural, calorie-free sweetener.
Below are our best meal replacement shake recipes for weight loss. Each recipe has a Nutrition Facts label if you want to track the caloric intake and macros.
No more instructions needed, choose your favorite below.
1. Green Oat Shake
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Dinner Smoothie Recipes Made Easy
Its best to plan your smoothies for dinner ahead of time. I love making a full weeks plan at the end of each week.
You could wash, slice, and place all ingredients into freezer bags ahead of time. This way youll never second guess which smoothie youre going to make for dinner.
Smoothies recipes are easy to create.
An effective meal replacement smoothie should contain healthy fats, protein, and complex carbohydrates.
Here are are some ideas on how you can build nutritious smoothies yourself.
Lets start with fats. Good options include:
- organic nut butter
- seeds
- nuts
- avocadoes
Some nuts, like walnuts and almonds, contain melatonin. This hormone can help regulate your sleep/wake cycle and may help achieve a deeper sleep.
Healthy fats can turn a smoothie into a satisfying dinner, but dont overdo it.
Fat is high in calories and digests slowly. Adding too much fat to your smoothies may cause you to feel bloated and hinder sleep.
Protein is the building block of our muscles. Its also essential for beautiful skin and hair. Every healthy meal replacement smoothie should contain some protein. Here are some ingredients you can add to your smoothies:
- organic nut butter
- dried fruits
Carbs can make tryptophan more available and promote sleep.
Contrary to popular belief, carbs can also help you with your weight loss journey. As long as you choose healthy carb options!
Concerns About Meal Replacement Shakes
It’s not all good news when it comes to meal replacement shakes. The biggest concern, according to Harvard Medical School, is that meal replacement shakes can be high in sugar. However, that’s generally a bigger risk for pre-made, store-bought shakes, rather than homemade meal replacement shakes.
It is important, though, to be mindful of the ingredients you’re adding to your shake. While yogurt, fruit, nut milks and flax or chia seeds are healthy on their own, they can add up to be high in calories when combined in a shake. That could lead to weight gain when consumed too frequently.
That’s not the only reason to be hesitant about adding meal replacement shakes to your diet, whether it’s for weight loss or as part of an elderly daily diet plan. Harvard Medical School suggests that even fortified meal replacement shakes aren’t going to provide all the nutrients that whole foods can. Additionally, Diabetes Care highlights that if you’re using meal replacement shakes for weight loss, it must be sustained indefinitely which can be a difficult task.
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What Ingredients Are In The Best Weight Loss Smoothies
Healthy smoothies for weight loss are made with the right blend of weight loss foods that are scientifically proven to decrease body fat. Some of the common ingredients we include in these smoothies for weight loss are:
- Protein powder for weight loss: these powders are low in sugar or other sweeteners, low in calories, and rich in high-quality protein that, in combination with strength exercises, will help build metabolism-boosting muscle mass
- Healthy fats: healthy fats like nut butters, avocado, and MCT oil will help to slow digestion to keep you fuller longer to prevent overeating
- Fiber: consuming fiber-rich ingredients like chia seeds, flaxseeds, hemp seeds, leafy greens, and oats can help prevent spikes in blood sugar that can lead to the storage of carbs as fat
- Low sugar: fruit is the base of all smoothies, and because fruit naturally contains sugar, there’s no need to add extra sweeteners like honey, orange juice, or frozen yogurt that only serve to add empty calories
What Youll Find In This Article:
- Smoothie Meal Replacement Ingredients
- How to Make Meal Replacement Smoothies
- Weight Loss Meal Replacement Smoothie Recipe
- Nutrition and Calories in Meal Replacement Smoothie Recipes
Helpful Tip for Shopping: Take a screenshot of the shopping list to your phone. This way you have it at your fingertips the next time you go grocery shopping.
Recipe Card Uses: You can email yourself this recipe card so you can easily search for it Or print it so you have it handy, and can make notes. You can even pin this smoothie recipe for meal replacement to Pintrest so it is safely stored for you.
Up next, a shopping list for the best smoothie recipes for meal replacement
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Ice Cream Whey Protein Shakes
A good protein shake can help you cut fat and build muscle when taken after a workout. Milk protein, also known as whey protein, is easy for the body to digest and absorb. Research shows that whey protein supplements help individuals lose more weight and regulate blood pressure.
One of the most palatable ice cream whey protein shakes is Master CFM Whey Isolate Protein. You can make a homemade ice-cream whey protein shake by blending and freezing:
- 1 big frozen banana
- 2 tablespoon freeze-dried berries
- 1 cup cottage cheese
A weight-loss shake made with tofu and cashew nut milk is a rich source of protein and fiber.
Spices Herbs And Extracts
If you want to take your collagen shake to the next level then I suggest adding in some flavorful spices, herbs, and extracts! Spices like cinnamon and turmeric, aromatic herbs like coriander, basil, or parsley, or natural extracts like vanilla or almond can really add a lot of additional flavor to your smoothie!
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Healthy Meal Replacement Smoothies For Busy People
Squeezing in a meal can seem impossible on busy days.
Skipping breakfast, lunch, or dinner? Not always a good idea .
Why? Because your body needs nutrients to keep you going.
Thats why I love meal replacement smoothies.
Theyre a quick way to get in nutrients, and a smoothie with the right ingredients can fill you up and act as a stand-in for a real meal.
Plus, there are tons of flavor combinations, which helps prevent boredom and falling into the same-old-same-old rut.
Ideally your meal replacement smoothie should have both protein and fiber, which work to keep you full and satisfied, among other health benefits. You can also sneak in leafy greens and fruit to add antioxidants and boost the nutrition of your smoothie.
Try out these 13 healthy smoothies for busy people theyll not only keep your tastebuds happy but theyll give your body a balance of vitamins and minerals to get you through your day.
/8rice & Banana Milk Shake
This tasty meal-replacement shake made with rice, banana and milk will become your breakfast or lunch of choice. You can also make it one night ago and keep it in the fridge so that you can enjoy the chilled shake in the morning. Put 1 peeled and chopped banana, ½ cup mixed berries , 1 cup rice or almonds milk and 1 tsp coconut milk in the blender and combine for 30-40 seconds. Pour the shake to the glass and top with 1 tsp chia seeds. Let the seeds swell for 5 minutes before serving.
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Perfect Smoothies Every Time
Feeling adventurous? Want to come up with your own perfect smoothie concoction?
Weve got the not-so-secret formula for you!
I have the blueprint for amazing smoothie recipes and you can get it for FREE! Its my Perfect Green Smoothies one-page printable, which will show you exactly how to make perfect green meal replacement shakes that taste amazing.
You can download it right now by clicking the banner below.
Stay Full Longer A Protein
I like protein shakes as a meal replacement sometimes. The protein keeps me full longer. My favorite is unsweetened vanilla almond milk , frozen mango , 1/2 or 1 scoop of vanilla protein powder, and ice. Then I blend it until smooth. Depending on brands, this is around 200 to 300 calories for everything in the blender, which is close to two cups.Brandi
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How To Make Homemade Meal Replacement Shakes
Sometimes we just dont have time to make a proper meal, or sit down and eat it. For those serious about meeting nutritional goals, but struggle with busy lives, this may mean meal replacement shakes.
Although there are many ready-to-drink options on the market, you might want to opt to make your own, which gives you complete control over what goes into your shake. This article will show you the blueprint for making your own meal replacement shake and suggest some homemade meal replacement shake recipes.
Shakes are also a great, quick breakfast idea or a nice treat on those hot summer days.
The Simple Chocolate Protein Shake
This shake is a simple chocolate shake, using fruit to sweeten otherwise unsweetened dark chocolate. Blend together an apple, a tablespoon each of almond butter, dark chocolate, and cocoa powder, a cup of milk, half a cup of yogurt and two pitted dates. You can replace the nut butter with a different nut butter if you prefer, and the milk can be skim, whole, almond, coconut, or another dairy replacement as you desire. We recommend chopping the dates to make sure the whole pit was removed as well, just to avoid those annoying rare chunks that slip through.
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Tips For Storing Bananas
Living in Florida means my bananas ripen in 2 days tops. I love having them on hand for a quick snack or easy smoothie ingredient, yet they turn brown too quickly! So I’ve learned a great trick- freeze them.
I leave bananas on my counter until they are the perfect ripeness for me . Then I line a baking sheet with parchment, peel the bananas, and line them up on the baking sheet. Freeze for 1-3 hours, then toss those lovely frozen bananas in a freezer safe bag .
Now I’ve got the perfect banana smoothie ingredient ready to go. If you don’t have gallon sized freezer bags, then cut your bananas in half before freezing to maximize space. Prepping smoothies ahead also saves produce!
How To Make A High Protein Fruit Smoothie
Making a protein fruit smoothie recipe is pretty simple. Its important to have a good quality protein powder in hand that is minimally processed, doesnt have a ton of added sugar, and of course, has a good taste.
I like Naked Nutrition as a protein powder because there are no artificial sweeteners and colors. And if youve been following me for a while, you know that I quit sugar, so a powder that has few ingredients is important to me.
In a nutshell, I mix unsweetened almond milk, fruit, and a scoop of protein powder in my Vitamix blender. The result is a perfect consistency smoothie that is like a meal in a mason jar !
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Meal Replacement Smoothies Youll Love
1. Very Berry Chocolate Protein Smoothie
Need a healthy chocolate fix? Try this berry-chocolate smoothie.
Its packed with the health benefits of berries, chia seeds, almond milk, and protein powder.
Find the recipe here: Lexis Clean Kitchen
2. Oat Avocado Smoothie
While the name of this smoothie might not sound so appetizing, its flavors and benefits will help it become a go-to on busy days.
Its high in protein and fiber for a filling post-workout drink or meal replacement breakfast.
Find the recipe here: Blender Babes
3. The Ultimate Healthy Meal Replacement Smoothie
Greens, pineapple, mango, coconut milk and flaxseed make this a tropical taste delight, while protein powder adds sustenance and a delicious hint of vanilla.
Its a truly balanced meal replacement.
This smoothie is also customizable, so if you want to include ingredients you have on-hand, have at it!
Find the recipe here: Yuri Elkaim
4. Orange Mango Recovery Smoothie
Protein powder and cashews gives this Orange Mango Recovery Smoothie and edge up on other smoothies.
Plus, you cant beat the sunny taste combo of orange and mango, which is just what you need to break up your day.
Find the recipe here: Running on Real Food
5. Almond Breakfast Smoothie
If you love almonds youre going to love this one, which features complex carbohydrates, plant-based protein, and healthy fats all in one glass.
Find the recipe here: ifoodreal
6. The Husband Protein Smoothie
Find the recipe here: Happy Healthy Mama
Yes please!
Orgain Organic Meal Replacement Shakes
4.5 out of 5 stars7,700+ Amazon customer reviews
If youre looking for an all-organic meal replacement shake, look no further than Orgain. All four flavorscreamy chocolate fudge, sweet vanilla bean, strawberries and cream, and iced café mochapack 16 grams of grass-fed whey protein powder. I love Orgain. I recommend it to everyone. I use the shakes as a meal replacement on busy days, and the protein drinks as nutritional supplements to keep up my protein levels. My elderly father has thrived since Orgain has become a staple of his breakfast meals, one Amazon customer says.
Make it a meal: Supplement this sweet drink with about 1/2 cup of plain Greek yogurt topped with 1/2 cup raspberries for an additional 105 calories, 10 grams protein, 2 grams fat, and 4 grams fiber.
Nutrition info for iced café mocha : 250 calories, 7 g fat , 32 g carbs , 260 mg sodium, 16 g protein
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