Meal replacement shakes are an effective way to get all the necessary nutrients, but sometimes they are a challenge to enjoy. With chalky textures and unpleasant aftertastes, it’s hard to find a shake that tastes excellent without additives and high sugar content.
Before you write off meal replacement shakes, step into our office. We will show you how to make your meal replacement shake taste good. After all, that’s what it’s for– replacing meals. Shakes may not be exciting, but you’ll be able to stick with them more easily in the long run.
With these tips, you won’t realize your new favorite shake hides underneath the surface!
Meal Replacement Shake Preparation Tips
Choose Your Ingredients Carefully
When making your meal replacement shake, go the extra mile! Pass on sugary additives and leave out the surplus of fruits and liquids. You want your shake to be delicious yet thick enough to keep you hydrated and satisfied. Consider the perfect balance between thickness and drinkability while delighting in the fulfilling meal you’ve created!
Start with a good base
Make the base of your meal replacement shake out of a high-quality protein powder. Pick one with a tasty texture and pleasant flavor.
Other excellent bases are almond milk, coconut milk, or soy milk. They provide a creamy texture and plenty of natural sweetness.
Add Fruit to your Shake
Fruits and vegetables, though naturally acidic, are essential for our body’s functionality. Add fruit to meal replacement shakes for increased nutrients, fiber, and antioxidants. Choose low-sugar options for a healthier choice and blood sugar regulation.
Some of the best fruits to select are:
Any of these add flavor and sweetness to your shake without overloading your body with natural sugars.
Flavoring your Shake
Spice up your shake with natural sweeteners like honey or maple syrup. Add a few drops of vanilla extract, a dash of cinnamon or nutmeg, and a tablespoon of nut butter for flavor and texture.
Adding water to your meal replacement shake improves taste and consistency, making it easier to consume.
Adding Healthy, Unsweetened Dairy Toppings
- Greek yogurt provides a velvety texture to your shake with calcium, potassium, protein, zinc, and vitamins B6 and B12. Any other variety of yogurt is also a great option, but greek yogurt has more protein to curb hunger.
- Milk is a wonderful supplement for meal replacement shakes, adding variety, flavor, and a creamy texture. Different types of milk include skim, whole, low-fat, and chocolate milk. Vegan options include almond, coconut, oat, and soy milk.
What to Consider when Making a Meal Replacement Shake
Sticking to a weight loss plan while eating on the run is possible if you choose suitable meal replacements. Look for options with complex carbohydrates, moderate amounts of protein, and vitamins and minerals.
It is better to opt for natural food options such as fruits, low-fat cheese, and nuts, as they don’t contain additives and preservatives. They are also more affordable than prepackaged meal replacements.
Not all meal replacement shakes are created equal, so it is essential to read the ingredients list. According to WebMD, look for a meal replacement with simple, natural ingredients. It should contain 220-230 calories per serving, less than 5 grams of fat, 3-5 grams of fiber, and 10-15 grams of protein. In addition to that, make sure it’s fortified with a third of daily vitamins and minerals.
Common mistakes to avoid when making a meal replacement shake
Here are some common mistakes to avoid when creating a meal replacement shake.
Not using enough protein
Protein is a crucial component of a meal replacement shake, as it helps build and repair muscles. Sources of protein include Greek yogurt, nuts, and tofu.
Not using enough liquid
A meal replacement shake can be thick and hard to drink without enough liquid. Be sure to use enough liquid, such as water, almond milk, or coconut milk.
Not blending long enough
An unblended shake has lumps and an unpleasant texture. Blending your meal replacement shake long enough to ensure all ingredients are smoothly mixed together is essential.
Meal Replacement Shakes Vs. Protein Shakes
Meal replacements and protein shakes are often confused but are different. Understanding the difference is essential for achieving your goals.
Meal replacements are for weight management. They are low-calorie, containing protein, vitamins, minerals, and fiber.
Protein shakes are for athletic performance and muscle gain and contain higher protein levels.
This meal replacement shake is a healthy, vegan-friendly, and gluten-free option, with protein, healthy fats, and natural sweetness from Greek yogurt, almond milk, flaxseed, frozen fruit, and honey. It’s quick and easily made with a few ingredients.
-1/2 cup of low-fat plain Greek yogurt
-1/2 cup of frozen fruit
-1 teaspoon of honey
-1/2 teaspoon of ground flaxseed
-1/2 cup of unsweetened almond milk
- Place all the ingredients in a blender.
- Blend for 30 seconds or until you achieve a smooth consistency.
- Pour the shake into a glass and enjoy!
Cheers To Your Delicious Meal Replacement Shake
Creating a delicious meal replacement shake is simple as long as you have the right ingredients, some creativity, and a willingness to experiment. Try different recipes, and find one that suits you best. Before you know it, you’ll have it whipped up and running out the door!
Need some more options? Check out our OWYN Vegan protein shake and GNC Total Lean Vegan shake reviews.
Anna is a 33-year-old registered dietitian based in Orlando. She received her Bachelor’s degree in Nutrition from the University of Pennsylvania. In her free time, Anna enjoys staying active through Crossfit and indulging her sweet tooth by baking. She is dedicated to helping her clients achieve their health and wellness goals through evidence-based nutrition advice and has spent the past 4 years writing for online publications on nutrition and fitness.