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Liquid Meals

Timeless Nutrition Tips...

Meal substitutes are a convenient way to reduce calories. A typical meal substitute in powder form is Slim Fast and in liquid and bars is Ensure. Meal substitutes should provide protein and be low in fat and calories. They should be labeled with the amount of calories per serving and the percentages of protein, carbohydrate, and fat. The total number of calories per serving is predetermined so it is easier to keep track of the daily consumption of calories.

Liquid Meals

The makers of Slim Fast and Ensure spend millions of dollars every year advertising the their products for quick weight loss and extra energy. But you can save a lot hard-earned money by making your own "meals in a glass". However, before doing so, there are a few facts that are essential to making smart choices and getting the most out of your liquid meals.

When making yourself a "meal in a glass", do remember that many shakes and smoothies are high in calories due to the intent of replacing solid foods. Therefore, be sure your liquid meal is your entire meal if you are trying to lose weight. For those wishing to gain weight, eating solids with a liquid meal can help.

The biggest nutrition downfalls of liquid meals are protein and fiber -- they do not contain enough. Read product labels of the ingredients going into your recipe so as to be sure you get adequate fiber and protein content. In commercial products such as those mentioned above, the fiber contents vary widely. Slim Fast provides about 5 grams of fiber, while Carnation Instant Breakfast has less than 1 gram. Regarding protein, Slim Fast with Soy has 15 grams of protein, Boost and Ensure have between 8 and 10 grams, and Carnation has only 4 grams of protein.

Another important note to remember is that you do still need solid foods every day. To aid in fiber, eat fruits and vegetables every day. A mid-day fruit snack is a great way to incorporate more fruit in your diet.

Two conditions that warrant the avoidance of liquid meals are diabetics and those who are lactose intolerant. Diabetics need to be wary of the high carbohydrate content and if you suffer from lactose intolerance, shakes and smoothies can exacerbate the problem due to dairy content. For this dilemna, making your own can help tremendously, as you can purchase lactose-free milk, etc.

Do take note as well, that when you are ill, your body requires higher amounts of calories and protein to aid in recovery. A smoothie or shake can give you the perfect nutrition boost in times of illness. Smoothies

Home Made Meals In a Glass

Following are some home made recipes for you. They all contain between 200 and 300 calories each and will sustain you for three to four hours. If you get bored with the flavors, add extracts such as almond, orange and peach to shakes or try using different fruit and juice bars.

High Protein Milkshake

1 cup fortified milk
1 large scoop ice cream
2 tablespoons butterscotch, chocolate or fruit syrup
1 teaspoon vanilla extract

Place all ingredients in blender or mixer. Blend at low speed until creamy.

Recipe makes one serving.

Calories: 485
Protein: 22g


Fake Shake

1 frozen citrus fruit juice bar (about 2 ounces)
1 cup chilled soy-based milk substitute
1 teaspoon vanilla extract

Thaw fruit bar slightly (five to ten minutes until soft). Break into pieces in blender. Add other ingredients and blend on low speed for ten seconds. For more citrus flavor, add 1-tablespoon frozen orange juice concentrate and 1-teaspoon sugar.

Recipe makes one serving.

Calories: 190
Protein: 3g


Home Made Peanut Butter Shake

1 cup vanilla-flavored nutritional supplement
1 pint low-fat vanilla ice cream
1 cup water
1 cup ginger ale
One banana
5 tablespoons peanut butter

Add all ingredients to blender and mix thoroughly until smooth. Refrigerate unused portion.

Recipe makes four servings.

Calories: 285
Protein: 9g


Instant Breakfast Shake

1 package Instant breakfast mix
1 cup whole milk
1 cup nonfat dry milk powder
1 cup sherbet, flavor of choice (two to three scoops)

Blend until smooth. Add more milk for thinner shake. If too sweet, add a few drops of lemon juice. Use flavor extracts to vary flavor when vanilla ice cream is used.

Recipe makes one serving.

Calories: 640
Protein: 24

High Calorie Drinks and Shakes

If you are looking for more protein or a meal replacement beverage with a kick, try these high calorie drinks and shakes.

Toss some extra yogurt into your pre or post-workout smoothie. In a study of people on a high calorie diet, those who got 25 percent of calories from protein burned 227 more calories a day. They also stored less body fat than those who got fewer calories from protein.

You burn off up to 35 percent of calories from protein through digestion alone. Fats and carbs only burn 5 to 15 percent. One Greek yogurt can have over 15g of protein. That is muscle in the making!

Chocolate-Peanut Butter Shake

1/2 cup heavy whipping cream
3 tablespoons creamy peanut butter
3 tablespoons chocolate syrup
1-1/2 cup chocolate ice cream

Blend in blender. Calories per serving: 1070

Strawberry Crush

2 cup frozen strawberries
1/2 cup crushed pineapple
1/2 cup water
1/2 medium banana
6 tablespoons sugar
1/4 cup lemon juice
2 tablespoons honey

Blend in blender. Calories per serving: 640

Peaches and Cream

1 cup milk
1 cup canned peaches
1 cup vanilla ice cream
1/4 teaspoon salt
1/4 teaspoon vanilla

Blend in blender. Calories per serving: 630

Hot Chocolate

3 oz. milk chocolate
1/4 teaspoon vanilla
1 teaspoon butter
1 cup Half and Half

Melt chocolate and butter.
Add vanilla and slowly stir in Half and Half, small amounts at a time.
Reheat to desired temperature. Calories per serving: 416

Apple Pie a la Mode

1 cup apple pie filling
1/2 cup milk
1 cup vanilla ice cream
Dash of cinnamon

Blend in blender. Calories per serving: 525

High-Calorie Breakfast Shake

1 cup Half and Half
1 packet Carnation Instant Breakfast
3/4 cup ice cream

Blend in blender. Calories per serving: 505

Grape Slush

2 grape juice bars
2 tablespoons corn syrup
1/2 cup grape juice or 7-Up
1 tablespoon corn oil

Blend in blender. Calories per serving: 493

Orange Sherbet Shake

3/4 cup orange sherbet
2 tablespoons corn syrup
1/2 cup 7-Up
2 tablespoons corn oil

Old-fashioned Milkshake

1 cup whole milk
1 cup ice cream

Blend in blender. Calories per serving: 420


Freebie! Informational sheet on a High Calorie Liquid Diet.

Click the pic to download this 2 page PDF file that includes some great tips PLUS more great recipes!

High Calorie Liquid Diet Thumbnail Image