The meal replacement used in the Lifestyle Strategies program is designed to have a high level of versatility as well as being 'sweet neutral' to accommodate a wide range of tastes and tolerances. If you desire a greater level of sweetness, start by adding any commercial non-caloric sweetener. In addition, each meal replacement contains 15 grams of protein per meal replacement, with 7.5 grams of that protein coming from soy. While research indicates that soy protein is a nutritious way to get protein in the diet, many Americans are not accustomed to eating soy, and may initially detect a slight soy taste. Therefore, you may choose to add a half-tablespoon of vanilla extract, or imitation vanilla flavoring, to each meal replacement product, with the exception of the super oats, or any of the soups, for at least the first two to three weeks that you are using meal replacements.
Basic Mixing Instructions
- Take an 8 oz. measuring cup, fill with ice. Pour any non-caloric beverage over the ice, until the measuring cup is full. Pour into blender or hand shaker.
- Add one-half tablespoon of vanilla extract and contents of one meal replacement packet to the fluid. In addition, add any other desired flavorings at this time, such as sugar-free/fat-free instant puddings or other flavored extracts.
- Blend (using an electric blender) or shake for two to three minutes.
- CAUTION! If using hot water, extra care should be observed. If using an electric blender, the lid should be held firmly in place and the lowest speed setting should be used. We have found that the simplest and safest way to prepare hot drinks is to blend, per instructions above, and then heat in a separate container in the microwave.
Adding Flavor to Meal Replacements
Sugar-free instant puddings and sugar-free Jell-Os are quick and easy ways to flavor your meal replacements. Another quick and easy trick is to use any of the non-caloric flavored waters or diet soft drinks as the fluid when making a shake.
To use sugar-free instant puddings or Jell-Os, fill an 8 oz. measuring cup with ice, then pour a non-caloric beverage over the ice, to fill the cup. Pour ice and fluid into blender and add one-half tablespoon vanilla extract, if desired. NOW: add one-half tablespoon of any sugar-free instant pudding mix, OR, one teaspoon of any sugar-free Jell-O. Add one packet of meal replacement. Blend for two to three minutes. If you decide you want a hot shake, pour the mixture into a mug and heat in a microwave for 1-2 minutes, or until hot. Watch carefully so that it does not boil over.
The recipes in this booklet are for you to create variety which will enable you to use the meal replacement tool very effectively. When making a recipe, it is recommended that you give the total recipe a calorie value and then divide it by the number of meal replacements required. You then can record your meal replacement number on your CAWM sheet from the recipes that you eat throughout the week. For example:
If you choose to make the Apple Cinnamon Cookie recipe ingredients would total 350 calories.
| 2 packets Vanilla meal replacement | 320 calories |
| 1 packet Alpine Spiced Cider mix (sugar free) | 15 calories |
| 1 Tbsp. sugar-free vanilla pudding | 15 calories |
| 1/2 tsp. cinnamon | 0 calories |
| 1 1/2 tsp. vanilla extract | 0 calories |
| 2 - 3 Tbsp. water | 0 calories |
| 1/2 tsp. Splenda | 0 calories |
| 350 calories |
If the recipe makes 12 cookies, 6 cookies would be one serving because the recipe called for 2 meal replacements. Furthermore, 6 cookies would equal one meal replacement serving on your CAWM sheet and you would give it 175 calories.
Key to Recipe Ingredients
tsp. = teaspoon
Tbsp. = tablespoon
oz. = ounce
Equipment Needed for Recipes
- Blender
- Measuring cup, 1 - 2 cup
- Measuring spoons
- Mixing bowls
- Cookie sheet
- Waffle iron
- 7' - 8' square or round cake pan
- 7' X 11' glass baking dish
- Glass pie plate (8' round)
- Griddle or skillet
- Baking/pizza stone
- Mini-muffin tin
- Full size muffin tin
- Souffle dish or small casserole dish
- Rolling pin
- Parchment paper
