4 Ingredient Meal Replacement Weight Loss

by mblind
Last updated September 8, 2014 Copy
AmountIngredient$ / daySource
300gOat flour, partially debranned$0.88Trader Joe's old fashioned rolled oats, ground fine in a blender
30gSeeds, chia seeds, dried$1.00Trader Joe's
90gTrader Joe's Whey Protein Powder$2.18Trader Joe's
30gCocoa, dry powder, unsweetened (optional)$0.29
Amounts for:
Total Daily Cost:
$4.35Add Ingredients
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A simple meal replacement made from ingredients found at the local grocery story (a Trader Joe's, in this case)

This is not 100% complete nutritionally as the intention is more of a single meal replacement; ingredient amounts listed are for a whole day, 3 meals - but amounts were chosen to make it easy to make in 1/3 batches. The addition of a multivitamin (and a pinch of salt) would go a long way toward closing the gaps.

For breakfast, I find this perfectly fine. The flavor is mostly oats, so if you're not a fan of oatmeal ymmv. I use a blender, mix in 1/3 batches at a time, and add enough water (or cold-press coffee) to make liter-sized smoothies.

Nutrition Facts

Amount Per Day
56% Carb, 22% Protein, 22% Fat
Calories1792
% Daily Values*
172%
Total Carbohydrate258g
196%
Dietary Fiber 41g
109%
Protein103g
80%
Total Fat46g
Saturated Fat11g
Monounsaturated Fat11g
Polyunsaturated Fat17g
362%
Omega-3 Fatty Acids6g
67%
Omega-6 Fatty Acids11g
Cholesterol0mg
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 1500 calories, low carb". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carbChange

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