How to use Cocoa Elite’s Products as a Meal Replacement, by Ashley Reaver, MS, RD, CSSD

Cocoa Elite is the ideal recovery shake for athletes post-workout because it contains both the carbohydrates and the protein that our muscles need to start the recovery process. Unlike many other protein supplements on the market, the carbohydrate is real sugar. Post-workout, this is the exact type of carbohydrate that our bodies need for quick and easy absorption.

But what about enjoying a Cocoa Elite protein powders outside of the post-workout window?

My recommendation is to use the Everyday Cocoa Whey protein. It is packed with all of the protein and antioxidants of the recovery shakes, but without the additional simple carbohydrates for refueling.

Each serving of Everyday Cocoa Whey includes:

  • 22 grams of protein
  • 6 grams of carbs
  • 1 grams of fat

The protein content is just as substantial as a full meal, but it’s missing some carbohydrates and fats to make it a satisfying meal replacement product.

To boost the carbohydrate content, consider adding in frozen fruit, frozen butternut squash, baked sweet potato, or raw oats. These provide not only carbohydrates, but also fiber. Fiber is another nutrient that can help to keep you fuller for longer. It also slows the body’s absorption of simple sugars, which is beneficial for preventing a blood sugar spike, and then subsequent crash, a few hours after a meal.

To increase the sources of fats, mix in nuts, nut butters, seeds, or avocados. The liquid that you blend can also boost the fat content. Compared to almond milk, soy-milk and whole milk contain more fats that can help to keep you fuller for longer. Incorporating fats in meals helps to slow digestion, which results in feeling fuller for longer.

The point of a meal is to be satisfied afterwards—fats are important to achieve that satisfaction!

Looking for some recipes to try?

Chocolate Sweet Potato Smoothie

  • 1 serving of Everyday Cocoa Whey – Double Cocoa
  • 1/2 cup baked sweet potato
  • 2 tbsp almond butter
  • 1 tsp cinnamon
  • 1 ½ cup unsweetened almond milk

Nutrition:
Calories: 462, Protein: 33g, Fat: 22g, Carbs 47g

Mint Chocolate Chip Cookie Smoothie

  • 1 serving of Everyday Cocoa Whey – Double Cocoa
  • 1 scoop unsweetened cocoa powder
  • ¼ frozen avocado
  • 2 tbsp raw oats
  • 3 drops peppermint extract – (or Use Everyday Cocoa Whey Arctic Cocoa flavor as the protein).
  • 1 ½ cups unsweetened soymilk or whole milk

Nutrition:
Calories: 404, Protein: 38g, Fat: 14g, Carbs: 42g

Chocolate Covered Berries Smoothie

  • 1 serving Everyday Cocoa Whey – Double Cocoa
  • 1 cup blueberries or strawberries
  • 3 tbsp hemp seeds
  • 1 tsp cinnamon
  • 1 ½ cups unsweetened soymilk

Nutrition:
Calories: 450, Protein: 32g, Fat: 20g, Carbs: 36g

 

Remember to get the most out of a meal replacement you should have a healthy balance of carbohydrates, fats and proteins.  So, try finding ingredients which suit your individual taste, but provide the needed nutrients.

Look for my upcoming blog on my Vegan meal replacement recommendations.


Ashley Reaver is the founder of Ashley Reaver Nutrition, a private practice that offers nutritional services. She created  My Weekly Eats, a health/wellness blog-social media brand that focuses on easy, make-ahead recipes, and meal plans.

Ashley’s knowledge areas and counseling specialties include sports nutrition, weight loss, cooking classes, meal planning, and intuitive eating principles. She holds a Bachelor of Science in Nutritional Science from Cornell University. In addition, she completed her dietetic internship at California Polytechnic University. Afterwards, she earned her Master of Science in Nutrition Science and Policy from Tufts University.

Ashley is also a Certified Sports Specialist Dietitian.

 

All bloggers receive a small compensation for their contributions.

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