The Juice-Shake-Meal Diet

Weight loss is about creating a daily system of behavior that supports positive, lasting change. In a world not short on distractions, cultivating and sustaining a weight loss system is not easy. Moreover, it can oftentimes be hard to know what to believe. There are so many diet programs out there making a variety of promises… how are you to know which one to pick?

At, we’d like to suggest for you a diet that offers the following:

  • intense quantities of daily nutrients to support bodily health during weight loss
  • an easy-to-follow system that permits one big meal daily
  • rich daily doses of protein to support lean muscle growth and fat-burning
  • a fun, new approach to weight loss that will keep you engaged

Interested so far? We call it the juice-shake-meal diet. Let’s break down the different components of this diet which is engineered to be an easy system to follow for effective weight loss.


In the juice-shake-meal diet, every day starts off with a heaping quantity of raw fruit and vegetables. If you had to actually sit down and chew all of the raw produce in these drinks, it could take over an hour. Juicing allows you to infuse your body with an immense quantity of nutrients all in a matter of minutes.

To engage in this diet program, you’ll need a juicer. A good one can be had for $100-$200. If that seems like a lot, remember that you’re going to be using this every day potentially for years. Break it down by its daily use and it’s a small investment that can make a huge difference in your health and the way you feel.

Your first meal of every day is a bunch of raw vegetable juice from your juicer. Here is a recipe to try to get you started:

  • 3 carrots
  • 3 celery stalks
  • a head of kale
  • one cucumber (or two tomatoes)
  • 2 apples (or pears)
  • one chunk of ginger (peeled)

Put through a juicer, this will yield quite a bit of juice. It tastes delicious too, or at least better than you might anticipate from reading the ingredients; the ginger overpowers the flavor profile and makes it easy to gulp down. You can season with salt, pepper and hot sauce for taste.

This juice is your breakfast. You will feel better than you knew it was possible to feel following this daily infusion of nutrients. This juice contains enough calories (300-600 depending on produce quantity) and nutrients to support your next activity…

See more: juicing recipes for weight loss


If you want to transform your body, you’ve got to exercise. We recommend a fitness program centered around the four best exercises to tone your whole body. The key to exercise it to do the best you can and achieve to a level that is satisfactory to your current abilities. Over time, you will improve. One of the worst mistakes you can make in the gym is to put too much pressure on yourself and give up when you fail to meet unrealistic expectations.

Following a workout, it’s time for the second component of the juice-shake-meal diet.


It’s crucial to consume large quantities of protein shortly following a muscle-building workout. One simple, delicious and cost-effective way of achieving this is through protein shakes. Here is a protein shake recipe we recommend that is packed with nutrients and as tasty as anything you can imagine:

  • chocolate protein powder (30-40 grams of protein worth)
  • 2-3 cups milk
  • 1/2 cup granola
  • 1 banana
  • 1 heaping tablespoon of peanut butter
  • 1/4 cup of flax seeds

Blend and enjoy. If you’re feeling really hungry, enjoy the shake with a cup of greek yogurt.

Despite having only drank your meals thus far in the day, you have consumed in excess of 1,000 calories at this point and should be feeling energized and satisfied. The protein shake will keep you feeling full for several hours until finally…


Your daily diet is concluded with a nutritious dinner. Since you have only consumed 800-1,200 calories so far in a day in which you exercised, there is plenty of room in your daily calorie intake budget to have an enjoyable meal. Avoid starchy, processed foods and meals with a high ratio of carbohydrates. However, don’t feel as though you need to weigh your snow peas for this meal either. Depending on your specific daily calorie needs, you should be able to enjoy a dinner with 600-1,000 calories while still maintaining a daily caloric deficit on the juice-shake-meal diet.

We recommend a dinner with at least 40-50% of the calories derived from protein. A example of a perfect dinner would be:

  • large grilled chicken breast
  • one baked sweet potato (no butter or added sugar)
  • steamed broccoli

If you’re struggling with hunger cravings following this meal, enjoy a “dessert” in the form of a fruit-based casein protein shake. Casein protein is a slow-release form of protein powder that supports muscle growth throughout the night as you sleep. Blend your favorite flavor of casein protein along with some strawberries and milk for a tasty and nutritious snack to cap off a great day of dieting.

The juice-shake-meal diet is easy to follow (hey, you only have to cook once!), dense in nutrients (the juice and protein shake alone are more nutrients than most people receive in a full day of chewing food), affordable, and satisfying (try it and see how infrequently you struggle with feelings of hunger). Best of all, when combined with a moderate daily exercise, this diet will turn your body into a metabolic machine that burns fat and builds muscle while you sleep.

Closing Thoughts

A few closing tips for following the juice-shake-meal diet:

  • consult with a physician before starting on this or any other diet or fitness regimen to ensure optimal health
  • consider working with a personal trainer when starting on a weight-lifting program to learn proper safe form
  • use a calorie counting app to keep track of daily caloric intake
  • have fun trying different juice and shake recipes to keep it interesting
  • drink lots of water throughout the day, aim for a gallon of water per day
  • Greek yogurt, almonds, pumpkin seeds, avocados, and fruit make for great snacks to curb appetite if necessary
  • get a minimum of 7 hours of sleep each night, sleep is crucial for muscle growth and healthy metabolic cycle

The juice-shake-meal diet is the weight loss system you’ve been waiting for. Give it a try for 30 days. You’ll be shocked at how much healthier you feel!

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