How To Make Low Carb Keto Meal Replacement Shakes? 4 Recipes (2023)

Last Updated on February, 2023

A keto diet is a low-carb diet where you eat lots of fats, but it’s more challenging to maintain than it sounds. Many everyday foods have a high amount of net carbs, so it can be challenging to maintain a keto diet properly.

Luckily, meal replacement shakes are there to save the day. While most meal replacement shakes aren’t high in fats because they are used for weight loss, you can easily make some at home with excellent nutritional value.

With the right ingredients, it’s easy for anyone to make the perfect keto shake at home. That’s why we’ll be covering these ingredients. We’ll also be covering how to prepare a keto shake using these ingredients.

So, let’s start with a few quick and tasty recipes that can teach you how to make a keto meal replacement shake at home.

4 of the Best Keto Meal Replacement Shakes Recipes

How To Make Low Carb Keto Meal Replacement Shakes? 4 Recipes (1)

Each keto shake recipe below uses differing ingredients. However, there are some things common among most, such as protein powder for additional nutrition. But, even these will vary in flavor depending on the specific keto shake recipe you’re following.

That’s why we can’t give a quick summary of the ingredients, as that’s just going to confuse you. Instead, you can go through these keto recipes to find out what you’ll need for each one. With that said, let’s get started. Here are the best keto shake recipes you can easily follow:

1. Chocolate & Nut Butter Keto Shake

Satisfying your sweet tooth isn’t easy when following a keto diet. But, this is one of the best homemade ketos shakes here to help you with this.

This keto meal replacement shake is a delicious blend of chocolate and peanut butter/almond butter. (You can use either one depending on your preference)

It’s got the perfect amount of calories for a meal replacement shake, and the nut butter you’ll add will make it very filling. Apart from nut butter, you can add protein powder supplements to make it even more filling while developing a pleasant taste.

How To Make Low Carb Keto Meal Replacement Shakes? 4 Recipes (2)

Here are the exact ingredients you’ll need and the approximate nutritional values you can get by following this basic keto shake recipe:


  • Half a scoop of chocolate flavored keto protein powder
  • A tablespoon of unsweetened cocoa powder
  • 5 drops of liquid stevia
  • 1 square dark chocolate
  • 1 tbsp peanut butter/almond butter

Nutritional Value: Calories: 420, Fats: 33g, Total Carbs: 11g, Protein: 24g.

2. Blueberry Keto Shake

Don’t just focus on how many carbs and fats you’re getting while on this diet. Other nutrients are essential, especially micronutrients like antioxidants, vitamins, and minerals.

The following recipe is a keto smoothie of sorts, and it has all the macronutrients and even micronutrients you could need.

Filled with the goodness of fresh blueberries, this option offers lots of variety. For example, you can use full-fat coconut milk, coconut cream, or even unsweetened almond milk if neither of the other two is to your liking. You can also choose between MCT oil and coconut oil.

How To Make Low Carb Keto Meal Replacement Shakes? 4 Recipes (3)
(Video) Best Keto Meal Replacement Shake [Delicious & Low Carb]

Here’s more detail on all these options, including how much you’ll need to use each one.


  • 1 cup full fat coconut milk or almond milk (You can also use coconut milk powder)
  • 1/4 cup blueberries
  • 1 tsp vanilla extract
  • 1 tsp MCT oil (or coconut oil)
  • 30 g protein powder

Nutritional Value: Calories: 215, Fat: 25g, Total Carbs: 7g, Protein: 23g.

3. Tiramisu

If you aren’t familiar with this delight, tiramisu is an Italian dessert based around coffee. Of course, the real deal is usually a type of cake or similar desserts.

But, what we’re focusing on is a keto protein shake recipe based on it, with a similar flavor that most people will love.

If you’re a fan of coffee, this is easily the best option on the list. All the ingredients are easy to get, and the shake is pretty filling.

It’s also got a sweet taste while not being filled with sugars. On top of all that, it’s got a perfect amount of calories for meal replacement shakes.

How To Make Low Carb Keto Meal Replacement Shakes? 4 Recipes (4)
(Video) Best LOW-CARB Meal Replacement Shakes (Side-by-Side Comparison)

So, if all of this has piqued your interest, here’s what you’ll need for this keto meal replacement shake recipe:


  • 1 Shot espresso (or strong-filtered coffee)
  • A bar of dark chocolate (or sugar-free chocolate of your choosing)
  • 2 tbsp cream cheese
  • 1 tsp unsweetened cocoa powder
  • 5 drops of liquid stevia

Nutritional Value: Calories: 350, Total Fats: 36g, Total Carbs: 9g, Protein: 8.5g (you can increase this by adding a coffee-flavor keto-friendly protein powder of your choice. That way it becomes the perfect, nutritious keto breakfast to start off the day with).

4. Chocolate Keto Meal Replacement Shake

The final entry on our list of keto recipes is another chocolate-centered option.

This low-carb drink is a sweet and simple treat.

It’s one of the most filling options and the perfect keto meal replacement shake for those who aren’t worried about weight loss/muscle gain.

It’s does not have too much protein, but it’s high in fats, has low carbs, and has good calories.

It’ll keep you full for hours while helping you maintain a keto diet.

How To Make Low Carb Keto Meal Replacement Shakes? 4 Recipes (5)

Plus, it’s just really delicious and a real treat at the start of the day. But, of course, since it’s a meal replacement shake, you can have it any other time of the day too.

Here are the ingredients you’ll need for this shake recipe. It uses noticeably more ingredients than the other options listed. But, it’s still straightforward and easy to make, so there’s no need to worry. You’ll need:


  • 1/2 cup heavy cream
  • 1/4 tsp vanilla extract
  • 2 tablespoon almond butter
  • 1 cup unsweetened almond milk (or coconut milk)
  • 1/2 medium avocado
  • 1/2 teaspoon cinnamon
  • 2 tablespoon cocoa powder
  • 5 drops of liquid stevia
  • 2 tablespoon golden flaxseed meal

Nutritional Value: Calories: 453, Total Fats: 42g, Total Carbs, 6.9, Protein 8.8

Read this guide to see more homemade meal replacement shake recipes.

(Video) How to Make Keto Shakes - 5 Great Flavors!

Additional Information

Before moving on to the next bit of the article, there are a few things worth mentioning. First and most evident, all of the nutritional values are only approximates and might vary on the quality of the ingredients you end up using.

On top of that, these values are per serving of the average shake bottle.

We also wanted to mention one of the key ingredients in most of these recipes. That is liquid stevia. Artificial sweeteners are never a good thing, and you shouldn’t ever consume them regularly. Luckily, stevia isn’t artificial.

It’s a natural sweetener which the Food and Drug Administration (FDA) has labeled as safe for consumption. However, it’s about 300 times sweeter than regular sugar, so make sure you don’t go over the recommended amount. That’ll be overkill and ruin the taste of the shake.

As for the preparation of homemade keto shakes, there’s nothing special. First, you have to shove the ingredients in a good blender. Then just let the appliance do its job, and you’ll be all set.

If you want a artificial sweeteners free meal replacement shakes, check out this guide.

Can You Drink Meal Replacements on Keto?

How To Make Low Carb Keto Meal Replacement Shakes? 4 Recipes (6)

Many people ask whether or not it’s possible to drink meal replacements while on keto. The answer is a big fat YES. Not only is it possible, but we also recommend it. Unfortunately, getting the right kind of nutrition for ketosis is challenging due to our busy schedules.

But, with these meal shakes, you can get it quickly. They’re super easy to prepare, and you can drink them in minutes. No one’s too busy for that, right? (On a side note: If your answer to that is yes, you might want to consider changing jobs before you overwork yourself to death).

There are keto meal replacement shakes made specifically for this diet. They’re the perfect snack for anyone in ketosis and can even act as an entire meal for those that need it.

Plus, you can even make them at home. If you’ve read the article so far, we don’t need to answer how that’s possible.

Why Use Keto Meal Replacement Shakes During Ketosis?

So, now that you know you can drink them on keto, the next question is, “why?”. The answer to that lies in the nutritional values of these drinks. A keto shake offers everything you need from a meal replacement and a meal during ketosis.

It’s filling, has high fats, low carbs, and can taste amazing. There’s a lot of variety in flavors too, and you can easily fit them into your daily diet regardless of how busy you are.

Speaking of being busy, that’s another main reason. Regular meals just don’t cut during ketosis. All the food you’d usually get, whether from diners, fast food chains, or even some homemade options, will usually have lots of carbs. This can ruin your entire progress with the diet.

Instead, you can prepare homemade keto shakes, which give you everything you need. So, there are plenty of good reasons. You have the convenience, the variety, the taste, and most importantly, the nutrition.

Benefits of Keto Meal Replacement Shakes

How To Make Low Carb Keto Meal Replacement Shakes? 4 Recipes (7)

Since we’ve covered some main reasons why homemade keto shakes (or even good store-bought options) are ideal, let’s discuss all the general benefits.

Whether you’re following the keto shake recipes we’ve discussed or drinking other types of keto-friendly shakes, here are some benefits you can surely expect:

  • Keto shakes take care of all the math for you. When you’re on ketosis, it can get difficult to keep track of nutritional value of everything that you eat. Luckily, these shakes will always have their nutritional values listed, letting you easily know whether or not they’re safe for your diet.
  • With so many ingredients out of the picture, it can be complicated to eat a proper meal during times like breakfast or dinner. You’re either too tired or in a hurry to make something keto-friendly. You can easily enjoy the perfect keto breakfast or dinner without worrying, thanks to keto shakes.
  • It’s so much more convenient than cooking/ordering an entire meal. Instead of putting in all the effort or having to wait so long for your food, you can prepare keto shakes very quickly. They usually take less time to drink up, which is a bonus benefit to go along with this.
  • They’re suitable for most people in general. Keto shakes have exceptional nutrition for anyone on a high-fat and/or low-carb diet. They’ve also got lots of protein in them and feature many micronutrients you’d otherwise miss out on.
  • Another big bonus is that they’re refreshing, especially on a hot summer day. Good keto shakes have just the right amount of calories to keep you full and energized throughout your busy day while staying healthy.
  • Speaking of calories, a homemade keto shake or most store-bought options will make it much easier for you to lose weight. They’re exceptional for this purpose because of the calorie content and nutrients.
  • Lastly, a benefit you’ll love to hear is that there’s so much variety. You have little to work with when following a keto diet, and it can be hard to eat something delicious while remaining on a diet. But with this, you can pick any meal replacement option of your choice. That includes all kinds of flavors, including your personal favorites.

Are There Any Side Effects to Drinking Keto Shakes?

How To Make Low Carb Keto Meal Replacement Shakes? 4 Recipes (8)

A keto shake itself doesn’t have any specific side effects. However, meal replacements and ketosis have many side effects, which can be applied to keto shakes.

For example, ketosis might cause cramps for some people. While it’s beneficial for those suffering from obesity or diabetes, it can cause digestive issues or sickness in some people. You might encounter these on a diet, but they won’t be a direct result of the keto shake.

Like protein powder, meal shakes have side effects if you drink them too often. This includes a lack of variety in nutrition and not getting enough calories. Like drinking too much protein powder, too many keto shakes might also make you consume too many of one specific nutrient.

These can lead to fatigue, nausea, weakness, and even certain illnesses. Other side effects of these drinks depend entirely on the ingredients inside them. For example, something with too much added sugar or artificial sweeteners will lead to problems too.

(Video) The Best Recipe For Homemade Keto Shake for Weight Loss – Dr.Berg

So, to answer the question, there are certain side effects you might encounter while drinking keto meal replacements. But, these are usually only a result of lousy ketosis management and too many shakes in a single day.

As long as you follow the ketogenic diet correctly and have only 2 meal replacements a day, you’ll be fine.

Lastly, another vital thing to remember is that the ingredients must all be healthy and safe for you. That way, you’ll avoid allergies or other significant issues during consumption.


With the recipes we’ve shared kept in mind, you now know how to make keto meal replacement shakes. We’ve mentioned some of the most popular and best options, nutritionally and taste-wise. But there are plenty of others for you to try out too.

There are a lot of options, as you surely know by now. As long as you pick the right one and keep in mind the details of this article, you’ll do just fine. Those of you on a keto diet are recommended to go through this article as it’ll help you learn a lot more about specific products and the diet itself.

Let us know what you think of the recipes (or other details) in the comments. Also, if you’ve got any of your keto creations to share, make sure to do that. We’ll be sure to look at them and any questions you might have.


Yes, you can drink protein shakes while following a ketogenic diet. There are many keto-friendly protein shakes available from various manufacturers, as well as options for making your own at home.

Bananas are not suitable for a ketogenic diet due to their high carbohydrate content.

You can check the nutritional information to ensure the ingredients you’re using for a keto diet have low carbs and high fats.

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(Video) Best Keto Meal Replacement Shake | Low Carb Keto Protein Powder


How to make your own meal replacement shakes? ›

Take a blender jar and put in 1 ripe peeled and frozen banana, 1 cup plain almond milk, 1 tbsp plain almond butter and 1 tbsp chia seeds. Blend the ingredients until the shake is ready and serve immediately. You can also add cinnamon powder, matcha powder, cacao powder etc. as per your preference.

How many keto shakes should you have in a day? ›

For fastest results, enjoy a keto shake as your meal one to two times a day. At non-shake meals, go for about six ounces protein, two servings fat, and two servings low-carb veggies. You can also add a small keto snack or two.

How many carbs should be in a meal replacement shake? ›

Try to avoid whey concentrate or soy-based products. Finally, a meal replacement should contain no more than 25 grams of carbohydrates with at least 3-5 grams of fiber per servings.

Can you do meal replacement shakes on keto? ›

Most meal replacement shakes are far from keto-friendly. They often rely on high-sugar fruits and carb-rich dairy products, which add enough carbs to slow your weight loss progress on keto.

What is the best homemade meal replacement shake? ›

10 Meal Replacement Smoothies Recipes
  • Almond, Banana and Flax Smoothie.
  • Post-Workout Spinach, Mango and Carrot Smoothie.
  • Oatmeal, Banana and Strawberry Smoothie.
  • Peanut Butter, Banana, and Jelly Smoothie.
  • Avocado and Banana Protein Smoothie.
  • Coconut Milk and Blueberry Smoothie.
  • Spinach, Banana and Flax Protein Smoothie.

What should I mix my meal replacement shakes with? ›

Most meal replacement shakes are designed to be had with water or milk, with milk adding extra calorific content. However, if you're only making your meal replacement shakes with water, you might find them a little bit thin. In that case, try adding your favourite plant milk to a low calorie meal replacement powder.

Can you have 3 meal replacement shakes a day? ›

We do not recommend you replace more than 2 meals a day. Choose which meal you would like to eat, (either) breakfast, lunch or dinner, and replace the other two meals with a shake.

Why am I not losing weight on meal replacement shakes? ›

Eating solid food may cause excess weight to return if you don't make smart food choices. And if you rely too much on protein shakes to replace daily meals, you'll miss out on the healthy benefits of whole foods. Since protein has calories, consuming too much can make it harder to lose weight.

How many times a day should I drink a meal replacement shake? ›

Meal replacement shakes can help you feel full while consuming fewer calories ( 5 ). Several studies suggest that replacing one or two meals per day with a healthy meal replacement shake may speed up weight loss ( 6 , 7 , 8 ).

What is the best meal replacement shake for keto? ›

The Best Keto Meal Replacement Shakes in 2023
  1. HLTH Code Keto Meal Replacement. Overview. ...
  2. Ample Original Meal Replacement Drink. Overview. ...
  3. OWYN Pro Elite High Protein Shakes. Overview. ...
  4. Keto Chow Keto Meal Replacement. Overview. ...
  5. Ketoscience Ketogenic Meal Shake. Overview. ...
  6. Left Coast Performance Keto Shake. ...
  7. Dr. ...
  8. Sated Keto Meal Shake.
Jan 22, 2023

What is the fastest way to lose weight on keto? ›

Fasting. Fasting is the best way to lose weight faster on keto. It helps you decrease your daily calorie consumption & reduces your insulin, all with relative ease. If you're a beginner to fasting, I recommend starting 18/6 intermittent fasting to get used to it.

Is keto meal shake good for weight loss? ›

Not only does Keto Science Ketogenic Meal Shake taste amazing, but it helps fuel your ketogenic weight loss goals by including natural sources of essential fats to help keep your body in a ketosis state throughout the day.

How many carbs are in a keto shake? ›

How many carbs are in a keto shake? Mainstream shakes like Slimfast and Atkins contain anywhere from 2g net carbs to 7g net carbs per serving. In the homemade keto shake recipes below, each contains 6-7g net carbs if made with heavy cream, or 4-5g net carbs if made with coconut cream.

What happens if you drink too many meal replacement shakes? ›

Although not necessarily bad for you in small quantities, additives can add up quickly (especially if you drink a meal replacement shake every day) and cause gastrointestinal (GI) side effects like bloating, constipation, diarrhea, gas, and stomach pain.

What is the average daily weight loss on keto? ›

A safe average loss is around one to two pounds (0.5-1 kg) per week. Here's what studies say about losing weight on the ketogenic diet: One study found obese patients lost 13.6 kg (30 pounds) after 2 months on the keto diet, and over 88% of patients lost more than 10% of their initial weight by the end of the study.

How to make a low calorie meal replacement shake? ›

Using low calorie milks and skipping the added oats or banana can make this a low carb meal replacement shake for fat loss.
  1. 1 Scoop Impact Whey Protein – vanilla flavour.
  2. 4-6 drops of FlavDrops – strawberry flavour.
  3. Handful of frozen berries.
  4. 150ml milk of choice or water.
  5. Optional: Oats or banana.
Apr 13, 2021

Is it OK to have a meal replacement shake everyday? ›

Most people should not consume pre-made, bottled meal replacements on a day-to-day basis.” Meal replacement shakes are not without their benefits, but incorporating them into a balanced diet takes a good understanding of what kind of nutrients your body needs.

What shake is best for weight loss? ›

Top 11 Best Meal Replacement Shakes for Weight Loss
  • Organifi Complete Protein All-in-One Mix.
  • Fit & Lean Meal Shake Fat-Burning Meal Replacement.
  • Vega One All-in-One Shake.
  • Ka'Chava Tribal Superfood.
  • Exante Meal Replacement Shakes.
  • Golden Superfood Bliss.
  • RSP TrueFit Meal Replacement Protein Powder.
Jan 24, 2023

Are meal replacement shakes better with milk or water? ›

When building mass and muscle, mixing your protein with milk will yield better results. For lean builders, trimmers and toners, water is the way to go. It comes down to nutrition, as that's exactly why you are drinking protein shakes in the first place.

Should I drink a meal replacement shake for breakfast or lunch? ›

A Simple Answer

A: Whenever you would be eating a meal! Meal replacement shakes can be made as breakfast replacements, as mid-day lunch energy boosts, or as a full-nutrient dinner option when you just don't have the time to cook, don't want to eat out, or just don't care all that much about food.

Can I drink 4 meal replacement shakes a day? ›

The answer to this, of course, is that there is no limit to the amount of shakes you can have in a day - it's more a question of how many you should have. Certain meal replacements will have a limit on the number of servings that should be consumed over the course of 24 hours, and this will be clearly stated.

How fast can you lose weight with meal replacement shakes? ›

One study tracked two groups of people as they tried to lose weight over the course of 3 months. At the end of the study, the group that did not use meal replacement shakes lost only 1.5% of their initial body weight. The group that used replacement shakes lost 7.8%.

How many scoops of meal replacement? ›

Mix two scoops (1 serving) or a full sample pack of CTRL Meal Replacement powder with 12-16 oz of water or milk of choice. Vary the amount of liquid to reach desired taste and consistency. Shake thoroughly for 20 seconds and enjoy!

Why am I still hungry after a meal replacement shake? ›

Most packaged “meal replacement” shakes or fruit smoothies won't keep you satiated for long. So, if you start every morning with a protein shake, that could explain why you're always hungry. The reason is because liquids empty out of your stomach in less than an hour, says gastroenterologist Scott D.

How long should you take to drink a meal replacement shake? ›

How long can you stay on this eating plan? Nonas says many people use the beverages for the bulk of their meals for about three months, then maintain their weight loss for years by substituting a meal replacement shake for one meal on most days.

Can meal replacement shakes cause weight gain? ›

If you begin drinking meal replacements on top of your usual diet, you'll be adding calories that will result in gradual weight gain if you don't burn them off. Even if your objective is to gain lean mass, drinks won't do it for you by themselves.

Can you drink meal replacement shakes at night? ›

You may want to drink a protein shake before bed if you didn't have dinner or find you are hungry after dinner. Using a shake in place of another type of meal or snack may help prevent overeating before bed.

Why am I not losing weight on 310 shakes? ›

You're Adding Too Much to It

The thing is, everything you add to a meal replacement shake is going to add calories as well as flavor. If you've gotten into the habit of adding stuff, even healthy stuff, to your shakes, you may be increasing your caloric intake more than you realize.

Why am I not losing weight on a keto diet? ›

Usually, when a person does not lose weight on the keto diet, it is because they have not achieved ketosis. The most common reason for not getting into ketosis is not cutting back enough on carbs. According to a 2019 article on the ketogenic diet, carbohydrates should represent only 5–10% of a person's calorie intake.

Is there a difference between protein shakes and meal replacement shakes? ›

Protein products and meal replacements differ in nutritional composition and are designed for different goals. To put it simply, meal replacements are designed to help with weight control, while protein drinks are more often used for athletic performance and muscle gain.

Is Ensure OK on keto? ›

Ensure shakes range from 3 Stars to 1 Star in keto friendliness (mostly 1 Star), be sure to check the ratings above before you buy! Keep in mind some of these products are high in protein, we recommend staying below 30% of your total calories from protein on keto.

How long does it take to lose 20 pounds with keto? ›

“If the patient can maintain a steady calorie deficit, I expect them to lose one to two pounds per week,” says Dr. Seeman. So after 12 weeks, her clients are usually down around 20-25 pounds.

What is the simplest keto diet? ›

A ketogenic diet should consist of about 60–80% fat, 10–30% protein, and no more than 5–10% — or 20–50 grams — of carbs per day. Focus on high fat, low carb foods like eggs, meats, dairy, and low carb vegetables, as well as sugar-free beverages. Be sure to limit highly processed foods and trans fats.

How can I lose 2 pounds a week on keto? ›

If you are losing 1 to 2 pounds per week, there is no need to implement the suggestions found in this article.
  1. Track Your Calories. ...
  2. Recalculate Your Macros Every Month. ...
  3. Take Intermittent Breaks From Calorie Restriction. ...
  4. Decrease Your Calorie Deficit. ...
  5. Eat The Right Amount Of Protein. ...
  6. Stay Consistent With Your Keto Diet.
Jul 28, 2022

Does keto burn lower belly fat? ›

Interestingly, a ketogenic diet is a very effective way to lose belly fat. As shown in the graph above, a ketogenic diet reduced total weight, body fat and abdominal trunk fat much more than a low-fat diet did ( 11 ).

What does Keto Meal Shake do? ›

Keto Science Keto Meal Shake is a delicious beverage that may help promote fat burning, energy and enhanced brain function. Keto Science Keto Meal Shake helps fuel your ketogenic weight loss goals by including natural sources of essential fats to help keep your body in a ketosis state throughout the day.

How do you mix keto powder? ›

Add warm water to blender bottle. Add in 1 serving (1 scoop) of Keto Chow powder. Shake to mix. Add in coconut oil and heavy cream.

What is the main ingredient in meal replacement shakes? ›

The best meal replacement shakes contain protein, fiber and essential vitamins and minerals. For example, many commercial shakes are a good source of nutrients such as calcium, potassium, iron and vitamin D, which many people are lacking in their diets.

Can you make meal replacement shakes with water? ›

Most meal replacement shakes are designed to be had with water or milk, with milk adding extra calorific content. However, if you're only making your meal replacement shakes with water, you might find them a little bit thin. In that case, try adding your favourite plant milk to a low calorie meal replacement powder.

What ingredients should I avoid in meal replacement shakes? ›

10 Dubious Meal Replacement Shake Ingredients to Avoid
  • Sucralose. Sucralose is an artificial sweetener often favoured in place of sugar; as it's sweeter but contains zero calories. ...
  • Vitamin Blends. ...
  • Senna. ...
  • Soy. ...
  • Thickeners eg 'Maltodextrin' ...
  • Milk Protein. ...
  • Preservatives. ...
  • Stabilisers eg 'Xanthan Gum'
Apr 8, 2020

Which shake is best for weight loss? ›

Here are 20 of the best protein shakes for weight loss in 2022:
  • Elm & Rye Protein Supplement. ...
  • NOW Sports. ...
  • Optimum Nutrition. ...
  • Cellucor Whey Sport. ...
  • MomentousEssential. ...
  • Garden of Life Organic Vegan Sport Protein Powder. ...
  • Vital Proteins. ...
  • Orgain Organic.
Jan 2, 2023

How much water should I put in my shake? ›

Protein Powder & Water

However, if you choose to stick to the basics, add 6-12 oz of water for each scoop of protein powder and mix well. Make sure to add your scoop of protein after the liquid! If you find your shake to be bland or thin, you can use as little as 4 ounces of water to boost the flavor.

What is the best nutritional drink for seniors? ›

The Best Nutritional Drink For Seniors

If you're adding a nutritional drink between meals for seniors to help them meet their calorie goals, there are several drinks that aren't filled with sugar. These include Ensure High Protein shake, Ensure Light, Boost Max, Boost Glucose Control, Glucerna, and Premier.

What is the difference between a protein shake and a meal replacement shake? ›

Protein products and meal replacements differ in nutritional composition and are designed for different goals. To put it simply, meal replacements are designed to help with weight control, while protein drinks are more often used for athletic performance and muscle gain.

What is the best meal to replace with a protein shake? ›

If you generally snack or indulge in fast food at lunchtime, try substituting a protein shake for that meal. If a shake alone doesn't seem filling enough, add a piece of fruit and a small handful of unsalted nuts. People who get home from work very late might find it helpful to replace dinner with a protein shake.

How do you make a protein shake step by step? ›

  1. First, place fruit or ice on the bottom of your high-speed blender.
  2. Next, add in a few of your favorite protein sources. ...
  3. Add in 1/3 cup of liquid to start and an optional sweetener, if desired.
  4. Then, put the lid on your blender and blend on high for about a minute or until smooth. ...
  5. Serve immediately.


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