Shakes That Can Replace A Meal

If the shake is to replace a meal, it has to be balanced and nutritious. These drinks are easy to digest, high in fiber, and help control weight.

Shakes that can replace a meal

A balanced diet improves our health and general well-being. Valuable nutrients should not be missing under any circumstances. But can all of these important ingredients be prepared in the form of shakes that can replace a meal?

In this article you will find recipes and more information about the benefits of the drinks. Incidentally, these healthy shakes can also help you lose weight.

Advantages of the shakes

A shake does not always have to be high in calories and excessively sweet (with cream, ice cream, etc.). There are also very healthy variants with ingredients that can surprise you. These shakes have several advantages, which we will look at in more detail below.

They are easy to digest and particularly advisable for people who eat quickly and tend to eat without careful chewing. They also have a filling effect and therefore help to control weight and against food cravings.

  • These high-fiber shakes help prevent constipation.
  • They contain many vitamins and minerals and are therefore a perfect beauty regimen.
  • This means that the meal is not skipped and can also be taken outside the home.
  • They are lactose-free and partly gluten-free.
  • The whole family can enjoy these shakes too.
  • They are ideal before a sporting or mental activity.
  • Despite the many ingredients, preparation is easy and possible in any season.

Orange shake

What does a balanced diet consist of?

In order to be full and at the same time to supply the organism with valuable nutrients, certain foods must not be missing:

  • Fresh or dry fruits and vegetables.
  • Proteins, in this case of vegetable origin: nuts, cereals and avocado.
  • Plant starch : cereal drinks and bananas.
  • Healthy fatty acids : cold-pressed oil, avocado.


Every shake should contain at least one item from each category. Age, weight, daily routine, timing, etc. should also be taken into account during preparation.

Now we come to the different possible combinations for the healthy shakes:


We recommend seasonal products from organic cultivation in order to benefit from all the advantages. Because these shakes in particular offer a variety of flavors and the experience of new delights.

The following ingredients are required for this:

  • Fruits : apple, pear, strawberry, papaya, pineapple, banana, avocado and other types of fruit.
  • Leaf green : spinach, rocket, beetroot leaves and lamb’s lettuce.
  • Nuts : walnuts, hazelnuts, almonds and pine nuts.
  • Dried fruit : plums, raisins, peaches and dates.
  • Cold-pressed oil : olive, almond, sesame, sunflower, linseed and wheat germ oil.
  • Plant-based milk (oat, rice, barley, almond milk), natural fruit juice or water.
  • Sweetener : honey, agave syrup or brown sugar.
  • Additives : brewer’s yeast, pollen, wheat bran, spirulina and wheatgrass.

banana shake

Examples of balanced shakes

To make it easier for you, here are some delicious and nutritious recipes:

  • Green shake : avocado, fresh spinach leaves, ripe banana, rice milk.
  • Red shake : strawberries, cooked beetroot, raisins, macadamia nuts, sunflower oil and blueberry juice.
  • Orange shake : papaya, beetroot leaves, pine nuts, dried peaches, almond oil, oat milk, wheat bran.
  • Yellow shake : pineapple, hazelnut, dates, sesame oil, apple juice and pollen.

How are the shakes taken?

Even if it is a drink, it contains many valuable nutrients and fiber. We recommend drinking the shake slowly and chewing it at the same time to promote digestion and the absorption of nutrients and  to achieve a satiating effect at the same time .

You can even use sweeter recipes in the mornings, with ripe fruits and natural sweeteners. These provide energy and put you in a good mood.

In the evening, we advise you to eat more tasteless fruits, such as apple or pear, and a higher proportion of vegetables, which have a calming effect, promote sleep and help you lose weight.

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