Meal Replacement Protein Shake

A shake only replaces a meal if it has the macros of a meal. This one runs about 620 calories with 43g protein, 65g carbs, 20g fat, and close to 10g of fiber, which is a real lunch rather than a snack pretending to be one. The fat and fiber are what buy you four hours of fullness instead of ninety minutes.

Ingredients

• 1 cup 2% milk
• 1/2 cup old-fashioned rolled oats
• 1 scoop (32 g) vanilla whey-casein blend protein powder
• 1 tablespoon almond butter
• 1 tablespoon ground flaxseed
• 1/2 banana, frozen
• 1/2 cup frozen blueberries
• 1/2 teaspoon ground cinnamon
• 1 pinch fine sea salt

Instructions

1. Grind the dry rolled oats and flaxseed together in the blender for 20 seconds until they look like flour.
2. Add the milk, almond butter, cinnamon, and salt and blend 15 seconds to emulsify the nut butter.
3. Add the protein powder, frozen banana, and frozen blueberries and blend on high for 30 to 40 seconds.
4. Rest the shake 5 minutes before drinking. Ground oats and flax keep absorbing liquid for several minutes, so the shake you pour at minute zero is much thinner than the one you get at minute five.
5. Drink it over 10 to 15 minutes rather than in two. Leftovers keep in a jar filled to the rim in the fridge for 24 hours, though you will want to shake it hard and add a splash of milk.

Tips

• Fiber and fat are what make this a meal replacement instead of just a shake. Strip out the flax and almond butter to save calories and you will be hungry within the hour, which defeats the purpose.
• Batch the dry mix. Blend six servings of oats and flaxseed at once and keep the flour in a jar, and every future shake is 20 seconds faster and one less dirty blender cycle.
• If you drink this daily, use a protein powder with added vitamins and minerals or take a multivitamin. Oats, milk, and berries do not fully cover the micronutrients a mixed meal would.

FAQ

Is it healthy to replace a meal with a shake?

One meal a day is fine for most people when the shake hits real macros like these. Replacing two or more every day starts to squeeze out the micronutrient variety you get from whole food.

Will this actually keep me full?

The 43g of protein, 20g of fat, and roughly 10g of fiber do most of the work. The 20 ounce volume helps too, which is why the recipe does not concentrate it down into a small glass.

Can I make it the night before?

Yes. Fill a jar to the very top so no air is trapped and refrigerate. It thickens overnight, so plan on shaking hard and splashing in 2 tablespoons of milk in the morning.

How do I lower the calories without losing the fullness?

Use unsweetened almond milk instead of 2% and cut the oats to 1/3 cup. That takes it to about 450 calories while keeping the protein and fiber close to where they were.

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