4 Delicious Meal Replacement Shakes for Building Muscle and Burning Fat

4 Delicious Meal Replacement Shakes for Building Muscle and Burning Fat

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Protein shake recipes

If you are busy and constantly on the go building lean muscle mass and getting in quality nutrition can be tough. One of the easiest strategies to compensate for a hectic schedule is meal replacement shakes. Whether you oversleep and only have 5 minutes for breakfast, or you need a quick hit of muscle building calories throughout the day – a blender should be your best friend.

As a fitness model I am always on the go. This makes it tough to get in quality calories that will help me build muscle and speed up my metabolism.

A couple years ago I started to use my blender just about every day and found that it was the easiest and most convenient way to get in the calories that I needed on the days when I was strapped for time.

I have experimented with different smoothie and meal replacement shakes a ton over the last few years. I have become a bit of a muscle building shake expert with all my blender experiments – and even released a few books on Amazon sharing different metabolism boosting and muscle building smoothie recipes.

I want to share with you guys today my 4 favorite meal replacement shakes for building lean muscle mass and burning body fat. All 4 of these shake recipes are versatile and are designed to give your body a delicious dose of high quality protein, amino acids, vitamins, minerals, and metabolism boosting support.

These meal replacement shakes won’t spike your insulin causing you to gain fat, but rather assist you in building muscle and burning body fat.


Recipe 1: Muscle Building Colada

Pina colada protein shake

  • 1.25 Cups Low Calorie Coconut Milk
  • 1 Scoop Vanilla Whey Protein Powder
  • 1/2 Cup Frozen Pineapple
  • 1/2 Frozen Banana
  • 1 tbsp. liquid coconut Oil

This is one of my favorite recipes of all time because I love tropical treats! This muscle building shake will replicate the delicious and creamy taste of a pina colada and best of all will help you build lean muscle and boost your metabolism.

Make sure to buy the low calorie coconut milk that is less than 50 calories per cup for this one. Combine the protein powder, frozen pineapple and frozen banana in a blender and top with 1 tbsp. of liquid coconut oil. Liquid coconut oil is a protein metabolism booster and is a healthy fat that will boost your energy levels as well! The frozen banana will give this a rich and creamy consistency.

Try this one for an afternoon pick me up or anytime you are craving a sweet treat.

Protein: 30
Carbohydrates: 40
Fat: 16
Calories: 424


Recipe 2: Chocolate Almond Butter Gainz

Chocolate Almond protein shake

  • 1.25 Cups Vanilla Low Calorie Almond Milk
  • 1 Scoop chocolate Whey protein powder
  • 2 tbsp. almond Butter (no sugar added kind)
  • 1 tbsp. organic unsweetened cacao powder
  • 3 packs Stevia Extract Sweetener
  • Large Handful of Ice Cubes

I absolutely love the combination of chocolate and any kind of nut butter. Almond butter is superior to peanut butter when it comes to bodybuilding nutrition. This chocolate almond butter shake will satisfy the richest chocolate cravings and is perfect for a meal replacement shake because it will make you full and kill your sweet tooth all in one. Best part – Its under 400 total calories!

Protein: 40
Carbohydrates: 15
Fat: 17
Calories: 373


Recipe 3: Antioxidant Overload

Antioxidant protein shake recipe

  • 1 Cup Low Calorie Cashew Milk
  • 1/4 Cup Pomegranate juice
  • Small Handful of Dried Goji Berries
  • 1/4 Cup Frozen Wild Blueberry
  • 3 tbsp. Hemp Seeds
  • 1 Scoop Vanilla Protein Powder

If you feel like you are sick or have low energy levels – this meal replacement shake will turn you into a free radical killing machine. If you are training often, under slept, or just plain stressed out free radicals can build up quickly in your system and wreak havoc on your body.

Your best defense is a diet rich in antioxidants. This delicious muscle building shake has a ton of antioxidant support.

Pomegranate, Goji Berry and Wild Blueberry combine to form a lethal free radical killing trio. Hemp seeds are one of the healthiest seeds in the world and provide a ton of omega fatty acids in each serving. This recipe is a proven health and muscle building booster.

Protein: 32
Carbohydrates: 45
Fat: 15
Calories: 443


Recipe 4: Breakfast in a Blender

Breakfast protein shake recipe

  • 1.25 Scoops Vanilla Almond Milk (low calorie)
  • 1/2 Scoop Vanilla Protein Powder
  • 1/2 Frozen Banana
  • 1/4 Cup Oatmeal (whole grain rolled oats)
  • 2 tbsp. Chia Seeds
  • 1 Tbsp. Peanut Butter (no sugar added kind)
  • Small Handful Frozen Strawberry

If you are time strapped when you wake up the best defense is putting your breakfast in a blender. This is my go to recipe for breakfast when I am in a hurry and want some muscle building and metabolism boosting nutrition. Oatmeal makes for the perfect slow release carb source, and blends perfectly in a smoothie. Combine this with chia seeds, peanut butter and frozen fruit and you have a delicious strawberry banana shake that will keep you full for long periods of time and help you build muscle.

Protein: 30
Carbohydrates: 50
Fat: 17
Calories: 473

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