I¡äm currently experimenting with a homemade meal replacement drink.
This is my recipe:
40 gr of oatmeal powder (Quaker natural rolled oats, mixed to powder in a blender);
30 gr of skim milk powder;
2 gr of maltodextrin with artificial sweetner(s);
250 ml of cold water.
Start by blending the rolled oats to a powder, then add the skim milk powder and the sweetner and mix them together in the blender. Now you can put the meal replacement powder in a food storage container or in a shake bottle (normal shaker or SmartShaker) for later use.
To consume it, add cold water, shake it thoroughly and... voil¨¤: it¡äs ready to drink!
Cheap, easy to make and nutritious.
Of course you can also add other ingredients and/or replace the skim milk powder with a good protein powder, but my goal is to make my own meal replacement drinks for in between the traditional three solid food meals from relatively cheap ingredients that you can buy in a regular supermarket anywhere.
To keep the same (chosen) ratio of ingredients (oats:milk powder:sweetner) when storing larger quantities of the meal replacement powder, I think it¡äs wise to first make individual portions one after another and then put those portions al together in a bottle or food storage container.
My recipe is ideal for traveling, since you can take it with you in a dry form and add water or skim milk later, so it won¡ät get so thick and slimey after a whole day on the road or so. Also, you don¡ät have to cool it. Just add cold water and you have a cold beverage.
It takes a few minutes work a couple of times a week, depending on how many servings you make at once. I usually take this ¡äformula¡ä twice a day in between solid food meals.
When taken at home or were possible, to increase calories you can replace the cold water with cold fat-free skimmed cowmilk. But don¡ät use whole milk, since milkfat is unhealthy!