7 meal replacement shakes you can make at home to lose weight

Having a nutritious and controlled diet is imperative if the aim is to lose weight. You might run hours on a treadmill and lift weights in the gym, but if you do not eat right, losing weight will remain a faraway dream. One of the most important parts of having a healthy diet is to plan your meals in advance. If you skip your meals, you might end up indulging in quick and unhealthy options that lead to weight gain. Meal-replacement shakes emerge as a great solution for busy professionals. If you don’t have the time to cook or plan the meals, here are 7 meal replacement shakes that are easy to make, filling and nutritious.

This tasty and healthy meal replacement shake is a perfect balance of micronutrients. It uses just a few simple ingredients and is ready within minutes. You can have it as a satiating and healthy breakfast or even as a snack in the afternoon. Take a blender jar and put in 1 ripe peeled and frozen banana, 1 cup plain almond milk, 1 tbsp plain almond butter and 1 tbsp chia seeds. Blend the ingredients until the shake is ready and serve immediately. You can also add cinnamon powder, matcha powder, cacao powder etc. as per your preference.

An apple a day will keep the doctors away with this delicious apple smoothie. Rich in fibre, vitamin C and antioxidants, apples can bring down cholesterol levels and helps in weight management. Put ½ cup skim or soy milk, 3 tbsp vanilla or plain yoghurt, 1 medium apple peeled and chopped, 2 tbsp cashew butter and 3-4 ice cubes in a blender and blend for 1 minute until smooth. Pour it in a glass and enjoy. You can also add a slice of apple pie to the smoothie if you like.

This meal-replacement shake makes for a yummy and filling breakfast that can help you control your food cravings. By providing a rich dose of protein and fibre, this shake also boosts your immune system and keeps your heart healthy. In a blender, add ¼ cup steel rolled plain oats, 2 tbsp creamy peanut butter, 1 peeled banana and ½ cup plain soy or skim milk. Blend for 30 seconds and stir with a spoon. Then blend again for 30 seconds to 1 minute. Transfer to a glass and enjoy.

This tasty meal-replacement shake made with rice, banana and milk will become your breakfast or lunch of choice. You can also make it one night ago and keep it in the fridge so that you can enjoy the chilled shake in the morning. Put 1 peeled and chopped banana, ½ cup mixed berries (preferably frozen), 1 cup rice or almonds milk and 1 tsp coconut milk in the blender and combine for 30-40 seconds. Pour the shake to the glass and top with 1 tsp chia seeds. Let the seeds swell for 5 minutes before serving.

One of the best weight loss shakes, this delicious option contains proteins, natural sugars and caffeine to keep you full for hours. This meal-replacement shake has a tasty mix of coffee, bananas and yoghurt. Place 1 cup chilled plain coffee, 1 ½ chopped banana, 1 cup plain yoghurt, 1 tbsp powdered flax seeds, 2 tsp honey, ½ tsp cinnamon powder, ½ tsp nutmeg powder (or grated) and 2-3 ice cubes. Blend until the shake gains a smooth consistency. Add a little more milk or yoghurt if you want to change its texture.

Loaded with protein and iron, this super-nutritious meal-replacement shake keeps you full and kickstarts weight-loss. If you are allergic to dairy products, you can also substitute cottage cheese with tofu. Add a handful of chopped spinach, 1 tsp sweetener or honey, ½ cup water, 1 tbsp lemon juice, 1 scoop protein powder (preferably plain or vanilla), ½ cup cubed cottage cheese and 3-5 ice cubes to a blender. Combine for 1 minute until blended and pour it in a tall glass! If you prefer a thicker shake, you can reduce the amount of water and ice cubes as per your liking.

This protein powder laced meal-replacement shake makes you full with nutritious ingredients and promotes weight-loss. If you like a sweet treat in your breakfast, this chocolate almonds will become your favourite. Take a blender jar and put 1 tbsp unsweetened almond butter, ⅓ banana, 1 tbsp of instant coffee, 1 tbsp chocolate flavoured almonds milk, 1 scoop flavoured protein powder and 5-7 ice cubes. Blend for 30-45 seconds until mixed properly. Serve in a tall glass and enjoy!