Natural Ingredients for Homemade Meal Replacement Shakes

Every drink has its own base.The basis of protein drinks is a protein. In general, while choosing components of your homemade protein cocktails you should keep in mind that all the components should consist a great amount of proteins (20-25 g), and a little number of carbohydrates and vitamins (about 5-10 g).

Homemade Meal Replacement Shakes for Weight Loss

Homemade Meal Replacement Shakes

Here is some useful info on that matter . The second rule is that you may put a certain amount of liquid in order to get the desired consistency of a cream.

Well, let’s lookthrough the main components:

Liquid – water, milk, butter milk, fermented baked milk, boiled milk, yoghurt, juice. The necessary amount is about 200-250 ml;

Proteins – milk powder, chicken eggs (cooked) / quail eggs (cooked or raw), cottage cheese (0-3% fat content) – up to 100-150 g;

Carbohydrates – honey, brown sugar, jelly, jam / fruit puree – only 15 g;

Fats (optional) – linseed / olive oil – 1 tbsp;

Vitamins – banana, fruits, berries (including frozen ones).


When making shakes, you should keep in mind that 1 tsp. = 5-8 g, 1 tbsp.  = 16-18 g. This will help you to accurately measure the necessary components.

recipes of homemade meal replacement shakes

So, after some theoretical base, let’s go to practice. Here are the recipes of homemade meal replacement shakes.

1) Classic shake

  • milk (350 ml)
  • cottage cheese (100 g)
  • banana (1 pcs)
  • olive oil (1 tsp)
  • honey (2 tbsp)

2) T-72 shake

  • butter milk (200 ml)
  • dried milk (60 g)
  • jelly (1 tbsp)
  • sugar (1 tsp)

3) Fruit mix shake

  • orange juice (frozen) (250 ml)
  • low fat vanilla yogurt (1/2 glass)
  • banana (1 pcs)
  • ice cubes (6 pcs)
  • 1% fat milk (1/2 glass)

4) Strength shake

  • milk (250 ml)
  • banana (1 pcs)
  • yogurt (100 ml)
  • honey (2 tbsp)
  • oat-flakes (2 tbsp)
  • ice-cream

5) Nutritious shake

  • baked milk (250 ml)
  • cottage cheese (250 g)
  • wheat germ (1 tbsp)
  • linseed oil (1 tbsp)

6) Grand mix shake

  • milk (500 ml)
  • cottage cheese (250 g)
  • quail eggs (10 pcs)
  • honey (50 g)
  • dried milk (100 g)
  • sour cream (100 g)
  • raisins, dried apricots

7) Cream spoon shake

  • cottage cheese (200 g)
  • honey (50 g)
  • egg powder (60 g)
  • sour cream (1 tbsp)

8) Greece shake

  • 1 egg
  • honey (1 tbsp)
  • milled walnut (1 tbsp)
  • butter milk (1 glass)

9) North Pole shake

  • banana (2 pcs)
  • milk (500 ml)
  • ice cream (100 ml)
  • vanilla sugar (1 tsp)
  • cinnamon

10) Artichoke shake

  • grated artichoke (2 pcs)
  • apple juice (1/2 glass)
  • brewers yeast (1 tbsp)
  • walnut (1 tbsp)

To tell the truth, some nutritionists have a negative point of view on the matter of sports nutrition in the diet of an ordinary person who is not engaged in heavy trainings.

The thing is that when you replace a meal with protein, you lose the benefits of a full meal. Most shakes cannot give you dietary fiber, vitamins, minerals in the amount traditional dishes out of low-fat meat and vegetables can.

Of course, nowadays, most experts believe that a protein shake is the only way to get the proteins, necessary in case of an active weight loss with the help of fitness, for example (without spending half of the day at the kitchen).

Usually, protein products for weight loss are used as a replacement for one of the meals, or as a kind of snack before or after the training. The effectiveness of weight loss with a the homemade replacement shake depends on the overall energy value and the content. 🙂

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