Korean Job Discussion Forums

[MoneyMike]

Hey folks,

I'm thinkin about cutting out school lunches next month. I've been eating a lot healthier lately, but some of these lunches are just killing me. (Really? Noodles, rice, and a sweet potato? C'mon now)

I'm thinking about making shakes to take to school to replace lunch, but I don't know how to make a nutritionally balanced shake that I can use 5 days a week.

I take whey regularly, so I can use that for protein. I was thinking either peanut butter or coconut oil to provide fat, and a banana for carbs. I don't really know what I should be putting in there to get some vitamins and minerals though. Should I just toss in some veggies?

I don't really care if it doesn't taste good, as long as its healthy. Also, I'd prefer not to break the bank, but I know that I'll probably end up spending more than I do on school lunches to make enough shakes for a month.

So help me out! Are there any reasons I shouldn't be using any of the ingredients I'm thinking about? What else should I be putting in? Using stuff that can be readily found in Korea, (I don't mind buying from iherb if necessary) how do I put together a healthy shake to replace my school lunches?

[Jyang486]

I'd recommend adding fish oil (Carlson's Labs liquid fish oil from iherb) for omega 3s, and a serving of either psyllium husk powder or flax seed meal for fiber. Adding olive oil wouldn't be a bad idea if you want to add fats to your shake.

[Cacille]

what you may wanna do is look up meal replacement shake websites to get info on what is in their shakes, calories, etc.

Optifast is one such I can recommend, my friend is doing those and she's been losing weight little by little.

[Ranman]

Nothing wrong with sweet potatoes as long as they're not candied up. Great source of protein.

[MoneyMike]

A sweet potato is more than 90% carbs. I dont really mind them, but I really hate it when they serve 3 things that are almost entirely carbs. I'm trying to get some balance in my diet.

Definitely not using meal replacement shakes. Nothing natural in most of that stuff. Gonna make it myself, that way I know exactly what's going in.

Thanks for the suggestions Jyang! Definitely gotta have some fat in my shakes, but I was thinking coconut oil instead of olive. I've read a bunch of good things about coconut oil, and also heard somewhere that even the good quality olive oils are still packed with filler. (Like not 100% olive oil) Gonna look into that those 2 suggestions for fiber though.

[KimchiNinja]

[CentralCali]

Isn't it a bad idea to consume raw eggs?

[World Traveler]

No way, man- I saw it in a Rocky movie.

[Ruthdes]

I just started adding spinach to my protein shakes (the fresh stuff you get from your local mart and have to wash before you use it). It makes it a funny colour, but you can't taste it once you blend it. Good for vitamins and fiber.

[CentralCali]

[KimchiNinja]

[MoneyMike]

Can you even get kale in Korea? I've never noticed it at my market or homeplus, but I've never eaten much so I might just've missed it.

________________________________

Kimchininja, your shake recipes sound terribad my man.

I'm gonna try this recipe out this weekend and see how it goes:

milk
2 scoops vanilla whey
coconut oil
flax seed powder
banana
apple
cooked spinach

Not exactly sure about the amounts yet, gotta check the labels and decide how much fat and fiber I want in it.

I can use a different veggie every day. (replacing the spinach) Maybe one morning shave in some carrot, one morning go with some romaine lettuce, bokchoy the next.

Will let you know how it turns out!

[KimchiNinja]

[MoneyMike]

Yeah, I can understand that. I've been off any kind of processed sugar for the last month. Can't swallow givin up fruit yet though.

Might be a good idea for me to switch back and forth from bananas to eatmeal each day in my shake though. And apples have a relatively low amount of sugar in em.

[drcrazy]

I suggest you puree some noodles, rice and a sweet potato. That would be a great shake. If it is too thick to puree, add some water.[/b]