Finding a good meal replacement shake that tastes great and provides all the nutritional value that you’d usually get from a healthy meal can sometimes be both intimidating and confusing. Do you just use the meal replacement powder or can you add other supplements? Is it ok to add additional food ingredients to boost the flavour? What liquid should you mix the powder with to get the healthiest, most filling meal replacement? We answer all this and more below and we’ll also provide you with our best meal replacement shakes for 2021 from our extensive catalogue of gym supplements.
What is a meal replacement diet?
When you’re seriously looking to lose weight fast, a meal replacement diet might be just the thing you need to see quick results and give yourself a confidence boost to get you on track.
Basically, when you begin a meal replacement diet you are committing to replacing one or more of your meals with low-kilojoule shakes or smoothies, soups, bars or other meal replacement options. The reasoning behind this is that low-kilojoule meals assist in reducing your energy intake, resulting in weight loss.
As well as losing weight, meal replacements cut down on prep time as they’re usually simple and pre-packaged. Soups just need to be heated, shakes just need a quick blitz in the blender and bars you can simply eat straight out of the packet.
Meal replacement shakes and other options are specially formulated to ensure you receive the nutrients and health benefits of a full meal without the extra kilojoules, as well as making you feel fuller for longer. These are two of the most important aspects of losing weight quickly (as well as regular exercise).
What liquid should you mix with meal replacement powder?
When it comes to mixing your meal replacement shakes, a lot of recipes will call for just water in order to minimise the kilojoule intake to the lowest level. This can get a bit bland after a while though, so there are a few other meal replacement liquid ingredient options including:
Milk. Skim is your best bet but for those of us who are lactose intolerant an almond, oat or soy milk will work just as well.
Juice. This depends on the flavour of the meal replacement powder. You probably don’t want to mix orange juice with a choc-mint flavour powder. Apple juice and strawberry flavoured powder, on the other hand…
Coffee. Yep. When mixed with a few other key ingredients, you can make one hell of a breakfast replacement shake with an espresso base.
Obviously, these liquid bases are going to be a little higher in kilojoule quantities than plain old water, but they sure help liven up the meal replacement experience after you’ve been dieting for a little while.
Best meal replacement shakes for 2021
Ok, so here are our best meal replacement shake recipes for 2021 using our premium meal replacement powder *drumroll please*…
Real Meal MRP By Cyborg Sport
I’m only listing the ingredients because all it takes is a quick whirl in the blender to mix everything up and your meal replacement shake will be ready. It’s easy enough to figure out the measurements of the extra ingredients according to your taste, and your meal replacement powder tub will advise the amount of powder to add. There really isn’t much else to it. It’s super easy!
Chocolate Berry Sensation
- Skim milk
- Strawberries + Blueberries + Raspberries
- Chocolate Shake Flavoured Meal Replacement Powder
- Soy milk
- Chia seeds
- Vanilla Ice Cream Flavoured Meal Replacement Powder
Choc Honeycomb Delight
- Unsweetened almond milk
- Peanut Butter (or an alternative nut butter)
- Choc Honeycomb Meal Replacement Powder
Bonus ingredient ideas
Meal replacement diets don’t have to be boring! You can absolutely add your own creativity to your shakes. As long as you don’t overdo it with the extras, and you choose mix-ins that are nutritionally viable you can liven your meal replacement shakes up to no end! Try the bonus ingredients below with your next shake:
- Fruits – strawberries, bananas, blueberries, etc.
- Oats (perfect for breakfast shakes).
- Milo (a classic Aussie favourite).
- Supplements like protein powder, carb powder and other nutritional boosters (do your research before including additional supps in your meal replacement shakes as they may already include the recommended quantities of certain nutrients and vitamins).
It’s important to note that meal replacement shakes aren’t a permanent weight loss fix and you should always consult a doctor before starting a diet.