How to Make Liquid Meal Replacements


Liquid meal replacements shakes are an easy way to regulate your eating and balance your diet. Shakes are highly customizable and can be personalized to suit your tastes and preferences. When creating your own shakes, always include a source of protein, carbohydrates, healthy fats and natural fiber.

Step 1

Add 1 cup of milk to your blender followed by 1 scoop of your favorite chocolate protein powder. Process for 30 to 60 seconds until smooth. The milk acts as a base liquid for the shake and provides you with a few additional grams of protein.

Step 2

Add 1/4 cup frozen blueberries and 1/4 cup plan Greek-style yogurt to your blender. Process for 30 to 60 seconds. If the shake becomes too thick to blend, add slowly water until consistency improves. The blueberries provide you with simple carbohydrates for quick energy, and the yogurt provides you with additional protein and healthy digestive enzymes.

Step 3

Add 4 to 6 almonds and 1/4 cup oatmeal to your blender. Process for 30 to 60 seconds. If the shake becomes too thick, slowly add water until consistency improves. The almonds provide you with healthy fats, and the oatmeal provides you with natural fiber and complex carbohydrates.

Step 4

Add peppermint or vanilla extract to taste. Extracts are very concentrated, so pour it into your shake very slowly. Process for 30 to 60 seconds. If you do not like vanilla or peppermint, do not add the extract to your shake.

Step 5

Process all ingredients until smooth, and transfer to a resealable liquid container. Drink immediately or keep refrigerated.

Tips and Warnings

  • Ingredients can easily be substituted to suit your personal tastes. For example, use strawberries in place of blueberries, or walnuts in place of almonds.
  • Always power off the blender before removing the cap or adding ingredients.

About this Author

Derek Peruo is a certified personal trainer who has contributed to fitness blogs such as Straight To The Bar since 2007. He also designs training programs for athletes of all levels. He lives and works in New York City, and holds a Bachelor of Fine Arts in acting from DePaul University.