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The ultimate meal replacement shake

The ultimate meal replacement shake

What makes a great meal replacement shake? A true meal replacement should provide everything that you would be missing in a well-balanced, solid meal. It should be quick, easy, balanced, and not make you feel sluggish. Although it would be too much to expect it to taste like a chocolate milk shake from your local fast food joint, it should taste decent. Your shake should also be rich in vitamins and minerals while matching your meal macronutrient count.

Add Nutrients 

Some people focus only on meeting their protein, carbohydrate and fat needs for this food. This is good from time to time, but if you are looking for a solid substitute for food that will be part of your daily life, then it will not reduce it. Do not forget the importance of adding dense foods to food, such as fruits and vegetables. Adding vegetables to a cocktail may not seem appealing, but you can mask the taste pretty well by mixing them with frozen fruit and peanut butter. You will never know that they were in shock.

My Usual 

My go-to shake consists of a little bit of everything. I usually include Universal’s Ultra Iso Whey and Egg Pro (Vanilla), fresh carrots and spinach, dry quick oats, half of a small fresh or frozen banana, frozen mixed berries, and natural peanut butter. This shake is low in saturated fat and cholesterol, very high in quality protein, and high in fiber. It’s also rich in vitamins and minerals, specifically vitamin A, C, and potassium. This easy-to-make shake keeps me full, provides all the nutrition I need, and does not make me feel sluggish. 

Macro Break Down

1.5 scoops Ultra Iso Whey    31.5g protein / 3g carbs
1 scoop Egg Pro                     24g protein / 3g carbs
140g frozen berries                                    15g carbs
2 tbsp peanut butter             8g protein / 6g carbs / 16g fat
½ small banana                                           10g carbs
30g quick oats dry               3.8 protein/ 20g carbs/ 2.3g fat
9 baby carrots                                              9g carbs
2 handfuls spinach N/A
1.5 cups water N/A
 
Total: 67g protein / 66g carbs / 18g fat
 

Go Bananas 

The most important advice I can give you is to use frozen fruit, especially if you make your shakes with water and not milk. Water with fresh fruit won’t deliver that desirable shake-like consistency. Frozen fruit, however, will give you that favorable thick consistency and make the shake cold. In my opinion, frozen bananas are the best fruit to use if you are choosing to use only one fruit. They will make shakes super cold, very thick, and flavorful (masking any other ingredients in the shake that might not appeal to you). Now that you know what to do, missing meals shouldn’t be a big deal—just shake it off.