OVER THE LAST TWENTY YEARS OR SO, I (RICK) HAVE CONSULTED WITH several hundred individuals about what they eat. Most people really do want to eat healthier. Some already know exactly what to do and have the discipline to make it happen. But many people I’ve worked with struggle. Among the biggest obstacles people have to overcome is making the time to prepare and consume nutritious meals.
A meal-replacement shake is one solution that’s helped many of the people I’ve worked with. I know that the very mention of meal-replacement shakes will make some people nervous, especially dietitians who often have a problem with people consuming liquids rather than whole foods. I understand the concerns, but I have also seen the value of this nutritional tool, and I am convinced that incorporating shakes into a well-balanced meal plan is an effective option to help people with limited time stay on track with nutritional goals.
MEAL-REPLACEMENT SHAKES VERSUS DIETARY SUPPLEMENTS
Given the hectic pace at which most of us live our lives, devoting time to meal planning and preparation is often a challenge. In the rush to keep up, good dietary habits are too often exchanged for meals that are quick and cheap. To help compensate for nutrient-poor meals, many people turn to dietary supplements — typically in the form of tablets and capsules.*
Having studied the health impact of dietary supplements for more than ten years, and having served as a consultant to multiple dietary ingredient and supplement companies, I can state the following with confidence: Certain dietary supplements absolutely can provide health benefits (see www.DanielCure.com/supplements). However, dietary supplements can never compensate for a poor diet. We all need to start with food first — solid or liquid — and use dietary supplements to further improve an already well-balanced and complete diet. This is the main distinction between dietary supplements and meal-replacement shakes. Dietary supplements can function to enhance a well-balanced nutrition program. Meal-replacement shakes are in fact part of the well-balanced nutrition program.
WHAT ARE YOU LOOKING FOR?
Whether you are obtaining your nutrients exclusively from solid food or from a combination of solid and liquid nutrition, you likely desire a meal plan that enables you to consume healthy foods that are:
• Easy to prepare
• Affordable
• Enjoyable and tasty
• Compatible with the demands of a busy lifestyle*
Meal-replacement shakes meet all of these characteristics. Shakes generally contain an excellent balance of protein and carbohydrate and are relatively low in fat and calories. Most meal-replacement shakes contain from 300 to 500 calories and an abundance of quality nutrients. Many people, including myself, find that consuming two to three shakes per day along with two to three whole-food meals is the perfect combination of nutrition and time savings that both satisfies hunger and maintains energy levels. I have used such a regimen for close to twenty years, and I highly recommend the use of meal-replacement shakes to complement your whole food meals. Shakes are particularly helpful if you plan to adopt the small and frequent meal pattern recommended in chapter 11.
WHAT’S THE DIFFERENCE BETWEEN PROTEIN SHAKES AND MEAL-REPLACEMENT SHAKES?
Protein shakes are just that — protein powder mixed in water. They sometimes are fortified with vitamins and minerals (about what you would get with a typical multi-vitamin/mineral supplement). They are not designed for complete nutrition. They are meant to provide only additional protein. These are most popular in the bodybuilding and fitness communities.
In contrast, meal-replacement shakes provide protein along with carbohydrate and fat as well as vitamins and minerals. They are meant to serve as a complete meal replacement, providing all three macronutrients and an array of micronutrients.
Both protein and meal replacements can be purchased as powders and mixed into your favorite beverage, or you can purchase ready-to-drink protein and meal-replacement supplements. If you make your own meal-replacement shakes, you might use protein powder as the foundation (or a protein-rich beverage such as skim milk in place of the powder) and then add a variety of other ingredients such as fruit and oats.
READY-MADE VERSUS HOMEMADE SHAKES
You have the option of purchasing ready-made meal-replacement shakes or making your own. For example, some people opt for powdered meal-replacement products that can be mixed into a beverage of choice. Others prefer the convenience of ready-to-drink meal-replacement shakes — simply shake, pop the top, and consume. However, we encourage you to start by making homemade shakes that you can customize to suit your own tastes. (See “Tips for Making Great Shakes” below.)
From a pure quality, convenience, and economic point of view, you absolutely cannot go wrong with homemade shakes. They’re easy to make, fresher than ready-made shakes, and less expensive. A typical homemade shake costs about $1.25. Think about it … where else can you find a tasty, macronutrient-balanced, nutritious, high-protein, 300- to-500-calorie “meal” for $1.25? The answer is simple. Nowhere else.
TIPS FOR MAKING GREAT SHAKES
• Use cold liquids (water, juice, milks, etc.).
• Increase or decrease the amount of liquid to make your shake thinner or thicker. A good starting point is 1½ to 2 cups (12 to 16 ounces) of liquid per shake. Use less liquid to create a shake that can be eaten with a spoon.
• For thicker, colder shakes, add five to six ice cubes.
• Use frozen fruit to make shakes that have the thick consistency of a frozen dessert. Bananas, berries, pineapple, and peaches are great fruit options to freeze for use in shakes.
• For additional carbohydrate and fiber, add ½ to 1 cup of rolled oats (old-fashioned or quick) to each shake recipe. Oats also increase thickness.
• When not on the Daniel Fast, add 1 tablespoon of honey (or other sweetener) for added flavor and sweetness.
• Add ½ to 1 tablespoon of flax oil (or another essential fatty acid rich oil, such as borage oil) to add quality fatty acids — something that may be missing in many shakes.
• Blend ingredients thoroughly — 10 to 15 seconds is usually adequate.
• Rinse out the blender immediately after use. The longer it sits, the more difficult it is to clean.
Shakes can be easily customized for any taste preference and are nutritionally equal to or even nutritionally superior to many whole food meals. After all, they are simply whole foods blended into a liquid meal. The only thing you miss with a shake is the chewing. (See “Are Meal-Replacement Shakes Really Satisfying?” on page 165.) Because shakes typically contain only a few ingredients, you are guaranteed a super-healthy meal — with no guesswork or empty calories. Shakes can be blended the night before, dispensed into bottles, and refrigerated. In the morning, pack them along with your whole-food lunch meal and you’re ready to start the day in no time.
CUSTOMIZE YOUR SHAKE INGREDIENTS
Like any other meal planning, designing your own meal-replacement shakes is based largely on personal preference. I’ve used everything from shredded wheat to canned pumpkin in customizing my shakes — and a bodybuilder friend once told me he knew of someone who used canned tuna in his shakes. I don’t recommend that.
My shake staples over the past several years (both on and off the Daniel Fast) include four kinds of ingredients:
• Liquids: water, skim milk (when not on the Daniel Fast), plain soy milk (or other non-dairy milk), orange juice, apple juice, pineapple juice
• Fruit: bananas, pineapple, peaches, apples, grapes, berries, etc.
• Texture, flavor, and nutritional ingredients: for example, old-fashioned rolled oats,* flaxseed oil, peanut butter, non-fat yogurt (or “CARBmaster”†)
• Protein powders: When on the Daniel Fast, I use a plain, unsweetened soy protein powder. If you plan to use a plant-based protein powder such as soy or pea, you must identify a product that is unflavored and unsweetened (see www.DanielCure.com/supplements). Almost all commercial protein powders are flavored and sweetened and are not suitable for a traditional Daniel Fast. Plain soy powder does not taste very good when mixed with water only. However, the flavor of soy powder is masked quite well when mixed with fruit, oats, soymilk, and/or peanut butter in a blender drink.
When not on the Daniel Fast, I prefer a high-quality whey protein isolate over soy powder. The quality of whey protein isolate is superior to soy, with the overall protein quality meeting or exceeding that of most whole-food protein sources. (See “Which Is a Better Source of Protein — Shakes and Powders or Whole Foods?” on page 162.) The powder I use also tastes great if I decide to simply stir it into my favorite beverage. I find that vanilla flavor is most versatile and the powder can be added to just about any shake recipe with excellent results. I also routinely stir it into my cooked oatmeal for a more macronutrient-balanced meal.* Chocolate-flavored powder is also very good and versatile, as is strawberry.
MEAL-REPLACEMENT SHAKES AND THE TRAVELER
I (Rick) do not like to travel unless I am going on vacation with my family, preferably to the beach. Travel disrupts my routine — and I am a very structured, routine-oriented guy. My workout schedule, meal schedule, and sleep schedule are all challenged by travel. But if I plan ahead, I can still achieve my goals.
In terms of food intake, the problem starts at the airport (assuming air travel). The food is generally of poor quality and extremely overpriced. (Did I really just pay $18.00 for a chicken sandwich and a bottle of water?) You board the plane and things don’t get any better. At your destination, you have the options of room service (also insanely overpriced) or a local restaurant. Now, to opt for these choices sparingly does not present a major problem. But to do so for every meal during a trip should be a concern.
I travel with my shake powder, whether a complete meal-replacement powder or a simple protein powder. If it’s a meal-replacement powder, I simply take the number of single-serving packets I need and throw them in my carry-on (in case my luggage gets lost, I still have my food). If it’s a protein powder, I place as many servings as I need inside a double zip-locked food storage bag (you do not want powder to break open in your carry-on: I know from experience). I also bring a shaker bottle that I use to mix the powder with water or whatever beverage I choose. Just dump the powder into the liquid (in that order) and shake vigorously for fifteen to twenty seconds. I often have three to four shakes a day when traveling. I typically buy a bottle of orange juice or other beverage to mix my powder in. I also sometimes fill my shaker bottle with juice at the continental breakfast bar and add my powder.
Along with my few shakes per day, I usually have a quality lunch and dinner. I start with lean protein and add a steamed vegetable and a small portion of starch, such as potato or rice. This is simple eating that allows me to stay on course with my meal program and socialize with friends or clients over lunch and dinner. Remember, eating clean and getting in great physical health is important, but you do not want to divorce yourself from everyday life. Perfection is not necessary, but progress is.
A FEW SHAKE RECIPES TO GET YOU STARTED
If you include meal-replacement shakes in your Daniel Fast plan, use the following four shakes to get started. Each meets all the criteria of a traditional plant-based Daniel Fast. The only modification you may want is to make half of a recipe to get one serving rather than two, or adjusting the portion size to make a shake the appropriate size for you in terms of calories. You can include any combination of fruit, juice, plain and unsweetened soy milk, or any plain and unsweetened variety of nut milk, plant-based protein powder, and other natural ingredients to produce excellent Daniel Fast–compliant shakes.
PINEAPPLE-ORANGE SHAKE
Makes 2 Servings (serving size: 3–4 cups)
1 (20-ounce) can pineapple in natural juice or water (not in syrup)
1 (10-ounce) can mandarin oranges in natural juice or water (not in syrup)
1½ cups rolled oats (old-fashioned or quick)
2½ cups (20 ounces) cold water
20 grams (about 2½ tablespoons) soy protein powder
Puree all ingredients in a blender until smooth.
Nutrition (per serving): calories 475; fat 5g (saturated 0g); protein 19g; carbohydrate 90g; fiber 9g; sodium 30mg
Variation: Instead of soy protein powder, use 30 grams (about 4 tablespoons) of vanilla protein powder. This is typically a whey protein isolate or a whey/casein blend, which offers a better quality of protein than soy. Note: this variety is not Daniel Fast compliant due to the use of whey/casein powder.
Nutrition (per serving): calories 500; fat 4g (saturated 0g); protein 24g; carbohydrate 92g; fiber 9g; sodium 30mg
PEANUT BUTTER AND BANANA SHAKE
Makes 2 Servings (serving size: 2½ cups)
2 large bananas, sliced
1 cup rolled oats (old-fashioned or quick)
2 cups (16 ounces) plain, unsweetened soy milk
2 tablespoons natural peanut butter
Puree all ingredients in a blender until smooth.
Nutrition (per serving): calories 435; fat 15g (saturated 1.5g); protein 18g; carbohydrate 58g; fiber 8g; sodium 130mg
WHICH IS A BETTER SOURCE OF PROTEIN — SHAKES AND POWDERS OR WHOLE FOODS?
This has been a topic of continued study and debate. It really depends on which whole food sources you are talking about and which protein is being used for comparison. For example, whole food sources of high quality and complete protein include egg whites (or whole egg — if you don’t mind the fat and cholesterol content of the yolk), milk, cottage cheese, white-meat poultry, fish, and lean beef. Protein powders vary considerably in type and quality, but in general, whey (isolate is preferred) and casein are popular and of high quality, with certain specialty proteins offered by some companies likely of even better quality. However, for the overall retail price of a quality whey or casein powder (about $12 per pound), these two seem most attractive to consumers. Gram for gram they are of similar quality compared with whole-food protein sources, much more convenient, and more economical.
Consider the following: One pound of protein powder (about 454 grams) will deliver about twenty servings, each containing approximately 21 grams of protein, 1 gram of fat, and 1 gram of carbohydrate. That is essentially 100 percent pure protein — only egg whites are comparable from a whole food perspective. That’s a cost of about $0.60 per serving (at 21 grams of protein) or less if you decide to use less than 21 grams (which many people will choose to do). Compare that to most whole food sources on a gram-for-gram basis and you are clearly better off economically purchasing and using a powder as your protein source. Moreover, you have a protein that is pure and of excellent quality, without the added fat and carbohydrate found in many whole food sources. Of course, you are not getting vitamins and minerals by using the powder, two nutrients that you likely would be getting by consuming whole food. We address this concern by using the powder in a meal-replacement shake with many other ingredients rich in vitamins and minerals.
If you are considering including meal-replacement shakes as one component of your overall nutrition plan but are concerned about the use of protein powders, don’t be. The powders of today can be of excellent quality and superb taste, quite economical, and extremely convenient. This latter point is of vital importance to so many of us who lead busy lives but still desire to maintain optimum nutritional practices. The use of a good-quality protein powder (as a component of meal-replacement shakes) can help you tremendously.
APPLE-BERRY SHAKE
This is a thick shake that can be eaten with a spoon. Thin with ½ to 1 cup of water if you’d prefer to drink it rather than eat it.
Makes 1 Serving (serving size: 1½ cups)
1 cup (8 ounces) apple juice
1 cup frozen berries
10 grams (about 1¼ tablespoons) soy protein powder
Puree all ingredients in a blender until smooth.
Nutrition (per serving): calories 260; fat 2g (saturated 0g); protein 12g; carbohydrate 47g; fiber 5g; sodium 20mg
BANANA-BERRY SHAKE
Makes 1 Serving (serving size: 2 cups)
1 cup (8 ounces) plain, unsweetened soy milk
1 cup frozen berries
1 large banana, sliced
10 grams (about 1¼ tablespoons) soy protein powder
Puree all ingredients in a blender until smooth.
Nutrition (per serving): calories 320; fat 5g (saturated 1g); protein 18g; carbohydrate 49g; fiber 8g; sodium 70mg
MORE SHAKE RECIPES
The six shake recipes that follow are not Daniel Fast compliant, but they are excellent options for the Daniel Cure healthy lifestyle once you’ve completed your fast. They can also easily be modified to make them Daniel Fast compliant. Mix and match any combination of liquids, fruits, texture/flavor ingredients, and protein powder to suit your taste and add variety to your meals. The options are limitless.
LOW-CALORIE, PRE-WORKOUT SHAKE
This refreshing shake tastes like an Orange Julius — especially with the addition of a few ice cubes.
Makes 1 Serving (serving size: 1 cup)
1 cup (8 ounces) orange juice
15 grams (about 2 tablespoons) vanilla protein powder
Puree ingredients in a blender until smooth or simply shake in a bottle.
Nutrition (per serving): calories 190; fat 1g (saturated 0g); protein 15g; carbohydrate 30g; fiber 0g; sodium 0mg
HIGHER-CALORIE, POST-WORKOUT SHAKE
This is a great shake to replenish nutrients depleted by a strenuous workout.
Makes 1 Serving (serving size: 3–4 cups)
1½ cups (12 ounces) cold water
1 (6-ounce) container “CARBmaster” yogurt (or low-sugar [<10 grams]
yogurt; Greek yogurt is a good option)
2 large bananas, sliced
1 cup rolled oats (old-fashioned or quick)
20 grams (about 2½ tablespoons) vanilla protein powder
Puree all ingredients in a blender until smooth.
Nutrition (per serving): calories 675; fat 8g (saturated 2g); protein 42g; carbohydrate 110g; fiber 12g; sodium 120mg
SIMPLE BANANA SHAKE (NO PROTEIN POWDER)
Makes 1 Serving (serving size: 3 cups)
2 cups (16 ounces) skim milk
1 large banana, sliced
1 teaspoon cocoa powder
Puree all ingredients in a blender until smooth.
Nutrition (per serving): calories 250; fat 0g (saturated 0g); protein 16g; carbohydrate 46g; fiber 2g; sodium 240mg
SIMPLE STRAWBERRY SHAKE (NO PROTEIN POWDER)
Makes 1 Serving (serving size: 4 cups)
2 cups (16 ounces) skim milk
1 (6-ounce) container “CARBmaster” yogurt (or low-sugar Greek yogurt)
1 cup sliced strawberries (or other soft berries/fruit such as blueberries, peaches, etc.)
Puree all ingredients in a blender until smooth.
Nutrition (per serving): calories 320; fat 1g (saturated 0.5g); protein 24g; carbohydrate 55g; fiber 4g; sodium 340mg
ARE MEAL-REPLACEMENT SHAKES REALLY SATISFYING?
They can be. I (Rick) have used many different types of shakes over the past twenty years. But how satisfied I feel depends on the size of the shake — the amount of calories — and the ingredients — whether or not it contains fat and fiber, which both help to keep me from feeling hungry longer.* For example, a shake consisting of 20 grams of protein powder mixed into 8 ounces of orange juice will contain only around 220 calories. You should expect to be as satisfied as 220 calories will allow — whether eating whole foods or a shake — which is likely in the one- to two-hour range. But if you have a 500-calorie shake, you will likely be satisfied for two to four hours, similar to the expected timeframe if you had 500 calories of whole foods. The issue here is not the delivery system — liquid shake versus solid whole food. The issue is calorie level and what nutrients are contained in the shake or whole food meal.
Most people consume many more calories when they eat a whole food meal. That’s because it’s largely uncontrolled and most people have no idea how many calories are in the foods they eat. They also consume much more fat in the meal, which provides for slower
digestion and longer satiety. This is why critics of meal-replacement shakes claim shakes don’t satisfy hunger like whole foods do. But shakes are not meant to satisfy hunger for four hours or more. To do so, you’d need to generate a shake that contains a very high amount of calories, likely including a significant amount of dietary fat. Those of us who use and design these shakes know better; we never want to dump that number of calories into our bodies at any one time. It simply is not wise.
Excess calories lead to gains in body weight and body fat. Excess calorie intake at an individual meal can lead to fatigue, decreased motivation, and reduced productivity. This is one of the main reasons why so many people rely on stimulants to get them through a typical day. They overfeed themselves at lunch and are wiped out an hour or two later. By incorporating small meal-replacement shakes in your overall nutrition plan (one mid-morning shake and one mid-afternoon shake, sandwiched between whole food meals of breakfast, lunch, and dinner), you will feel satisfied throughout the day, be constantly charged with healthy fuel, and have the energy you need to perform at your very best.
* Both dietary fat and fiber slow the digestion of food, resulting in a greater feeling of fullness after eating a meal. However, be careful not to add too much fat to a meal, as calorie intake will increase significantly. This is not the case for fiber, and you should strive to add high quantities of fiber to your diet, as indicated in chapter 11.
SIMPLE BANANA-ORANGE SHAKE (WITH PROTEIN POWDER)
Makes 1 Serving (serving size: 3 cups)
1 cup (8 ounces) cold water
1 cup (8 ounces) orange juice
1 large banana, sliced
20 grams (about 2½ tablespoons) vanilla protein powder
Puree all ingredients in a blender until smooth.
Nutrition (per serving): calories 300; fat 1g (saturated 0.5g); protein 21g; carbohydrate 50g; fiber 2g; sodium 20mg
Variation: Add 1 container (6 ounces) of fat-free yogurt for additional protein, flavor, and thickness.
Nutrition (per serving): calories 370; fat 2g (saturated 1g); protein 28g; carbohydrate 60g; fiber 2g; sodium 120mg
SIMPLE PINEAPPLE-BANANA SHAKE (WITH PROTEIN POWDER)
Makes 1 Serving (serving size: 3 cups)
1 cup (8 ounces) cold water
1½ cups (10 ounces) fresh or canned pineapple (if canned, in water or juice, not syrup)
1 large banana, sliced
20 grams (about 2½ tablespoons) vanilla protein powder
Puree all ingredients in a blender until smooth.
Nutrition (per serving): calories 320; fat 1g (saturated 0.5g); protein 21g; carbohydrate 55g; fiber 4g; sodium 20mg
TURN YOUR THOUGHTS INTO ACTIONS
1Make two to three different meal-replacement shake recipes in the next two days. Choose your favorite ingredients and experiment until you find a shake you really enjoy.
2Use a meal-replacement shake as your breakfast or lunch meal. Compare your experience of preparing and eating the shake with your typical breakfast or lunch experience. What differences do you notice?
* Protein powders are technically referred to as dietary supplements and can be used alone and in meal-replacement shakes. See “What’s the Difference between Protein Shakes and Meal-Replacement Shakes?” on page 157.
* See “Meal-Replacement Shakes and the Traveler” on page 160.
* Old-fashioned rolled oats are a great carbohydrate source and very inexpensive. “Quick” oats, which are essentially larger oats chopped up into smaller pieces for faster cooking, are an acceptable option as long as the package contains only oats — some oatmeal products are a packet of sugar with a few oats thrown in. This is unacceptable.
† CARBmaster is a Kroger grocery store product that is higher in protein and lower in carbohydrate than most other yogurts; you might also try Greek yogurt, which has a higher protein content than traditional yogurt.
* See www.DanielCure.com/supplements for important information related to protein powder and other dietary supplements.