How to make homemade meal replacement shakes for backpacking
If you’ve ever been on a long and strenuous backpacking trip, then you probably understand the allure of meal replacement shakes. Cooking can become quite the chore when you get into camp after dark or before dawn in the cold when you’re trying to get going. Homemade meal replacement shakes can be a really simple, convenient solution that allow you to pack in a bunch of calories with little effort on your part. I avoid commercially prepared meal replacement shakes because they contain a lot of highly processed ingredients that can be difficult to digest along with lots of sugar. Its easy to make your own meal replacement shakes with real food ingredients. Here’s how:
STEP 1: Choose a carbohydrate base
Since you will not have access to a blender, choose something in a powder form that mixes well. I suggest whole oat powder, banana powder, sweet potato or pumpkin powder, or a carbohydrate blend powder.
STEP 2: Choose a protein powder base
You will need protein while backpacking to help repair muscle and regulate your metabolism. Choose a high quality plant based protein powder for your homemade meal replacement shake.
STEP 3: Choose a healthy fat option
Healthy fats will bump up the calories in your shake and help keep you feeling full. You want to choose one that does not solidify so that you can mix it well with your other ingredients. I suggest using chia seeds because they don’t really have a taste but offer omega 3s, minerals, antioxidants, protein, and fiber. You can also use powdered coconut milk or cream.
STEP 4: Choose powdered fruits and veggies
For veggies, the easiest thing to do is just get a green superfood powder mix. If you want to add fruits to sweeten try a freeze dried powder mix.
STEP 5: Combine with water and shake
Put the ingredients in a water bottle and then add water. Close water bottle and shake until everything is mixed.
- Top 10 Benefits of Chia Seeds
- Healthy Backpacking Food Ideas – Superfood Ingredients
- ProBar Meal Replacement Bar
- Best Calorie Dense Foods for Backpacking
Leave a comment and let me know if you’ve tried to make homemade meal replacement shakes. What are some of your favorite go to ingredients?
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