We should all be preparing homemade healthy meals each morning, lunch, and dinner. But the reality is healthy homemade food doesn’t take a few seconds to conjure up. Sometimes we barely have enough time to gulp down a morning cup of coffee before we’re out the door, so how in the world are we supposed to make sure we get all the nutrients we need from our food?
There are lots of great nutritious breakfast options you can whip up quickly in the morning, or even the night before. To read more and get some ideas, visit our article 4 Weight Loss Breakfast Ideas To Kick Start Your Day. A healthy breakfast is key to losing weight, and staying fit.
There’s another type of breakfast option that’s even quicker and easier to prepare, and it ensures we receive all the vitamins and nutrients our bodies need, and it’s a great weight loss solution. What is it? A meal replacement shake. You’ve heard all about them, I’m sure. They’re incredibly popular in the fitness world. In fact, even though a meal replacement shake is a great way to lose weight, it’s also a great way to gain weight and build muscle. It all depends on how you’re preparing these shakes and smoothies, and how often you’re drinking them.
One thing to keep in mind with meal replacement shakes is that the ones being sold in stores and at the gym usually have an overabundance of sugars. Just because they look healthy doesn’t mean they’re going to help you with your weight loss goals. The trick with seeing results while drinking these shakes is to know exactly what goes into them. You need to ensure these shakes contain the right amount of protein, fiber, calcium, iron, potassium, and vitamins C and D.
If you’ve ever wanted to make a homemade meal replacement shake, then this is the article for you. So let’s jump right in and learn 10 ways to make a meal replacement shake at home.
1. Spinach Shake
This spinach shake will make you wonder why you don’t incorporate more spinach into your life. With natural sweeteners like mango and bananas adding crucial vitamins, and the spinach leaves containing vitamin A and fiber, add some protein powder and/or flax seeds for that protein boost, and you have a healthy, balanced, and nutritious meal replacement shake.
Ingredients:
2 cups spinach leaves
2 bananas
1 mango
Ice cubes
1/2 cup Green yogurt
1 scoop protein powder
1 tsp Flax seeds
2. The PB&J Shake
This is the ultimate protein packed shake when you’ve just finished a great workout, or you’re needing the extra energy for the morning. You’re going to love meal replacement shakes after you’ve tried this one. It’s sweet, it’s salty, and it’s packed with nutritious goodies. The peanut butter and vanilla protein adds the punch of protein you need. Protein is a crucial building block of bones, skin, muscles, and blood; your body craves it.
Ingredients:
2 cups frozen blueberries
2 cups organic peanut butter
1 scoop vanilla protein
2 cups soy milk (almond milk may be substituted)
Ice cubes
3. Tropical Sunrise Smoothie
The protein in this smoothie comes from the Greek yogurt, and the fruits add a ton of fiber your body needs, along with vitamin C. Banana thickens the smoothie recipe, and helps you stay fuller longer. The natural sugars from the blackberries and raspberries and orange is all the sugar you need, so make sure not to add any additional sugars. The frozen berries also help to give this smoothie a rich thickness.
Ingredients:
2 cups Greek yogurt
2 bananas
2 cups frozen blackberries & raspberries
1 orange
Ice cubes
4. ChocoMoco Shake
OMG, if you’ve ever tried the chocolate protein shake from Starbucks, you are going to love this recipe. This shake is going to make you feel guilty because it tastes like dessert! This one is a little higher in calories, so try not to indulge in this shake 3x per day, but it makes up for it in protein content. It’ll also keep you super full for a long time. And oh yeah, it’s absolutely delicious!
Ingredients:
1 cup almond milk
2 bananas
2 tbsp organic peanut butter
1 tbsp unsweetened cocoa powder
1 scoop protein powder (chocolate flavored)
Ice cubes
5. Almond Butter Shake
Low in calories, and HIGH in protein content, this Almond Butter Shake will help you kick start even the laziest of days. This is the meal replacement shake to enjoy after a long bike ride, or an intense workout at the gym. When we consume protein, our bodies break it down into amino acids which our bodies use to build muscle! This shake is also so quick and easy to whip up.
Ingredients:
2 cups almond milk
1 cup almond butter
1 banana
2 tbsp Chia seeds
Ice cubes
6. Kale & Avocado Smoothie
This Kale and Avocado Smoothie is one of the most nutrient packed smoothies on this list. Yet, it’s so simple and made from only a few ingredients. Kale is one of the most nutrient dense foods on the planet. It contains vitamins A, B6, C, K, Calcium, Potassium, and Copper. Avocado is an excellent source of vitamins and omega-3 fatty acids. Put the two together and you have a power smoothie.
Ingredients:
10 kale leaves
1 avocado
1 cup almond milk
1 cup frozen blueberries
7. Caffeine Booster Shake
This delicious protein enriched shake is for one of those mornings. When you need a little of of caffeine to jolt your body and get moving, try this shake! Aside from the obvious caffeine kick coffee is known for, it’s also a great appetite suppressant. The Greek yogurt is an excellent source of protein, and the banana adds the fiber that’s missing from this shake. For an extra pack of protein and a little somethin’ special, add 1 scoop of chocolate protein powder. Yum!
Ingredients:
2 cups black coffee
2 cups Greek yogurt
1 Banana
1 scoop chocolate protein powder
8. Strawberries & Oatmeal Smoothie
Oats are incredibly rich in antioxidants, fiber, and other nutrients. Oats can lower bad cholesterol and improve blood sugar control. They’re known as a great weight loss food, great for skin and hair, and overall a power breakfast food. Combine that goodness with the protein from Greek yogurt, and the vitamins and extra dose of fiber from strawberries and raspberries, and you’ve got a super nutritious smoothie. Did I mention that it’s delicious?
Ingredients:
1 cup rolled oats
1 cup Greek yogurt
1/2 cup soy milk
1 cup frozen strawberries & raspberries
9. Green Monster Shake
The trick to an excellent green shake is to remember a few simple steps. Blending the leafy greens separately will ensure your shake remains smooth and chunk free. And to keep your shake tasting delicious you need natural sugars as well as greens, otherwise it’ll just taste like you’re drinking grass. This Green Monster Shake tastes great, and adds so much nutritional value to your morning! We promise you’ll feel rawsome.
10 kale leaves
10 baby spinach leaves
1 mango
1 banana
1/2 pineapple
1 scoop vanilla protein powder
2 cups water
10. Raw Cacao Shake
The benefits of raw cacao are many. Raw cacao contains anandamide, known as the “mood boosting” molecule, and can help fight depression and make you happier. Impressive, right? That’s not all; it strengthens your heart and reduces the risk of stroke and heart disease thanks to its anti-inflammatory antioxidant. It’s a major beauty food too, helping to stop premature aging and cell destruction. So the benefits are clear, but where do you get your hands on raw cacao? You can find raw cacao powder at Walmart, and Amazon. Organic supermarkets should also carry it.
Ingredients:
2 tbsp raw cacao powder
1 banana
1 tbsp raw honey
2 tbsp almond butter
1 cup almond milk
1 scoop protein powder