Buzz
Store-bought meal replacement beverages, such as Ensure or Muscle Milk, can be quite expensive at your local grocery or supplement shop. Here’s a cost-effective method to replicate the ease of pre-made supplements in your own kitchen.
Ready-to-drink (RTD) meal replacement supplements often cost around $5 per serving, which can quickly drain your budget if consumed regularly. Prices also fluctuate depending on the type of protein used, such as whey, casein, soy, or hemp. While whey is the most popular, it doesn’t suit everyone. Plant-based proteins, derived from sources like soy, hemp, brown rice, peanut, and pea, are excellent alternatives for those avoiding animal products or seeking alternatives to whey and casein. However, these plant-based options can often be pricier. Regardless, it’s essential not to compromise on protein, particularly if you’re active and aiming to preserve or grow muscle mass.
The blog Back to Her Roots offers a DIY plant-based meal replacement powder recipe that’s higher in carbohydrates (referred to as “protein powder” on the site). It uses simple ingredients like oats, brown rice, and green lentils, along with basic kitchen tools such as a coffee grinder. You can customize the flavor with options like vanilla, cappuccino, pumpkin spice, or chocolate.
Note that the protein content in this homemade version won’t match that of store-bought whey-based powders. (You can boost protein by adding vegetarian-friendly options like chia seeds, nuts, or tofu.) Additionally, raw plant products often contain phytic acids, which may concern individuals with iron deficiencies, digestive issues, or those who primarily consume raw plants. For most people eating balanced diets, this isn’t a major issue. If concerned, try soaking raw plants (like lentils, nuts, and beans) overnight and drying them before grinding into powder.
Visit the blog to discover how adjusting ingredient proportions can help boost the protein levels in your mix.
UPDATE: This article has been revised to provide clearer guidance on when this approach is suitable and to correct any inaccuracies or concerns from the original post.
Image courtesy of T. Fernandes.
