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I started maki g my own meal replacement drinks. It is designed tonperfectly give 1/3 of a days nutrients on a keto diet, almost no carbs, high fat, medium protein. My idea is i can just drink tbese 2 to 3 times a day and get everything i need.
I also left out almost all thr carba sonif i want some carbs i can supplement it with a small snack if i want.
It is suprisingly tasty too.
@freemo nice. what’re the ingredients? did you base it on another recipe? i like the idea of doing this much more than buying premade stuff.
@sabbatical Years ago i was on a liquid diet and remembered some of the ingredients, this loosely gave me the ability to play with the ingredients but found using less gave me a better nutrititonal balance given my goals.
My goal was to make each drink exactly 1/3 of my daily needs and complete (it can be my only source of food), this way i can drink 2 to loose weight, 3 to maintain. My goal was a keto diet so as close to 0 carbs as possible with about 50 grams protein and 50 grams fat per serving. I got that with the following recipie only perfectly:
* 500 mk of silky extra creamy almond milk (extra creamy for more fat)
* 100 ml of coconut cream (low sugar), this boosts the fat a bit and while it adds saturated fat it is short-chain saturated so far more heart healthy
* 125 grams of ground hemp hearts/seeds
* 1 dose of a powdered multivitamin (I went with GNC multi powder as it seemed the most complete)
* ~1gram potassium chloride
* If this is the only source of food you should add a small amoutn of sodium salt, I left this out since i am allowing very light snacking for carbs where i will get my salt
* Vanilla or hazelenut sugar free syrup for flavoring, in my case the multivitamin gives me vanilla flavor
@freemo ahh i can almost taste it from those descriptions! don’t think i’ve seen coconut cream on sale around here; i’ll have to look around and give this a go. now that i think about it, i still have a big bag of hemp hearts from when i used to eat them a lot, but have fallen out of the habit! almond milk sounds like a good flavour combo to pair with the hearts as a starting base anyway.
@sabbatical Milky and nuty, not too thick, much thinner than a milk shake.
My next batch will add some fiber sources so i think it might thicken it up a bit, fiber is really the only thing missing right now, it only has a bit.
If you dont have coconut cream any low-sugar high fat source should work. No sugar peanut butter might be an ok replacement.
Its quite tasty with some protein powder too but i find it makes it too heavy in protein so doesnt meet my needs as much, but i have tried it and it is quite taste with protein powder too.
@sabbatical yea the key would be finding a fiber source with 0 carbs (not counting the fiber itself).. not sure if chia seeds fit that bill, i love their flavor though. Also id want a 50/50 mix of insoluble and soluble fiber, so i need to research the best fiber source still.
@freemo when i was trying keto a while back i got fibre mainly with a mix of chia seeds, flax seeds, and psyllium husks that i’d put into smoothies… but didnt do much research into other options at the time. let me know what you find out!
@sabbatical psyllium husks was my current top candidate for insoluble fiber at least. I've used flax seeds in this recipie int he past for both fat, fiber, and protein. It works well but the hemp hearts were a bit better in striking a balance. IIRC the hemp hearts had lower carbs or higher protein or something. I need to check again but i do remember flaxseeds were originally in the recipe but i removed them to get a better macro balance.
@freemo for thickening and fibre, chia seeds could be a good addition! might even get *too* thick though if you prepare these far in advance.