Weight Loss Shakes and Recipes

Weight loss shakes can be delicious when you make them with these recipes. Use them if the food counts work for your situation. Feel free to modify them.

They are simple and very easy to make. One of the most popular natural weight loss supplements is a homemade shake.

Anyone can make them. All you need are the ingredients and a blender.

We cover the best workout protein shakes on another page of our website. That page link awaits you further down this page.

In addition, to boost your metabolism eat smaller meals per day rather than fewer large ones.

You will not be eating more food; you will simply be spreading it throughout the day.

Assuming that you are getting sufficient protein from natural sources at each meal, just doing this will boost your metabolic rate, eliminate hunger, and curb food cravings.

How to use weight loss shakes


Avoid weight loss shakes with ingredients to which you are intolerant or allergic. You may have a hidden allergy or intolerance to certain kinds of foods without knowing it.

If so, you may have food intolerances that are causing physical problems including weight gain or poor ability to lose weight.

If you wish to learn more about this and how to test it out for yourself, see our natural Weight Loss Diet page. You will find the direct link to that page listed on our site map/index.

Using the principles covered by those pages, and ideas from the following recipes, try some weight loss shakes for yourself. If necessary, adjust the ingredients in the shakes.

Weight loss shake ingredients


Food Counts: ingredients

If you use different brands from the ones listed, simply adjust the food count figures. The specific brands mentioned in these shakes are not necessarily better than other brands.

The food count figures given for each shake are approximations that rely on either manufacturers or standard food count sources (for example, Corinne Netzer's The Complete Book of Food Counts.

The numbers given apply to the whole shake. We have rounded them off to the nearest whole number.

Carbs listed are "net." Trans-fats should always be avoided; they are not listed because the following shakes do not have any.

These weight loss shakes work very well for many people. However, we are all different. The goal is to use these weight loss shake recipes to develop shakes that work well for you.

Unfortunately, except for the berries, weight loss shakes have little or no dietary fiber. We recommend that males ingest 45 grams of fiber daily and females ingest 32 grams daily, and more would be better. Fresh vegetables are an excellent source of dietary fiber and vegetables can simply be added to your regular weight loss meals.

Shakes that use milk, soy, or rice protein powder are unacceptable if you are following a Paleo diet. We did not evolve eating grains or dairy products.

High and low weight loss shakes


Consider shakes for both high and low cycle days.

What's the difference?

It's whether carbohydrate intake is relatively high or low. Changing carb intake ("cycling") rather than keeping it about the same each day is one effective strategy for weight loss.

For example, you could ingest 20 grams of carbs on the first day, 30 on the second day, and 100 on your cheat day. This is just an example. The idea is to avoid sticking to any one quantity for too long.

Try using the low cycle day recipes most days of the week.

Our general recommendation is to keep daily grams of carbs consumed to 25 or fewer on most days. If you do, your body will switch from burning sugar to burning fat.

However, if you eat cleanly for about a week, your level of the hormone leptin will drop by about half. That will signal your body that you are starving and your metabolic rate and fat burning will slow.

To restore leptin to normal, most people are able to enjoy one high cycle day weekly that includes one or two cheat meals where you consume plenty of carbs, fats, and calories. Yes, you may occasionally have pasta or whatever!

However, even on your high cycle day, please stop eating when your hunger disappears. Do not continue eating until you feel full or stuffed.

Sadly, a cheat day doesn't work well for everyone. The reason is that the levels of insulin and leptin rise and fall together. So, if you are insulin resistant or diabetic, consult with your physician prior to using a cheat day.

High cycle shakes


Directions for all shakes: mix all the ingredients thoroughly in a blender and enjoy immediately. A good way to do it is mix them for 30 seconds on low and then 30 seconds on high.

With respect to the ingredients in these weight loss shake recipes, experiment!

Three Weight Loss Shakes: The Recipes for High Cycle Days:


High Cycle Shake Recipe 1

  • 1 c nonfat cow's milk
  • 6 oz. plain, nonfat yogurt
  • 1/2 banana
  • 3/4 c frozen strawberries
  • 1/4 c shelled, chopped walnuts
  • 1 Brazil nut
  • 2 T Musclelink's Profusion protein powder (vanilla)
  • 1 T Udo's Choice Green Blend
  • 1 t magnesium citrate
  • 1 t L-glutamine powder

One of these weight loss shakes will certainly fuel you for several hours! In fact, some of the food counts may be too high for your nutritional plan. If so, consider halving the ingredient amounts.

An egg protein powder (such as MRM's All Natural Egg White Protein) is more natural than a whey or blended protein powder.

560 calories / 36 grams proteins / 56 grams carbs / 26 grams fats (3 grams saturated fats)

Here are some ways that you can modify this shake recipe.

If you do not tolerate cow's milk well, try substituting goat's milk and goat's yogurt for the cow's milk and cow's yogurt in your weight loss shakes. Also, replace the ProFusion (or equivalent blended) protein powder, which contains complete cow's milk proteins, with egg, rice, or soy protein powder.

A school of thought rejects consuming any dairy products whatsoever. After all, cow's milk is excellent for baby cows but human beings are not baby cows.

As we mention in the natural weight loss diet [listed on the navigation buttons] section of our website, we did not evolve consuming dairy products. If you accept that way of thinking or are a vegetarian, consider using soy milk as a base for your shakes.

You may use any kind of berries in your weight loss shakes. Blueberries are the most nutritious kind of berries. If you use fresh berries, include a couple of ice cubes to chill the shake. We recommend eating 1 or 2 cups of (preferably organic) berries daily.

To reduce the calories by 200, the proteins by 5 grams, the carbs by 4 grams, and the fats by 20 grams, simply eliminate the walnuts.

We don't recommend doing this, however, unless you are either consuming deepwater fish, taking fish oil supplements from deepwater fish, or taking Udo's Choice Oil Blend or some similar plant-based oil to provide you with beneficial fats. Consider substituting fish oil or flax oil for the walnuts.

Try replacing the walnuts with raw almonds or some other kind of raw, unsalted nuts. Try replacing them with sesame, pumpkin, or sunflower seeds. If you do fitness exercise in the mornings before your first meal, that's an excellent time to follow the exercise with a shake.

Assuming that you tolerate all the ingredients well, consider halving the food counts.

Experiment! Have fun with it. Nobody will arrest you!


High Cycle Shake Recipe 2

  • 1 c nonfat cow's milk
  • 1/2 c part-skim ricotta cheese
  • 1 scoop MuscleLink's ProFusion protein powder (vanilla)
  • 1 T Udo's Choice Green Blend
  • 1/2 banana
  • 1/2 t vanilla extract
  • several ice cubes

Some of the food counts may be too high for your meal plan. If so, consider halving the ingredient amounts.

487 calories / 45 grams proteins / 39 grams of carbohydrate / 18 grams fats (9 grams saturated fats)

If your physician advises you to limit saturated fat consumption, realize that, because of the ricotta cheese, this shake is relatively high in saturated fats; therefore, you may want to enjoy it only occasionally.

If you are keeping your carbohydrate consumption to 25 or fewer grams on most days, it is unlikely that you need to be concerned that dietary fat will make you fat. Unless your carb intake is too high, it won't.


High Cycle Shake Recipe 3

  • 1 c nonfat cow's milk
  • 1/2 c part-skim ricotta cheese
  • 1 scoop MuscleLink's ProFusion protein powder (vanilla)
  • 1 T Udo's Choice Green Blend
  • 1/2 t vanilla extract
  • several ice cubes

Some of the food counts may be too high for your meal plan. If so, consider halving the ingredient amounts.

435 calories / 45 grams proteins / 26 grams carbs / 17 grams fats (8 grams saturated fats)

Like the previous shake recipe, this one is relatively high in saturated fats and contains dairy products.

Low cycle shakes


Directions for all shakes: mix all the ingredients thoroughly in a blender and enjoy immediately. A good way to do it is mix them for 30 seconds on low and then 30 seconds on high.

Three Weight Loss Shakes: The Recipes for Low Cycle Days:


Low Cycle Shake Recipe 1

  • 10 oz. pure water
  • 1 c frozen strawberries
  • 6 oz. plain, nonfat yogurt
  • 1 scoop MuscleLink's ProFusion protein powder (vanilla)
  • 1 T Udo's Choice Green Blend
  • 1/4 c part-skim ricotta cheese

375 calories / 38 grams proteins / 31 grams carbohydrate / 10 grams fats (5 grams saturated fats)

Low Cycle Recipe 2

  • 8 oz. pure water
  • 6 oz. plain, nonfat yogurt
  • 1 scoop MuscleLink's ProFusion protein powder (vanilla)
  • 1 c frozen (preferably organic) blueberries
  • 1 Brazil nut
  • 1 T Udo's Choice Green Blend

295 calories / 33 grams proteins / 30 grams carbs / 5 grams fats (1 gram saturated fat)

If you want to eliminate the yogurt and can afford the carbs, substitute a banana for the yogurt. If you wish to add a supplemental mineral to this shake recipe, add a teaspoon of magnesium citrate powder. It's a wonderful mineral!


Low Cycle Shake Recipe 3

  • 8 oz. pure water
  • 1 c frozen strawberries
  • 6 oz. plain, nonfat yogurt
  • 1 scoop MuscleLink's ProFusion protein powder (vanilla)
  • 1 T Udo's Choice Green Blend

275 calories / 31 grams proteins / 27 grams carbs / 14 grams fats (.5 grams saturated fats)

One final tip.

Short of a permanent starvation diet, there's no permanent weight loss without strength training. You may lose fat, but you won't keep it off. Strength training is for everyone.

Young or old, male or female, everyone can lose body fat from strength training! When done correctly, strength training will increase your lean muscle mass, which is a METABOLIC FURNACE. The more lean muscle you develop, the more calories you will burn 24 hours a day.

Ideally, we recommend doing two strength training workouts weekly of 30 to 40 minutes each in addition to 2 or 3 high intensity cardio workouts weekly of less than 20 minutes each. These workouts will burn fat for hours after each workout!

If you are follow this exercise program or a similar one, eat well, and recover well, you will achieve maximum natural fat loss!

One small step at a time is all it takes to begin any journey.


Highly recommended books for this page


If you gained useful information from this page, and want to improve your knowledge and understanding further, the following books are highly recommended.


These are our top suggestions:


  • Bradford, COMPULSIVE OVEREATING HELP: HOW YOU CAN STOP FOOD CRAVINGS, FOOD ADDICTION, OR EMOTIONAL EATING IN 6 SIMPLE STEPS!

  • Bradford, WEIGHT LIFTING: BASIC MOVES FOR EFFECTIVE TRAINING FOR MUSCLE BUILDING IN MINIMUM TIME!

  • McRobert, BUILD MUSCLE LOOK GREAT

  • Wildman & Miller, SPORTS AND FITNESS NUTRITION

  • Ivy & Portman, NUTRIENT TIMING


The above books are in stock at Amazon.com (for the USA) and Amazon.co.uk (for the UK)







Our page related to weight loss shakes and recipes




Now that you know about the shakes and recipes on this page, you may wish to see the following page on our website:

Protein Shakes

Alternatively, use the links further down this page to visit the weight loss recipes section or our homepage.





If you are looking for more weight loss shakes and recipes, you can search our website or the World Wide Web.

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