To make a homemade meal replacement shake, blend yogurt or milk, protein powder, frozen berries, and seed meal or nut butter until the mixture is smooth. Choose low-fat, low-sugar ingredients, and modify to meet your own needs and taste preferences.
Measure a combination of milk and yogurt that adds up to 1 cup into a blender container. Choose plain or vanilla yogurt to minimize the amount of sugar in the shake, and low-fat or fat-free milk and yogurt to minimize the fat level. Almond, soy or rice milk are options for those who do not eat dairy.
Add one scoop of whey, soy or hemp protein powder to the dairy in the blender. Choose a protein powder with very little sugar added.
Choose blueberries, strawberries, raspberries or blackberries for their high antioxidant content.
Add 1 teaspoon of ground flax seed meal, chia seeds, or a nut or seed butter.
Top the mixture off with 1/2 cup of water and three ice cubes.
Start blending on low speed and gradually increase the speed. Blend until the shake appears well mixed and flows smoothly; this typically takes about one minute.
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