Diet Shakes: Why Use Them and How To Make Your Own

For those who are in need of a manageable, healthy diet which also happens to be low-maintenance and doesn’t require a great deal of thought, time, or heavy meal preparation, diet shakes are a simple solution.

What They Do

Many people with on-the-go lifestyles choose diet shakes to replace both breakfast and lunch, with the idea of eating a sensible dinner. This can work if you plan accordingly.

Diet ShakesReady-made diet shakes are especially low on the calorie count, however, unless you snack in between, depending on your lifestyle, this can leave you utterly famished by dinnertime. When that happens, it may be very difficult to resist over-eating or over-indulging.

A way around this issue is by having a sensible breakfast, medium lunch, and drinking a shake for dinner. Why dinnertime? Because this is the last main meal of the day, when most of your energy has already been used up, so you will be more comfortable and less ravenous, plus you will get the calories you need during the day to keep yourself going.

Making Your Own Diet Shakes

Store-bought, pre-made diet shakes can be costly, and may (or may not) offer as much nutritional value as they claim. Making your own diet shakes doesn’t have to be difficult.

All it takes is a simple purchase of some staple ingredients to use throughout the week, such as:

  • Flax seed
  • Chia
  • Wheatgerm
  • Steel-cut oats
  • Almond milk (or cashew milk, soy milk, coconut milk)
  • Dried fruit (dates, apricots, apples, etc.)
  • Bananas (dice and freeze them)
  • Strawberries, blueberries, blackberries, raspberries (freeze them)
  • Kiwis
  • Avocados
  • Kale, spinach, bok choy, chard (wash, blot dry, and freeze it)
  • Plain, low-fat yogurt
  • Cocoa powder
  • Matcha powder
  • Maca root powder
  • Peanut/cashew/almond butter
  • Peaches (slice and freeze)
  • Apricots (slice and freeze)
  • Nectarines (slice and freeze)
  • Carrots (steam until just slightly soft and freeze)

The list could go on, but you get the idea. Now, what to do with all of these things? Here are two easy home-made diet shake recipes to keep you going any time of day:

Peanut Butter Chocolate Shake

1 fresh banana or several slices of frozen bananas

½ cup of frozen strawberries

1 avocado

1 large kale leaf

¼ cup bok choy (or spinach/chard)

½ cup of plain, low-fat yogurt

1 tablespoon of peanut butter

½ teaspoon of flax seed

1 cup of dark chocolate almond (or soy) milk

 Blend everything together until smooth. For an extra slushy texture, simply add 3-6 ice cubes.

Orange Cream Protein Shake

1 fresh banana (or again, several pieces of frozen banana)

1 mandarin orange, peeled and wedges separated

½ cup of unsweetened orange juice

½ cup of plain almond, cashew or soy milk

½ cup of plain, low-fat yogurt

½ teaspoon of chia seeds

1 teaspoon of protein powder

Blend until creamy. Add ice cubes if desired for more slush.

TIP: For a slightly green twist, add in 1 chard leaf and ½ teaspoon of matcha powder. Or, to make it chocolate orange, substitute plain for dark chocolate almond or soy milk, and add ½ teaspoon of cocoa powder.