The ketogenic diet has gained popularity in recent years for its ability to promote weight loss and other health benefits. However, following a strict keto diet with very low carb intake can be challenging, especially for individuals with busy lifestyles. Meal replacement shakes offer a convenient and efficient solution for those following a ketogenic eating plan.
There are now many products for keto meal replacement shakes on the market. However, you can make homemade meal replacement shakes for a ketogenic diet. With just a few simple ingredients, a nutritious keto-friendly shake can be whipped up in minutes for a tasty on-the-go meal. By exploring these recipes and understanding their ingredients, you can gain valuable insights to create nourishing and friendly meal replacement shakes for a ketogenic diet
1. Ketogenic Diet | A Low-carbohydrate & High-fat Diet
The ketogenic diet is a very low-carbohydrate, high-fat diet that aims to induce a metabolic state called ketosis. To achieve ketosis, the diet requires obtaining 75% or more of daily calories from fat, 15-20% from protein, and 5-10% from carbohydrates.
Due to the lack of carbs in the diet, the body must use fat as its primary energy source instead of glucose. As a result, the body burns fat for energy. Consequently, many people nowadays use the keto method for weight loss, more consistent energy levels, and reduced inflammation. Homemade meal replacement shakes for a ketogenic diet offer numerous benefits.
See more: Does the Ketogenic (Keto) Diet work for Weight Loss? | Doctor explains Scientific Breakdown
2. How to Make Meal Replacement Shakes @ Home
Have you ever tried making shakes at home? This is particularly relevant for meal replacement shakes tailored to a ketogenic diet. It is said that the variety and abundance of fat-rich foods suitable for the keto diet are impressive. Moreover, meal replacement shakes offer an easy way to adhere to the ketogenic diet's high-fat, low-carb nutritional profile. Making these shakes at home is not only simple but also allows them to be just as effective as ready-made products available on store shelves. Here are three recipes for Homemade Meal Replacement Shakes for a Ketogenic Diet:
#1. Keto Peanut Butter Shake
Ingredients
- ¾ cup unsweetened almond milk, or milk of choice
- 3 Tbsp heavy cream
- 2 Tbsp peanut butter
- ¼ tsp cinnamon
- 1-2 Tbsp low carb sweetener of choice, to taste
- ⅓ cup ice
- ½-1 scoop protein powder or collagen powder, (optional)
Instruction
- Add all the ingredients to a blender and blend on high for about 30 seconds, or until all the ice is completely crushed.
- Pour the mixture into a glass, garnish with peanuts, and enjoy!
Nutrition Information
Serving: 1 protein shake
Calories: 419 kcal | Carbohydrates: 11.2g | Protein: 22.7g | Fat: 32g |Fiber: 3.7g |Sugar: 2g
* Tips: You can replace the heavy cream with coconut cream and add 1-3 teaspoons of coconut or MCT oil for extra fat. Of course, the nutritional composition will change when you replace these ingredients. You can make other interesting dishes from peanut butter, like keto chewy peanut butter cookies.
Please refer to the recipe and the preparation method in the video:
#2. Keto Chocolate Shake
Ingredients
- ¾ Cup unsweetened almond milk, or milk of choice
- 3 Tbsp coconut cream
- 1½ tsp cocoa powder
- 10g 90%+ dark chocolate, (or keto chocolate chips)
- 1 Tbsp nut butter of choice
- 1-2 Tbsp low carb sweetener of choice, to taste
- ⅓ Cup ice
- 1-3 tsp coconut or MCT oil, (for additional fat, optional)
- Optional Addition: ½-1 scoop protein powder or collagen powder
Instruction
- Add all the ingredients to a blender and blend on high for about 30 seconds, or until all the ice is completely crushed.
- Pour the mixture into a glass, garnish with a little cocoa powder, and enjoy!
Nutrition Information
For a keto chocolate shake made with coconut cream and MCT oil
Calories: 409 kcal | Carbohydrates: 10.3g | Protein: 6g | Fat: 39g |Fiber: 5.7g |Sugar: 1.7g
The keto chocolate shake recipe is ideal for quick breakfasts. If you have more time, consider trying the keto chocolate waffle recipe as demonstrated in the following video:
#3. Keto Pumpkin Pie Smoothie
Ingredients
- 1/4 cup pumpkin purée
- 1/4 cup unsweetened almond milk
- 1/4 cup coconut milk or heavy whipping cream
- 1/4 cup vanilla or plain whey protein or egg white protein powder or collagen powder
- 1/2 tsp pumpkin pie spice mix (you can make your own)
- 1 tsp low-carb sweetener of choice, to taste
- 1 tbsp MCT oil or extra virgin coconut oil (for additional fat, optional)
- 1/4 cup whipped cream or coconut cream on top
Instruction
- Combine all the ingredients in a blender and blend until smooth.
- Then, add a dollop of whipped cream or coconut cream and a dash of cinnamon on top as a garnish.
Nutrition Information
Total per serving, 1 smoothie
Calories: 399 kcal | Net Carbs: 6.7g | Protein: 21.8g | Fat: 39g |Fiber: 3.6g |Sugar: 2.6g
See more:
3. Tips for Homemade Ketogenic Meal Replacement Shakes
Creating homemade ketogenic meal replacement shakes can be a rewarding endeavor when aiming to maintain a keto-friendly diet. To ensure their effectiveness and deliciousness, several tips are invaluable:
Focus on Healthy Fats: Since the keto diet is high in fats, include sources of healthy fats in your shakes. Ingredients like avocado, coconut milk, almond butter, and MCT (Medium Chain Triglyceride) oil are great options.
Incorporate Low-Carb Vegetables and Fruits: To add vitamins, minerals, and fiber without too many carbs, consider low-carb fruits like berries and vegetables like spinach or kale.
Sweeten Wisely: Traditional sweeteners are high in carbs. Opt for keto-friendly sweeteners like stevia, erythritol, or monk fruit to add sweetness without the extra carbs.
Flavor Creatively: Use spices like cinnamon, nutmeg, or unsweetened cocoa powder for flavor without adding carbs. Vanilla or almond extract can also add a lot of flavors. If you prefer a thicker shake, add ingredients like chia seeds or xanthan gum. For a thinner shake, add more liquid such as unsweetened almond milk or water.
Store Meal Replacement Shake in the Fridge: Prepare your keto shake the night before and store it in a portable container in the fridge. This method ensures that your shake stays fresh and ready to consume for 1-2 days. Be aware that some separation of ingredients may occur over time. It's recommended to have a spoon or stirrer handy to mix the shake before consumption. Alternatively, you can re-blend the shake for a smoother consistency just before you head out.
Thank you for reading!