The Healthiest Meal Replacement Shake for Weight Loss

In today’s fast paced society it’s not uncommon to turn to a meal replacement bar or shake to help you get through the day. Let’s face it, not everyone has the time (or the desire) to shop, prep and cook every single meal. The fact is, even those that do attempt to diligently plan ahead still manage to have less-than-desirable diets; often lacking the quintessential nutrients that they need every day.

Does this mean that I think meal replacement bars and shakes are ok? Well…. not exactly. Often these quick and easy “replacement” foods are processed, sugar-laden franken-foods with roughly the nutritional value of a candy bar, or sometimes even worse.

Are they quick and easy? Yes. Are they good for you? Typically, No. My suggestion: make the best of both worlds. Utilize a quick and easy “meal-replacement”, with the nutritional value of a healthy, real food meal.

Without further ado, I introduce The Perfect Shake 101

The Perfect Shake isn’t like the typical meal replacement shake – you know, the mystery powder and water we’re accustomed to. Rather, it’s literally a meal, blended into a shake. Protein, veggies, fruits and fats, oh my. No, I’m not suggesting blending a steak and broccoli, although, I suppose that would work. Rather, a set of ingredients that will be a bit more shake-friendly and appealing. And really, you can tailor your Perfect Shake to your own set of food preferences, caloric needs, and comfort level. Here are some of the basic ingredients I would use in building a Perfect Shake recipe:

A liquid: Water, coffee, green tea, freshly juiced fruit and/or veggies (made in your own juicer) or bottled fruit juice (avoid any high fructose corn syrup). Unsweetened coconut, almond and rice milk also serves as a great liquid base.

A protein: I recommend a quality protein powder like an un-denatured (low temperature processed) whey protein or a rice/pea protein. Two products I like are Whey Cool from Designs for Health and UltraClear from Metagenics. And, if you’re not into the whole powder thing, of course you could use a steak. ;)

A fruit: organic frozen berries, mango, and pineapple work great to add sweetness, texture and the coldness that a good shake should have.

A vegetable: Mixing in a handful of spinach or kale is as easy as it gets, and the kids will never know it’s in there. Also, you could use a concentrated greens supplemental powder, like Dynamic Greens, from Nutrition Dynamics to further boost antioxidants and fiber.

Fiber: ground flax or chia seeds are a potent fiber and healthy fat source. Make sure to grind them yourself for freshness.

Fats: mixed nuts work well, including almonds, cashews, or pecans, and nut butters and avocado make a nice smooth consistency. Coconut oil and/or some quality liquid fish oil can fit in here as well.

Dairy: cottage cheese or plain Greek yogurt can add an excellent texture and richness to the shake. If you’re lactose intolerant, there are several good goats’ milk yogurt products to substitute, or skip it all together.

Grains: Adding a handful of quick cooking, gluten free oats (cooked or raw) can go a long way towards consistency and fiber intake.

Sweetener: natural sweeteners, like honey, stevia and xylitol can be a great addition.

As you can see, the potential for different combinations of ingredients, textures and tastes is endless. You can easily modify ingredients depending on the time of day (more fruity), if it’s pre- or post-workout (more juice or protein), or maybe a midday pick-me-up (use coffee as your liquid base). Here are a few of my favorites to get you started:

Berrylicious Shake
1 cup fresh squeezed OJ
1 scoop vanilla whey protein
1 handful spinach
3 tbs. plain Greek yogurt
1 tbs. coconut oil
1 cup frozen organic mixed berries

Fat Burner Shake
1 cup iced green tea
2 scoops rice/pea protein
1 tbs. ground chia seeds
1 tbs. almond butter
1 cup frozen pineapple
¼ tsp. stevia

Body Systems Shake
1 cup ice
2 cup iced organic coffee
2 scoops chocolate whey protein
1 tbs. natural peanut butter
1 handful spinach
1 cup fresh berries

Boost Metabolism, Burn Body Fat

Full Name

Email *