Home made meal replacement shake recipes?

[static_jacket]

Im on a diet and exercise regiment where I'll eat a bit over maintenance calories on lifting days and under maintenance on rest days for about 5-6 months. I started working out and was about 245-250 lbs. I lost between 10-15 lb right away by dropping calories down to 1800 and doing a lot of cardio. Ever since I started lifting and doing the over maintenance/under maintenance, waist hasn't shrunk, and weight has stayed the same (usually fluctuate between 226-230). I'd be surprised if I wasn't gaining lean mass, but as the people on this forum may know, I am rather impatient in fitness goals.

I would really like to get serious about cutting the fat. A while ago, I posted about meal replacement supplements, but came to the conclusion there's not a reasonably natural, safe product i'm willing to try. So, I'm willing to just make own home made shakes to take with me to work, maybe bring calorie intake on rest days down to 2000 or below. I do remember BossMan saying I shouldn't have such a wide difference in calories between maintenance and lift days, but I still want to keep gaining lean mass. Doing a calorie calculator it puts maintenance at 2500 even when I type in sedentary for activity level. I'm so skeptical about those calculators, that I'm thinking about just going with instincts on it and cutting way down on calories using meal replacement shakes, and continuing to eat significantly more on lift days, likely somewhere between 2800 and 3000. Using myfitnesspal to track everything to a tee is getting mind numbing and can even be stressful.

Anyways, I know this is getting long winded. Does anyone make their own, or have made their own meal replacements and have some recipes for me?

[Boss Man]

2,000 calories a day is a sedentary average for caloric consumption, so you could therefore allow for another 300-500 a day on workout days and I'd base many of those calories in the nutrition you consume directly before and after workouts.

I would use one of these ratios for your food though.

33% protein, 33% carbs, 33% fat

35% protein, 30% carbs, 35% fat

40% protein, 30% carbs, 30% fat.