Protein/Meal Replacement Shakes

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These. They don't fill me, ever.

I am trying to lose a few kgs around my middle. The weight just sticks there now that I'm in my forties.

I am trying to replace some meals with shakes. I might aswell drink water. I also mix chia seeds in to bulk it out.

Does everyone else go around very full after these shakes?

Are you buying them or mixing them up yourself? Are you in calorie deficit when using them?

I mix them myself with water. Fairly good quality ones.

I would be in a calorie deficit. I completely replace a meal with one of them. The trouble is, I'm starving on them. I'm not a massive eater quantity wise but I get quite hungry often.

What are you eating along with the shakes each day? How calorific are the shakes?

I use a clear protein drink for lunch when I'm working, which is about 100-120 calories and is plenty filling for me when I add a packet of Wotsits, a cuppa and a piece of fruit! But breakfast and dinner is also protein and carb heavy to keep me filled.

Some meal replacement shakes are more like 400 calories. Which ones are you using?

I enjoy the process of eating. I could eat 5000 calories in meal replacements and I'd still want something to eat.
Have you maybe considered a salad with grains or carbs or equivalent calories with a protein shake? I can do 400 calories that way and feel much fuller.

I never got along with shakes.

I get hunger pangs too - currently trying to make a calorie deficit of 600 cal per day, which is a struggle. I am working on learning to live with the hunger pangs and retrain my brain not to listen to them. I drink green tea to distract myself, and I have a small handful of very strong peppermints and liquorice which I find helps because I dislike them (also fisherman’s friends) as they are so disgusting it helps kill appetite for a while.

You might do better moving this thread to the general weight loss board OP?

I'll try and get this thread moved.

The protein shake I use has 213 calories per shake and 25g of protein.

I think I need to try and get used to the hunger pangs a bit more, train my tummy to want less food. I think perhaps I need to eat little and often as I get very hungry to the point of feeling faint.

Oh I miss the days when I could eat what I wanted, now everything sticks to my stomach! I do have low testosterone which I'm now being treated for which might be part of my problem. Fingers crossed.

If it's just protein you want, you might be better off finding a different protein source from real food. The problem with the shakes is that they contain sugars or substitutes so you end up craving more food because of the glycogen burn.

I have this same problem with VLCD bars. I have binged them and protein bars before because I want the sugar hit. Yes, I'm weak and I'm working on it, so what.

The trouble is, I'm vegetarian all my life. I think this is why I'm hungry a lot of the time. I struggle for protein. So I thought the shakes would give me a protein kick and help me reduce calories.

I love cheese but that's calorific. I'm not mad on eggs. I'm trying to reduce carbs. I do eat some of the beans but they play havoc with my tummy. I do eat a lot of veg.

That's a good point about the shakes and the sugars..

Lots of the clear wheys are from pea protein rather then whey now. Lower calorie, similar protein volume. Means you can have two for the same calories or less as you have now if one isn't enough.

It's like drinking squash rather than a gloopy milkshake.

Try some psyllium husk added in , it’s fibrous and filling and zero calories!

Have you tried drinking something before you have it and not drinking it all at once? Or making it into a chia seed or overnight oats type dish where it’s still liquid but you eat it with a spoon?

If you are going to go for protein shakes get yourself unsweetened versions eg whey powder (still kind of sweet since milk). Having something that tastes like a strawberry milkshake isn't likely to turn off your desire for food. And if 200 cals isn't enough for you that day what I do is eat a piece of fruit with it, or add water in a bowl to turn the powder into a milk, then add oats, seeds, whatever so it's like having muesli. And look at your overall daily/weekly intake.

Try huel black it has about 40g protein is vegan and extremely filling.

I agree about Huel but the ready made ones (expensive) are so much better than the powder ones to be made with water.

I use chat gpt for recipe ideas all the time now, if you have a slow cooker then you could batch cook a load of meals really easily that are about the same calories as a meal replacement drink but more substance. Here’s what I got when I asked for high prote8n vegetarian slow cooker receipts around 250 calories per portion:

Got it 👍 You want vegetarian, high-protein slow cooker meals that come in at ~250 calories per serving. That’s absolutely doable — the trick is to lean on beans, lentils, soy, and high-protein dairy (if you eat it). Here are some ideas with recipes:

1. Slow Cooker Lentil & Spinach Dal

Calories: ~245 | Protein: ~17g per serving (4 servings)

Ingredients:

• 200g red lentils (dry)
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tbsp ginger, grated
• 1 tsp turmeric
• 1 tsp cumin
• 1 tsp garam masala
• 400g chopped tomatoes (1 tin)
• 1 vegetable stock cube + 600ml water
• 100g baby spinach (stirred in at the end)
• Salt & pepper to taste

Instructions:

1. Add all ingredients except spinach to the slow cooker.
2. Cook on low for 6–7 hours or high for 3 hours, until lentils are soft.
3. Stir in spinach at the end until wilted.
4. Serve as is, or with a spoonful of 0% Greek yogurt on top.

2. High-Protein Mexican Black Bean Chili

Calories: ~260 | Protein: ~18g per serving (5 servings)

Ingredients:

• 2 cans black beans (400g each, drained)
• 1 can kidney beans (400g, drained)
• 1 onion, diced
• 2 peppers, diced
• 2 cloves garlic, minced
• 1 can chopped tomatoes (400g)
• 1 tbsp chili powder
• 1 tsp smoked paprika
• 1 tsp cumin
• 500ml veg stock
• Optional: 100g frozen sweetcorn

Instructions:

1. Add all ingredients to slow cooker.
2. Cook on low 7–8 hours or high 4 hours.
3. Adjust seasoning and serve with fresh coriander.

3. Tofu & Veggie Peanut Satay Stew

Calories: ~250 | Protein: ~20g per serving (4 servings)

Ingredients:

• 300g extra-firm tofu, cubed
• 1 red pepper, chopped
• 1 courgette, sliced
• 200g mushrooms, halved
• 2 tbsp light soy sauce
• 2 tbsp powdered peanut butter (or 1 tbsp PB)
• 1 tsp chili flakes
• 400ml light coconut milk (reduced fat)
• 1 tbsp lime juice
• Fresh coriander to garnish

Instructions:

1. Place tofu and veg in the slow cooker.
2. Mix soy sauce, peanut powder, chili, coconut milk, and lime juice; pour over.
3. Cook on low for 5–6 hours or high for 3 hours.
4. Garnish with coriander.

4. Cottage Cheese & Lentil Lasagna Soup (Deconstructed)

Calories: ~245 | Protein: ~21g per serving (4 servings)

Ingredients:

• 150g red lentils
• 1 onion, diced
• 2 cloves garlic, minced
• 1 can chopped tomatoes (400g)
• 600ml veg stock
• 1 tsp oregano
• 1 tsp basil
• 200g low-fat cottage cheese
• 30g grated parmesan (optional for extra protein & flavour)

Instructions:

1. Add lentils, onion, garlic, tomatoes, stock, oregano & basil to slow cooker.
2. Cook low 7 hours or high 4 hours until lentils are tender.
3. Stir in cottage cheese and parmesan before serving for creaminess and protein boost.

✅ All of these freeze well and are great for batch cooking.
✅ Each sits roughly 220–270 calories depending on exact brands and portions.
✅ Protein is 17–21g per portion.

You need to drink them before you are hungry, I usually have them like an hour before I would eat a meal, and I'll have a plain slice of seeded bread or a boiled egg if I want something else to bulk it out, both of which add about 5g of protein.

Also helps if you are completely miserable in life so your appetite goes (its my top tip). You dont get to lose the weight if you are remotely happy.

I've gone from 25bmi to 21 with the shakes +misery combo

You can order it directly from the fuel website who often offer a bit off. yes you can make it up but I find it can not be as well mixed / but lumpy.

Oh well if we’re going off piste then I can also recommend the divorce/stress diet!

But not a cheap choice in my case!