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How to Make a Meal Replacement Shake

by
author image Andrea Lott Haney
Andrea Lott Haney writes articles and training materials for food industry publications. Having studied foodservice sanitation, nutrition and menu planning at Purdue University, Lott Haney has more than 10 years of experience as a catering and event planner for luxury hotels and currently tours the Midwest as a corporate customer service trainer and consultant.
How to Make a Meal Replacement Shake
Meal replacement shakes look and taste like decadent treats with fewer calories. Photo Credit Digital Vision./Photodisc/Getty Images

Meal replacement shakes help dieters lose weight by replacing a high-calorie meal with a lower-calorie shake, but the shakes available in stores may not be right for every person. Making a meal replacement shake at home eliminates mystery ingredients and artificial additives and potentially allergenic foods. Shakes made from fresh or frozen fruits, vegetables and protein sources provide all of the benefits in reduced calories and nutrients, and without preservatives.

Step 1

How to Make a Meal Replacement Shake
Sliced ripe mango Photo Credit Adam Korzeniewski/iStock/Getty Images

Decide what flavor you want your meal replacement shake to have, and select fruit, vegetables and flavoring extracts that create that the flavor. Consider a tropical shake using mangoes, bananas and some coconut milk. Chocolate shakes work well with berries or cherries. Veggie shakes may call for a hint of hot pepper sauce and carrots for sweetness.

Step 2

How to Make a Meal Replacement Shake
Two scoopers filled with whey protein powder Photo Credit marekuliasz/iStock/Getty Images

Measure your protein source. Commercially available protein powders contain soy, whey or egg whites, along with vitamin and flavoring additives. Usually one scoop of protein powder per serving adds the right amount of protein for the meal. Without protein powder, consider a quarter cup of peanut or almond butter, pasteurized egg substitute or yogurt. Protein in a meal replacement shake helps prevent hunger longer.

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Step 3

How to Make a Meal Replacement Shake
Cinnamon powder and sticks Photo Credit Maksym Khytra/iStock/Getty Images

Portion your other ingredients. Use about 6 - 8 ounces of liquid per shake. Add in a half cup or more of fruit or vegetables. Use sweeteners sparingly to taste. Natural flavor extracts such as vanilla, peppermint, cinnamon or lemon contain few or no calories, and can be added a drop at a time at the end.

Step 4

How to Make a Meal Replacement Shake
Calculator Photo Credit SamsonMagnus/iStock/Getty Images

Calculate the calories of the shake by adding together all the calories in the ingredients you've assembled.

Step 5

How to Make a Meal Replacement Shake
Fruit in blender Photo Credit Tannjuska/iStock/Getty Images

Add your ingredients to the blender, but only half of the liquid. Blend to combine.

Step 6

How to Make a Meal Replacement Shake
Woman blending shake Photo Credit wavebreakmedia/iStock/Getty Images

Incorporate ice cubes a few at a time to thicken and chill the shake. Pulse the blender to completely crush the ice. Add the rest of the liquid and additional ice cubes until the shake reaches the desired consistency. Shakes made with frozen fruit instead of fresh fruit may not need ice cubes.

Step 7

How to Make a Meal Replacement Shake
Woman pouring protein shake Photo Credit George Doyle/Stockbyte/Getty Images

Taste the shake. Add flavoring extracts such as peppermint or cinnamon before additional sweeteners since some extracts can add a natural sweetness without calories. Add sweeteners to taste if desired and blend. Optionally, add any vitamin drops or nutrition supplements to the shake.

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References

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