Paleo meal replacement shake recipes

Recipe 1 (savory)

• avocado oil
  • 2 tbsp
• tigernut powder
  • 15 g
• bone broth powder
  • 22 g
• greens powder
  • 3g
• beef organs powder
  • 1 capsule
• spices?
  • with no spices the flavor is very mild/neutral
  • flavor can be added via spices e.g. ½ tsp of chili powder, salt to taste
• 400 mL water

calories: 412 carbs: 12g fibre: 3g price: 2.83CAD

Recipe 2 (sweet)

• tigernut powder
  • 12g
• egg white protein powder or whey protein isolate (unflavored)
  • 12g
• light olive oil or avocado oil
  • 1 tsp
• carob powder
  • 6g
• monkfruit/date powder to taste
• multivitamin powder
  • 1 capsule
• fruit powder
  • 6g
• 400 mL water

Ingredients master list

calories:

• oil (olive, avocado) (not extra virgin which has stronger taste)
  • 9.9 cal/g
  • Not MCT (https://tanasi.com/blog/mct-oil-stomach-pain/)
• sweet potato powder/flour
  • 100 cal/CAD
  • 3.7 cal/g
  • But is it ok to eat raw?
• maca powder
  • 48 cal/CAD
  • 4 cal/g
  • Tastes like roasted carrots, too strong
• tigernut powder
  • 113 cal/CAD
  • 4.5 cal/g
  • Tastes like oats and almonds

protein:

• bone broth powder
  • 4.1 cal/g
  • 30 cal/CAD
• collagen?
• taro powder + whey
  • 3.3 cal/g
• Egg whites (boxed) (pasteurized)
  • 64 cal/CAD
  • 3 cal/g (excluding water)
  • relatively low protein
• Whole egg powder (pasteurized)
  • iffy taste
• egg white protein powder or whey protein isolate (unflavored)
  • 3.7 cal/g
  • 48 cal/CAD

micronutrients:

• greens powder
  • Decent brands include Progressive, Senzu, Naked Nutrition
• baobab powder
  • strong taste
• kale, spinach powder
• multivitamin powder
  • Most commonly available as capsules of powder
• fruit powder
  • E.g. “ATP LAB - Greens and Reds Whole Foods 240g (Berries Flavour)”
• beef organ powder is available in capsules
  • tastes a little bitter but in small quantities it’s fine

flavor:

• monkfruit sweetener
  • Iffy with maca
  • Fine with tigernut
• date powder
  • 96 cal/CAD
  • 2.5 cal/g
• carob powder (caffeine-free cacao alternative)
  • 111 cal/CAD
• spices? msg?

liquid:

• water
• dealcoholized red wine
  • mostly doesn’t go well with the other ingredients

Tools

• Extra-large (32oz+) shaker bottle for double servings (use two whisk balls)
• Blender

Either of these can be cleaned by shaking/blending with water and detergent. Some blenders have a self-clean mode that uses heat and pulses. A dishwasher can also be used.

Use extra-long straws for hands-free drinking.