To make a homemade meal replacement shake, blend yogurt or milk, protein powder, frozen berries, and seed meal or nut butter until the mixture is smooth. Choose low-fat, low-sugar ingredients, and modify to meet your own needs and taste preferences.
- Add dairy to the blender
Measure a combination of milk and yogurt that adds up to 1 cup into a blender container. Choose plain or vanilla yogurt to minimize the amount of sugar in the shake, and low-fat or fat-free milk and yogurt to minimize the fat level. Almond, soy or rice milk are options for those who do not eat dairy.
- Add protein powder to the dairy
Add one scoop of whey, soy or hemp protein powder to the dairy in the blender. Choose a protein powder with very little sugar added.
- Add 3/4 cup of frozen berries
Choose blueberries, strawberries, raspberries or blackberries for their high antioxidant content.
- Add a source of healthy fat
Add 1 teaspoon of ground flax seed meal, chia seeds, or a nut or seed butter.
- Add water and ice
Top the mixture off with 1/2 cup of water and three ice cubes.
- Blend well
Start blending on low speed and gradually increase the speed. Blend until the shake appears well mixed and flows smoothly; this typically takes about one minute.