Meal Planning With Keto Shakes: A Quick Guide

Planning meals using keto shakes can be a convenient and tasty way to stick to a ketogenic diet. The keto diet involves getting about 70% of your calories from fat, 25% from protein, and just 5% from carbs. This means that keto meals are typically based on a high-fat, low-carb formula, which can be tricky to get right. That's where keto shakes come in.

Keto shakes are usually marketed as meal replacement shakes or weight loss aids. They are often high in fat and low in carbs, making them an ideal snack or meal for those following a keto diet. The benefit of keto shakes is that they take the guesswork out of meal planning and preparation, as the shakes are typically ready-made or easy to prepare. This means there's less risk of accidentally consuming too many carbs or too much protein, which can hinder ketosis.

There are numerous keto shake products available on the market, and it's important to choose one that aligns with your dietary needs and goals. Some shakes are high in fat and low in protein, while others offer a more balanced approach with added protein powder. It's also possible to make your own keto shakes at home, allowing for customisation of ingredients and flavours.

When planning meals with keto shakes, it's important to consider your overall calorie intake and nutrient goals. Shakes can be used as a convenient breakfast or lunch option, or even as a snack to tide you over between meals. They can also be a great way to ensure you're getting enough healthy fats, such as medium-chain triglycerides (MCTs), which are often included in keto shake formulas.

In conclusion, keto shakes can be a useful tool for those following a ketogenic diet, offering a quick and easy way to ensure you're getting the right mix of nutrients while staying within your carb limit.

Flavours: chocolate, peanut butter, strawberry, blueberry, cinnamon roll, tiramisu, and more

There are many flavour options to choose from when it comes to keto shakes, which can be used as meal replacements or to aid weight loss. Here are some ideas for flavours:

Chocolate Keto Shake

This shake is perfect for chocolate lovers. It is made with cocoa powder, dark chocolate, and heavy cream, resulting in a rich, indulgent, and creamy flavour. For added fat content, you can include coconut oil, and for an extra protein boost, add a scoop of your favourite protein powder or collagen powder.

Peanut Butter Keto Shake

For a salty-sweet, creamy, and nutty flavour, try the peanut butter keto shake. This shake includes peanut butter, heavy cream, and a low-carb sweetener. You can also add collagen powder or protein powder to increase the protein content.

Strawberry Keto Shake

This shake is a classic strawberry flavour made with frozen strawberries, milk, heavy cream, and cream cheese or nut butter. It has a tangy, sweet, and creamy profile, resembling a strawberry cheesecake. You can also add collagen or protein powder to boost the protein content.

Blueberry Keto Shake

The blueberry keto shake is a fruity and sweet option, including blueberries, lemon, cream cheese, and almond milk. It has a thick and creamy texture and can be garnished with blueberry pieces and lemon zest.

Cinnamon Roll Keto Shake

For a spicy and sweet shake, try the cinnamon roll flavour. This shake includes cinnamon, vanilla, frozen cauliflower, and vanilla protein powder.

Tiramisu Keto Shake

The tiramisu keto shake is a decadent and creamy option, including ingredients such as cream cheese, butter, and birthday cake protein powder.

Other Flavours

In addition to the above, you can also experiment with other flavours such as vanilla, pumpkin spice, birthday cake, or even create your own unique combinations. For example, you can add matcha green tea powder, avocado, or spinach for extra creaminess and a boost of nutrients.

Ingredients: almond milk, coconut cream, nut butter, sweetener, ice, protein powder, collagen powder, etc

Keto shakes are a great meal replacement option for those on a ketogenic diet. They are typically low in carbs and high in fat, making them a perfect fit for the keto diet.

Almond Milk

Almond milk is a great liquid base for keto shakes. It is low in carbs, with <1g net carbs per cup, and can be easily substituted with other types of milk like coconut, soy, cashew, or dairy milk.

Coconut Cream

Coconut cream is an excellent option for those who want a vegan or dairy-free keto shake. It has a thick and creamy texture, and it tends to be lower in carbs than heavy cream.

Nut Butter

Nut butter adds a creamy texture and nourishing fats to your keto shake. Options like cashew, peanut, almond, pecan, or macadamia nut butter are all great choices. You can also use seed butter like sunflower seed butter if you have a nut allergy.

Sweetener

When choosing a sweetener for your keto shake, opt for a keto-friendly option like granulated erythritol, monk fruit, or stevia. You can also use liquid sweetener drops or other varieties, but be sure to check that they are keto-friendly.

Ice

Ice is crucial for creating a thick and creamy texture in your keto shake. It can be added along with other ingredients to a blender and blended until smooth.

Protein Powder

Protein powder can be added to your keto shake to boost its protein content. However, be mindful that too much protein can kick you out of ketosis, so choose a powder with a moderate amount of protein, like collagen powder.

Collagen Powder

Collagen powder is a great option for those who want to add protein to their keto shake without the risk of consuming too much. It typically has a moderate amount of protein (10-12g per serving) and contains no carbohydrates.

Other Ingredients

In addition to the above ingredients, you can experiment with adding healthy fats like avocado or coconut, low-carb fruits like strawberries or blueberries, or flavorings like cinnamon, vanilla, or cocoa powder.

Feel free to get creative and customize your keto shakes to your taste preferences and nutritional needs!

Customisation: adding more fat, making it thicker or thinner, changing the flavour, making it vegan, etc

Customisation is a key part of making keto shakes, as it allows you to tailor the shake to your specific tastes and dietary needs. Here are some ways you can customise your keto shake:

Adding More Fat

To increase the fat content of your keto shake, you can add a variety of ingredients such as nut butter (almond, peanut, cashew, or sunflower seed butter), avocado, heavy cream, coconut cream, cream cheese, or coconut oil/MCT oil. These ingredients will also add creaminess and richness to your shake.

Making it Thicker or Thinner

To adjust the thickness of your keto shake, you can simply add more or less milk. For a thicker shake, use less milk, and for a thinner shake, add extra milk. You can also add ice to make the shake thicker and creamier.

Changing the Flavour

There are endless flavour possibilities for keto shakes. Some popular flavour additions include cocoa powder, dark chocolate, vanilla extract, cinnamon, frozen fruits (such as strawberries, blueberries, or cauliflower), and sweetener drops. You can also experiment with different types of milk, such as almond, coconut, soy, or dairy milk, to change the flavour and nutritional profile of your shake.

Making it Vegan

To make your keto shake vegan, simply substitute the dairy ingredients with vegan alternatives. For example, you can use coconut cream instead of heavy cream, and nut butter or tahini instead of cream cheese. You can also choose a vegan-friendly milk, such as almond, coconut, or soy milk.

Storage: making and storing the shake in the fridge or freezer for later

Making and storing keto shakes in the fridge or freezer for later is a convenient way to always have a nutritious meal or snack on hand. Here are some detailed instructions and tips for storing your keto shakes:

Glass Containers or Jars:

Fill glass containers with your keto shake and ensure they are tightly closed before placing them in the refrigerator. Leaving air in the container can lead to oxidation, degrading the nutrients in your shake. Glass containers are ideal for short-term storage, and you can expect your shake to last up to 24 hours in the fridge.

Plastic Ziploc Bags:

If you're looking to save space, consider using Plastic Ziploc bags. They are perfect for storing your keto shakes in the freezer, especially if you don't have ample freezer room. However, if you have space constraints and prefer a more sustainable option, glass containers or jars are recommended.

Mason Jars:

Mason jars are an excellent option for freezer storage, but they do require sufficient freezer space. They are versatile and can be used for various other frozen items like smoothies, salad dressings, soups, and more. Their wide mouth and thick glass make them ideal for freezing keto shakes.

Popsicle Molds:

Popsicle molds offer a fun and convenient way to store your keto shakes, especially if you're looking for an on-the-go option. They come in reusable and single-use plastic options. The single-use molds are perfect for travel or lunch boxes, as you won't need to worry about washing them afterward.

Insulated Containers:

Insulated containers are a great choice if you want to keep your keto shakes chilled while travelling. These containers will maintain the temperature for up to 12 hours. Before consuming, make sure to shake the container vigorously to blend the ingredients, and use a food thermometer to ensure the shake remains below 400°F.

Freezing Shake Packs:

If you want to avoid using too much plastic, you can prepare shake packs by filling mason jars or Ziploc bags with keto shake ingredients (rather than the blended shake). This option gives you the flexibility to enjoy your shakes for up to six months. When you're ready to drink, simply take out a package, blend, and enjoy!

Blending and Freezing:

Another option is to blend your keto shakes and then pour them into freezer-safe jars before freezing. Ensure you have enough freezer space to accommodate the jars. To defrost, place the jar in the fridge overnight or on the counter to speed up the process. You can also pack it in your lunch box, and it will be ready to drink by lunchtime.

Blending and Refrigerating:

If you're looking to store your keto shakes for a day or two, blending and refrigerating is a good option. Prepare your shakes in the morning and store them in airtight containers before placing them in the fridge. When you're ready to drink, shake the container, stir the contents if they have separated, and enjoy!

Remember, it is essential to keep your keto shakes at a temperature of 400°F or below to prevent bacterial growth and spoilage. Additionally, always shake or blend the container's contents before drinking to ensure a smooth and well-mixed shake.

Benefits: how keto shakes can help with weight loss, improve your energy levels, and more

Benefits of Keto Shakes

Keto shakes are a convenient and tasty way to support your weight loss and energy goals. Here are some of the key benefits:

Weight Loss

Keto shakes are designed to help with weight loss by keeping you full and satisfied. The high-fat, low-carb content of keto shakes can curb cravings and keep you in a state of ketosis, where your body burns fat for fuel instead of carbohydrates. The shakes are also packed with protein, which helps boost metabolism and control weight.

Improved Energy Levels

The combination of healthy fats, protein, and low carbs in keto shakes provides a natural energy boost. By converting fat into ketone bodies, your body can access a more stable and long-lasting source of energy compared to glucose from carbohydrates. This can lead to enhanced brain function and improved concentration.

Nutritional Value

Keto shakes are typically rich in essential nutrients such as healthy fats, protein, and fibre. They often include ingredients like nut butter, collagen, MCT oil, and avocado, which provide your body with a range of vitamins, minerals, and antioxidants. These shakes can be a convenient way to ensure you're getting the proper proportions of macros, especially when you're on the go.

Convenience and Taste

Keto shakes are quick and easy to prepare, making them ideal for busy mornings or when you need a convenient snack. They taste delicious, with a wide range of flavour options available, including chocolate, peanut butter, strawberry, and vanilla. You can also add your favourite ingredients to customise the shakes to your preference.

Flexibility

Keto shakes offer flexibility in terms of ingredients and usage. You can easily customise them to fit your specific dietary needs, such as making vegan or dairy-free versions. Additionally, keto shakes can be used as a meal replacement, a snack, or a post-workout drink to support your fitness goals.

By incorporating keto shakes into your diet, you can enjoy the benefits of improved energy levels, curbed cravings, and convenient nutrition. They are a tasty and effective tool to support your weight loss journey and overall health.

Frequently asked questions