Meal replacements can be a great idea for those who want to lose weight but are away from home all day, or don’t like counting calories. Or even want to prepare something quick and easy. Smoothies and smoothies are popular with many and as meal replacements they can be a solution for those who want to lose weight. If we then learn to make them at home in a nutritionally correct way, it would also be economical.

If you like the idea of ​​using meal replacements and want to lose weight, it is better to learn how to make them with this simple formula made by the Green Tickie website , rather than buying dietary bars and shakes full of additives and preservatives that are only bad for us.

None of this. Here we will see how to prepare meal replacements by combining six different ingredients, in order to have nutritious shakes but always different and complete from a nutritional point of view.
To lose weight, according to the blogger of Green Tickie, who has lost the beauty of seventeen kilos with these smoothies, it is necessary to drink two of these smoothies a day, for example to replace breakfast and dinner or breakfast and lunch.

HOW TO MAKE MEAL SUBSTITUTES (about 280 calories each)

6 ingredients need to be blended for a complete homemade meal replacement.
For each category of ingredient, choose one of the variants.
It is not possible to put more foods of the same category of ingredients, such as 2 foods of the first category, but only one food and combine it with others. While you may be tempted to do so, don’t skip any of the top 5 categories.

The replacement meal must first of all be something healthy.

FOOD CATEGORIES. 

• LIQUID.
  Choose from 150 ml of sugar-free soy milk / 150 ml of skimmed milk also delactosed / 150 ml of oat, hazelnut or almond milk with no added sugar.
• FRUIT .
  80 gr of apple or pear or fresh plums or berries of your choice or strawberries or peach cherries or pineapple or kiwi.
  Or 40 grams of banana.
• VEGETABLES.
  150 gr of cucumbers or fennel or celery or 100 gr. of raw zucchini or lettuce or spinach or rocket or 70 grams of carrots or beets.
• FATS .
  5 grams of peanut or almond or hazelnut butter or 7 pistachios or 6 almonds or a teaspoon of flax or chia seeds or a heaping teaspoon of grated coconut or unsweetened cocoa flour or a teaspoon of chocolate chips or 25 grams of avocado.
• PROTEIN.
  130 grams of silky or velvety white tofu or 150 gr. sugar-free skimmed white Greek yogurt or 100 gr. of normal cottage cheese or 150 grams of skimmed and sugar-free white soy yogurt or 150 grams of pasteurized egg white (the one in cartons) or 70 grams of normal white tofu.
• Optional Additions: Spices such as cinnamon, ground ginger or cloves, stevia or erythritol to add a sweet note.

To these ingredients you have to add a little water (even in the form of ice) to taste, to make the smoothie fluffier or more liquid . Here it is more a matter of personal taste.

The substitutes are abundant, in practice you will get 2 glasses of smoothie per meal.
You can combine them as you like with these ingredients.

For example: strawberries, hazelnut milk, carrots, plain Greek yogurt and a teaspoon of chocolate chips for a greedy substitute meal, or pineapple, fennel, avocado, tofu and ginger for a more draining smoothie, focusing on potassium.
You can make them in a paleo, vegan, low-glycemic version, sugar-free, with more fiber: as you like.
Respecting the doses, the calories are the same.

With two snacks of raw vegetables or sour fruit throughout the day we are satiated until the solid meal.

But what to eat in the normal meal?
The ideal is a balanced meal .

Two small eggs or 100 of white meat or lean sliced ​​or 130 grams of fish plus salad or vegetables cooked in a little oil + 100 grams of boiled potatoes or 50 grams of brown rice or wholemeal pasta or cereals or 100 grams of legumes of your choice already boiled or 65 grams of bread + a small fruit or two biscuits and an herbal tea.
This for a woman. For a man we consider 60 grams more of meat or fish, an extra teaspoon of oil, 30 grams more of pasta or rice or 90 grams of bread or 200 of potatoes. 

Learn more: Discover The Diet of Meal Replacement: Lose weight with DIY recipes.