{"id":7968,"date":"2023-08-28T14:22:53","date_gmt":"2023-08-28T14:22:53","guid":{"rendered":"https:\/\/www.suppleam.com\/protein-shake-as-a-meal-replacement-dos-and-donts\/"},"modified":"2023-09-05T09:58:13","modified_gmt":"2023-09-05T09:58:13","slug":"protein-shake-as-a-meal-replacement-dos-and-donts","status":"publish","type":"post","link":"http:\/\/www.suppleam.com\/en\/protein-shake-as-a-meal-replacement-dos-and-donts\/","title":{"rendered":"Protein Shake as a Meal Replacement: Do’s and Don’ts"},"content":{"rendered":"\n

More and more people are discovering the convenient benefits of using (vegan) protein powders<\/a> as an ingredient in oatmeal (protein oats), in yogurt (proyo), in baked goods, but also in meal replacing shakes. In this article, we take a closer look at this topic and discuss how protein shakes can serve as a healthy and convenient meal replacing option.<\/p>\n\n

Written by A.L. Oosterling BSc sports dietitian, NSCA-CPT, ISAK anthropometrist<\/em><\/p>\n\n

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Can protein shakes be used as a meal replacement?<\/strong><\/h2>\n\n

Protein shakes are essentially not created to replace meals, but to easily add extra protein to a healthy diet. While protein shakes are not meant to replace a full meal by themselves, they can serve as a liquid meal if you include the necessary nutrients typically found in a balanced, healthy meal. Think of grains, fruits, vegetables, healthy fat sources. This way your protein shake not only contains proteins, but also carbohydrates, fats, vitamins and minerals, which makes it a complete meal.<\/p>\n\n

Protein shakes vs. Traditional Healthy Meals<\/strong><\/h3>\n\n

Comparing protein shakes to traditional meals is essential. This way you can find out exactly what is missing so you can add it to your shake or eat it at a later time. <\/p>\n\n

Nutritional values per serving<\/strong><\/td>Vegan protein shakes with water<\/strong><\/td>Traditional healthy meals <\/strong><\/td><\/tr>
<\/td>Example: 40g SUPPLEAM vegan protein powder in O.G. Vanilla350-400ml water 122 kcal | 31g protein | 2.1g carbohydrates | 0.3g fats | 0g fiber<\/td>Example stir-fry with:75g uncooked weight brown rice150g smoked tofu50g red onion150g bokchoi,15g ginger30ml soy sauce30ml vegan oyster saucelime juice550 kcal | 33g protein | 66g carbohydrates | 10g fats | 3g fiber<\/td><\/tr>
Calories<\/td>122 kcal<\/td>400-700 kcal<\/td><\/tr>
Protein <\/td>31g <\/td>20-50g<\/td><\/tr>
Carbohydrates <\/td>2<\/td>40-80g<\/td><\/tr>
Fats<\/td>0<\/td>3-10g<\/td><\/tr>
Fiber<\/td>0<\/td>2-10g<\/td><\/tr>
Vitamins and Minerals mix<\/td>not present<\/td>present <\/td><\/tr><\/tbody><\/table><\/figure>\n\n

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Protein shake as a meal replacement that fits within a healthy lifestyle<\/strong><\/h2>\n\n

Vegan protein shakes<\/a> can serve as convenient meal replacements, especially on busy days or when you’re on the go. To turn your shake into a complete meal, you only need to add healthy fats such as avocado or nut butter, but also fruit or vegetables for extra fiber and micronutrients. Last but not least, you need a carbohydrate source to make it a balanced protein shake, such as oatmeal and strawberries. This way you can adapt your shake to your specific nutritional preferences and ensure a balanced meal replacement.<\/p>\n\n

Protein shake to healthy meal shakes checklist <\/strong><\/h2>\n\n
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Protein Shakes as a Quick Meal; No time for a blender<\/strong><\/h2>\n\n

In a time-driven world, finding quick and nutritious meal options can be a real challenge. This is where protein shakes can come to the rescue. Combined with fresh fruits, vegetables and nutritious grains, they provide a convenient solution for hectic days. But what if you don’t even have the time to use a blender? In such cases, a simple protein shake (shake water or milk with a scoop of protein powder in a protein shaker) can serve as a bridge to a moment when you do have the opportunity to prepare a more extensive and complete meal.<\/p>\n\n

The idea is not to think of the protein shake as a complete meal replacement, but rather as a protein-rich snack or partial replacement. This strategy can help you bridge those periods when extensive meal prep is simply not feasible. In the end, a well-rounded meal featuring everyday foods will be served later in the day to ensure that the protein shake plays its part in a thoughtful and intentional eating plan.<\/p>\n\n

Homemade Meal Replacement Shakes vs. Ready-Made Meal Replacement Shakes<\/strong><\/h2>\n\n

In a world where everyone is busy and time is precious, meal replacements have become increasingly popular as a convenient option for people on the go or who don’t have time to prepare elaborate meals. However, the choice between homemade meal replacements and ready-made meal replacements raises many questions. What is the difference between these two? Which is healthier? Here the pros and cons:<\/p>\n\n

Pros homemade meal replacement shakes<\/strong><\/td>Cons homemade meal replacement shakes<\/strong><\/td><\/tr>
– Can be adapted to specific nutritional needs and avoid allergens– Healthier than a ready-made meal replacement, because in addition to a vegan protein powder, you’re also using basic whole foods. <\/td>– Making homemade meal replacement shakes takes more time than a ready-made meal replacement shake.<\/td><\/tr><\/tbody><\/table>
Pros and Cons of homemade meal replacement shakes.<\/figcaption><\/figure>\n\n
Pros ready-made meal replacement shakes<\/strong><\/td>Cons of ready-made meal replacement shakes<\/strong><\/td><\/tr>
– Ready-to-use meal shakes excel in convenience. They often only need to be mixed with water. – They are useful for people who are not skilled in cooking or who are on the go.<\/td>– Ready-made meal replacement shakes sometimes contain preservatives and added sugars that reduce the overall nutritional value. – No control over the ingredients– Contains only processed food, so less healthy than a homemade meal replacement shake.<\/td><\/tr><\/tbody><\/table>
Pros and Cons of ready-made meal replacement shakes<\/figcaption><\/figure>\n\n

Protein shake as a diet shake for weight loss <\/strong><\/h2>\n\n

Protein shakes<\/a> can help with weight loss because they are relatively low in calories and high in protein. To lose weigh of which mostly body fat you need to take in fewer calories than you need and eat more protein. A simple protein shake contains relatively few calories and a lot of protein. A protein shake therefore can fit perfectly in a period when it’s your goal to lose weight. A balanced plan with protein shakes and healthy meals can produce lasting results. Here are some tips: <\/p>\n\n

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  1. Choose a vegan protein powder<\/a> with high-quality<\/a> proteins.<\/a><\/strong> A vegan protein powde<\/a>r with at least 70% protein per 100g of product, extra essential amino acids and no added sugars, fats or other carbohydrates. A protein powder should mainly provide protein.<\/li>\n\n\n\n
  2. Consider enriching your protein shake with fiber. <\/strong>Fibers are found in whole grains (oats, wheat bran, cooked brown rice, cooked quinoa, cooked legumes), vegetables (such as spinach, beetroot, kale) and\/or fruit. This helps to increase the nutritional value and will help you feel fuller for longer.<\/li>\n\n\n\n
  3. Maximum 1 simple protein shake as a meal replacement.<\/strong> A simple protein shake with 40g of high quality vegan protein powder<\/a> and water contains 122 kcal and 30g of protein. This means that a protein shake fits well within a low-calorie diet, but if you replace several meals with a simple protein shake, you run the risk of lacking nutrients. By definition, a diet with fewer calories (energy restriction) produces deficits. When you eat only one type of food, you’re depriving your body of even more essential nutrients. Do you want to replace another meal? Then make sure to add vegetables, fruit, grains and healthy fats.<\/li>\n\n\n\n
  4. Protein shake as a snack.<\/strong> Consider using a protein shake as a snack when having cravings or feel most hungry, for example between lunch and dinner. <\/li>\n\n\n\n
  5. Combine protein shakes with regular exercise.<\/strong> Exercising not only burn calories, but also helps maintain muscle mass during weight loss. The latter is particularly true when it comes to strength training. <\/li>\n\n\n\n
  6. Listen to your body.<\/strong> If you’re feeling hungry or if your energy levels are low, it may be time to eat a full meal instead of a shake.<\/li>\n\n\n\n
  7. Vary the flavors and ingredients<\/strong> to keep your protein shakes interesting and varied.<\/li>\n\n\n\n
  8. Remember that it is important to follow a balanced and sustainable diet that suits you.<\/strong> Protein shakes can be a useful addition, but they should never be the sole source of nutrition. Consult with a (sports) dietitian to tailor a plan that meets your needs and produces healthy long-term results.<\/li>\n<\/ol>\n\n
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    How to make an easy <\/a>vegan protein shake<\/a> as a meal replacement for weight loss?<\/a><\/strong><\/h2>\n\n

    Do you want to lose weight? Then calories are the most important thing. This is why we’ll show you 3 easy protein shake recipes from the least kcal to slightly more kcal, but more satiating. With frozen strawberries, unsweetened almond milk, vegan protein powder and healthy additions like spinach, you get a delicious and nutritious shake that will help you reach your goals.<\/p>\n\n

    Basic<\/strong><\/td>Basic with (red) fruit <\/strong><\/td>As a meal replacement<\/strong><\/td><\/tr>
    – 40g SUPPLEAM vegan protein powder,<\/a> flavor of your choice – 400 ml unsweetened almond milk (or water, then -50 kcal)<\/td>– 40g SUPPLEAM vegan protein powder,<\/a> flavor of your choice – 400 ml unsweetened almond milk or water– 200g (frozen) strawberries or \u00bd banana (\u00b160-70g)<\/td>– 100g (frozen) mango or \u00bd banana (\u00b160-70g)– 400ml unsweetened almond milk – 40g SUPPLEAM vegan protein powder,<\/a> flavor of your choice– 10g oats – 10g nut butter of your choice or chia seeds– optional 1 handful (\u00b150g) of fresh spinach leafs or 1 cube of frozen leaf spinach<\/td><\/tr>
    With almond milk: 175 kcal & 32g protein <\/td>235 kcal & 34g protein<\/td>350 kcal & 40g protein<\/td><\/tr><\/tbody><\/table>
    Vegan protein shake recipes for weight loss<\/figcaption><\/figure>\n\n

    How to prepare:<\/strong> mix all ingredients in a blender until creamy consistency. These shakes are low in calories but high in protein, making them a perfect choice for weight loss.<\/p>\n\n

    Protein shakes as a meal replacement for gaining weight (weight gainer)<\/strong><\/h2>\n\n

    A protein shake in a concentrated source of protein and essential amino acids. It is not necessarily made to gain weight. To gain weight, you need to take in more calories than you expend. If you want to gain muscle mass in a targeted manner, you will also have to pay attention to protein and strength training in addition to the total amount of calories. To transform a protein shake into a meal replacement that provides sufficient protein and calories to support weight gain, you’ll need to incorporate additional ingredients. A shake that focuses on gaining weight is often referred to as a \u201cweight gainer\u201d in fitness. Here are some tips:<\/p>\n\n

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    1. Do not choose water, but vegetable milk with the most calories.<\/strong> The liquid is the basis of your protein shake that can already provide a lot of calories. Plant-based milks with the most calories are: <\/li>\n<\/ol>\n\n