Best Homemade Meal Replacement Shake for Weight Loss and Lean Muscle

peanut butter protein shake — Meal Replacement shake ingredients

If you’re looking for an easy to make meal replacement shake that will satisfy your hunger and help you build lean muscle mass, then this post is for you.

Over the years I’ve probably had thousands of protein shakes.

Shakes, smoothies, and all kinds of blended muscle building cocktails.

Weight loss shakes are BIG business. Shake shacks are popping up like crazy. You can’t walk a block in the city without running into one.

And you can’t get out of a smoothie bar without spending $9.

While these juice joints mix up the freshest ingredients, many of this drinks are full of sugar. And the protein powder they use is of questionable quality.

In this article I will show you how to make a delicious homemade protein shake that will help you lose weight. Not only that, but this shake will help you build lean muscle as well.

Lean muscle mass will help you burn more calories 24/7. So one drink will pay dividends in the form of constant fat loss (as long as you’re active).

Protein Shake Recipe for Rapid Fat Loss

We live in a microwave society where we want things NOW.

The truth is that is takes time to lose weight. It doesn’t happen over night. You don’t gain 30 pounds over night, what makes you think you could lose it overnight?

You can lose weight fast or slow. One of the fastest ways to loss weight, besides not eating, is to replace one meal a day with a protein shake.

One thing you can do is make this quick and easy homemade meal replacement shake to help lose fat and add some lean muscle.

You need lean muscle mass for many reasons. But, two of the most important are:

#1. Lean muscle is correlated with overall health and vitality

#2. Lean muscle mass burns fat. Yes, you read that correctly. Having lean muscle mass actually burns calories while you are at rest.

Anything that is not lean mass is fat. Your body needs fat, but having too much leads to health issues.

Having excess body fat leads to health problems:

Makes your heart and organs work harder.
Leaves you tired with low energy.
Puts you at risk for diseases like diabetes and heart attack and cancer.

Getting to a healthy weight can be hard. But meal replacement shakes can help. These shakes can be used as a meal replacement or a snack if you’re trying to gain weight. The shakes are low in fat and carbohydrates and high in protein , so it works great for building muscle.

I’ve tried a lot of protein shake recipes but this one is my favorite. It’s quick to make and tastes amazing.

Protein Quality Matters

Supplement companies could care less about your health.

90% of them are out to make money at your expense.

This is apparent by the ingredients they use in their products.

Luckily there is a shift to more conscientious companies.

I’m telling you this because there are some protein powders to avoid and some to use.

Avoid any SOY BASED PROTEIN PRODUCTS LIKE THE PLAUGE. In addition to soy, avoid anything with the following ingredients:

Artificial flavors
Anything containing a ‘proprietary blend’
Preservatives
Artificial colors
Any ingredient that sounds like it’s an industrial chemical. Because if it looks like one, it probably is. And you don’t want to eat it. Trust me.

It’s smooth, tasty and easy to drink any time of day. It uses all-natural ingredients (Don’t mind the ON protein in the picture below. I usually use Optimum Nutrition Natural Whey Protein Powder for my shakes. Both are good, but I prefer Optimum Nutrition.)

I have sense raised my standards further. Since protein is important and a staple of my diet, I am more picky with what I eat or drink.

I use Transparent Labs 100% Grass-Fed Whey Protein Isolate. It tastes great, comes from organic sources, and is the best blending protein I’ve used.

The Best Meal Replacement Shake: My Peanut Butter Protein Shake

This meal replacement shake is better than others because it contains natural ingredients.

Most massed produced shakes are complete garbage. They are full of artificial ingredients, fake sweeteners, dyes, preservatives and other additives that ruin your health.

A good rule of thumb to follow is, if it’s in a package it’s probably bad for you.

This homemade meal replacement shake is super easy to make and only requires a few ingredients:

Non-fat Greek Yogurt
Peanut Butter Powder
Egg Whites (use pasturaitzed egg whites in a carton. you can drink them raw without getting sick.)
1 Scoop Quality Protein Powder
Cold, Clean Water (or you can use Bottled Water if you’re fancy like that).
& a Big Blender

You can make big batches of these shakes and store them in the fridge. When you want to drink them, just pull it out, shake it up and chug (or sip).

If you make one shake at a time, then I recommend a Ninja Single-Serve Blender. I’ve had mine since college and love it.

You blend the shake right in the cup you use to drink the shake. Plus, the blender comes with a lid you screw onto the cup so you can drink your shake at work or the gym.

The peanut butter powder is one of my favorite food item discoveries. It taste like peanut butter but has 95% less fat and almost all the protein per serving.

Egg whites in a carton are a close second. You can even drink them straight from the carton. 0 fat, 0 carbs, 0 cholesterol and all the protein of a regular egg. Eggs are one of the best protein sources on Earth. Definitely use eggs in your protein shakes.

How to Make a delicious Peanut Butter Protein Shake

Add 4-6 ounces of water into blender cup
4 tablespoons of peanut butter powder
1/2 cup Non-fat Greek Yogurt
1/4 cup egg whites
1 scoop Protein Powder
1 Banana (Optional)
Blend it all up in your Ninja
Enjoy.

How Do Meal Replacement Shakes Work for Weight Loss?

There’s fewer calories yet it still contains all essential nutrients for optimal body function and health. Excess body fat is caused by excess consumption of things you don’t need. Cut out what you don’t need and you will lose weight. Meal replacements shakes have everything you need and nothing that you don’t.

Peanut Butter Protein Shake Macros

This shake has 50 grams of protein and very low in fat and carbs. It also comes in under 300 calories of clean energy. This shake is 25% of my total daily protein intake and makes it easy to hit my macro numbers by drink one of these a day.

This shake has a complete protein profile because it uses peanut butter, eggs and whey protein. Complete protein sources are essential for getting all your BCAAs.

Branch Chain Amino Acids, or BCAAs, are what make up protein. There are many different BCAAs and they are found in different food sources. Each BCAA is important and has a unique function. Some are better for building muscle, some are better for energy. But you need enough of all of them to maximize your muscle and strength potential. This protein shake helps cover all your bases.

It’s also perfect for dieting or making lean gains. Using peanut butter powder instead of regular peanut butter cuts out 20+ grams of fat. It’s also quite filling and serves as a good breakfast shake, bedtime snack or meal replacement.

The egg whites add a nice texture and flavor to the shake. It tastes a little like cake batter. Everybody knows momma used raw eggs in her cake recipe.

You could easily turn this into a bulking shake by using real peanut butter instead of peanut butter powder. Or for you skinny guys that want to bulk up quick, splash in some heavy cream for extra calories.

Chocolate or Vanilla protein powders work best for this shake.