Homemade Lunch Replacement Shakes

Continuing our series of homemade meal replacement shakes recipes, here are the shakes recipes that I use to replace my lunch.

All the recipes are for 1 serving and follow the directions explained on How to Create your own meal replacement shake guide.

Savory lunchtime smoothie 

Savory lunchtime smoothieAlmost all smoothies are sweet which is great if you have a sweet tooth but what if you are more of a savory person? Thankfully there are savory smoothie options you can try too although these can be a bit like drinking cold soup if you have always drunk sweet smoothies up until now. As many smoothies taste more like desserts than a “real meal”, lunch time is a good time to try a smoothie from the savory side of the tracks!


  • 1.5 cups of water
  • 1 scoop Now Foods Whey Protein Isolate – unflavored
  • 0.5 cups frozen spinach
  • 1 large tomato
  • 0.5 cups cooked sweet potato
  • 1 teaspoon dry mixed herbs
  • 1 tablespoon tomato puree
  • 1 tablespoon extra-virgin olive oil
  • 1 dash Worcestershire sauce


Place the water in the blender and add the spinach – leave for 2-3 minutes to thaw lightly. Add the rest of the ingredients except the Worcestershire sauce. Blend for 30 to 60-seconds and then add the Worcestershire sauce to taste.

Nutritional breakdown

283 calories

Protein – 30 grams

Carbohydrates – 22 grams

Fat – 18.25 grams

Fiber – 5.5 grams

Quinoa lunchtime shake 

Quinoa lunchtime shakeIngredients

  • 1.5 cups water
  • 0.5 cups cooked quinoa
  • 1 scoop Now Foods Whey Protein Isolate – unflavored
  • 1 pinch cinnamon
  • 1 tablespoon sunflower seed butter
  • 4 drops stevia liquid
  • 2-3 ice cubes


Place all the ingredients in your blender starting with the water and finishing with a pre-cooked quinoa. Note – you MUST use pre-cooked quinoa and not dry/uncooked! Blend on high until smooth and serve immediately.

Nutritional breakdown

342 calories

Protein – 32.5 grams

Carbohydrates – 26.9 grams

Fat – 12.3 grams

Fiber – 3 grams

Homemade Meal Replacement Shakes Guide

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