Keto Meal Replacements: How & Which Ones

Keto Meal Replacements: How & Which Ones
Daniel Thompson

on August 15, 2019

Whether you’re looking to lose weight or just need something quick to grab on your way out the door in the morning, meal replacement shakes can be a helpful addition to your keto diet. 

Not only are they delicious, but when made with the right ingredients, meal replacement shakes can curb hunger, boost your energy and help you hit your all-important daily macros. Ready to blend one up? Here are a few helpful pointers for making nutritious shakes along with nine of our favorite recipes for keto-friendly meal replacements. 

Meal Replacement on Keto

Studies have shown that incorporating meal replacements into a regular diet can be a helpful tool for losing weight, particularly among adults who are overweight and obese. Meal replacement shakes help fill you up but typically contain fewer calories than a standard sit-down meal, resulting in weight loss. 

Even if weight loss isn’t your goal, there are plenty of reasons to incorporate shakes into your keto diet. One of the main reasons is that they can significantly boost your protein intake, which is paramount for keto dieters. 

When you’re following the keto diet, you should aim to get between 15% and 35% of your daily calories from protein. For most people, that will be between 70 and 90 grams of protein per day. Your individual needs will vary based on your age, weight, activity level, fitness goals, and other factors. 

Keto meal replacement shakes are made with high quality, low-carb protein sources that help you hit those daily protein goals. Our Bone Broth Protein Powder, for example, contains 21 grams of protein per serving.

There are many different keto-friendly options for protein powder out there. A few of the most popular kinds are whey protein isolate, which is derived from dairy; collagen powder/collagen peptides, made from animal byproducts like hide and bones; and bone broth powder, typically made from the bones of chicken or beef. 

There are also protein powders made from eggs, peas, rice and more. To learn about the subtle differences between them and decide which one is the right ingredient for your meal replacement shake, check out our article on the Best Keto Protein Powders

Meal replacement shakes can serve up a healthy dose of vitamins and nutrients that may be lacking in your regular diet. Some common shake ingredients include berries, which are packed with disease-fighting antioxidants, avocados, which are rich in heart-healthy monounsaturated fats, and almond butter, which brings a hearty serving of the micronutrients calcium, potassium, manganese, and magnesium. You can also mix in healthy fats like MCT oil, which provides fuel the body can immediately burn and turn into energy rather than storing. 

Finally, meal replacement shakes are the ultimate grab-and-go food, easy to sip while commuting, after going to the gym or even while on a conference call. To speed up shake preparation time, portion out ingredients into fridge-friendly containers during your weekly meal prep. When you’re ready for a shake, dump the ingredients in the blender, hit a button and your shake will be ready in no time. 

So let’s get blending! Try incorporating one of these keto meal replacement shake recipes into your diet this week. 

Cocoa Almond Low Carb Protein Shake

Are you a milkshake lover? If so, you’ll love the creamy, cocoa goodness of this almond butter based shake (click the link and scroll down for the recipe!). Sweetened with erythritol and bulked up with the keto protein powder of your choice, it’ll satisfy your sweet tooth and your protein needs without overloading you with carbs. 

You’ll find that almond butter is used as the thickening agent in many keto meal replacement shakes. It works well and tastes good too--just be sure to look for one with no added sugar, and aim for no more than 3 grams of net carbs per serving. You can easily swap in walnut butter, pecan butter or macadamia nut butter, too.  

Acai Almond Butter Smoothie

Acai berries are a veritable superfood. Unlike most fruits, which are high in sugar, this dark purple berry is comparatively low in sugar and high in fat, making it the perfect fruit for keto followers. Acai berries are rich in antioxidants like anthocyanin, which may lower oxidative stress and inflammation and promote brain health.

This acai almond butter smoothie calls for acai puree, which can be found in the freezer section of most health food stores. Between the acai, the avocado and the almond butter found in this shake, there’s enough natural flavor that adding sweetener to this recipe is totally optional. 

Green Breakfast Smoothie

With so many delicious protein sources to choose from, breakfast is one of the most versatile meals on the keto diet. But when you need a break from meat and eggs, a smoothie is just the ticket to a full stomach and the energy you need to power your day. 

Try this green breakfast smoothie. It combines powerhouse veggies like celery and spinach with matcha, an antioxidant-rich tea that’s hailed all over the world for its energy and metabolism-boosting properties. One cup of matcha has the same amount of antioxidants as ten cups of brewed green tea (and it’s not just for smoothies--you can drink it on its own, as well!). 

Chocolate Fat Bomb Shake

You know and love fat bombs as a keto snacking staple, but did you know you can make them in liquid form, too? This decadent meal replacement shake is made with sunflower seed butter, which is a great option for keto followers with allergies or sensitivities to tree nuts. It’s gluten-free and egg-free, as well. 

This shake gets its sweetness from all-natural monk fruit sweetener, one of our favorite keto-friendly sugar alternatives. Monk fruit’s sweet taste is unique in that it comes not from sugars, but from antioxidants, which results in a sweetener that’s free from both carbs and calories. 

Blueberry Coconut Chia Smoothie

If a traditional fruit smoothie is more your style, this blueberry coconut chia smoothie is right up your alley. It’s made with frozen blueberries and Greek yogurt, two keto staples you probably already have in your fridge and freezer. It also uses chia seeds, which contain healthy omega-3 fatty acids as well as fiber, iron, and calcium.

The health benefits of blueberries are practically endless: aside from being a great source of natural sweetness, they have properties that promote heart health, diabetes management, healthy blood pressure and more. 

Mint Coco Smoothie

We’ve established the many benefits of meal replacement shakes, but some people still find smoothies to be sweeter than their liking. If you fall into this camp, try this subtle coconut mint smoothie. It’s made with hearty cauliflower and avocado so there’s not overpowering sweetness, and you can adjust the amount of mint to suit your tastes.

Mint is a cooling plant species that’s been used for centuries for its medicinal properties. It’s known to alleviate digestive tract irritation and soothe upset stomachs, and it may improve memory and brain function. 

In one study, researchers found that students who smelled peppermint oil before a test showed marked improvements in memory. In another study, smelling peppermint oil while driving increased alertness and decreased levels of frustration and fatigue.

Tropical Pink Smoothie

Who knew the keto diet could be so exotic? This fuschia-hued concoction is made with dragonfruit, which packs a healthy serving of protein and dietary fiber, and Galia melon, a tasty hybrid between cantaloupe and honeydew.  

At just over 400 calories with 24 grams of protein and 28 grams of fat, it’s a shake that’s as filling as it is appetizing. Look for dragon fruit when it’s in season--June through September in North America. 

Cinnamon Almond Butter Breakfast Shake

Most of us reach for coffee when it feels like our brain is off to a slow start in the morning, but next time your mind is feeling a little foggy, try this cinnamon-based breakfast shake instead. 

In studies on mice, researchers found that consuming cinnamon strengthened connections within the brain that improve brain function and memory and may also stimulate learning. If that’s a little too much information to take in so early in the morning, just know that this delicious breakfast option has 19 grams of protein and only 6 grams of net carbs.

Mango Avocado Smoothie

When you need a mid-afternoon pick-me-up, having this refreshing mango avocado smoothie for lunch will do the job. Sweet and tangy, mango is a good source of fiber while being low in calories. It’s also rich in vitamins A and C.

For an added protein punch and a dash more flavor, mix in a scoop of our Vanilla Bone Broth Protein Powder. It’s one of our most popular flavors of all time and contains 19 grams of protein per serving. 

To start working shakes into your diet, try using them to replace breakfast first. Once you get some recipes under your belt, they’re simple to throw together as a midday snack, as post-workout fuel or even in place of dinner when you’re on the go. 

About Left Coast Performance

Left Coast Performance has a wide assortment of high-quality keto protein powders to fuel your meal replacement shakes. All of our products are made with clean-label ingredients and we never use fillers. You can rest assured that our products are free from artificial colors and flavors, too. 

Shop our protein powders and other premium keto diet products at LeftCoastPerformance.com. You’ll enjoy free shipping on every order and a 100% satisfaction guarantee. For answers to the most common keto diet questions along with keto recipes and lifestyle tips, visit our blog and follow along with us on Instagram

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