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Thread: Meal Replacement (MRP) Shake Recipe

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    God/dess Will's Avatar
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    Default Meal Replacement (MRP) Shake Recipe

    This MRP is nutritious, healthy, and filling. If one wants to lower the cals, drop one tablespoon of the oil. That will lower cals, and alter the macro nutrient ratios toward higher % of cals from protein/carbs. To figure out what dropping the one tbs of oil does to total cals and macros (if you are tracking such things in your diet): 1tbs of oil = 14g of fat and 120 cals.

    MRP Recipe
    A cunning linguist...

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    Featured Member OJenni!'s Avatar
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    Default Re: Meal Replacement (MRP) Shake Recipe

    thanks Will!

    Here is what I make for a shake:

    1/2 banana
    1 cup of mixed berries
    1 tbs of peanut butter
    1 scoop of soy isolate protein
    1 cup of rice milk



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    God/dess Will's Avatar
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    Default Re: Meal Replacement (MRP) Shake Recipe

    Quote Originally Posted by OJenni! View Post
    thanks Will!

    Here is what I make for a shake:

    1/2 banana
    1 cup of mixed berries
    1 tbs of peanut butter
    1 scoop of soy isolate protein
    1 cup of rice milk
    And what are the cals, macros? That's essential info for people to fit such a shake into their diets.

    And where's the healthy fats?!
    A cunning linguist...

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    Featured Member OJenni!'s Avatar
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    Default Re: Meal Replacement (MRP) Shake Recipe

    Quote Originally Posted by Will View Post
    And what are the cals, macros? That's essential info for people to fit such a shake into their diets.

    And where's the healthy fats?!


    I am not a calorie counting person but I would assume somewhere in the 400-600 range. Grams of fat, sugar, etc... well that I don't know either.

    In terms of peanut butter I use the ground up peanuts that they make at the health food store. No added sugar or perservatives (they grind it in front of you). And while its not exactly that yummy Skippy shit, I am sure it still has a lot of fats in it.



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    Default Re: Meal Replacement (MRP) Shake Recipe

    Quote Originally Posted by OJenni! View Post


    I am not a calorie counting person but I would assume somewhere in the 400-600 range. Grams of fat, sugar, etc... well that I don't know either.

    In terms of peanut butter I use the ground up peanuts that they make at the health food store. No added sugar or perservatives (they grind it in front of you). And while its not exactly that yummy Skippy shit, I am sure it still has a lot of fats in it.
    A few points, 1 tbs of peanut butter is not going to contain that much fat, and it contains no Omega 3, which is a key fat you want. Peanut oil is not terrible, but there's better to be sure.
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    Default Re: Meal Replacement (MRP) Shake Recipe

    My recipe (amounts vary)

    One scoop vanilla whey sweetened only with Stevia. (Atm I am loving MRM brand)

    Frozen Blueberries (or other berries but I just bought the huge bag from Costco)

    Whole or half banana

    Granny Smith apple (great fiber and less sugar in this type)

    Greek yogurt (plain) or regular plain yogurt

    Almond milk (Just a little, I like my smoothies really thick)

    Ice

    For the fat I add any of the following:
    Coconut oil
    Full-fat Coconut milk instead or in addition to the Almond milk
    Hand full of walnuts (my hands are really small, so not that many)
    almond meal (from trader joes)

    I also add quick oats about half the time.
    Sometimes a little cinnamon.

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    Default Re: Meal Replacement (MRP) Shake Recipe

    ^^This recipe also tastes great with Chocolate protein powder. Find the kind sweetened with stevia. And no soy!!

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    Default Re: Meal Replacement (MRP) Shake Recipe

    I am very lactose intolerant. Whey protein gives me stomach cramps (and other unpleasant symptoms) so if I want an alternative what is out there?

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    Featured Member Christany's Avatar
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    Default Re: Meal Replacement (MRP) Shake Recipe

    Quote Originally Posted by ArmySGT. View Post
    I am very lactose intolerant. Whey protein gives me stomach cramps (and other unpleasant symptoms) so if I want an alternative what is out there?
    Are you able to handle yogurt at all? Yogurt contains the bacteria to help produce the enzyme lactase (which is what helps your body to tolerate lactose).

    There's also soy protein powder.

    Lastly, ground bean flour. Legumes contain many similar amino acids, so if you can stand the taste (it's really not that bad I swear).
    Quote Originally Posted by markx View Post
    I'd have to have a "4 simease twin strippers gave me head and then lite themselves on fire" story to blow anybody's mind here.

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    Default Re: Meal Replacement (MRP) Shake Recipe

    Quote Originally Posted by ArmySGT. View Post
    I am very lactose intolerant. Whey protein gives me stomach cramps (and other unpleasant symptoms) so if I want an alternative what is out there?
    Whey isolates are lactose free. If you still have trouble with an isolate such as the one being used in the vid, then it's some other issue you have with dairy. Try a high grade isolate and see what the results are.
    A cunning linguist...

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    Default Re: Meal Replacement (MRP) Shake Recipe

    ^ Yes whey is lactose free. Also try rice and hemp protein. Just say no to soy!

    Lactose intolerant people can also eat yogurt.

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    Default Re: Meal Replacement (MRP) Shake Recipe

    Cottage cheese is also a great source of whey protein, great fro smoothies. Not for lactose intolerant peeps tho.

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    Default Re: Meal Replacement (MRP) Shake Recipe

    Quote Originally Posted by shasta View Post
    Cottage cheese is also a great source of whey protein, great fro smoothies. Not for lactose intolerant peeps tho.
    Shasta, cottage cheese is a source of casein proteins, the major protein in cows milk. Has very different properties from whey, and none of the health benefits of whey. Whey is not just a source protein, has anti cancer/immune boosting, etc properties matched by no other protein. Read whey articles on my site for more info...
    A cunning linguist...

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    Veteran Member Autumn Lily's Avatar
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    Default Re: Meal Replacement (MRP) Shake Recipe

    I just made this tonight! It's super yummy!

    I used Extra virgin olive oil (never heard of Udo's oil) and I don't have any whea protein, so I left that out. But I did use the oatmeal.

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    Default Re: Meal Replacement (MRP) Shake Recipe

    Quote Originally Posted by Autumn Lily View Post
    I just made this tonight! It's super yummy!

    I used Extra virgin olive oil
    Wrong type of fat, or at least not the fat you want here. High omega 3 oils are what you want. Use flax, or flavored fish oil.

    Quote Originally Posted by Autumn Lily View Post
    (never heard of Udo's oil)
    Google search is your friend:

    http://www.udoerasmus.com/products/oil_blend_en.htm

    Quote Originally Posted by Autumn Lily View Post
    and I don't have any whea protein, so I left that out. But I did use the oatmeal.
    In all your life you have never heard of whey protein...for real?

    Anyway, some whey related info:

    http://www.youtube.com/watch?v=-ROkg_y_BP0

    The drink you made had essentially no protein. You need to correct that. Whey is the best of the bunch in my view for various reasons, but you can use others, like soy, etc....
    A cunning linguist...

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    Default Re: Meal Replacement (MRP) Shake Recipe

    I meant to say that is was a great source of whey protein casinate, which it is. It is a good choice for before bed. I learned this trick from bodybuilders.

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    Default Re: Meal Replacement (MRP) Shake Recipe

    Quote Originally Posted by shasta View Post
    I meant to say that is was a great source of whey protein casinate, which it is.
    Um no. Whey and casein are two different proteins. There's no such thing as a "whey protein casinate,"

    The protein found in cows milk is approx 80% casein proteins and 20% whey BTW. Casein and whey have very different properties:

    http://en.wikipedia.org/wiki/Milk#Cow_milk

    Quote Originally Posted by shasta View Post
    It is a good choice for before bed. I learned this trick from bodybuilders.
    Either you are misquoting them or they were mistaken. Cottage cheese is a good pre bed protein source because it's essentially casein protein, which is a "slow" protein.
    A cunning linguist...

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    Default Re: Meal Replacement (MRP) Shake Recipe

    ^^ the liquid is the whey!! Do your research! Caseinate, i spelled it wrong.

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    God/dess Will's Avatar
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    Default Re: Meal Replacement (MRP) Shake Recipe

    Quote Originally Posted by shasta View Post
    ^^ the liquid is the whey!! Do your research! Caseinate, i spelled it wrong.
    Oh brother, I give up...
    A cunning linguist...

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    Default Re: Meal Replacement (MRP) Shake Recipe

    The liquid in the cottage cheese is whey. The casin protein is in the curds.

    For a whey protein supplement the powders are the way to go.

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    Veteran Member Autumn Lily's Avatar
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    Default Re: Meal Replacement (MRP) Shake Recipe

    Quote Originally Posted by Will View Post
    In all your life you have never heard of whey protein...for real?
    No, I said I didn't HAVE any whea protein. I'd never heard of UDO'S OIL ever.

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