Originally, meal replacements were preserved dried food used to sustain individuals with no access to food for long periods. They were known as high energy food made of meat and fruit. Today, there are many varieties including the liquid version and you can even make your own using our 15 homemade meal replacement shakes ideas.
The Scientific Truth on Meal Replacements
Based on several scientific studies, store bought meal replacement products are rich in minerals, vitamins, protein, and sugar. Skipping a meal and taking a meal replacement instead will reduce your energy intake by 250 calories a day. However, it encourages many to take late night snacks to address hunger pangs. Other studies show that the best approach would be to combine meal replacement with a nutritiously sound diet and exercise for sustained weight management. By adopting this strategy, you can safely and consistently drop 7 to 8 percent of your weight over a period of 12 months.
Initially, using one of our shakes with your meal plan will be difficult and you may experience cravings. One trick to manage this transition period is to use visualization.
Examples of visualization with a weight management plan would be to put smaller portions on your plate and avoiding buffet tables.
- Key Points in Mixing Your Own Meal Replacement Shakes
- Consult first with your doctor about taking meal replacements especially for those on maintenance medication
- Try to keep the shakes under 230 kilocalories but not less than 100 kc
- Protein in your meal replacement shake will help sustain you for longer periods
- Homemade meal replacement shakes should not be the main source of your energy. The safest plan is to use them to replace one meal a day. For those with serious weight problems, there are medical grade, full formula meal replacement products that only doctors can prescribe.
Our 15 Homemade Meal Replacement Shakes
#1 Berry Chocolate with Chia Seeds
Strawberries or blueberries blended with chocolate, milk, and chia seeds is a fabulous combination. Berries are vitamin and mineral-rich. They are also low fat and low in calories. Berries are known to aid the digestive system and are anti-cancer.
Considered as whole grain, chia seeds are gluten-free and known to be antioxidants. However, the recommended daily dose of chia seeds is two to three tablespoons only for adults.
#2 Berries with Spinach
Spinach is the ultimate green leaf vegetable for a vegetarian bodybuilding meal plan. Spinach is low fat, low cholesterol but high in calcium, potassium, fiber, protein, minerals and vitamins. To add some sweetness to this shake combination, stir in a small pack of Stevia or sugar replacement.
#3 Egg white with almond milk
Best to use organic egg whites with this shake combination because you steer clear of listeria and salmonella poisoning. Egg whites are low cholesterol and low fat but packed with nutrients. According to the Department of Agriculture, organic raw eggs have:
· 33% more Omega-3
· 36% more vitamin D
· 30% more lutein + zeaxanthin (great for improving eye vision)
Almond milk, on the other hand, has only 40 calories for glass and full of healthy fats.
#4 Mustard Green Shake
Aside from helping you control your weight, this shake which is perfect for a vegetarian bodybuilding meal plan can lower your bad cholesterol, detoxify your blood and liver, and improve your skin and eye vision. One cup of mustard green shake is only 15 calories!
#5 Dairy-free Milk with Honey
By combining half and half of coconut milk and almond milk with a tiny bit of honey, you make the best dairy-free shake that does not contain a lot of fat and sugar. To add more flavor, add a pinch of chia seeds, a tablespoon of almond butter, and even a little cocoa powder.
#6 Yogurt Based Shake
If you love your yogurt, you can turn it into a shake instead and add a few spoons of your favorite (fresh) fruit! The most incredible part about a homemade shake is that once you are familiar with the different healthy ingredients that can be used to make a shake, you can create your own personal concoctions!
#7 Avocado Smoothies
Did you know you can grow your own avocados? This should make it a cinch to adding it to your weight reduction plan especially if you have a heart condition. Avocados are known to lower bad cholesterol and triglycerides. They are rich in fiber and potassium and though high in fat – it’s the good kind of fat or the healthy monounsaturated fats like oleic acid.
#8 Pears with Kale
Pears are one of the fruits with very low calorie counts. A 100 gram serving of pear is equivalent to only 58 calories. If you combine with kale, you get a powerhouse shake that will sustain you until your next meal.
#9 Peanut Butter with Banana
Peanut butter is a staple in most kitchens and easy to find anywhere. This makes it your To-Go shake when you are running low on ingredients. You can boost your peanut butter shake with a little fruit like banana.
#10 Oatmeal, Berries, and Banana
Eat oatmeal and you won’t get hunger pangs for a several hours. The fruits are tossed in for added flavor and a little sweetness. If you add fruits, you won’t have to use any sugar!
#11 Sugar-free ice cream and your favorite fruits
With so many sugar-free ice cream flavors in the market today, you can have a field day selecting the ice cream shake for the day. If you are seriously strict about your calorie count, make sure to choose low fat fruits like avocado and pears.
#12 Romaine Lettuce
This type of lettuce contains only 8 calories for a one cup serving. Moreover, it has zero sugar and fat. Although it may not taste as great as the other shake recipes, you can either remedy by adding natural sugar from fruits or milk or gulp it down as fast as you can!
#13 Soy Milk
Using soy milk is recommended for those who can handle a high protein diet. The downside of this ingredient is that it has high sugar content so you might want to use it as your supplement ingredient rather than your main ingredient.
#14 Apple with Coconut
Combined, these two ingredients are ideal for a weight management plan. You can use coconut water or coconut cream but avoid the coconut sugar because it is high in fructose which can damage your liver.
#15 Toss them in and create something fabulous!
Now that you know what you can put in a meal replacement shake, you can start mixing your own formulas! BY keeping your shakes interesting, you adopt an innovative strategy to sticking to your diet and pretty soon you will find yourself reaching your weight goals!
Hope you will use our 15 Homemade Meal Replacement shakes and also share with family and friends.