[Chilled]

Hey guys,

Don't post much here but very thankful for the forum and blog, has helped me out a bunch.

I have a question for some of the guys here who know nutrition.

I'm thinkin about cutting out school lunches next month. (I teach at a high school in Korea) I've been eating a lot healthier at home lately, but some of these lunches are just killing me. (Really? Noodles, rice, and a sweet potato? C'mon now)

I'm thinking about making shakes to take to school to replace lunch, but I don't know how to make a nutritionally balanced shake that I can use 5 days a week.

I take whey regularly, so I can use that for protein. I was thinking either peanut butter or coconut oil to provide fat, and a banana for carbs. I don't really know what I should be putting in there to get some vitamins and minerals though. Should I just toss in some veggies?

I don't really care if it doesn't taste good, as long as its healthy. Also, I'd prefer not to break the bank, but I know that I'll probably end up spending more than I do on school lunches to make enough shakes for a month. (Lunches for the 20 school days in a month run me about 60-65 bucks. but I can afford to spend more if need be)

So help me out! Are there any reasons I shouldn't be using any of the ingredients I'm thinking about? What else should I be putting in?

(Keep in mind that I can only find very common stuff in Korea, so that triple mixed pro-casein hydrocordo-gluderides I should be puttin in? Yeah, definitely can't find that shit here.)

Using stuff you'd expect to be commonplace anywhere, (I don't mind buying from websites for supplements if really necessary) how do I put together a healthy shake to replace my school lunches?

[Pacific]

Why does it have to be a shake? Why not just pack a lunch?

[Chilled]

I just don't really have time to make healthy lunches to take to school.

I feel like I can get a more consistently nutritious meal in way less time with a shake or smoothie type thing.

[kosko]

Cocconut oil and whey are good for the base. Avacado, ginger, and raw cocco are good to add with bananas for carbs. Don't go to crazy with ingredients as it will rape your stomach, add a a few nutrient things and blitz it up with some almond milk. Toss some ice cubes in it to keep it chilled if you don't have fridge access till lunch.

[dasher]

If you have trouble with the fats / oil, you could try having some nuts (almonds, macadamias, etc) separately, which should be easy enough.

[Mr.Barbarian]

Nothing special about this recipe but it got me through a year of breakfasts.

no measurements, just do whatever

a few chunks of frozen pineapple
a few frozen strawberries
a little frozen spinach
two eggs
honey
milk

[hazara]

Quote:

I don't really care if it doesn't taste good, as long as its healthy.

Use a little bit of heavy whipping cream mixed before adding water, will bring out the flavoring of the protein powder and make it taste rich, added nutritional benefit of having zero carbs or sugar. High in fat too.

[Chilled]

Right on, thanks for the replies guys.

Is there a reason you can't put too many different things in a shake kosko?

And Mr.Barbarian, when you say to use frozen spinach, you'd cook that before you froze it right?

[MidniteSpecial]

4 bananas , 6 dates, tablespoon of raw almond butter, hemp protein , handful of pineapples, few kale leaves (stems removed) , can of coconut milk, tablespoon of raw cacao powder.

Blend.

[MidniteSpecial]

Raw goats milk mixed with raw carrot juice. Hercules soufflé.

[Veloce]

Here's my all purpose shake. When I work out consistently I drink one per day.

2 big scoops whey protein
tsp of creatine
tsp of beta alanine
spoonful of raw cocoa
spoonful of maca
spoonful of goji berries
1/2C instant oats
1/4C pistachios
4 strawberries
1/2 C greek yogurt
filtered water

I blend all this together. It's very filling.

[MidniteSpecial]

(03-16-2013 12:32 AM)thedude3737 Wrote:  

Here's my all purpose shake. When I work out consistently I drink one per day.

2 big scoops whey protein
tsp of creatine
tsp of beta alanine
spoonful of raw cocoa
spoonful of maca
spoonful of goji berries
1/2C instant oats
1/4C pistachios
4 strawberries
1/2 C greek yogurt
filtered water

I blend all this together. It's very filling.

Nice. Gonna try that. Minus the pistachios.

[Jaylow]

It depends on the flavor of whey you use. Don't make your drink taste like shit. Milk will make it taste way better than water so I always use both milk and water.

Chocolate whey = milk, peanut butter, choc syrup, plain yogurt
Strawberry whey = milk, blended fruits, fruit yogurt etc

[Giovonny]

Shakes don't really fill you up. It's lunch time, better to make some soup..

Fill a pot with chicken broth..
Add a bunch of vegetables..
Add a bunch of chicken..
Add a bunch of herbs and spices..

Bring to a boil, reduce heat to low, simmer for 4 hours.

You will have soup for the week.

Get some glass containers so you can take the soup to work.

A meal is better then a meal replacement!

[Mr.Barbarian]

(03-16-2013 12:20 AM)Chilled Wrote:  

Right on, thanks for the replies guys.

Is there a reason you can't put too many different things in a shake kosko?

And Mr.Barbarian, when you say to use frozen spinach, you'd cook that before you froze it right?

No. I never thought about it.

[The Pirate]

This has been my meal replacement shake for many years now:
-Neutral protein powder (reason for neutral: artificial sweeteners are highly controversial due to a connection to cancer. Aspartam/sukralose are the most used ones)
-Half a banana (don`t overdo the banana, there is sugar in bananas to) An apple can be thrown in if you want variance.
-A couple of spoons of oat (added fiber and carbs)
-Non fat milk

[Jaylow]

(03-18-2013 10:48 AM)The Pirate Wrote:  

-Half a banana (don`t overdo the banana, there is sugar in bananas to) An apple can be thrown in if you want variance.

OMMMMMMMFG NOT TEH SUGAR!!!!!!!!!!!!!!!!!!!!!

Typical poster on this board. Thinks sugar/carbs are bad for you. Btw, an apple has evil sugar in it too.