By Myprotein Writer: Veronica Chu
Sometimes we just don’t have time to make a proper meal, or sit down and eat it. For those serious about meeting nutritional goals, this may mean meal replacement shakes.
Shakes are also a great, quick breakfast idea or a nice treat on those hot summer days (definitely a healthier alternative to those purchased at the coffee shop).
How To Make Homemade Meal Replacement Shakes
1. Choose a carbohydrate base
This could be Instant Oats or a banana (frozen bananas work great in this).
2. Choose a protein base
Whey Protein, Casein, yogurt or milk (almond, soy, coconut, cow's milk) tend to work best, but you could also use soy, beef or pea protein depending on preference.
3. Choose vegetables/fruit (optional)
Examples of vegetables which work well include spinach and kale, whereas ideal fruits would be berries, apples, mango, pineapple (again frozen fruit or vegetables work great in this and are cheaper).
4. Choose a fat option: (optional)
Nut butter, chia Seeds, avocado, flax Seed and desiccated coconut blend well in addition to giving your shake a nutritonal punch of protein, healthy fats and taste!
5. Optional Extras
Ice cubes or a teaspoon of xanthan gum can be used to thicken your shake, giving it the texture of a delicious milkshake! Flavdrops add extra flavour to any shake, making it super-tasty, without added calories.
Goji berries, raw cacao nibs, bee pollen, powdered peanut butter or cacao powder are also great additions to the top of your shake.
When you’ve chosen all your ingredients, simply put it all into a blender and mix.
It may be handy to get personal size blender to save on washing up.
Meal Replacement Shake Recipes
Snickers shake
1 Scoop Impact Whey Protein - chocolate flavour
150ml milk of choice
1 tbsp peanut butter
4-6 drops of FlavDrops - chocolate peanut butter flavour
Optional: oats/banana
Approx 10 ice cubes
Smores shake
1 Scoop Impact Whey Protein - vanilla flavour
4-6 drops of FlavDrops - chocolate flavour
2 tbsp unsweetened cocoa powder
1/2 Tsp cinnamon
150 milk of choice
Approx 10 ice cubes
Optional: Instant Oats for thickness
Garnish: marshmallows
Eton Mess shake
1 Scoop Impact Whey Protein - vanilla flavour
4-6 drops of FlavDrops - strawberry flavour
Handful of frozen berries
150ml milk of choice orwater
Optional: oats or banana
Optional garnish: more berries and Sugar-Free Strawberry Syrup
Salted caramel shake
1 Scoop Impact Whey Protein - salted caramel flavour
1 Tsp instant coffee granules
4-6 drops of FlavDrops - toffee flavour
150ml milk of choice or water
Approx 10 ice cubes
Oats or banana
Optional: 1 Tsp xanthan gum for thickness
Take Home Message
Enjoy making these quick, delicious and filling meal replacement shakes!
Jennifer Blow has a Bachelor’s of Science in Nutritional Science and a Master’s of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research.
Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living.
Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here.
In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.
