10 Totally Awesome Occam’s Protocol Meal Replacement Shakes

by Stephen

Most commercial “Weight Gainers” on the market contain nothing more than a heap of sugar with some low quality protein. The recipes below contain almost no sugar (with the exception of fruit), and they contain high quality protein, and provide appropriate carbs, fats and fiber.

Shakes:

Apple Pie | Banana Nut BreadBanana Split CappuccinoChocolate BananaChocolate MintChocolate Peanut Butter CupOrange CreamsiclePina ColadaPumpkin Pie

Occam’s Meal Replacement Pantry:

For Meal Replacement Powder (MRP):

For Maltodextrin Powder: Now Foods Carbo Gain

Extracts: Almond extract | Peppermint extract | Orange extract | Coconut extract | Rum extract

Extras:  Ground Cinnamon | Ground Nutmeg Seasoning | Ginger, Ground


 

1. Apple Pie

INGREDIENTS:

1 Packet of a vanilla meal replacement powder (MRP)
½ cup of maltodextrin powder
1 cup of unsweetened natural apple sauce
Cinnamon to taste
16 oz of water or skim milk (depending on your protein and caloric needs)

In blender, combine all ingredients until smooth.

Nutritional Facts (with water)

Calories- 540
Protein- 43
Carbohydrates- 87
Fiber- 4
Sugar- 13
Fat- 3


 

2. Banana Nut Bread

INGREDIENTS:

1 Packet of a vanilla meal replacement powder (MRP)
½ cup of maltodextrin powder
¼ tsp almond extract
2 drops of butter extract (optional)
1 banana
Cinnamon to taste
16 oz of water or skim milk (depending on your protein and caloric needs)

In blender, combine all ingredients until smooth.

Nutritional Facts (with water)

Calories- 575
Protein- 43
Carbohydrates- 91
Fiber- 4
Sugar- 20
Fat- 3


 

3. Banana Split

INGREDIENTS:

1 Packet of a vanilla meal replacement powder (MRP)
½ cup of maltodextrin powder
1 Banana
½ cup strawberry
16 oz of water or skim milk (depending on your protein and caloric needs)
In blender, combine all ingredients until smooth.

Nutritional Facts (with water)

Calories- 612
Protein- 43
Carbohydrates- 99
Fiber- 4
Sugar- 26


 

4. Cappuccino

INGREDIENTS:

1 Packet of a vanilla meal replacement powder (MRP)
2/3 cup of maltodextrin powder
1 tsp instant coffee
16 oz of water or skim milk (depending on your protein and caloric needs)

In blender, combine all ingredients until smooth.

Nutritional Facts (with water)

Calories- 557
Protein- 42
Carbohydrates- 92
Fiber- 4
Sugar- 3
Fat- 3


 

5.Chocolate Banana

INGREDIENTS:

1 Packet of a chocolate meal replacement powder (MRP)
½ cup of maltodextrin powder
1 Banana
16 oz of water or skim milk (depending on your protein and caloric needs)

In blender, combine all ingredients until smooth.

Nutritional Facts (with water)

Calories- 575
Protein- 43
Carbohydrates- 97
Fiber- 5
Sugar- 20
Fat- 3


 

6. Chocolate Mint

INGREDIENTS:

1 Packet of a chocolate meal replacement powder (MRP)
2/3 cup of maltodextrin powder
¼ tsp Peppermint extract
16 oz of water or skim milk (depending on your protein and caloric needs)

In blender, combine all ingredients until smooth.

Nutritional Facts (with water)

Calories- 557
Protein- 43
Carbohydrates- 93
Fiber- 4
Sugar- 3
Fat- 3


 

7. Chocolate Peanut Butter Cup

INGREDIENTS:

1 Packet of a chocolate meal replacement powder (MRP)
½ cup maltodextrin powder
2 TBSP Natural Peanut Butter
16 oz of water or skim milk (depending on your protein and caloric needs)

In blender, combine all ingredients until smooth.

Nutritional Facts (with water)

Calories- 700
Protein- 51
Carbohydrates- 82
Fiber- 6
Sugar- 3
Fat- 19


 

8. Orange Creamsicle

INGREDIENTS:

1 Packet of a vanilla meal replacement powder (MRP)
½ cup of maltodextrin powder
4 oz unsweetened orange juice
1/8 tsp orange extract
12 oz of water or skim milk (depending on your protein and caloric needs)

In blender, combine all ingredients until smooth.

Nutritional Facts (with water)

Calories- 545
Protein- 43
Carbohydrates- 90
Fiber- 4
Sugar- 13
Fat- 3


 

9. Pina Colada

INGREDIENTS:

1 Packet of a vanilla meal replacement powder (MRP)
½ cup of maltodextrin powder
¼ tsp coconut extract
1/2 cup unsweetened crushed pineapple
2 drops of rum extract (optional)
16 oz of water or skim milk (depending on your protein and caloric needs)

In blender, combine all ingredients until smooth.

Nutritional Facts (with water)

Calories- 540
Protein- 43
Carbohydrates- 87
Fiber- 4
Sugar- 13


 

10. Pumpkin Pie

INGREDIENTS:

1 Packet of a vanilla meal replacement powder (MRP)
½ cup of maltodextrin powder
4 oz baked yam
¼ tsp Ground Cinnamon
1/8 tsp Ginger, Ground
1/8 tsp Ground Nutmeg Seasoning
16 oz of water or skim milk (depending on your protein and caloric needs)

In blender, combine all ingredients until smooth.

Nutritional Facts (with water)

Calories- 638
Protein- 44
Carbohydrates- 110
Fiber- 5
Sugar- 5
Fat- 3


 

Shake recipes by John Alvino:  www.johnalvino.com

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