How to Make Your Own Meal Replacement Protein Shakes at Home

Photo credit: Bigstockphoto
Photo credit: Bigstockphoto

Meal replacement protein shakes work best for those who want to switch from a high-calorie diet to a low-calorie diet. The concept is very straightforward; you just replace each meal with a protein shake. Although there are many types of protein shake available in your local grocer, they might not be for everyone. And you don’t have to depend on store-bought protein shakes to lose weight. You can create your own yummy replacement protein shakes using wholesome ingredients.

One of the issues many dieters have with store-bought protein shakes is that they have a list of ingredients and artificial flavorings that may cause an allergic reaction. By making your own shakes, there are no mystery ingredients to worry about! You can make super healthy meal replacement shakes without preservatives. Here’s how:

Step 1: Selecting the Ingredients

Choose what kind of meal replacement shake you want. First, select the kind of fruits, vegetables, and flavorings you love. Do note that some protein shake flavors work well with certain fruits and veggies. For instance, chocolate-flavored protein shakes taste best when mixed with berries while pineapple and mangoes go well with a tropical-flavored protein shake. Just make sure the ingredients complement each other perfectly!

Step 2: Choosing Your Source of Protein

Once you’ve gathered all your ingredients, it’s time to choose what kind of protein product you will mix with your other ingredients. Protein helps make you feel fuller for longer. It also builds muscles and is low in calories.

Store-bought protein powders contain whey, egg whites, or soy along with flavorings. If you don’t want to use protein powder, you can get protein by adding a quarter of a cup of peanut or almond butter, yogurt, or pasteurized egg into the shake. If you are using protein powder, just add a scoop with the other ingredients or use as directed.

Step 3: Measuring All Ingredients

This is critical if you are counting calories. You want to keep the calorie content of the entire drink to be precise when it comes to measuring the calories of all ingredients. Take about 6 to 8 ounces of liquid per shake and incorporate it with half a cup or more serving of fruits and vegetables. You can add sweeteners if you must but do so sparingly. You can also tweak your protein shake by adding natural extracts like vanilla, cinnamon, or lemon.

Step 4: Blend Them All Together

Using a blender, incorporate all ingredients together except for the liquid; you only want to add half of the liquid. Blend for a couple of minutes or more until the drink achieved a smooth consistency. Add the ice cubes gradually to thicken the mixture and pulse the blender to crush the ice. After the ice had been crushed, pour the other half of the liquid. If you’re using frozen fruits, then there’s no need to add ice.

Step 5: Adjusting the Taste

Now the fun part, tweak the taste according to what you like. You can be creative by adding fruit extracts — just make sure these extracts contain very little to zero calories. If you made a vegetable meal replacement protein shake, you can use carrots to sweeten the drink. Finally, you may add vitamin drops to boost the nutritional value of your protein shake.


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