Homemade Banana-Oatmeal Meal Replacement Shake

Sometimes we just don’t have the time to prepare a healthy breakfast or lunch. We could grab a snack and go but within an hour, those hunger cravings are sure to pop up. Furthermore, if it’s a processed snack, chances are you’re just taking in a bunch of empty calories or excess sodium and saturated fats.

Meal replacement shakes pack all the nutrition you need for an energetic day, but they are drinkable, quick, tasty AND they keep you full for hours!

The following is an example of a nutritious and easy to make meal replacement shake, including why it’s so great for keeping hunger cravings at bay.

Banana-Oatmeal Meal Replacement Shake
Makes 1 serving
1 frozen banana
1 ½ cups of milk *any kind works, I recommend a light vanilla soy milk for extra protein -S
½ cup of oats *gluten-free if necessary, or use quinoa flakes - S
2 tablespoons of peanut butter

1. Add oats, banana and peanut butter to blender
2. Pour milk
3. Blend all the ingredients together until smooth or desired consistency
4. Have immediately or store in the refrigerator until you’re ready to consume (it will thicken as it sits).

This is a simple meal replacement shake that is perfect for when you are hungry and in need of a quick boost of energy. Every ingredient is full of nutrition and it doesn't compromise on taste.

Bananas
These tasty yellow fruits hold within them a bunch of good stuff. The main nutrient in bananas is Potassium. Inside each medium banana is about 425 mg of potassium. This important mineral maintains healthy fluid levels in the body and makes sure that the process of nutrients and waste products moving in and out of our bodies flows regularly.

In addition, it helps muscles to contract and nerves cells to respond. Bananas also contain Vitamin B6, Manganese, Vitamin C, Dietary Fiber, Protein, Magnesium, Folate, Riboflavin, Niacin, Vitamin A, and Iron but its main reason for being in this shake is its delicious taste.

Milk
Milk is preferred over water because it is a good source of protein and has a more inviting taste for most people. Furthermore, it is filled with casein (a type of protein) that is slowly released over the course of the day to keep your body satisfied and stave off hunger.

Peanut Butter
Peanut butter is a great source of protein and fiber. It also has a lot of potassium, healthy unsaturated fats (though it also has some saturated fats), magnesium, and antioxidants like Vitamin E. It is a healthy way to get full and have more energy.

Oats
Oats are a very healthy type of grain. They are rich in fiber, most notably a powerful fiber known as beta-glucan, healthy carbs, and contain more protein and good fats than many other grains out there.

On top of this, they have in them manganese, phosphorus, magnesium, copper, iron, zinc, folate, vitamin B1 (thiamin), vitamin B5 (pantothenic acid), and small amounts of potassium, calcium, vitamin B6 (pyridoxine), and vitamin B3 (niacin).
 
Why These Ingredients?

The key to a good meal replacement shake is that they contain the two most filling substances - protein and fiber.

Protein has been found to be the most filling macronutrient. It alters the satiety hormones. Fiber, on the other hand, can slow down digestion time, making you feel fuller for longer.

This is an excellent meal replacement for most people, however, if you’re trying to lose a few pounds by watching your calorie intake, it may not be the best option because it carries about 600 to 650 calories. Most premade shakes actually come with under 300 calories per serving.

Author Trysh Sutton is the founder of  Pure Path and an authority on essential oils (something I personally use daily). Find her on Facebook and on her website.