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Quick and healthy meal replacement shakes

Many people prefer meal substitutes because they remove the need to consider about cooking, during busy hours. Meal replacement shakes are better alternatives for people who hardly have time to cook a meal. It is better to have a balanced meal replacement shake, than to avoid a meal completely. But remember, your meal replacement shakes should include all the vitamins and essential nutrients. It is safe to use the meal replacements under medical supervision, especially for those suffering from diabetes or obesity. Some of the essential ingredients would be low fat milk, fruits, vegetables, yoghurt, honey. Meal replacement protein shakes available in the market are expensive and contain preservatives that might harm you. Making your own shake at home will not only save the money but will ensure you of quality.

Banana shake

For preparing this shake, use one ripe banana, a cup of apple slices, 1 cup almond milk, 1 tsp. of peanut butter, 1 tsp. flax seed oil, 1 tsp. honey and 1 cup coconut water. Blend them together and consume immediately. This will keep your stomach full for 3 to 4 hours. You may even top the preparation with some almonds or walnuts. While opting for meal replacement shakes, consider few points. Opt for organic foods to make your home made meal replacements. Avoid using sugar and try to use combination of foods like vegetables, fruits, nuts and unsaturated fats like sesame or flax oils.

Pomegranate shake

Blend together 1 cup of pomegranate seeds, 1 banana, two dates, 1 cup of almond milk, some ice cubes, 1 tsp. flax seed oil. Pomegranates contain antioxidants which help in eliminating body wastes. Flax seeds are rich in omega fatty acids that aid in good maintenance of brain and heart. When you consume the above shake, it will give you a feeling of fullness for a period of 2 to 3 hours. Ideal breakfast replacement. You may even add some nuts like almonds or pistachios to add more taste to the preparation.

Soya milk shake

The ingredients are 1 cup soya milk, 1 banana, 1 cup of ripe mango slices, 1 tsp flax seed oil, 1 tsp of almond butter, 1/4 cup of coconut water, 2 tbsp honey, few ice cubes and few almonds or strawberries for topping. Mix the above contents in a blender and consume immediately. This would be an ideal breakfast replacement shake, suitable for all age groups. It’s a perfect protein shake, especially for vegetarians.

Banana oats shake

The ingredients include 1 banana, 1 cup of oats, (fry them slightly without using oil to give crisp texture) 1 cup of low fat milk, 1 tsp almond butter, few cashew or almonds, 2 tsp. Honey, few ice cubes. Whip them together in a blender and serve immediately. This would be an ideal meal replacement shake that would keep you full for a period of 2 to 3 hours. The ingredients used in the preparation are good for maintaining perfect health and contain all the essential nutrients. You may even top the preparation with few oats.

Mixed fruit shake

This preparation requires 1 banana, ½ cup pineapple slices, 1 cup apple slices, 1 cup plain yoghurt, ½ cup strawberries,1 cup chilled water, few almonds and 1 tsp. honey and 1 tsp, almond butter. Whip the ingredients in a blender. You can use pistachios or cashews in place of almonds. Top it with mint leaves and serve. This shake will be a good nutritional breakfast and can be prepared within no time. It offers you essential calories and proteins required for the day.

Avocado banana shake

This preparation requires 1 banana, 1 cup of Avocado slices, 1 cup of low fat milk, 1 tsp honey, a bit of cinnamon, 1 tsp. of almond butter, ½ cup orange slices. Blend them together and top the preparation with few almonds, raisins, and mint leaves. Serve it immediately. This will satisfy your morning breakfast requirement. It contains all essential nutrients required for the body. Suitable for all. You can substitute almond milk for low fat milk.

Spinach smoothie

The preparation requires a cup of finely chopped spinach leaves, 1/2 cup yoghurt, finely chopped carrots slices 1/2 cup, a pinch of salt, a dice of lemon, mint leaves 1/4 cup, and peanut butter. Blend all the ingredients to make a smooth paste. People who do not prefer to eat boiled spinach will really love this preparation. You can top the preparation with few almonds or roasted peanuts to enhance the taste. Carrot is a rich source of vitamin A and spinach is full of all essential nutrients and vitamins. Yoghurt also aids in digestion. A good replacement meal preparation suitable for all age groups.

Banana, berries smoothie

The ingredients include one banana, 1 cup of almond milk, ½ cup strawberries, ½ cup blueberries, ½ cup raspberries, few drops of vanilla essence, 2 tsp. honey, few ice cubes. Blend the ingredients to make a rich delicious smoothie. The preparation is low in calories, loaded with vitamins, fiber, proteins and minerals. It is a rich meal replacement preparation that will provide all essential nutrients of a day’s meal. Ideal breakfast replacement and suitable for all age groups.

Mango smoothie

The ingredients are: 1 cup of ripe mango slices, 1/2 cup of avocado slices, ½ cup of apple slices, few cherries, almonds and nutmeg, ½ cup coconut water, 1 tsp. honey, 3 tbsp. orange juice and mint leaves and few ice cubes. Whip all the ingredients in a blender and serve the preparation by topping with mint leaves and almonds. Mango and apple are excellent sources of vitamin A, which aid in curing eye ailments. Other ingredients used are all sources of essential nutrients and vitamins for maintaining good health.

So, try these recipes at home that will also help you in shedding extra calories and maintaining good health.

Dr Prem Jagyasi

Dr Prem Jagyasi

Author, Chartered Consultant, Personal Branding Expert & Global Trainer at DrPrem.com
Author of several life improving guide books – Dr Prem is an award winning strategic global leader, successful chartered consultant, personal branding expert and global trainer.  Dr Prem has traveled to more than 40 countries to work with above 150 international organisations and to speak in global conferences. Dr Prem has published several guide books and numerous niche websites which have millions of reader across the globe.
Dr Prem Jagyasi
Dr Prem Jagyasi
Dr Prem Jagyasi

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