Meal replacement shakes and recipes – Day 9

by Megan on · 10 comments

in 3 Week Weight Loss Course, Diet, Recipes


Day 9 of the 3 week weight loss course. The first 3 months of my weight loss journey, I committed to substituting one meal (sometimes 2) a day with a meal replacement shake.  It was cheap and easy for me to stick with. I rotated meals each day, one day I’d have a shake for breakfast, the next lunch, and the next dinner.

A good meal replacement shake should be high in protein and fiber to fill you up and suppress your appetite. You can purchase meal replacement shakes or you can follow meal replacement recipes.  My favorite meal replacement shake recipe is Banana strawberry.

You’ll need:

1/2 cup of fat-free plain yogurt
1/2 cup of skim milk
1 scoop of  protein powder (vanilla)
1/2 banana
3 strawberries, cut up
Put all ingredients in a blender and add ice.  More ice = thicker shake. I like to start out with a small amount of ice and add more until I get to my desired thickness.

Add a different fruit everyday for different flavors and variety.  Try a spoonful of peanut butter in the recipe or some chocolate flavored whey protein for a chocolate shake!

After the 3 week weight loss course, I’ll be adding more recipes for meal replacement shakes.

For more weight loss shake recipes visit my Weight loss shake recipes post.

Your assignment: Try a meal replacement shake, whether you make your own or decide to buy some.

Check back tomorrow for calorie counting!


{ 7 comments… read them below or add one }

1 Anonymous June 23, 2011 at 3:30 pm

thanks :) This sounds great, and I think I'll like it a lot more than the shakes I'm "enjoying" now :p



2 Lynsey @MoscatoMom June 24, 2011 at 2:06 pm

I have never been able to find a MRS that I wasnt hungry an hour later from. I tried the ViSalus shakes for a while, but even after a week I would still get hungry – like starving hungry – within an hour of drinking them. Any idea what I can do to get rid of that?


3 Weight Loss Mother June 24, 2011 at 2:13 pm

Most of the shakes I found weren't high in fiber. Fiber helps keep you full longer, that's why my shake recipe calls for a scoop of fiber. If you need to eat something between your shake and next meal, have a fiber one bar. Also, drink the shake slow. Try this and let me know if it helps.


4 mindy25414 June 30, 2011 at 1:06 pm

I love smoothies and will def. be trying this recipe :) I have a diet cookbook that has a couple of them in it- my fave being the "Green Tea Watermelon Super Punch" but I can't wait to see your post with other recipes, I generally tend to get bored with this quickly so the more variety I have the better! Love the suggestion about the peanut butter- never something I would have thought of doing, Thanks!


5 Courtney October 29, 2011 at 11:38 pm

I drink a protein shake every morning. Whether it’s coffee or chocolate milk. I aim for at least 30 grams of protein in my shake. I drink it at 7 and I’m good until 12. Thanks for the recipe!


6 wintergurl March 12, 2012 at 11:13 pm

thanks for sharing . now i took herbal life shake.but i prefer natural shake. glad found this article


7 Danielle May 3, 2012 at 11:31 am

Thank you so much for this! I am a member of beach body and I find that “Shakeology” is just WAY too expensive. While I do not doubt the integrity of the product, I just need a cheaper alternative and this is the best one I have found. Keep up the great work. :)


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