Weight Loss Shakes: Building a Meal Replacement the Right Way

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Father Project

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Father Project

weight loss shakes

Using weight loss shakes as meal replacements takes the guesswork out of planning menus, works well when you’re on the go or at work, and aids in weight loss when used properly.

But don't just grab anything off the shelf!

All shakes are not created equal — many are packed with added sugar and artificial ingredients.

Some premade, store-bought shakes are healthy, but when you make them yourself, you always know EXACTLY what's in them.

Knowing how to make your own weight loss shakes — and having the right recipes on hand — will help you reach your goals in no time.

Keep reading to learn how to use weight loss shakes as meal replacements the RIGHT way, and get started today with 8 of our favorite recipes!

A key component to any good weight loss shake is protein. Learn about Fit Father SuperFuel, a specially designed protein powder for men over 40!

 

Do Weight Loss Shakes Actually Work?

Weight loss shakes work better for meal replacements than juices or smoothies because they provide a better balance of protein, carbohydrates, and healthy fats.

A proper balance will help you feel full for longer periods of time, without feeling deprived.

However, use caution when drinking shakes in addition to your usual meals when you're trying to shed pounds.

Shakes can add extra calories (and added sugar if you choose sugar-sweetened protein powder or too many sugary ingredients).

Replace full meals with weight loss shakes to help cut calories.

Weight loss energy needs for men are generally between 1,500 and 1,800 calories daily.

This is a good rule of thumb to follow, though your individualized weight loss calorie requirements depend on your frame size, initial body weight, and physical activity level.

Aim to eat 300-500 fewer calories than your usual daily intake to lose 1 to 2 pounds per week.

If you normally eat 2,800 calories daily, set a goal of about 2,300 calories instead to shed about a pound per week.

This weight loss rate is safe, but also effective for long-term healthy weight management.

Believe it or not, eating small, frequent meals throughout the day is one of the best weight-loss strategies.

Researchers found that eating six meals a day, each providing the same number of calories, led to reductions in body mass index (BMI), total cholesterol, LDL cholesterol, triglyceride levels — and increases in HDL cholesterol (heart-healthy cholesterol) in study subjects.

But eating six meals per day can be difficult and unsustainable.

We recommend eating 2-3 meals, but it all comes down to personal preference and finding what works for you.

Therefore, if your weight loss energy needs are 2,300 calories a day, aim to eat about 500-1000 calories per meal with a healthy snack or smoothie to fill the gaps.

Use meal replacements in conjunction with our free meal plan to develop a solid weight loss strategy.

1 day meal plan

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

1 day meal plan
Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

How to Use Shakes as Meal Replacements

When using nutritious shakes as meal replacements, it’s important to include the right mix of protein, carbohydrates (especially fiber), and healthy fats to boost satiety, curb junk food cravings, and meet your body's nutritional needs.

Use Protein-Rich Ingredients

Choose from the following list of nutritious proteins to create a delicious meal replacement shake.

Make sure your ingredients are free from added sugar.

  • Whey protein powder
  • Casein protein powder
  • Pea protein powder
  • Egg white protein powder
  • Hemp protein powder
  • Brown rice protein powder
  • Mixed plant-based protein powders
  • Low-fat milk
  • Soy milk
  • Protein-fortified almond milk
  • Plain nonfat Greek yogurt

Getting in plenty of protein at meals provides you with a variety of weight loss health and wellness benefits.

Protein helps you feel full from fewer calories, allows your body to burn extra calories and fat throughout the day, and helps you maintain lean muscle mass during weight loss.

Be sure to add some protein to your weight loss shakes.

Meet SuperFuel. The Delicious Protein Shake Packed With 40+ Energy-Boosting Vitamins & Superfoods (Designed For Busy Men)

As a busy guy, it’s challenging to stay consistent with healthy eating. That’s why we created SuperFuel… the delicious “all-in-one” nutrition shake for busy guys 40+ to give your body the protein + key nutrients you need for more energy, fat burning, and muscle building.

Choose Fiber-Rich Carbohydrates for Weight Loss Smoothies

To add carbohydrates and fiber to your meal replacement shake and keep you fuller longer during weight loss, choose from the following carb-rich fruits, veggies, and whole grains:

  • Strawberries
  • Blueberries
  • Raspberries
  • Blackberries
  • Bananas
  • Pears
  • Cherries
  • Oranges
  • Cooked quinoa
  • Oatmeal
  • Apples
  • Mangoes
  • Honeydew melon
  • Other fruits
  • Kale
  • Carrots
  • Cucumbers
  • Pumpkin

Don't Forget the Heart-Healthy Fats

To help boost satiety, lower junk food cravings, and make sure your weight loss shake is well balanced, choose from the following list of heart-healthy fats:

  • Avocados
  • Peanut butter
  • Almond butter
  • Cashew butter
  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds
  • Chia seeds
  • Flax seeds
  • Hemp seeds
  • Sliced almonds
  • Cashews
  • Walnuts
  • Shredded coconut
  • Coconut oil

Toss in Some Flavor for Delicious Weight Loss Smoothies

Last but not least, add a tiny bit of extra flavor to weight loss shakes to make meal replacements more palatable.

Some of these ingredients also contain energizing caffeine to get you through mid-day fatigue.

Choose from the following flavor-enhancing ingredients when preparing meal replacement shakes:

  • Honey (use in moderation)
  • Cinnamon
  • Nutmeg
  • Matcha green tea powder
  • Coffee
  • Dark chocolate
  • Vanilla flavoring

When creating your own nutritious weight loss shakes, you’ll also need a blender to blend together the ingredients — and ice cubes if you have them on hand.

Meet SuperFuel Vegan. The Super Delicious 100% Plant-Based Protein Shake Packed With 40+ Energy Boosting Vitamins & Superfoods

Meet SuperFuel Vegan.
The Super Delicious 100% Plant-Based Protein Shake Packed With 40+ Energy Boosting Vitamins & Superfoods

As a busy guy, it’s challenging to stay consistent with healthy eating… especially if you’re following a more plant-based diet. That’s why we built SuperFuel Vegan… the delicious “all-in-one” nutrition shake to give you the premium 100% plant-based protein + key nutrients you need for more energy, fat burning, & muscle building.
As a busy guy, it’s challenging to stay consistent with healthy eating… especially if you’re following a more plant-based diet. That’s why we built SuperFuel Vegan… the delicious “all-in-one” nutrition shake to give you the premium 100% plant-based protein + key nutrients you need for more energy, fat burning, & muscle building.

Click here to learn more about SuperFuel Vegan the delicious 100% Plant-Based Protein with 40+ powerful superfoods »

Delicious Weight Loss Shake Recipes

Having the right recipes on hand that are nutritious, taste great, and boost energy makes weight loss seem like a breeze.

Try the following mouth-watering, weight loss shake recipes to get started with your weight loss journey.

Nutritional information is provided by the U.S. Department of Agriculture's Food Composition Database.

Spiced Pumpkin Pie Weight Loss Shake

This is a perfect Fall-themed shake, but it is sure to be a hit all year long!

Blend together the following ingredients:

INGREDIENT CALORIES PROTEIN CARBOHYDRATES FIBER FAT
1/2 of a medium frozen banana 53 1 gram 13 grams 2 grams 0 grams
1/2 cup of pumpkin puree 41 1 gram 10 grams 4 grams 0 grams
1 cup of protein-fortified almond milk 80 10 grams 3 grams 2 grams 3 grams
1 scoop of protein powder 85 19 grams 2 grams 1 gram 0 grams
1 teaspoon of coconut oil 40 0 grams 0 grams 0 grams 5 grams
1/4 teaspoon of ground cinnamon NA 0 grams 0 grams 0 grams 0 grams
1/4 teaspoon of pumpkin pie spice NA 0 grams 0 grams 0 grams 0 grams
5 or 6 ice cubes NA 0 grams 0 grams 0 grams 0 grams
TOTAL 299 calories 31 grams 28 grams 9 grams 8 grams

Chocolate Peanut Butter Banana Weight Loss Shake

When you’re in the mood for something sweet but still nutritious and low in calories, give this flavorful recipe a try.

INGREDIENT CALORIES PROTEIN CARBOHYDRATES FIBER FAT
1 cup of protein-fortified almond milk 80 10 grams 3 grams 2 grams 3 grams
1/2 scoop of protein powder 43 10 grams 1 gram 0 grams 0 grams
1/2 of a medium frozen banana 53 1 gram 13 grams 2 grams 0 grams
1 tablespoon of peanut butter 95 4 grams 3 grams 1 gram 8 grams
6 dark chocolate covered coffee beans 43 1 gram 5 grams 1 gram 2 grams
5 or 6 ice cubes NA 0 grams 0 grams 0 grams 0 grams
TOTAL 314 calories 26 grams 25 grams 6 grams 13 grams

Apple Cinnamon Weight Loss Shake

This apple cinnamon recipe tastes so delicious, you'll be shocked to know it works well as a weight loss meal replacement. It tastes just like apple pie!

INGREDIENT CALORIES PROTEIN CARBOHYDRATES FIBER FAT
1 cup of plain non-fat Greek yogurt 141 23 grams 9 grams 0 grams 0 grams
1/4 of a medium apple, cored 24 0 grams 6 grams 1 gram 0 grams
1/8 cup of rolled oats 38 2 grams 7 grams 1 gram 0 grams
1 tablespoon of almond butter 95 4 grams 3 grams 2 grams 9 grams
1/2 teaspoon of ground cinnamon NA 0 grams 0 grams 0 grams 0 grams
A dash of nutmeg NA 0 grams 0 grams 0 grams 0 grams
5 or 6 ice cubes NA 0 grams 0 grams 0 grams 0 grams
TOTAL 298 29 grams 25 grams 4 grams 9 grams

Matcha Green Tea Weight Loss Shake

Because matcha green tea powder contains caffeine, this recipe gives you the extra boost of energy you need to get through long days.

INGREDIENT CALORIES PROTEIN CARBOHYDRATES FIBER FAT
2 cups of protein-fortified almond milk 160 20 grams 6 grams 4 grams 6 grams
1 scoop of protein powder 85 19 grams 2 grams 1 gram 0 grams
1 tablespoon of matcha green tea powder NA 0 grams 0 grams 0 grams 0 grams
1 teaspoon of vanilla extract 12 0 grams 1 gram 0 grams 0 grams
1/2 teaspoon of honey 11 0 grams 0 grams 3 grams 0 grams
1 tablespoon of ground flax seeds 30 2 grams 4 grams 2 grams 1 gram
1/4 cup of sliced cucumbers 9 1 gram 2 grams 0 grams 0 grams
5 or 6 ice cubes NA 0 grams 0 grams 0 grams 0 grams
TOTAL 307 42 grams 15 grams 10 grams 7 grams

Berry Kale Chia Weight Loss Shake

If you choose this flavorful berry, kale, chia protein recipe, you’ll be getting a shake packed with nutrients, and a quick boost of energy to beat mid-day fatigue.

INGREDIENT CALORIES PROTEIN CARBOHYDRATES FIBER FAT
1 cup of plain non-fat Greek yogurt 141 23 grams 9 grams 0 grams 0 grams
1/4 cup of frozen blueberries 27 0 grams 6 grams 1 gram 0 grams
1/2 cup of baby kale 4 0 grams 1 gram 0 grams 0 grams
1/4 cup of frozen sliced bananas 33 0 grams 9 grams 1 gram 0 grams
1 scoop of protein powder 85 19 grams 2 grams 1 gram 0 grams
1 tablespoon of chia seeds 35 2 grams 4 grams 3 grams 2 grams
5 or 6 ice cubes NA 0 grams 0 grams 0 grams 0 grams
TOTAL 325 44 grams 31 grams 6 grams 2 grams

Avocado Banana Weight Loss Shake

Avocado is one of the healthiest fats you can add to a weight loss shake. Add banana and other flavor-enhancing ingredients, and you’ll be pleasantly surprised.

INGREDIENT CALORIES PROTEIN CARBOHYDRATES FIBER FAT
1 cup of protein-fortified almond milk 80 10 grams 3 grams 2 grams 3 grams
1 scoop of protein powder 85 19 grams 2 grams 1 gram 0 grams
1/4 of a ripe avocado 57 1 gram 3 grams 2 grams 5 grams
1/4 cup of frozen sliced bananas 33 0 grams 9 grams 1 gram 0 grams
1/2 cup of baby kale 4 0 grams 1 gram 0 grams 0 grams
1 teaspoon of cashew butter 32 1 gram 2 grams 0 grams 3 grams
5 or 6 ice cubes NA 0 grams 0 grams 0 grams 0 grams
TOTAL 291 31 grams 20 grams 6 grams 11 grams

Strawberry Coconut Weight Loss Shake

You’ll feel like you’re on vacation on a tropical island when choosing this recipe for your next meal!

INGREDIENT CALORIES PROTEIN CARBOHYDRATES FIBER FAT
1 cup of frozen sliced strawberries 53 1 gram 13 grams 3 grams 0 grams
1 cup of protein-fortified almond milk 80 10 grams 3 grams 2 grams 3 grams
1 scoop of protein powder 85 19 grams 2 grams 1 gram 0 grams
1 teaspoon of vanilla extract 12 0 grams 1 gram 0 grams 0 grams
1 teaspoon of ground flax seeds 12 0 grams 1 gram 1 gram 1 gram
1/8 cup of shredded coconut 37 0 grams 2 grams 1 gram 3 grams
1/2 teaspoon of honey 11 0 grams 0 grams 3 grams 0 grams
5 or 6 ice cubes NA 0 grams 0 grams 0 grams 0 grams
TOTAL 290 30 grams 22 grams 11 grams 7 grams

Iced Coffee Weight Loss Shake

When you’re ready for a quick pick-me-up, consider this delicious and nutritious caffeinated treat.

INGREDIENT CALORIES PROTEIN CARBOHYDRATES FIBER FAT
1 cup of protein-fortified almond milk 80 10 grams 3 grams 2 grams 3 grams
1/2 cup of plain nonfat Greek yogurt 71 12 grams 5 grams 0 grams 0 grams
1 cup of strong black coffee 5 0 grams 1 gram 0 grams 0 grams
1/2 cup of frozen sliced bananas 67 1 gram 17 grams 2 grams 0 grams
1 tablespoon of chia seeds 35 2 grams 4 grams 3 grams 2 grams
1 tablespoon of hemp seeds 55 3 grams 1 gram 0 grams 5 grams
5 or 6 ice cubes NA 0 grams 0 grams 0 grams 0 grams
TOTAL 313 28 grams 31 grams 7 grams 10 grams

See the program 38,000 guys over 40 are using to get results like these

Using Weight Loss Shakes to Reach Your Goal Weight

Using shakes as meal replacements is just one component of a healthy weight loss program.

For meals that aren’t shakes, make the Perfect Plate:

  • Fill half of each plate of food with vegetables, particularly lower-calorie non-starchy vegetables.
  • Fill one-fourth of each plate of food with nutritious, protein-rich foods.
  • Fill one-fourth of your plate with fiber-rich carbohydrates and/or heart-healthy fats.

Drink water when you first wake up (at least 2 cups), before meals (2 cups before each meal), and throughout the day.

Get regular exercise to boost your chance at weight loss success — at the very least, try to get in 30 minutes of physical activity every day.

Be sure to get in plenty of sleep (7 to 9 hours each night), avoid stressful situations when you can, and find active outdoor hobbies to enhance weight loss.

Avoid sitting for prolonged time periods by using a sit-stand desk, or taking lots of short walking breaks if you have a desk job. Your goal is to keep moving all throughout the day.

If planning meals, menus, and workouts sound like a tedious task, consider joining a structured weight loss program with proven success.

Fit Father 30X (FF30X) is a weight loss program specifically designed for men over 40, and helps busy fathers lose weight, build lean muscle mass, burn belly fat, and stay healthy for life.

When using FF30X you’ll have access to meal plans, menus, and customized daily workouts (with coaching support) to keep you on track with your weight loss journey.

If you’ve tried weight loss programs in the past and have failed, it’s OK!

FF30X is easy to follow, and makes weight loss feel like a breeze!

Erin Coleman B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 38,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 38,000 guys in over 108 countries that are using FF30X to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »
 

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on weight loss shakes.

FREE WEIGHT LOSS
MEAL PLAN FOR
GUYS 40+

Diets suck.
This Free Meal Plan doesn’t.

Over 200,000 Guys 40+
are using this 1-Day Meal Plan
to lose weight. Click the
button below to get it FREE.

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Father Project

FREE WEIGHT LOSS
MEAL PLAN FOR
GUYS 40+

Diets suck.
This Free Meal Plan doesn’t.

Over 200,000 Guys 40+
are using this 1-Day Meal Plan
to lose weight. Click the
button below to get it FREE.

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