Keto Recipes - Created Date : 8.11.2019

Spruce Up Your Meal Replacement Shake!

Spruce Up Your Meal Replacement Shake!



Spruce Up Your Meal Replacement Shake!

Lynn and I were recently talking about how we indulge in the occasional meal replacement shake.

It’s never a good idea to skip a meal when you’re trying to lose weight. The idea is to keep your metabolism pumping, so shakes make a great grab and run idea when you’re stuck for time.

And I know tons of people who don’t feel like eating a whole meal first thing in the morning, so shakes are really good for that too.

Lynn uses the Atkins shake, which is a ready-made vanilla liquid drink. I use a good quality powdered meal replacement and make up my own shakes from scratch. Either way you do it, there are ways you can make your shakes a whole lot more interesting with very little effort. So I thought I’d share a few low carb ideas so you can spruce up your shake the next time it’s on your menu.

Blueberry Blazer

Load as many blueberries as you can into the mixer, I like to use a whole pack! Loads of nutritional goodness in that! Add 3 or 4 ice cubes and your meal replacement shake of choice. Blend it up for a deliciously purple berry blazer.

Strawberry Coconut

Take 1/4 to 1/2 cup of strawberries and 1/4 cup of shredded coconut and put it in the blender with a few ice cubes and your vanilla shake or a scoop of your powdered shake. Blend for 10 seconds and you’ve got a delicious strawberry coconut shake. It will have a nice texture with the coconut in it too.

Creamy Chai

Chai is one of my favorite teas; coming from India it’s a spicy tea that has things like cinnamon, cloves, and cardamom in it. It has a wonderful aroma, and is super good for you. These days you can buy it in tea bags from most stores. So if you’re looking for a warm snack in the evening or for supper, you can make a creamy chai tea by heating the vanilla shake in a small pan and simply putting the tea bag in there.

If you are using the powdered shake, mix half water, half coconut cream, a scoop or two of your powdered shake, and heat that with your tea bag. Yummo!

Mixed Berry Nutty Coconut Crunch

Add some additional flavor, crunch, and texture and spruce up your shake with different nuts. It might sound strange but it really works. I take 1/4-1/2 cup of mixed frozen berries and put them in the blender. I often buy them frozen because they are cheaper to buy that way and replace the ice, making them perfect for shakes.

Next put 1/4 cup almonds and 1/4 cup shredded coconut in there with your Atkins ready made vanilla, or your powder and water or coconut milk. Blend it up for a thick, tasty satisfying smoothie.

Vanilla is my favorite flavored meal replacement shake but if you prefer chocolate, you can also take the above ideas and make chocolate shakes too. You can try making chocolate coconut rough, creamy chocolate chai, or chocolate nutty coconut crunch.

Oh my mouth is watering and I hope yours is too! In fact I’m off to make a shake right now. This is the one I use here, if you want to take a look. I use it because it’s all-natural and I’m a natural kind of gal ??

Do you use meal replacement shakes? Have a favorite recipe or idea you’d like to share that I could try?

Leave a comment and let me know!

About Lynn Terry

I love making the low carb diet EASY for people with a busy lifestyle (like me!) with my KISS / Keep It Simple method. :) About Lynn Terry: Host of the Low Carb Challenge

All material provided on this site is intended for informational purposes only and should not be used to replace professional medical advice. Please consult your physician before starting any diet or exercise program.



The Best Healthy Fast Food Options

Fast-food stores are plentiful and fast food has the reputation of being unhealthy, while an increasing number of large chains are adding more nutritious options to their menus.

Sockets that allow more customization of orders tend to have lower calorie or more feeder selections. However, there are currently healthy options on the menu of the largest fast-food chains.

In this article, we'll look at the overall calorie, fat and saturated fat content to find some of the healthiest options that seven big fast-food chains have to offer.

Note, however, that calories and fat are only two aspects of how healthy a meal is fed. If a person eats only fast food, it is not possible to get the necessary nutrients such as vitamins and fiber.

1. Subway

Sandwich with cheese and vegetables

One person can customize Subway sandwiches to choose healthy fillings.

Metro specialize in deli style sandwiches or "sub". As a person can customize every "sub", Subway can be one of the healthiest healthy fast-food chains.

Some of the best sandwich options are on the Subway's Fresh Fit menu. The 6-inch Turkey Breast sandwich with nine wheat bread contains 250 calories and 3 grams of fat, including 0.5 g of saturated fat.

A healthy vegetarian option, Veggie Delite in nine wheat bread. This "bottom" contains only 2 g calories, does not contain 2 g total fat and saturated fat. It also has one of the lowest sodium levels (salt) compared to other sandwiches.

Subway also offers salads that can be a low-calorie alternative to a sandwich. All salads include lettuce, tomatoes, spinach, onions, cucumbers, green peppers and olives.

Fast food and diabetes: Tips and options

Fast food and diabetes: Tips and options

Are you having trouble finding a fast-food option for living with diabetes and occasional treatment? We can help you.

2. Taco Bell

Taco Bell is another great fast-food chain with a variety of healthy options. The ability to personalize each order allows people to choose more vegetable-like nutrients.

According to Taco Bell's website, three-quarters of its menus are under 500 calories. Some of the lowest calorie options are the Fresco menu, which uses regular sauce and cheese instead of vegetable based salsa.

One of the healthiest options is Chicken Soft Taco. Each taco contains about 170 calories, 8 g fat, containing only 3 g of saturated fat.

Bean Burrito is a vegetarian option containing 11 g fat, 380 calories, including 4 g of saturated fat.

3. Chipotle

Vegetable burritos

Vegetarian options are lower in fat than meat options.

Chipotle is a Mexican-style chain that specializes in tacos and burritos. Similar to Subway and Taco Bell, Chipotle allows people to customize their meals to include healthy choices.

Healthy options are burritos or white rice instead of white rice. In a chicken bowl bowl containing fresh tomato salsa and brown rice, there are 415 calories, 13 g fat and 4 g saturated fat.

For a lower calorie, vegetarian option, people can choose a plate of bean curd, brown rice and a sofritas patty with lettuce. It contains 365 calories, 10 g fat and 1.5 g saturated fat. Adding sauce will increase the number of calories.

4. McDonald's

McDonald's had the reputation of being unhealthy, but they recently reaffirmed themselves to offer a variety of fresh and nutritious ingredients. Some of these changes may be cosmetics, while McDonald's has better options.

Fillet-O-Fish contains 390 calories and 4 g of saturated fat from 19 g of total fat. Bacon Ranch Grilled Chicken Salad contains only 320 calories and 6 g of saturated fat from a total of 14 g.

5. Burger King

Burger King is one of the largest burger chains in the United States, but has a limited number of healthy options. But some choices are a little healthier than others.

It contains a normal, simple hamburger, 10 g total fat, 3.5 g saturated fat, and 240 calories. Grilled Chicken Sandwich contains 470 calories, 3.5 g saturated fat and 19 g fat.

BK Veggie Burger can be a healthier option among these examples. Contains 2,5 g of saturated fat, 390 calories and 17 g of fat.

6. Wendy

Baked potato with knife, sour cream and cheese filling on plate

Baked potatoes can be a healthy fast-food option.

Wendy is another common fast-food chain that allows people to personalize their orders to make their choices healthier.

The menu of the chain is not abundant in healthy options, but some meals are able to customize to lower the calorie content.

Salads are also available, and if a person chooses some of the half-size salad choices, they can stay below 500 calories.

With a few vegetarian options at Wendy's, Sour Cream and Chive Baked Potatoes


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