What are the best meal replacement shakes in Malaysia?

As previously discussed in out previous post, meal replacement shakes have been around for many years, but to be fair, they were traditionally been used in hospital settings for when patients have difficulty eating or absorbing nutrients. This has now changed as more and more meal replacement shakes are now designed for athletes and busy people on the go.

Meal replacement shakes often get a bad rap. Many people assume that they're full of harmful ingredients, like over-excessive amount of sugar, or that they're only available in fruit flavors. What makes the perfect meal replacement shake? However it is still advisable to eat a full meal instead of grabbing one in a can. But there are some meal replacement shakes that are good options for immediate fuel, if you’re short on time and need a quick fix.

The market for meal replacement products has come a long way since those early days. You can now frequently find meal replacement shakes and smoothies popping up on your social media feed.

For sure, it is obvious enough without saying that ALL meal replacement shakes will not give you instant muscles. However, they are a quality source of nutrition, especially when there is no better, more convenient meal option available. With all this being said, are meal replacement shakes actually healthy for you?

First of all, it's important to be educated on the difference between a meal replacement shake and a protein shake. Meal replacement shakes usually offers more fiber, carbohydrates, and calories per serving and they're also usually packed with vitamins, minerals and sometimes other herbs unlike their protein shake counterpart.

It's also important to note that well, an actual meal cannot be replaced sufficiently by a meal replacement shake. Meal replacements should always be taken as a thought as the next best substitute to an actual meal but remember, nutrient-dense food should always be taken as the main priority. Also take precaution that meal replacement shakes will not help you lose any weight because the smoothies or shakes you pick up at a store can pack some serious hidden calories and sugar.

So how now brown cow? Well, you can definitely go for a shake, but pairing it with simple yet healthy snacks can help turn it into a full-on meal. By implementing this method, you’re supplying your body all the nutrients you need to keep you running throughout your day.

It’s difficult to have that as a meal replacement shake on its own. You should look for at least 25 grams or more of protein with the fewest ingredients possible and also avoid any artificial flavorings and colorings. If not, you might end up feeling hungry way before the next meal.

Besides heading to a store to get one, you can make your very own meal replacement shake at home and it could fit in nicely into your daily routine — provided the right ingredients are chosen. Note that starting out with a high-quality protein base is important because protein is incredibly satiating and thus consider using not just one protein source, but a few. A protein blend, usually a mix of soy and whey have longer-lasting effect elevating muscle protein synthesis during post-workouts.

Also don't forget your liquids. If you prefer thicker smoothies, consider exchanging Greek yogurt or yogurt of any kind for milk. You can also freeze Greek yogurt in ice cube trays for the added creaminess and chills without the slushy texture of shaved ice which not many might prefer. There are also a variety of plant-based options in the market, all of which can add a nice flavor without many calories like almond milk.

Then add in your sliced fruits and veggies. For vanilla base, add in a cup of blueberries; for chocolate base, go bananas with frozen cherries. You can also add one or a few handfuls of your liking of spinach and baby kale to boost nutrition without many calories. Mix it up with peanut butter, almond butter, or nuts, blend it til it's smooth and enjoy with the best meal replacement shakes here in Malaysia.




BLUEBERRY SHAKE

Craving deliciously sweet blueberry pie? Why not mix up both blueberries and cashew butter! —you’ll get a hefty, yet healthy dose of fiber and healthy fats. You can easily add a scoop of any of your favorite protein powder (vanilla flavor would go well) to bump that amount as the meal replacement shake only contains 8 g of protein on its own. Satisfy your sweet tooth with this shake.

Blend the following to make one serving:

1 medium ripe banana
1/2 cup frozen blueberries
1/4 cup rolled oats
1 Tbsp cashew butter
1/2 tsp pure vanilla extract
3/4 cup unsweetened almond milk




PEANUT BUTTER AND BANANA SHAKE

Both Greek yogurt and peanut butter deliver a total amount of 25 grams of protein, 8.5 grams of fat along with 6 grams of fiber, in every single serving of this power smoothie that’s perfect for your breakfast.

Blend the following to make one serving:

1 medium banana
½ c fat-free plain Greek yogurt
1 c fat-free milk
1 Tbsp cocoa powder
1 Tbsp natural peanut butter
6 ice cubes




GINGER AND ALMOND BUTTER SHAKE

Get your tastebuds tingled with this gingerbread and almond butter smoothie that not only makes an ideal meal replacement but even a great post-workout snack. With a powerful combo of yogurt and almond nut butter, this spiced smoothie checks in at 420 calories, 24 g of protein, and 5 g of fiber per single serving.

Blend the following to make one serving:

7 oz 2% Greek yogurt
1 cup ice cubes
¼ cup frozen sliced banana
2 Tbsp almond butter
1 Tbsp molasses
1 tsp grated ginger
¼ tsp cinnamon
1/8 tsp each nutmeg and cardamom




POWER MORNING SHAKE

The perfect way to start your day. New day, new slay.

IngredientsBlend the following to make one serving:

1/2 frozen banana
3/4 cup almond milk
1/2 cup chopped kale
1/4 cup non-fat Greek yogurt
1 tablespoon almond butter
1 serving protein powder
1 tablespoon ground flax seeds

Mix all ingredients into a blender and blend them until combined and creamy. Add a few more ice cubes if you prefer a thicker, creamier shake. Serve immediately.