sunflower field

Ready, set, SUST. The newbie’s guide to our healthy meal shakes.

New to SUST? Whether you’re here to save the planet or simply to save yourself time, you’ll find everything you need to get the most out of our healthy meal shakes below.

The blender is your friend-er

First things first, you’ll probably be wondering how to make your SUST meal replacement shake. The sachets are delicious blended with milk, although we prefer eco-friendly alternatives, such as oat or soy.

  • Add 1 sachet per 200ml of milk and whiz for 20 seconds.
  • Want it extra thick? Leave the mix to sit for 2-3 mins, then give it a quick blitz before pouring into a glass.
  • Want it extra smooth? Blend for an additional 20 seconds.

Pro tip: We opt for the no-fuss bullet style blenders. They’re easy to use and (importantly) even easier to clean.

Shaken or stirred?

If you don’t have a blender or the energy for a shake-a-thon, fret not – you can simply stir SUST meal replacement shakes into natural yoghurt or an eco-friendly non-dairy alternative. This recipe isn’t everyone’s cup of tea (the texture can be quite nutty), but it can help you to keep up with your nutrition goals if you’re away from home.

Mix it up a little

We love keeping our mornings fresh with seasonal fruit and veggies – and we always have a pack of frozen berries in the freezer. You can spice things up by adding cinnamon or sweeten the deal with vanilla. Just add to your usual milk/milk-alternative and blend.

Rock the routine

It can take a few days to feel the full benefit of SUST. Trust us, your palate will adjust, and the lack of sugar will help you to feel good in the long-term. We recommend sticking with it for at least 5-6 days, enjoying an eco-nutrition shake for breakfast or lunch every day.

Part of the plan

At just 200cals per portion, SUST can help you to take control of your diet. Our shakes should be enjoyed as part of a balanced lifestyle – one that includes plenty of wholefoods, veggies and fruit. If you’ve chosen SUST to reduce your meat and dairy intake, you’ll be pleased to know that each shake contains as much protein as a hardboiled egg.

In addition to choosing healthier foods, there are other ways that you can take control and improve your health for the long-term.

1. Hydration station

Whether you need to tie a knot in your handkerchief or set a reminder on your phone, remember to drink more water. The Eatwell Guide from the NHS suggests we should all be guzzling around 6-8 glasses of the good stuff per day – but coffee, tea and low-fat milk all count towards this.

2. Wind down the wine

Whether you’re watching your weight or simply want to live a healthier more energy-filled lifestyle, reducing your alcohol-intake can help. Why not give it a try and cut out your midweek tipple.

3. Move it. Move it.

Dance like no one is watching. Walk like you’ve got somewhere to be. The more we move, the better we feel. Exercising regularly can help you to control your glucose levels and could even improve your mental health.

4) Catch those ZZZs

When you’re super busy, the thought of getting 7-9 hours of sleep per night can seem like a luxury, but it’s actually what most people need to recuperate – particularly if you’re also hitting the gym. You might even find that a good sleep routine makes it easier to stick to your nutrition goals.

We’ve got it SUST

If you have any questions about our products or how to enjoy them as part of a healthy lifestyle, we’d love to hear from you. Please contact us at

Share this post