Meal Replacement Shakes

The American Dietetic Association has published a study that shows the effects of meal replacements on adult women. They were divided into two groups. One group received regular meals, while the other group was on meal replacement shakes. Although the two groups were on different forms of weight loss diets, both received roughly 1200 calories daily. The result of the study was controversial.

Both groups lost an average of 3-6 pounds after three months, but only the meal replacement group kept their weight for a year. The group with a regular meal plan put the lost weight back on. This is just one of the few studies that prove the effectiveness of diets based on meal replacement shake recipes.

Obesity Research, for instance, published a study in 2000 that is quite similar to the one previously mentioned, but this study had both men and women as subjects. After three months, the weight loss was compared. Those who went through a traditional weight loss diet lost less than 2 pounds, while those who had meal replacements lost about 7 pounds.

Meal Replacement Shake Recipes for Women Who Want To Stay Fit

Fruits become your best friends when you want to lose weight. Why? Fruits are high in vitamins, minerals, and fiber—but low in fat. These are some fruits that are great to include in meal replacement shake recipes.

Mangoes

This tropical fruit isn’t just a delightful blend of sweet and sour; it’s also a great companion for women who wish to cut back on fat. That’s why it’s great for meal replacement shake recipes. Mangoes can be mixed with a bit of avocados for a delicious smoothie you can drink in the morning or afternoon (as you wish). Prepare ¼ cup of cubed mangoes, ¼ cup of mashed avocado, ½ cup of mango juice, and ¼ cup of low-fat vanilla yogurt. Mix them all together with 6 ice cubes in a blender. 

Raspberries

A cup of fresh raspberries, another cup of frozen raspberries, ¼ cup of chocolate chips, 6 ounces of vanilla yogurt, and half a cup of skim milk are all you need for this tasty diet shake.
There are other meal replacement shake recipes for raspberries. This next one includes bananas and spinach. Take note: this recipe is for 4 servings. You need a banana, a cup of frozen raspberries, a cup of orange juice, 8 baby carrots, 2 scoops of protein powder, a container of strawberry yogurt (non-fat), 2 teaspoons of flaxseed oil, ¼ cup of dry oatmeal, 12 ice cubes, and a handful of spinach. Now that’s a lot of ingredients, but that only makes this recipe fun. Mix them all in a blender until a smooth consistency is achieved.

Peaches

A peach contains very little calories, so it should be part of your  shake recipes. You don’t have to fuss about ingredients to mix it with. All you need are a cup of skim milk and 2 teaspoons of flaxseed oil. Blend the skim milk with a cup of frozen peaches (preferably unsweetened). When smooth, pour in flaxseed oil.

Oranges and Lemons

This citrus combo is just tangy. Not to mention, this combination is rich in Vitamin C, which you need not only for immunity but also for better metabolism. Toss a cup of soy milk, 6 ounces of lemon yogurt, a regular orange, and 6 ice cubes in a blender. Then add a tablespoon of flaxseed oil. You now have a meal replacement for either breakfast or lunch.

Also see: Top 5 Weight-Loss Shakes on Amazon

Apples

An apple a day keeps the doctor away. That cliché is truer than you think—at least, in this case. Apples can help make a tasty low-fat meal replacement shake. You need ½ cup of skim milk, 6 ounces of vanilla yogurt, 2 tablespoons of cashew butter, and 6 ice cubes. Of course, you know the routine now. Put them all together in a blender.

Pineapples

Tingling sweet pineapples are some of the healthiest and tastiest fruits on the planet. Not only can you enjoy your low-calorie pineapple shake, but you can also lose weight with it. Thus, you can’t have meal replacement shake recipes without seeing pineapple on the list. So, get 4 ounces of chunked pineapples and blend it with a cup of non-fat milk and 6 ice cubes. Once a smooth, even texture is achieved, add the flaxseed oil. It doesn’t get any easier than that.

Bananas

Bananas are ubiquitous in meal replacement shakes. You can put bananas and milk in a blender with ice and blend them together. Check that creamy banana smoothie. But you can also have other varieties of banana-based diet shakes. This time, get a regular sized banana. Cut the banana and put the cut pieces in the freezer. Leave them there until they are firm. Mix half a cup of soy milk, half a cup of tofu, 2 tablespoons of cocoa powder (sugar-free), and a tablespoon of honey in the juicer. Then add firm, cold bananas from the freezer. Once smooth, pour everything in your glass or jug. Enjoy!

Another addition in your banana meal replacement shake can be almonds. Just like in the previous recipe, slice a piece of banana and let it go firm inside the freezer. Once frozen, take out the sliced bananas, and put them in a blender with a tablespoon of almond butter, half a cup of almond milk, half a teaspoon of almond extract, 2 teaspoons of flaxseed oil, and a bit of honey.

Engaging in weight loss diets doesn’t necessarily mean having bland dishes and teas that taste like a decoction of weeds from your backyard. No wonder many women can’t stand weight loss diet programs and see no benefit. Weight loss shakes do away with these problems. These meal replacement shake recipes are easy to prepare and taste just like your healthy drink. Instead of having a sweet latte and donut in the morning, you can try any of these diet shakes that will surely trim down your waistline.

Banana with peanut butter

You may have snacked on peanut butter and a banana in the past, but did you know you can have a tasty combo of both? Get a piece of banana, and halve it. Only use one half and mix it in a blender with half a cup of low-fat peanut butter, half a cup of non-fat milk, 6 ice cubes, and a tablespoon of whey. Make sure to get a smooth consistency. Voila! You have a tasty morning diet shake. If you’re wondering what the peanut butter is for, it’s your source of protein.

Mocha

Get 4 ice cubes, a tablespoon of espresso, 2 teaspoons of cocoa powder, and ½ cup of low-fat vanilla yogurt. Mix them together in a juicer until a smooth texture is achieved. Very easy! If you’re craving something sweet to start your day right, this diet shake is a sure way to get you grooving. Now you’ll realize that meal replacement shakes are easy and lovely!

Watermelon with vanilla yogurt.

Nothing is more refreshing than watermelon on a muggy summer morning. You need 6 cups of chopped seedless watermelon, a cup of low-fat vanilla yogurt, and 12 ice cubes. Blend everything until smooth. Watermelon has very little calories, so you can have more without feeling guilty.

Banana and blueberry with soy protein

Blueberries seem to be a common ingredient in many meal replacement shake recipes. Do you know why? Not only are blueberries rich in Vitamin C, but they are also rich in antioxidants, which is good news for women who like to keep their youthful skin. Also, a cup of blueberries only has 85 calories. Wow! Great for the waist and hips. The next good thing is a diet blueberry shake. Get half a piece of a regular banana, 1/3 cup of soy protein, half a tablespoon of flaxseed oil, a quarter of a cup of frozen blueberries, half a tablespoon of honey, and 8 ounces of water. Just like what you did in other meal replacement shake recipes, blend all ingredients together in a juicer and have fun.

Banana and strawberry 

It seems bananas rival blueberries as the most popular ingredient in meal replacement shake recipes. You need a cup of strawberries, a regular banana, half a cup of non-fat milk, half a piece of an orange, and 5 ice cubes. Blend them together!

Berries

Losing weight can be fun if you change your shakes day by day. Keep the bananas in the fridge and have a smoothie of frozen berries. It’s very delicious and keeps you in shape throughout summer. All you need is a cup of frozen berries and ½ cup of yogurt. You may add ice as well. Blend until the shake has a smooth texture.

Kiwi and honeydew

Meal replacement shake recipes don’t always include bananas. Kiwi and honeydew may seem like an odd combination, but it’s definitely worth a try. You need two cups of cubed honeydew, one apple (chopped), a piece of kiwi (peeled and chopped), 2 tablespoons of sugar, 1 tablespoon of lemon juice, and a cup of ice cubes. You may reduce the amount of sugar. Put all ingredients, except the ice cubes, in a blender. Blend until smooth. Then add the ice cubes and blend some more.

Blueberry and yogurt

Blend a cup of fresh blueberries, a cup of soy milk, 6 ounces of low-fat vanilla yogurt, and a cup of ice cubes. When smooth, add flaxseed oil.

With these different meal replacement shake recipes, how can losing weight be boring?

Who benefits from meal replacement shake recipes? Anyone who wants to lose weight and anyone who wants to control their daily calorie intake without much hassle should try meal replacements. Those who’ve no time to prepare good food in the morning may whisk fruits and have a nutritious blend that has significantly low sugar and low fat content. Nonetheless, like other weight loss techniques, meal replacement shakes and smoothies are not for people who prefer to chew solid foods.

To make sure you’re on the right track, follow these healthy tips if you want to try meal replacement shake recipes.

Have One Meal a Day

Unless your weight loss is supervised by a dietician, you should not stress your body too far by skipping all meals and replacing them with diet shakes. Starving yourself of calories isn’t a good and healthy way to lose weight. Have two diet shakes a day and have one balanced meal, possibly during lunchtime. 

Don’t Overdose on Cucumber Smoothies

Cucumbers have very low calorie content. A regular sized cucumber has about 50 calories, and that won’t keep you up all day. Meal replacement shakes should have at least 200 calories, enough to provide you energy and prompt the body to burn some body fat.

Balance Protein and Carbohydrates

Most people think diet shakes are all protein. That’s good if you want to lose fat but not lean muscle mass. Don’t mistake sugars for good carbs. You’re better off sticking to sugars in fruits—no artificial sweeteners.

Replace High-Fat Breakfast

Does your breakfast usually consist of bacon, omelets, or hotdogs? These easy-to-prepare brekkies are high in fat. And if you often have to hurry to work, you probably just grab a bagel and a cappuccino. You’re starting your day with 900 calories. Even worse is when you skip breakfast and go hungry until midday only to overeat at lunch. The solution: a meal replacement shake that’ll give you about 300 calories in the morning.

Plan a Variety

Banana shakes alone for a week can be a nightmare. Who said you’ve to stick to one recipe? There are so many meal replacement shake recipes to try, and you can try new recipes yourself. You can have a mocha protein shake today, a blueberry smoothie tomorrow, and choco-raspberry the next day. You can also have one diet shake in the morning and a different shake for lunch. For instance, have a banana-cocoa combo for breakfast and spinach raspberry for lunch.

Fresh Fruits and Vegetables Only

Don’t use canned fruits and veggies because they are bathed in preservatives. Canned fruits are bathed in sugary syrup too.

Disadvantages of Meal Replacement Shake Recipes (And How to Get Around Them!)

Although meal replacement shake recipes are popular, some people are still dubious about their effectiveness. Can drinking 250 calories for breakfast make you slimmer? Should this be the option for people on the go who’ve no time to make standard low-carb meals? How are weight loss shakes different from high-protein and high-fiber diets?

Honestly, experts have different views about meal replacement shake recipes. Some think that they are not more effective than traditional ways to lose weight or traditional low-fat diets. Others argue that they are more effective. A few weight loss researchers think diet shakes are not only ineffective but also do the reverse inadvertently.

Working women, who’ve no time to cook healthy meals, will either have to prepare quick low-fat food or order a high-carb bagel or donut. The latter doesn’t help them lose weight at all. Hence, the former is the better option. Enter meal replacement shake recipes. They are quick entrées for busy girls and guys.

Also see: Top 5 Weight-Loss Shakes on Amazon

Because they are made with controlled amounts of ingredients, their calorie content is limited. You can actually calculate the amount of calories a smoothie contains and, therefore, calculate your daily caloric consumption.

The wonder of meal replacement shakes lies in the ease of preparation and handiness. You can whisk a banana-cocoa shake in minutes, put it in a canister, and take it with you to work. You can drink it while on your train or bus to work. It’s too easy. It’s a frill-free affair. This is why a lot of people, men and women alike, prefer low-fat smoothies to any conventional low-carb diet.

Then again, the advantages come with drawbacks. For people who make meal replacement shakes, it’s quite a necessity to understand these snags. 

One problem is that shakes are essentially processed foods. Yes, you didn’t buy them in preserved packages, but you still processed them using mechanical grinding. Thus, part of the work that’s supposed to be done by you is done by a machine. Instead of chewing bananas or apples, you leave it to the blender. You leave little work for your digestive system when you drink diet shakes, but that’s not really a bad thing, especially if you leave dinner time for unprocessed solid foods. Hopefully, your dinner consists of a healthy low-carb diet.

Another problem a few people have when making meal replacement shakes is how dreadfully hungry they are throughout the day. Hence, they tend to overeat during standard solid-food mealtime. It’s not unusual to meet people who are on weight loss shakes but are still overweight. The reason is that they tend to eat a lot at night after starving themselves for the entire day. This can be countered by determination and discipline. People on traditional low-fat meals suffer from hunger pangs that make them leave their weight loss programs completely.

If you’re determined to stay with meal replacement shake recipes, keep regular, albeit balanced, meals at lunch and dinner. You can have low-fat shakes for breakfast and afternoon snack time. Make sure to avoid overeating during regular meals. Also, don’t drink too much of those smoothies or you won’t see significant results.

Are Meal Replacement Shake Recipes Worth Trying?

All sorts of weight loss and fitness products are common now.  They have a solid target market—millions of people who want to lose weight and be sexy.  It’s easy to grab protein bars and low-fat chocolate shakes, but nothing beats the low-fat meal replacement shake recipes.

But even naturally prepared diet shakes don’t evade the criticism of skeptics, who argue that you tend to eat more while on diet shakes.  Diet shakes essentially deprive you of calories, and your brain prompts you to eat when you run low on calories.  While the critics of low-calorie diets don’t think you can lose weight on meal replacement shake recipes, there are other health experts who think low-fat drinks are just as good as your low-carbohydrate meals.

Weight Loss Entails Discipline

This is what critics forget.  You can’t lose weight without significantly altering your diet and lifestyle.  Having 250 calories in the morning, instead of 750, isn’t punishment.  It’s retraining your brain and body.  Sure, you’ll feel hungry during the first few days, but you’ll get used to it in the same way that you were used to skipping breakfast or lunch in college.  This isn’t to say that you skip meals now to chastise yourself for binging last Christmas.

Give Meal Replacement a Chance

How would you know it doesn’t work if you don’t try it?  Indeed, it’s easy to believe you won’t lose even a pound and may even gain more weight by staying on meal replacement shakes when you don’t try them.  It’s the same self-assuring assumption that people who don’t want to do sit-ups and crunches and push-ups use because they were told these exercises don’t trim the belly fat.  They don’t, but they have other benefits—like toning your abdominal, back, and core muscles.  The criticisms do nothing apart from keeping women from a possibly effective option.

Go Natural

The mistake is to regard meal replacement shakes like protein bars or ready-to-consume diet drinks and meal replacement entrees you can buy at the grocery store.  But a sugarless apple smoothie is so much healthier than any prepackaged low-fat food.  You know the recipe doesn’t include preservatives, unless you added them yourself, but that’s ridiculous. 

What’s the problem really?

One possible problem with meal replacement shakes is that they are mechanically processed.  You’re left with something you don’t need to chew.  That may be fun or not at all.  Again, if you want to at least try this out and see if it actually works, there’s only one way to find out.  That comes with some sacrifice.  You won’t feel full or satiated.  But isn’t that the idea of dieting?  If you wish to lose weight, then there’s no sense in eating the same bulky meals every day.

Discipline and Determination Are Essential

Either you take care of your health now or be sorry later.  This isn’t some scare tactic to force you to go look up meal replacement shake recipes for breakfasts.  This is about awareness of your own health.  Our bodies go through changes throughout the 20s and 30s.  Even single women can see such changes in their 20s and 30s.  You swore you ate as much as you did in your teens, but you seem to be getting fatter only now.  You know it’s time to do something about it.  This isn’t just about beginning with meal replacement shakes.  This is about living a healthier life and regaining some of the self-esteem you lost to unwanted weight gain.

What’s the fuss really?  If you’re reluctant to put bananas or apples or watermelons in a juicer, just eat them.  No fuss!

Alternatives to Meal Replacement Shake Recipes

Drinking slimming shakes is one of the popular ways to lose weight nowadays. They can come as commercially distributed non-fat diet shakes or as homemade meal replacement shake recipes that you can do in your kitchen with two or three ingredients. Making your own low-fat smoothie is an ideal way to control your daily calorie intake. But what if you don’t like shakes and smoothies at all?

Just eat the fruit

If the idea of drinking a low-fat raspberry smoothie doesn’t inspire images of fun afternoons with messy kitchen countertops, then you may opt to just nibble on the raspberries. But don’t snack on a handful. The same thing can be said for any fruit that you may be thinking of putting in the blender. You can eat the apple instead of making a diet shake out of it. You can bring a guava or an orange to work. Have the guava in the morning, and peel the orange in the afternoon. You don’t always have to make meal replacement shakes out of them if you don’t want to or if you’ve no time to. 

Stay away from canned fruits

Snacking on canned fruits may be a healthy option for women losing weight, but they come with preservatives and sweet syrups, which are bad for your glucose levels. It’s best to stick with your fresh produce. In fact, the best meal replacement shake recipes include fresh fruits without sugar, additives, or any artificial flavors.

Squeeze the juice

The great thing about oranges, lemons, and melons is you can squeeze their juices and make fresh juice. This is very easy. You don’t even need a machine to do this. Squeeze that orange and make an afternoon drink rich in Vitamin C. Nix the sodas or the high-caffeine cappuccino now. You can do a lot more with fruits than make meal replacement shakes out of them.
Toss the fruits and make a fruit salad.

Meal replacement shakes are a lovely idea, especially for warm summers, but there are days when you just want to eat your fruits in chunks. So why not slice and chop them, put them in a bowl, and lace them with low-fat cream? You can munch on them, instead of chips, in the afternoon while watching TV. If you’re not in the mood for fruits, you can also toss a vegan salad. That would be a nice appetizer or a weight loss meal on its own.

Try protein bars

A protein bar contains 150-200 calories. So you’re fine if you just have one bar in the morning or afternoon. Protein is a better source of energy than sugar because it doesn’t cause dramatic fluctuations in your sugar levels. Plus, it’s also great for building muscles. Eat protein bars if you’re training in the gym and want to gain some muscle mass but don’t like making high-protein meal replacement shakes.

Have some low-fat yogurt

Maybe you’re running out of options, especially when you don’t want to trouble yourself with making meal replacement shakes out of your yogurt and berries in the fridge. Why don’t you just help yourself to the yogurt and nibble on some of the berries later? Trouble-free, isn’t it?

Girl, move those hips!

And if there’s no convincing you to try meal replacement shake recipes or having a piece of banana, make sure you burn the extra calories that you pack with your regular meals. It’s not difficult! Jog for 30 minutes daily. Even brisk walking for the same amount of time helps.

Also see: Top 5 Weight-Loss Shakes on Amazon

Losing Weight with Meal Replacement Shake Recipes

One of the major problems of single women today is getting fat. Yes, you read that right. You refuse to believe this? Check out the Facebook photos of all your high school girlfriends. There are different ways to lose weight and regain your self-confidence. One is by checking out Gina Neely’s weight loss secrets. Or you can try meal replacement shake recipes.

From Fatty Foods to Diet Shakes

Now you can switch from an unhealthy, high-fat, sugary diet to simple meal replacement shake recipes, which you can take with you to work. They come as low-fat diet smoothies or protein shakes. If you’re someone who tends to binge, it’s time to retrain your diet by consuming shakes. Break the habit of eating burgers, fries, and pizza. All these things make you fat, especially if you gobble them up while you’re at your desk.

Don’t worry. The perfect solution for bingers has arrived. You can now control your calorie intake with diet shakes, which are low in sugar and rich in nutrients. These handy and easy-to-prepare meal substitutes have a limited amount of calories, enough for your daily needs, and sometimes a little less than your daily calorie needs to force your body to burn stored fat. 

From Fast Food to Easy-to-Prepare Smoothies

Meal replacement shakes are a perfect alternative for women who want to shed off fat but cannot control their diet. They are not your everyday meals that you cook in frying pans or heat in the oven. These are planned recipes with controlled levels of sugar and enhanced levels of protein, minerals, and vitamins.
Unlike standard meals, meal replacement shakes are quick to prepare. Once the ingredients are all set, all you need to do is mix them together in a juicer. Voila! You now have your meal substitute that you can take on your way to work.

From Ups and Dips to Steady Energy Supply

Diet shakes have a number of advantages over conventional forms of weight loss diets. Some of these pros have been mentioned already. Perhaps one thing that needs to be said is how meal replacement shakes or smoothies provide you with a constant supply of energy. The primary energy source of many shakes is protein, a macronutrient that provides the body with a steady supply of energy. With protein, your body does away with huge fluctuations of energy levels, something you experience with energy drinks and sugary foods.

Meal replacement shakes contain very little sugar. If anything, the sugars come from fruits. The number of fruits in the mixture is so controlled in order to keep calorie levels below 500, because you need to keep the calories down if you want to lose weight, or if you want to keep it stable. These modern weight loss innovations also don’t contain fat, and you’ll have to choose ingredients that have very little fat content. Hence, avocados are out of the question.

Breaking the Monotony

Now, take note that no matter how healthy these shakes are, they may bore you. To add variety in your weight loss routine, have one regular meal every day. Don’t overeat though. Another way to make this diet regimen interesting is to vary the ingredients of your meal replacement shake recipes from day to day so that you get a chance to taste different flavors and textures each day.

Also see: Top 5 Weight-Loss Shakes on Amazon

One reason people cannot stick to conventional weight loss diets is because they eventually get bored with and uninterested in them. Imagine having banana smoothies every day. You know it’s going to get nauseating in a week. Thus, plan a variety.

Meal replacement shake recipes don’t have to be dull. Consider a glass of an orange-strawberry-banana shake that should have roughly about 250 calories or a French vanilla shake that has about 220 calories plus protein and fiber.

Slimming Diet Done Easy With Meal Replacement Shakes

Most will agree that meal replacement shakes are easy and effective. If you want to lose weight, this diet modification is one of the popular and sure ways to go. These shake recipes retrain your diet habits and make you lose weight. With the right ingredients, you can increase your metabolism and significantly reduce your calorie intake.

Popular meal replacement shakes include breakfast shakes that you can substitute for high- calorie morning meals—because you need to eat breakfast if you want to lose weight. People are tempted to prepare high-carb meals in the morning, but they end up wanting to eat more carbs in the middle of the day.

However, if you want to lose weight, you’ve to ingest more protein, which doesn’t leak too much energy into the body at once, unlike simple sugars. Protein keeps your energy levels stable throughout the day. People who consume a lot of carbohydrates, particularly the simple ones, are prone to energy spikes and dips throughout the day. Protein doesn’t do that. That is why meal replacement shakes include protein sources.

Protein shakes increase your metabolism by up to 30%. That means you burn more calories. But it’s not just about burning calories. It’s also about burning fat. Consuming more protein and less sugar allows your body to break down fat. 

The best feature of meal replacement shakes is the significantly lower amount of calories. If you’ve been helping yourself to a bagel on your train to work every day, you’re probably starting your day with at least 700 calories. If you sit all day at work, you won’t burn all that stored energy. But if you replace your morning bagel with a meal replacement shake, you’re cutting down your calorie intake by 500 calories. That huge difference is going to do a lot of wonders within a short time.

You can try this mocha shake. All you need is half a cup of cold water, 2 scoops of chocolate protein powder, a teaspoon of coffee, and ice cubes. Blend them all in a juicer for a minute. Drink up.

Meal replacement shake recipes need to have other nutrients aside from protein alone. Many shake recipes include fruits and vegetables, which provide vitamins and minerals.

What do researchers say about diet shakes? According to Australian researchers in the Journal of Nutrition, diet shakes are effective weight loss meal replacements compared to conventional low-fat diets. Surveys also indicate that the majority of people on diet shakes found the routine convenient.

They stick with it because it’s convenient and easy. One of the reasons many weight loss diets don’t work is because they are difficult to prepare. People are busy. They don’t have one hour to prepare meals, hence the proliferation of fast food stores.

Women particularly benefit from meal replacement shake recipes because they need just the right amount of calories to maintain or lose weight. Anything higher than the recommended daily calorie intake for their body mass index and lifestyle can hamper their course to shedding off pounds.

Fitness experts warn women that while they can rely on shakes alone to lose fat, they should also exercise. Also, be wary of nutrient loss. Diet shakes may be devoid of some important nutrients, which prompt the need for supplements. It pays to get advice from a nutritionist or dietician. Also, women with certain health conditions should seek professional advice before engaging in any diet programs.

Final Tips for Meal Replacement Shake Recipes

Meal replacement shakes should have less than 500 calories that come from good sources. Sugars are a no-no in meal replacement shake recipes. You might think that diet shakes are all protein and can bore you to death in a matter of three days, but you can really come up with your own recipe as long as you keep your choices to fruits and veggies. For example, bananas, mangoes, and pineapples are welcome since they are good sources of calories.

Keep in mind that these smoothies should provide just the right amount of calories for you to lose weight. Smoothies with too many calories are ineffective, while smoothies with not enough calories will dangerously reduce your energy levels. In other words, don’t starve yourself with cucumber and celery alone.

Know the calorie content of ingredients.

A big mango has about 130 calories. A regular banana has close to 100. An apple can have 90. A cucumber will have about 45. Your meal replacement shake should contain enough calories to keep you up all day.

Fat means a lot of calories. Just because you’re not consuming oily stuff and bacon doesn’t mean you’re getting rid of fat. Anything from plants and crops isn’t necessarily fat-free. Avocado and coconuts, for instance, have significant fat content. 

Add vegetables

Seriously, meal replacement shakes that are all protein powder lack nutrition. Protein is good, but it’s definitely not everything. You need other nutrients like calcium, iron, Vitamin C, B complex, and so on. Thus, having greens balances the nutrition content of your meal substitute apart from making it more interesting. Who wants to drink all protein anyway?

Watch the liquids you add

The safest liquid ingredient for meal replacement shake recipes is water. Adding sugary juices or milk will forfeit the objective of staving off calories. Beverages you find in stores contain preservatives and additives that your body doesn’t need. You can make your own fruit juice using fresh farm produce. Some worry about their meal replacement shake recipes containing no source of calcium, so they add milk, but calcium can be found in vegetables, too.

Canned fruits seem appealing. Again, they have preservatives and lots of sugar that you don’t need. The same goes for dried fruits. Fresh produce is always better.

The fewer, the better

This isn’t an all-out combo you’re making. Meal replacement shakes don’t need 10 ingredients. That’s too many, and there’s a good chance that it’ll taste funny. For instance, you can mix bananas, orange, and kale. You get a wonderful, nutrient-rich, low-calorie diet shake. The phrase “the more, the merrier” just doesn’t apply this time.

Don’t forget to add fiber sources—pears, apples, and blueberries. Fiber helps your colon get rid of sludge. So you don’t only get a low-fat shake; you also get a good daily dose of fiber to keep your insides clean.

Also see: Top 5 Weight-Loss Shakes on Amazon

The right meal replacement shake recipes can make you lose weight in weeks, but dedication is crucial. Some people eventually get bored with the regimen. One way to make diet shakes interesting is to vary the ingredients, so you get different flavors each time.

Sample Meal Replacement Shake:

1. You need 2 regular bananas, 2 oranges, and 3 cups of chopped kale. Peel the bananas and oranges. Remove the seeds of the oranges. Mix them in distilled water. You now have a roughly 450-calorie smoothie that has protein, calcium, iron, and fiber.
2. Another similar shake can be prepared with 2 bananas, 4 plums, a cup of blueberries, and one whole romaine lettuce head mixed in 4 ounces of water.