Keep Protein Shakes Lean
Protein shakes can help or hurt a diet. Meal replacements are only useful if they are low calorie, appetite curbing, and nutritious. All of these qualities together make them good enough to replace a meal such as breakfast or lunch. Ideally a meal replacement should have between 100-150 calories, depending on your body weight and how fast you wish to take off the pounds.

Recipes
  • They can be found online and hopefully will list a calorie count.
  • Options include peanut butter, cottage cheese, Greek yogurt and fruit. Just remember, the calorie count goes up every time you add something.  In addition adding carbohydrate calories (such as a banana) increases the glycemic index of the shake and may increase your hunger and may make it harder for you to lose weight.
Whats in Your Concoction?
Add up the calories and see if the total count is more than 150 calories.
  • Half a banana              50-75 calories depending on size
  • Honey 1tsp                  22 calories  (honey has more calories than sugar!)
  • Plain Yogurt 4 oz          60 calories
  • Protein Shake mix        45-200 calories per serving (check the carton)
  • Peanut Butter 1 tbsp    90 calories (has 8 g of fat and minimal amounts of protein)
To keep your meal replacement low calorie you can add the following ingredients:
  • Stevia as a natural sweetener
  • Diet orange soda
  • Frozen ice cubes (made with Crystal Light – for a variety of flavors)
  • Diet flavored coffee syrups (strawberry, French vanilla etc)
  • PB2, Powdered Peanut Butter
    85% less calories than regular peanut butter (2 g of fat, 6 g of protein, 50 calories; BellPlantation.com)
Be smart. Know the calorie count.  At home, use a measuring cup or spoon. If you order shakes at a gym, inquire about the ingredients. Watch the server, they may be overzealous and overfill the measuring spoons, giving you the caloric equivalent of a cheeseburger in an innocent protein shake disguise.

Don’t let any additional unwanted calories sneak in.

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Dr. Evelyn Wells Bio

Dr Evelyn WellsA board certified physician and personal trainer, Dr. Evelyn Wells has provided clients with her medical expertise for over 6 years. She fulfilled her pre-med requirements at Princeton University and received her medical degree from Howard University Medical School. Dr. Wells completed an Emergency Medicine residency program at Long Island Jewish Medical Center in New York where she was Chief Resident. Currently on staff at Jersey Shore University Medical Center in Neptune, New Jersey, her specialties inlcude bariatric medicine, emergency medicine, and personal training. For more information on Evelyn’s weight management programs visit PhysiciansFitnessSolution.com.

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