When you're on the go and don't have time to sit down for a meal, a bag of chips can seem like your easiest option, but your waistline sure won't thank you for this decision making. Have a blender? You can whip up healthy smoothies that will serve as meal replacers in mere minutes.
While many store-bought drinks and homemade smoothies are high in sugar and low in protein, fat or fiber, all you need is a little insight and you'll be able to drink up a nutritious concoction.
Wendy Bazilian, DrPH, RD, is the author of The SuperfoodsRx Diet
, and says that you should opt for shakes and smoothies with at least 325 to 400 calories, 15 to 25 grams of protein, at least 5 grams of fiber, and about 10 to 13 grams of fat from healthy options such as avocado, fish oil, olive oil, or nuts.
The following 7 shakes and smoothies give you the goodness of a well-balanced meal when time is tight or you're just in the mood for them.
1. Isopure Original
This company's motto is "protein so pure you can't see it," which they certainly back up with this protein-rich drink. The Alpine Punch tastes like juice and has 40 grams of whey protein and 25 grams of carbs in a 20-ounce bottle. Pair this 260-calorie drink with ½ an avocado or a handful of nuts.
2. Orgain Organic Nutritional Shakes
This all-organic shake comes in creamy chocolate fudge, sweet vanilla bean, strawberries and cream, and iced café mocha. Each has 16 grams of protein from grass-fed whey and casein powder in an 11-ounce container with 255 calories, 7 grams fat, and 2 grams fiber. Make sure to have a handful of nuts, some sliced avocado, or yogurt with fruit to round out your meal. You can find this product in CVS and Rite Aid as well as grocery stores.
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3. EAS Myoplex Original Shake
This drink, which has 300 calories in a 17-ounce carton, has 42 grams of protein from whey and pea powders. Have a sweet tooth? Tr their dessert-like flavors including chocolate, vanilla, and cookies and cream. You can pick them up in stores like Target, Walmart, and CVS.
4. CalNaturale Svelte Protein Shakes
These shakes are low in sugar and made with organic, non-GMO soy protein. They also come in great flavors like banana crème, cappuccino, and spiced chai, as well as chocolate and French vanilla. At only 180 calories in an 11-ounce bottle, you'll get 11 grams of protein. You can find them at The Vitamin Shoppe and Whole Foods.
5. Ensure Copycat
Ensure doesn't have a proper amount of protein to make a complete meal, seeing as it only has 9 grams per 8-ounce bottle, but John's Hopkins nutritionist Joshua Nachman has an Ensure copycat that will do the trick. Complete with almond milk, almond butter, and protein powder, it has 21 grams of protein, 526 calories and 43 grams of fat in an 8-ounce glass.
½ c almond milk
½ c coconut milk
2 Tbsp almond butter
1-2 Tbsp honey
1 Tbsp cocoa powder
1 Tbsp Vega or whey protein powder
6. Peanut Butter Banana Power Breakfast
The Greek yogurt and peanut butter provide this concoction with 25 grams of protein as well as 8.5 grams fat and 6 grams fiber. This power smoothie has 370 calories per serving.
1 medium banana
½ c fat-free plain Greek yogurt
1 c fat-free milk
1 Tbsp cocoa powder
1 Tbsp natural peanut butter
6 ice cubes
7. Get-Ahead Gingerbread Smoothie
This tasty gingerbread smoothie is a great meal replacement or post-workout treat. It comes in at 420 calories, offering up 24 grams protein, and 39 grams carbs per serving.
7 oz 2% Greek yogurt
1 c ice cubes
¼ c frozen sliced banana
2 Tbsp almond butter
1 Tbsp molasses
1 tsp grated ginger
¼ tsp cinnamon
⅛ tsp each nutmeg and cardamom
Simply blend up all of the above recipes and take a sip! Each one makes a serving.
Do you love smoothies and meal replacement shakes?
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