28 Best Homemade Meal Replacement Shakes

The best meal replacement shakes don’t always have to be bought. You can easily make one yourself. They’re not only fun to make but also do not require any special cooking skills.

 

Shakes with protein are more satisfying as protein makes you feel full for longer.

 

Add in protein powder or If you can’t stand it, opt for high protein foods such as oats, milk, greek yogurt, cottage cheese, oatmeal, nut or seeds. For the best meal replacement shakes that you’ll want to drink every daily, try one of these delicious recipes:

 

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Equipment you’ll need to use daily

1.  Powerful blender.

You want a powerful blender that will be able to crush up those nuts and oats. I find it so annoying when you’re drinking something and you find chunks of unblended food, it just doesn’t work for me.

 

I want something smooth as possible that I can enjoy without worrying about chunks. To achieve this I would recommend the 72oz Ninja Professional 1100W Countertop Blender. It’s perfect for making a large family serving with its 72oz pitcher.

 

However, if you enjoy making single-serving I recommend the 24oz Nutribullet 600W Extractor. You get the best value for your money with this small but mighty blender.

Get the single-serve 24oz Nutribullet 600W Blender here

 

 

 

Healthy Add-in for your meal replacement shakes

To make meal replacement just as feeling and satisfying as your meals, include these healthy add-ins. Even though you want your calories as low as possible, it beats the purpose if you can’t stand the hunger after a few hours and you start snacking.

 

Use these healthy add-ins to build a powerful and satisfying shake. This doesn’t mean that you should use all these in now go, just one is enough with each serving;

 

1. Lactose free chocolate protein powder

Protein powders are a rich source of protein without the calories. If you can stand the taste, they make for a great addition to your meal replacement shake keeping you full and satisfied for hours.

 

This protein powder offers a rich chocolate flavor without all the added calories.

 

Be warned, this product doesn’t contain any sweetener at all. You cause it to enhance your meal replacement shakes with a rich chocolate flavor just make sure you do have an added source of sweetness.

 

 

2. Lactose free Vanilla protein powder

If you prefer a more sweet treat when it comes to protein powders, this vanilla ice cream protein powder is for you. It still keeps you full for hours without any extra calories while maintaining a great taste.

 

Most people who bought it claim it’s one of the best tasting powder to use.

 

 

3. Vanilla plant-based protein powder

If you’re lactose intolerant, vegan, or just taking a break from dairy, use this protein powder instead.

 

You get the same quality protein to keep you full and satisfied with the added benefit of Vitamin C for immune support. You don’t have to worry about the taste either.

 

 

4. Rolled oats

You can still enjoy meal replacement shakes even without protein powders. In this case, your secret ingredient is rolled oats.

 

Don’t go for quick instant oats, most of the fiber that makes oats has been stripped off hence the “quick” aspect in these oats. With rolled oats, you get a quality amount of fiber and protein to keep you full and satisfied.

 

Protein powder is one of the best investments you can make for weight loss shakes. Its neutral taste is easy to mix in with other ingredients

Buying tip: If your goal is to lose weight, don’t choose powders with BCCAA (branched-chain amino acids) as they promote weight gain. 

 

 

Best meal replacement shake recipes to use

 

1. Strawberry and pistachio homemade shake

Pistachios make all the difference here.

 

They’re tasty with a great nutty flavor and also very healthy. They are high in protein, healthy fats, and antioxidants.

Total calories: Calories, 30g Protein, 18g Carbs, 9g Fat, 5g Fiber, 8g Sugar

 

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kale mango smoothie

 

2. Kale-mango mix up

Mangos are a great addition as they not only sweeten the recipe but also provide you with more than 85% of your daily vitamin c intake.

        • 1 cup fresh kale
        • ½ cup of frozen mango
        • 1 cup of coconut water
        • 5 fresh mint leaves
        • 1 tablespoon lemon juice
        • ¼ avocado
        • 1 serving plain/vanilla plant-based protein powder/replace with oats

Total 301, 30g protein, 19g carbs,12g fat, 6.5g fiber, 3.4g sugar

 

 

black bean banana smoothie

3. Black-bean banana shake

Yes, you can add black beans to your shakes, they add a great flavor and also a great source of plant-based protein.

Total calories 280, 31g protein, 31g carbs,  9g sugar, 7g fiber, 3g fat

 

4. Basil-quinoa shake

Did you know, quinoa is not only gluten-free but also one of the few plant foods that contain all the nine essential amino acids. Drink it up in a shake if you don’t want to deal with all the chewing.

Total calories 331, 32g protein, 35g carbs, 6g fat,5g fiber, 3g sugar

 

 

avocado blueberries smoothie

 

5. Avocado-blueberries shake

Loved by many due to great flavor and texture, avocados are choke-full of minerals and vitamins.

 

They can be enjoyed and incorporated into almost all types of meals and make this one of the best meal replacement shakes you’ll have.

        • ½ cup frozen blueberries
        • ¼ avocado
        • ½ cup unsweetened almond milk
        • 1 serving vanilla plant-based protein powder

Total calories 237, 27g protein, 6.7g fat, 19g carbs, 5.2g fiber, 10 g sugar

 

 

6. Lemon kale shake

Kale, one of the most nutrient-dense vegetables is a staple in healthy living due to its many benefits. Combine it with lemon for maximum benefits

Total calories 254, 30g protein, 20g carbs,10g sugar, 7g fat, 5g fiber,

 

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Peach banana smoothie

 

7. Homemade peach shake

Keep it simple with peaches as the main ingredient, providing you with fiber, fat, and protein needed for a filling and nutritious shake.

        • 1 tablespoon almond/nut butter
        •  ½ cup frozen peaches
        • 1 cup unsweetened  almond milk
        • ⅓ cup of chocolate/plain plant-based protein powder

Total calories 288, 31g protein, 16g carbs, 11g fat, 8g sugar, 4g fiber.

 

 

8. Banana-pumpkin shake

A healthier alternative to store-bought pumpkin lattes, this drink is not only less costly but nutrient-dense and low in calories.

        • ⅓ cup pumpkin puree
        • 1 teaspoon of flax seeds
        • ¼ teaspoon pumpkin spice
        • ½ teaspoon of vanilla extract
        • 1 cup unsweetened almond milk
        • ½ frozen banana
        • 1 scoop vanilla ice cream protein powder

Total calories 292, 33g carbs, 29g protein, 14g sugar, 7g fiber, 5g fat.

 

 

avocado spinach smoothie

 

9. Matcha green tea shake

An antioxidant powerhouse, blend it up in a shake and enjoy the health benefits if you taste buds aren’t used to the taste of matcha green tea on its own.

        • 1 cup spinach
        • ¼ avocado
        • ½ cup unsweetened almond milk
        • 1 tablespoon matcha green tea powder
        • 5 fresh mint leaves
        • 1 scoop vanilla/plain plant-based protein powder

Total calories 290 calories, 30g protein, 16g carbs, 12g fat, 9g fiber, 3g sugar. 

 

 

10. Classic Oats-Banana shake

Rolled Oats are a great ingredient to add to your shake as they provide both fiber and protein in a rich creamy texture that you’ll enjoy.

Total calories 271 calories, 29g protein, 29g carbs, 11g sugar, 5.4g fat, 5.4g fiber

 

 

11. Spirulina shake

With just a tablespoon of spirulina, you’re still able to enjoy all the benefits this superfood powder has to offer.

        • ½ frozen banana
        • 1 tablespoon almond/nut butter
        • ½ cup unsweetened almond milk
        • 1 tablespoon powdered spirulina
        • ¼ cup plain plant-based protein powder

Total calories 288, 30g protein, 25g carbs, 10g fat, 7g sugar, 5g fiber.

 

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sweet potato smoothie

 

12. Sweet potato shake

You don’t always have to wait till Thanksgiving to enjoy sweet potato. Blend it and enjoy one of the best meal replacement shakes.

        • 1 tablespoon chia seeds
        •  ¼ teaspoon thyme
        • 1 cup unsweetened almond milk
        • ¼ cooked and cooled sweet potatoes
        • 1 scoop plain/vanilla plant-based protein powder

Total calories 230, 28g protein, 17g carbs, 7g fat, 6g fiber, 4.6g sugar.

 

 

13. Chunky mango shake

Balance out the simple flavors and texture by adding in mango chunks for instant sweetness.

        • ½ tablespoon almond/nut butter
        • ⅔ cup of frozen mango pieces
        • ½ cup unsweetened almond milk
        • 1 scoop plain plant-based protein powder

Total calories 258, 30g Protein, 19g Carbs, 15g Sugar, 6g Fat, 5g Fiber

 

 

14. Peanut butter homemade shake

Make a sweet nutritious treat that is low in calories for those days you crave a Reese peanut butter cup.

        • ½ frozen banana
        • 1 tablespoon unsweetened cocoa powder
        • ½ tablespoon peanut butter
        • 1 scoop plain/chocolate plant-based protein powder
        • ½ cup unsweetened almond milk

Total calories 258, 30g protein, 20g carbs, 14g sugar, 6g fat, 5g fiber.

 

 

green smoothie

 

15. Spinach-banana shake

A staple in healthy living, spinach is not only versatile but also packs a dense nutrient profile makes it one of the healthiest vegetable available.

        • 1 cup fresh spinach
        • ½ frozen banana
        • ¼ cup rolled oats
        • ½ cup unsweetened almond milk
        • 1 scoop chocolate/plain plant-based protein powder

Total calories 284, 35g carbs, 30g protein, 11g sugar,6g fiber, 4g fat.

 

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16. Fall shake

Nothing like the sweet combo of cinnamon and sweet potatoes, skip your pie and blend it up in a  shake.

        •  ½ banana
        • ¼ cup green tea
        • ⅛ teaspoon nutmeg
        • ½ teaspoon cinnamon
        • 6 fresh basil leaves
        • 1 cup unsweetened almond milk
        • ½ cooked and cooled sweet potato
        • 1 scoop plain plant-based protein powder

Total calories 283, 35g carbs, 28g protein, 14g sugar, 7g fiber, 5g fat.

 

 

Strawberry banana classic smoothie

 

17. Strawberry-banana classic shake

A key ingredient for any shake, strawberries are loved by many as a healthy snack as they’re 91% water and contain a very low amount of carbs.

        • ¼ frozen banana
        • ½ tablespoon almond butter
        • ⅓ cup of frozen strawberries
        • ½ cup unsweetened almond milk
        • 1 scoop vanilla/plain plant-based protein powder

Total calories 232 , 29g Protein, 16g Carbs, 8g Sugar, 5g Fat, 4g Fiber

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18. Hemp-chia shake

This impressive combo provides you with a healthy dose of essential omega-3 fatty acids.

        • ½ frozen banana
        • ¾ cup baby kale
        • 1 teaspoon hemp seeds
        • ½ cup unsweetened almond milk
        • 1 teaspoon chia seeds
        • 1 scoop vanilla/plain plant-based protein powder

Total calories 270, 29g protein, 26g carbs, 10g sugar, 6g fat, 6g fiber.

 

 

19. Sweet-potato banana combo

Cinnamon, a spice used even in medieval Egypt due to its medicinal properties, use it to control blood sugar with the double portion of starch.

        • ½ frozen banana
        • 1 cup unsweetened almond milk
        • ½ teaspoon cinnamon
        • 1 scoop plain plant-based protein powder
        • ½ cooked and cooled sweet potato

Total calories 280, 34g carbs, 28g protein, 14g sugar, 6g fiber, 5g fat.

 

 

banana cherries smoothie

 

20. Banana-cherries shake

A summer favorite for many, cherries can be enjoyed either sweet or tart depending on personal taste as they both boost impressive health benefits.

        • ½ frozen banana
        • ¾ cup frozen cherries
        • 1 cup unsweetened almond milk
        • ⅓ cup vanilla/plain plant-based protein powder
        • 5 ice cubes

Total calories 300, 38g carbs, 29g protein, 19g sugar, 5g fiber, 3g fat.

 

 

21. Raspberry-spinach shake

Raspberries are a great source of daily vitamin c and fiber. Easy to work into shakes as they’re not overly sweet and are very low in carbs.

        • ½ frozen banana
        • 1 cup fresh spinach
        • ⅓ cup frozen raspberries
        • 1 teaspoon of flax seeds
        • ½ cup unsweetened almond milk
        • ½ scoop vanilla ice cream protein powder
        • 4 Ice cubes

Total calories 286, 29g protein, 12g sugar, 8g fat, 7g fiber

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chocolate smoothie

 

22. Hot chocolate shake

What better way to give your shake a kick than a dash of cayenne, this shake is guaranteed to instantly awaken your senses but in a good way.

Total calories 295, 29g protein, 16g carbs, 15g fat, 8g fiber, 3g sugar

 

 

23. Kale-spinach homemade shake

This is one of the best meal replacement shakes for the days when you just can’t chew on any more salads but your body craves the nutrients.

 

Turn your salad into a shake and enjoy without all the chewing.

        • ½ cup kale
        • 1 cup spinach
        • ½ frozen banana
        • 1 scoop plain plant-based protein powder
        • ½ cup unsweetened almond milk

Total calories 237, 29g protein, 25g carbs, 10g sugar, 5g fiber

 

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carrot ginger shake

 

24. Carrot ginger shake

Mum was right, carrot really is good for you as it’s full of antioxidants, fiber, minerals, and vitamins.

 

Make use of this vegetable that is always in supply and blend it up.

        • 2 peeled carrots
        • 1 teaspoon fresh grated ginger
        • ½ frozen banana
        • 1 cup unsweetened almond milk
        • ½ tablespoon ground flax seed
        • 1 scoop vanilla plant-based protein powder

Total calories 295, 36g carbs, 28g protein, 16g sugar, 7g fiber, 5g fat

 

 

25. Raspberry-walnut shake

Considered king of the nuts, walnuts are not just brain-boosting but also beneficial to other body functions as they’re full of healthy fats, vitamins, and minerals.

        • ½ frozen banana
        • ⅓ cup frozen raspberries
        • 1 tablespoon walnuts
        • ½ cup unsweetened almond milk

Total calories 285 , 30g Protein, 26g Carbs, 12g Sugar, 7g Fat, 7g Sugar

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26. Blackberry and spinach shake

This unexpected combination makes one of the best meal replacement shakes.

 

The sweetness and rich flavor of the blackberries blend perfectly with the almost bland taste of the spinach making this a must-try.

        • 1 cup spinach
        • ½ cup frozen blackberries
        • 1 cup unsweetened almond milk
        • ½ lemon
        • 1 scoop vanilla/plain plant-based protein powder

Total calories 219 , 28g protein, 18.5g carbs, 8g fiber, 7g sugar, 4.7g fat

 

 

cantaloupe mango smoothie

 

27. Sweet cantaloupe mango shake

The sweet and juicy taste of the cantaloupe and mango gives this recipe a refreshing taste that will make indulge even the pickiest of eaters.

        • 1 cup cantaloupe
        • ½ teaspoon cayenne pepper
        • 1 cup unsweetened almond milk
        •  ½ cup mango
        • 1 tablespoon ground chia seeds
        • ⅓ cup vanilla plant-based protein powder
        • 5 ice cubes

Total calories 298, 35g carbs, 29g protein, 23g sugar, 6g fiber, 5g fat

 

 

28. Apple cucumber homemade shake

For an easy go-to recipe, try this apple cucumber recipe that you can easily enjoy without a second thought as ingredients are always available.

        • ¼ apple
        • ½ cup unsweetened almond milk
        • ¼ avocado
        • 2 ice cubes
        • ¼ cup cucumber
        • 1 scoop plain plant-based protein powder

Total calories 304, 27g protein, 19g carbs, 14g fat, 8g sugar, 7g fiber

 

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