I have a high metabolism and work out very hard, so I need to eat a lot. On days I work out, I eat about 6-7 times a day. Since I don’t have time to be eating all day long as I work a full time job and want to have a life outside of being in the kitchen, two of my meals have always been meal replacement shakes.
I have found that the majority of the meal replacement shakes (MRP’s) out there are too low of calories for me, or the macros or not to my liking. There are many of them out there in the 200-300 calorie range, which works fine for a lot of people, but I usually consume about 400-500 calories per meal. I found an MRP years ago called Macrobolic MRP. It had a macro ratio of 45% carbs, 35% protein and 20% fat, and was 380 calories. I would combine it with some almond milk, which would put it up to around 450 calories. The macro ratio for me works well, it tasted decent, was relatively inexpensive and was quick and easy.
Unfortunately, a few months ago they stopped making this product. I wasn’t too thrilled since I have been using it for years, and had to see if there was an alternative. Instead, I decided to simply make my own. While not quite as convenient as tearing open a packet and mixing it up, this recipe is still quick, easy and tastes great!
Here is a list of the ingredients you will need:
- 1 1/2 scoops MuscleTech Vanilla Phase 8 Protein (62 grams)
- 40 grams Quaker Old Fashioned Oats
- 1 cup Silk Almond Milk Light (240 grams)
- 6 tablespoons Liquid Egg Whites (92 grams)
- 2 tablespoons PB2 Powdered Peanut Butter (12 grams – optional)
- 6 ounces of filtered water
Simply combine all the ingredients in a blender, and blend on high for 30-60 seconds. If you prefer, you can add some ice to make it extra thick. The PB2 powdered peanut butter is optional, but if you like peanut butter, you will definitely want to add it! You need to have a good blender in order for the oats to get chopped into very fine pieces. If your blender is not powerful enough, you will have little chunks of oats which is not good.
The total calories is 510. This is probably too high in calories for many people, so you can simply cut all the ingredients in half to make it around 250 calories, or any percentage to suit your caloric needs.
You do not need to use the brands I am mentioning. Those are just what I use, and the MuscleTech Vanilla Phase 8 protein is delicious and works well since it is a protein blend. However, there are many other proteins out there that will work just fine. I am not sponsored by anyone, so I am not trying to get you to buy anything! If you enjoy this meal replacement protein smoothie, please let me know in the comments below and please share this article with your friends!
The macro ratio is approximately 37% Carbs / 17% Fat / 46% Protein
** Note: You can add more or less protein and oats to adjust it to your macro needs