Nutritious and Quick Meal Prep Ideas

If you’re just beginning a low carb diet, you may not know where to start when it comes to finding meals that are relatively low carb while still giving your body the essential nutrients it needs to thrive each day. Meal replacement shakes are a fast and easy way to get a good amount of vitamins and minerals at once, while still drinking something that will keep you full. Although, there are so many different meal replacement shakes out there, how do you know which ones are the best when it comes to following a low carb diet? Thankfully, I’ve done the work for you and found the best low carb meal replacement shakes around that will leave you satisfied without breaking your diet. Let’s dive in! 1. Better Blend  Better Blend has a meal replacement shake that everyone will love. Called the “Blends”, there are over 20 different flavors to choose from! Perhaps the best part about Better Blend is that all of their Blends contain all the good stuff and none of the bad, all while being relatively low in carbs. Every blend is low in calories, carbs, sugar, and fat, then fortified with 50 vitamins and minerals. Plus, the fantastic flavor will blow your mind, people can’t believe that something so healthy can taste so good, just check out our reviews! Better Blend currently has three locations across the Cincinnati/Northern Kentucky area, so next time you’re out stop by and see what Better Blend’s all about! You can also check out their website here or browse their menu here . 2. Ketologie Ketologie is a keto protein shake that comes in two flavors: Vanilla and Strawberry. Ketologie shakes can be used as a meal replacement because a serving size provides your body with 300 calories, plus there is 14 grams of protein and health fats are included. Ketologie is also sugar free and contains no artificial sweeteners. When it comes to customer reviews they are doing relatively well, with a 4.5 out of 5 stars on their Amazon reviews. Customers say they love the taste and are satisfied with the results. 3. Keto Cheesecake Keto Cheesecake can be consumed on its own or it can be added to a protein shake of your choice for some extra flavor and sweetness. The Keto Cheesecake mix is made with real cream cheese and has 160 calories per serving with 4 grams of carbs. Although, where Keto Cheesecake lacks is in the protein area with only 2 grams per serving. The low carb shake has a 4.4 out of a 5-star rating on Amazon, and reviewers claim the shake tastes incredibly similar to real cheesecake. 4. Ample Ample is a great low carb meal replacement shake to have you have travel a lot; that’s because the shake powder comes in a plastic bottle that you just need to add water or milk to and shake. The Ample shakes come in Vanilla and Chocolate flavors, and you can be put on a subscription service for the shakes if you like. The Ample shakes do provide your body with the nutrients it needs in order to be a quality meal replacement shakes. They have either 400 or 600 calories per serving, and they contain 25 or 34 grams of protein per serving, while still being below 16 grams of carbs per bottle. 5. HLTH Code HLTH Code has two low carb meal replacement shake options, they offer a Chocolate Macadamia flavor, as well as a Creamy Vanilla flavor. Each of their bags have 15 total meals in them and you can get them on a subscription basis. At 400 calories per serving, it’s a good alternative to an actual meal. Plus, there is 27 grams of protein per serving and only 13 grams of carbs. The powder also contains great ingredients like grass-fed collagen and apple cider vinegar. 6. Ketond Ketond has two flavors when it comes to their protein powder: Chocolate Fudge Brownie and French Vanilla Crème. Ketond protein powder is made up of 75% high quality fats, 20% protein, and then 5% net carbohydrates. Ketond has ingredients like coconut milk powder, macadamia nut oil, whey protein isolate, whole egg powder, cream and dairy powder, and prebiotic fiber in their shakes. There are 200 calories per serving with 11 grams of protein and 3 grams of carbs. On Amazon, the Ketond protein powder has a 3.9 out of a 5-star rating. 7. Left Coast Performance Keto Shake Left Coast Performance offers a chocolate flavored keto meal replacement shake. Each shakes has just 250 calories per serving, so you may want to double scoop this powder if you’re looking to replace a meal. A serving also contains 20 grams of fat, 1-gram net carbs, and 5 grams of MCT. The powder has ingredients like coconut oil powder, grass-fed collagen, cocoa powder, and Stevia. You can even add this powder to your coffee in the morning to replace a rich chocolate creamer. This keto shake has a 4.5 out of 5-star rating on Amazon, and reviewers say it taste great. 8. Keto Science The Keto Science meal replacement shake comes in a chocolate and vanilla flavor. This shake has energy boosting MCTs and it’s both keto and paleo friendly. The container comes with 14 servings and each serving contains 224 calories, 8 grams of protein, and 2 grams of net carbs. You can always double up the scoop per serving if you want the added calories to make this shake a true meal replacement. The Keto Science shake has a 4.5 out of a 5-star rating on Amazon, and you can subscribe to get the powder monthly if you’d like. 9. 310 Shake The 310 shake is a plant based meal replacement drink so it’s good for those who are vegan or vegetarian. With the 310 shake, there is four different flavors to choose from: Mocha, Salted Carmel, Vanilla, and Chocolate. 310 also comes in different sizes, you can get a single serving shipped to you or choose between 14 and 28 servings. You may need to double scoop this one in order to make it a true meal replacement because there are only 90 calories per serving. With 1.5 grams of fat per serving and 7 grams of carbs per serving, this shake is low in both fat and carbs. The 310 shake has a 4.2 out of a 5-star rating on Amazon, and people love the variety of flavors they have. 11. Gemini Gemini is a vegan meal replacement shake that comes in two flavors: Haley’s Vanilla and Cosmic Chocolate. A serving of Gemini contains 16 grams of protein from 3 organic and vegan protein sources, the powder is also made with 14 different superfoods. Gemini is also gluten-free, dairy-free, and soy-free. Two scoops of the powder contain 180 calories, 6 grams of fat, and 16 grams of carbs. This is a great shake for vegans who want to make sure they are getting enough protein in their diet. 12. Keto Chow Keto Chow is a good low carb meal replacement shake option for those who want to try more flavors than just vanilla and chocolate. Keto Chow has the normal vanilla and chocolate flavors while also having flavors like: lemon mering, pistachio, apple pie, and pumpkin spice caramel. Keto Chow is 133 calories, 1.05 grams of fat, and 1.8 net carbs per serving before you add in any milk or fats. You can also use this powder in cooking things like desserts, snacks, and even some entrees according to their website. Keto Chow has a 4.4 out of a 5-star rating on Amazon. 13. Ka’Chava Ka’Chava is a powder blend of organic superfoods and plant-based proteins. The shakes come in a vanilla and a chocolate flavor, and they have great ingredients like omega-3s, greens, and several different fruits. A serving size is two heaping scoops of Ka’Chava powder and it includes 240 calories, 7 grams of fat, and 24 grams of total carbs. The reviews on Amazon are relatively good with a 4.5 out of a 5-star rating. Ka’Chava even has different recipes on how to use their powder on their website. 14. Shakeology Shakeology is a good source of protein with 16-17 grams of high-quality protein per serving. The Shakeology powder also contains good things like enzymes, prebiotics, probiotics, fiber, and other vitamins and minerals. They offer both vegan protein blends and whey protein blends; plus, they have a variety of flavors like: cookies and cream, café latte, tropical strawberry, and classic vanilla and chocolate. One scoop gives you 160 calories, 2.5 grams of fat, and 18 grams of carbs. 15. Perfect Keto The Perfect Keto powder is a whey protein blend that comes in a chocolate and vanilla flavor. Perfect Keto is gluten-free, soy-free, and non-GMO, the powder also has added MCTs to help promote weight loss. When it comes to supplement facts, one scoop of Perfect Keto contains 100 calories, 4 grams of fat, 15 grams of protein, and 4 grams of total carbs. The reviews for Perfect Keto are pretty good with a 4.5 out of a 5-star rating on Amazon. Check out these great low carb meal replacements! Whether you’re following a strict keto diet, or simply just trying to be conscious about your carbohydrate consumption; there are so many different low carb meal replacement shakes put there, making it overwhelming to figure out which one is best for you and your lifestyle. Plus, Better Blend can make finding the best low carb meal replacement shake even easier because each 24-ounce Blend is low in carbs and high in protein. Each Blend is made with premium nutritional ingredients and the flavor is even better; because each Blend tastes just like its name. The Brownie Batter and The Lemon Up Blends are my personal favorites but you’re bound to find your own go-to flavor! My hope is that this short blog helped to lay out some great low carb shake options for you so you don’t have to do the research yourself!

You may not know it, but your gut health is incredibly important to your overall health. Your gut is where the food you eat is broken down, and where those nutrients are then distributed throughout your body. The only way to get the proper nutrients throughout your body is to have a digestive system that is well enough to give your body the best results possible. Your gut contains essential bacteria and immune cells that help your body fight disease and other unwanted things. The brain and the gut are also connected by nerves and hormones, so better gut health often means a happier and healthier you. If you feel like your digestive health needs some work, keep reading to discover foods that improve gut health. 1. Smoothies Depending on what ingredients you use, smoothies can help repair an unhealthy gut. Some of the best things to put in your gut healthy smoothies are foods like: spinach, chia seeds, ground flax seeds, and hemp seeds.  Better Blend has a fantastic reputation for creating gut healthy smoothies. They have a probiotic booster that they can add to any one of their blends, plus they have a chia, hemp, and flax seed fiber booster that you can add to your smoothie for even more gut goodness. 2. Kombucha Kombucha is a fermented, tart, vinegary tasting tea that contains the culture of bacteria and yeast which are awesome for your digestive system. It’s not the greatest tasting thing by itself, so often people add juices, fruit, and other flavorings to make the kombucha more palette friendly. You can buy kombucha from almost any retailor, but make sure you’re looking at the nutrition labels before you purchase it. Some kombuchas have a high amount of added sugars or artificial sweeteners which aren’t that great for your gut health. There are also kombucha making kits available so you can try brewing your own at home. 3. Raspberries My favorite fruit is raspberries by far, they’re sweet, tart, and great for you. Raspberries are an awesome fruit to implement in your diet because they have a high fiber and water content that can help aid in healthy digestion. Raspberries are also great because they can add yummy flavor and texture to almost anything. I put raspberries on my cereal, oatmeal, ice cream, and in smoothies. When you feel like your gut needs a little help, consider adding these delicious berries to your diet. 4. Yogurt While being a good source of calcium, yogurt is also a fantastic probiotic. Yogurt contains bacteria that’s healthy for your gut, and those microbes can help your gut feel better and boost your immunity. Not all yogurts have this ability though; it’s important to make sure you’re getting yogurt with live cultures in it to reap all the benefits, so make sure you check the label. Yogurt in combination with fruits and granola makes for a nutritious and delicious breakfast. 5. Ginger Ginger is a tasty spice that has several health benefits. Ginger helps to stimulate your gut and it helps to move food through your intestine. The spice can be easily added to a variety of foods too. You can add ginger to your tea, soups, and curries. There’s even ginger flavored kombucha if you want to really drink something to make your gut happy. Also, always make sure the ginger you’re eating is quality, real ginger and not just an artificial flavoring. 6. Miso Soup Miso is one of my favorite soups ever. It’s a Japanese fermented soup that has active cultures of bacteria in it to help revitalize your gut. If you’ve never had miso soup, it’s a salty and savory broth that often has tofu and green onions mixed in. You can make your own miso soup at home, but most Japanese restaurants have it on their menu if you’d like to try it first before making a big batch. I like miso soup because, to me, it tastes really similar to chicken broth, so it’s super comforting to eat. 7. Artichokes Believe it or not, artichokes are actually full of fiber. Plus, along with being high in antioxidants, artichokes may help improve your digestive health. The vegetable helps your gut create healthy bacteria, not to mention they taste great. You could always eat artichokes in the beloved artichoke dip, but there are many other ways to incorporate artichokes into your diet in order to improve gut health. Roasted artichokes are delicious and easy to make, and I personally love to put artichoke hearts in pastas. 8. Almonds The almond itself and the skin of the almond has prebiotic effects in the gut. A research study done by Nutrition Research found that when both adults and children replaced almonds as their snack each day, their gut microbiome had positive effects. Almonds are a fantastic food to improve gut health, and they can be used in a variety of ways. You can eat them as a snack, or incorporate them in other ways like using them in homemade granola or using almond butter instead of peanut butter. 9. Dark Chocolate You’ll be happy to know that you can now eat chocolate every day! Okay maybe not every day but perhaps more than you thought. It’s true, dark chocolate specifically can have positive effects on your gut health. A scientific study published in 2013 actually found that the consumption of dark chocolate had a positive effect on the gut microbiota which resulted in overall better digestive health. Dark chocolate helps with your digestion in general because it is a prebiotic. All the more reason to be a chocolate lover. 10. Kefir I had never heard of kefir before I started having serious problems with my guy. I was looking for anything I could to try and help repair my digestive system and I came across kefir, which is a fermented dairy drink. The drink contains live bacteria that can help improve your gut health. I feel like kefir did help me with some of my digestive issues but I had to drink it every day in order to see a real difference. The drink tastes like a combination of milk, yogurt, and kombucha all in one sip. If you want to learn more about kefir and it’s benefits you can check out this study . 11. Oatmeal Oatmeal is a great food to improve your gut health because it contains soluble fiber. Oatmeal has a property called beta-glucan which is a component that helps feed the good bacteria in your gut. Another good thing about oatmeal is that it helps to keep you fuller longer and its packed with nutrients. Plus, oatmeal is super customizable when it comes to add ins, to increase the flavor you can add honey, peanut butter, or fruit. 12. Leafy Greens Leafy greens, like spinach and kale, have a good amount of fiber and they are packed with other important vitamins as well. According to John Hopkins Medicine , leafy greens also have a specific kind of sugar in them that helps healthy gut bacteria grow. The greens are fairly easy to incorporate into your diet as well. You can add spinach to your eggs, to a smoothie, or just eat it by itself as a salad. The awesome part about spinach is that it doesn’t taste like much, so if you did add it to a smoothie or juice it wouldn’t affect the flavor as much as you might think. 13. Bananas Low-fructose fruits are easier on your gut than high-fructose fruits like apples and mango. Bananas are among the low-fructose fruits that are high in fiber and also contain inulin, which is a specific prebiotic that helps the good bacteria in your gut. Bananas are one of my favorite foods because they can complement a lot of other foods or can just be enjoyed on their own. I like to put bananas in my smoothies, cereal, oatmeal, and on a piece of toast with peanut butter. 14. Avocados Avocados are definitely in my top five favorite foods of all time. They’re creamy, delicious, and fantastic for your gut! Avocados are a superfood so they are chock full of vitamins and nutrients. One of the components avocados are high in is fiber, which is always beneficial to gut health. Avocados are also a food that can be used in a variety of ways. The ever popular avocado toast is always an option, along with adding avocado to your smoothies, burrito bowls, sandwiches, and eggs. 15. Tempeh The last food to improve gut health on our list is tempeh. Tempeh is a Javanese food that is made from fermented soybeans and then formed into a cake like structure. The food is often compared to tofu but tempeh is higher in protein and fiber than tofu is. Tempeh has a nutty flavor but it fits well into many dishes that you may not expect like soups, stews, sandwiches, rice bowls, and salads. If you’re feeling like being adventurous, try adding tempeh to your next meal for some much needed fiber. Try these gut healthy foods! Your digestive health is important. I’ve found that if my gut is feeling bad, I really feel bad all over, because your gut is essential to the whole body, including the brain. It’s crucial to invest in yourself, and invest in nutritious foods that are going to help get your gut back on track. Remember that, like most things, repairing your overall gut health takes time. So don’t get discouraged if you eat these highly nutritious foods and you don’t see improvement after only a few days, consistency is key.