10 Easy Homemade Meal Replacement Shakes for Weight Loss

Weight loss can be a complicated, long term process. How to make it easier? We have 10 easy and delicious homemade weight loss shakes for you to try out.

Let’s dig into basics first. What is a meal replacement shake and how to make sure you sip your way to weight loss while still staying healthy?

Meal Replacement Shakes 101:
What is a Meal Replacement Shake and What are the Benefits?

Meal replacement shakes, also called weight loss shakes, are meant to replace one or more meals. The key is that the shake will contain fewer calories while providing you with all the necessary nutrients as compared to your regular meal. 

While there are limitless grab-and-go store-bought weight loss/protein/meal replacements shakes available, the best bet is to roll up your sleeves and make your own.

Many store-bought weight loss shakes are full of artificial sweeteners that spike your blood sugar levels or even contain unsafe levels of contaminants. Your body will thank you for putting that little extra effort and making your own healthy homemade shake.

You can start with our recipes. We have made sure they all are packed with vitamins, minerals and some healthy fats, protein and carbs. As long as you include enough protein, fiber and fat, you won’t have to worry about feeling full. Plus, a shake is easy to make your own!

Top Meal Replacement Shake Rules:

1. Less calories than a meal. Meal replacement shakes should contain fewer calories than you would normally consume during the meal.
2. Make sure to get all the necessary nutrients you would normally consume with food.
3. Make sure to add protein - research has linked protein consumption to increased feelings of fullness. Choose protein-rich foods like dairy (milk, yogurt, cottage cheese), non-dairy milk particularly soy milk, seeds and oats.
5. Watch out for hidden calories. Sugary fruits like bananas or mangoes, and/or nuts and seeds can easily add up to a calorie bomb.
4. Add protein powder for more satiety. Check our 2 favorites below ⬇

Can I consume meal replacement shakes on a Keto Diet?

YES! Most meal replacement shakes will fit right in with the Keto diet as they can easily be made keto-friendly by avoiding high carb fruits like bananas, pineapple, mango and others.

Go for leafy greens, avocado and berries.

Can I consume weight loss shakes while doing Intermittent Fasting?

Yes! Many intermittent fasters struggle with overeating when having their first meal after breaking the fast. 

A nutritious, protein-rich homemade weight loss shake is a great, simple and quick way to break the fast, especially if you worked out before! It will also keep you full without the risk of binge eating.

10 homemade meal replacement Shake Recipes

Are you ready to enjoy a healthy, low-calorie weight loss shake? Let’s dig into how to make a homemade meal replacement shake!

All you have to do for each recipe is to scout all the ingredients, get your blender ready, blend until smooth and enjoy. Add extra milk, water or ice to get the consistency you are looking for.

Feel free to substitute regular milk with non-dairy options. Almond and coconut milk are the lowest in calories, while soy milk will have the most protein. Important: make sure your milk substitute does not contain added sugar!

To even further reduce calories, choose low-fat dairy options and go sugar-free by skipping the sweeteners like sugar or honey. For extra sweetness, add stevia which is a natural, calorie-free sweetener.

Below are our best meal replacement shake recipes for weight loss. Each recipe has a Nutrition Facts label if you want to track the caloric intake and macros.

No more instructions needed, choose your favorite below.

1. Green Oat Shake

INGREDIENTS

• 1/2 cup plain Greek yogurt
• 2 cups kale
• 1/4 avocado
• 1/2 cup pineapple
• 3 tbsp rolled oats

2. Ginger Beet Smoothie

INGREDIENTS

• 1 cup plain Greek yogurt
• 1 boiled beet
• 1/2 cup strawberries
• 1 tbsp chia seeds
• 1 tsp grated ginger

 

3. Pumpkin Cinnamon Shake

INGREDIENTS

• 1/2 cup milk
• 1/2 cup pumpkin puree
• 1/2 apple
• 1/2 banana
• 1/2 tsp cinnamon
• 1/2 lime
• 1 tbsp unsweetened peanut butter

4. Low Carb Berry Shake

INGREDIENTS

• 1/2 cup unsweetened non-dairy milk
• 1/2 cup plain Greek yogurt
• 1 cup spinach
• 1/4 avocado
• 1/4 cup blueberries
• 1/4 cup raspberries
• 1 tbsp unsweetened peanut butter

5. Breakfast Coffee Shake

INGREDIENTS

• 1 cup chilled coffee
• 1/2 cup plain Greek yogurt
• 1 banana
• 1 tbsp unsweetened peanut butter
• 1 tsp flax seeds
• 1 tsp goji berries
• 1/2 tsp ground cinnamon
• Few ice cubes

useful for your perfect shake ⬇

6. Green Giant

INGREDIENTS

• 1/2 cup milk
• 85g/3oz tofu
• 2 cups spinach
• 1/2 green apple
• 1/4 avocado
• 1 kiwi

 

7. Cocoa Peppermint Shake

INGREDIENTS

• 1 cup milk
• 1 banana
• 1/4 cup pineapple
• 2 tbsps cocoa powder
• 1 tbsp unsweetened peanut butter
• Few peppermint leaves

8. Refreshing Orange Smoothie

INGREDIENTS

• 1/2 cup milk
• 1/2 cup low fat cottage cheese
• 1 orange
• 1/4 avocado
• 1 cup spinach
• 2 tbsp lemon juice
• 1/2 tsp vanilla extract

9. Berry Breakfast

INGREDIENTS

• 1 cup milk
• 1/2 cup rolled oats
• 1/2 cup strawberries
• 1 tbsp unsweetened peanut butter

 

10. Tropical Fruit Shake

INGREDIENTS

• 1 cup unsweetened coconut water
• 1/2 cup cottage cheese
• 1/4 cup mango
• 1/4 cup pineapple
• 1 cup kale
• 1 tbsp flax seeds
• 1 tbsp chia seeds
• Few peppermint leaves

Loose weight in 21 days!

Ready to kick-start your weight loss in a healthy and delicious way? Try intermittent fasting and 21-day meal plans for weight loss.

Fully customized to your taste-buds and weight loss goals, with detailed recipes and shopping list for the ultimate convenience. We’re sure you can reach your ideal weight and maintain it!

More on Intermittent Fasting

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Information on this document and our website is for educational and informational purposes only. You should not rely on this information as a substitute, nor does it replace professional medical advice, diagnosis, or treatment.

If you have any concerns or questions about your health, you should always consult with a dietitian, physician or another health-care professional. Consult your physician before starting intermittent fasting, especially if you are pregnant, breastfeeding, have any medical condition, or are taking any medication. Read more here.

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