Last Updated on November 7, 2022 by
Meal replacement bars are very popular with people trying to lose weight. But which meal replacement bars work best? There is a ton of conflicting information on the Internet when it comes to which meal replacement bars work best for weight loss. I’ve reviewed all the best meal replacement bars to help you pick the right one for your goals.
But with so many options out there, it’s hard to choose. I’ve tried almost all of the top selling brands and would like to share my honest opinions about some of the most popular ones out there. I’ll also be sharing my recommendations on what I think is the best meal replacement bar for weight loss, based on my personal experience. After all, if you want to take control of your weight, then this is the way to go. Here is why: I’m going to talk about Meal Program For Weight Loss, make sure you read this article.
Meal Replacement Bars For Weight Loss
When your intentions of eating a healthy, balanced meal fall through, but you still need to eat something, a meal replacement bar is a great option. A meal replacement bar is similar to a protein bar but usually higher in calories, fat, and fiber since it’s intended to replace a meal versus being a snack. The best meal replacement bars are between 200 and 400 calories and are packed with whole food ingredients, fiber, and protein.
Another important factor to consider when shopping for a meal replacement bar is added sugars. Ideally, you should find a bar that has no added sugars or artificial flavors. You can look for natural sweeteners in the ingredients or pair your bar with fruits and nuts if you need to up the flavor. We researched a variety of options with these features in mind.
Here is a dietitian’s breakdown of the best meal replacement bars on the market.
Best Overall: SANS Meal Replacement Protein Bar
4.8

Courtesy of Sans
Who else recommends it? Women’s Health and Healthline both picked the SANS Meal Replacement Protein Bar.12
What do buyers say? 79% of 250+ Amazon reviewers rated this product 4 stars or above.
SANS bars take the best overall spot since they were designed to be a meal replacement bar versus just a protein bar. That’s why they come in at 390 calories, which may seem high for a bar but is actually within the calorie range you would want for a meal. Each bar also has 15 grams of protein and 7 grams of filling fiber.
While a first glance at the sugar content, 23 grams, may be a shock to the system, take a closer look at the ingredients list, and you’ll see that the only sources of sugar in the PB&J bar are dates and strawberries.
SANS’ motto is “eat real food.” Their name, “SANS” means “without,” after all, and all of their bars are “sans” added sugar, gluten, dairy, soy, and natural flavors. Most of the bars have just eight whole food ingredients like the PB&J bar, for example, which has peanuts, dates, egg whites, strawberries, oats, flaxseed, sea salt, and spinach powder.
If PB&J doesn’t suit your fancy, you can choose from a variety of other flavors, including pistachio and fig, peanut butter cacao, peanut butter lovers, or coconut almond butter.
Best Budget: Kind Protein Bars, Crunchy Peanut Butter

Courtesy of Amazon
KIND makes various bars, but their Protein Bars are your best bet for a meal replacement bar that doesn’t cost an arm and a leg. The crunchy peanut butter flavor has 250 calories, 6 grams of fiber, and 12 grams of protein with 7 grams of total sugar (5 grams added sugar).
The leading ingredients in KIND Protein Bars are nuts—either peanuts or almonds—which provide protein, fiber, and healthy fats. If you’re closely watching your sugar intake, note that these bars do have added sugar from ingredients like glucose syrup and sugar. They are gluten-free but contain soy and milk.
Best Paleo: RXBAR Chocolate Sea Salt Protein Bar

iHerb
There are a lot of paleo bars, but none are as high in fiber and protein as these chocolate sea salt RXBARs. You will feel like you’re eating a salted brownie for your meal with this chewy chocolate bar that has 210 calories, 5 grams of fiber, and 12 grams of protein with 13 grams of naturally-occurring sugar.
While some RXBARs are made with peanuts, which are not paleo-friendly, the chocolate sea salt is made with almonds, egg whites, cashews, and dates. Not a chocolate lover? They also have mixed berry, maple sea salt, blueberry, and vanilla almond flavors.
RXBAR protein bars are gluten-free, kosher, non-GMO, and contain no added sugars. They are a bit sticky so pack a toothpick or floss if you’re taking this to work or eating on-the-go.
Best for Weight Loss: ALOHA Organic Plant-Based Protein Bars

Unfortunately, most of the “weight loss bars” out there swap sugar for artificial sweeteners and sugar alcohols that can cause digestive distress for some people at high intakes. However, if you’re watching your carbohydrate intake or have diabetes, this may be a suitable alternative to the other bars containing high amounts of carbohydrates. ALOHA Organic Plant-Based Protein Bars are a delicious and nutritious alternative that packs protein and fiber.
The peanut butter chocolate chip flavor has a whopping 13 grams of fiber per bar, half the recommended daily amount,3 and 14 grams of protein. Fiber is key for weight loss because it is digested slowly, slows the spike of blood sugar, and keeps you full longer. Similarly, protein suppresses hunger hormones and keeps cravings at bay.
ALOHA has other flavors too, including coconut chocolate almond, chocolate chip cookie dough, and chocolate mint. All products are soy-free, gluten-free, dairy-free, organic, non-GMO, and never contain sugar alcohols, stevia, or anything artificial. ALOHA bars are also vegan.
Protein sources include peanuts, pumpkin seeds, and a protein blend of brown rice protein and pumpkin seed protein. The calories are on the lower end for a meal replacement bar, ranging from 240 to 260 per bar, so they may be best as a breakfast replacement if that’s usually your smallest meal of the day. Or pair with plain Greek yogurt, a hard-boiled egg, or a cheese stick to boost protein closer to 20 total grams.
Best Tasting: Perfect Bar Original Refrigerated Protein Bar

You’ll really feel like you’re eating dessert for dinner when you take a bite of these dark chocolate chip peanut butter Perfect Bars. These refrigerated bars have a cookie-dough-like texture that almost melts in your mouth. But, they are nutritious too. You won’t even believe that they sneak celery, tomato, kelp, and kale in the form of dried powders into these decadent bars. Don’t worry, all you can taste is peanut butter and chocolate.
Perfect Bars are a great meal replacement because they are on the higher end of calories with 330 calories per bar, 15 grams of protein, and 4 grams of fiber. They have 12 grams of added sugar, however, it comes from honey and the sugar in the chocolate chips.
Perfect Bars prioritize whole food protein sources like nut butters and egg whites. All bars are organic, non-GMO, and refrigerated. They stay fresh outside the fridge for 2 to 7 days, depending on the product.
Best Organic: Elemental Superfood Seedbar Dark Chocolate + Peanut Butter

Elemental Superfood Seedbars were not organic when they first launched but have recently become USDA certified organic. They are also plant-based, gluten-free, and dairy-free, with organic buckwheat as the first ingredient in all of the bars. Buckwheat boosts the fiber and protein in Elemental bars, while hemp seeds, almond butter, or cashews add healthy fats, depending on which flavor you opt for. Speaking of flavors, choose from dark chocolate and almond butter, blueberry cashew and lemon, or currant cacao and hemp seed, among others.
Elemental bars require refrigeration but can be kept out of the fridge for up to one week. Each bar contains approximately 230 calories, 4 grams of fiber, and 7 grams of protein. They’re on the lower end for fiber and protein, so consider adding a small handful of nuts, a hard-boiled egg, or string cheese alongside to make it more of a meal.
Best Gluten-Free: Over Easy Breakfast Bars

In case you can’t tell from the name, Over Easy bars were made to be a breakfast replacement for those days when you need something quick in the morning but don’t want to sacrifice nutrition or taste. They’d work just as well for lunch or dinner, though. The creators of Over Easy noticed that other breakfast bars were sugar-laden or filled with artificial sweeteners, plus didn’t taste good, so they sought to solve all of those problems by bringing a new breakfast bar to town.
Over Easy bars are made with organic, gluten-free oats and are free of wheat, soy, dairy, refined sugars, added flavors, and preservatives. But not only that, they taste good and will keep you full for hours. They are chewy but not sticky.
With flavors like apple cinnamon, banana nut, peanut butter, and vanilla matcha, each bar has about 220 calories, 7 grams of fiber, 9 grams of protein, and 9 grams of sugar. They only have 8 whole food ingredients. The ingredients in the banana nut, for example, are organic oats, almonds, honey, almond butter, tapioca fiber, dried bananas, egg whites, vanilla extract, and salt.
Final Verdict
To ensure you stay satiated between meals, opt for SANS meal replacement bars, which are going to be the most filling by far with 15 grams of protein, 7 grams of fiber, and about 20 grams of unsaturated, healthy fats. The goal is not to skimp on calories in a meal replacement bar, but you also want the right type of calories—ones that come from whole foods and will keep you full. For that, SANS has you covered.
What to Look for in a Meal Replacement Bar
Ingredients:
Look for whole food ingredients like egg whites, nuts, seeds, and dried fruit. Steer clear of bars filled with added sugars. The fewer the ingredients and the more whole food ingredients, the better.
Calories:
Look for bars with about 200 to 400 calories. Anything lower likely won’t fill you up since this is serving as a meal replacement, not a snack. Also, if choosing a bar in the 200 to 300 calorie range, you may need to add something to it like an apple or ¼ cup of almonds to ensure you stay full until the next meal.
Protein:
Protein needs are based on body weight but most adult men and women need about 55 to 65 grams per day.4 That’s about 20 grams per meal so any bars in this range are a good option. However, in reality, most meal replacement bars have closer to 10 to 15 grams of protein, which is okay.
Check the ingredients list for the type of protein if you have food allergies or don’t eat animal products, for example. Protein sources can range from nuts and seeds to egg whites to protein powder like whey.
Fiber:
The 2020-2025 Dietary Guidelines recommend that adult men and women consume 25 to 35 grams of fiber per day, depending on age and sex.5 If you divide that by three meals per day, that’s about 8 to 10 grams of fiber per meal. You’ll be hard-pressed to find many bars with this much fiber but look for at least 3 to 5 grams per serving. You can pair fruits or vegetables with the bar to boost fiber.
Sugar:
Less is best, but a good guideline is 10 to 15 grams of sugar or less. Another good rule of thumb is if the protein plus the fiber is more than the sugar. Look for bars that are sweetened with natural sweeteners like honey, maple syrup, or dried fruit. Avoid bars with artificial sweeteners and sugar alcohols like xylitol or erythritol, as these can cause gastrointestinal distress in large amounts. However, if you have diabetes or are at risk for diabetes and enjoy the sweet taste, opt-in for the artificial sweetener-containing bars.
12 Best Meal Replacement Bars That Can Help You Lose Weight, According To Nutritionists
RDs’ picks for keto dieters, Whole30 followers, and more.
JEWELYN BUTRON
Sometimes chaotic schedules can leave you with no time to actually sit down and eat. A meal replacement bar can really come in handy at these times, but you’ll want to pick one really carefully, especially if you’re trying to lose weight—some may have more calories than you want. The best meal replacement bars should have balanced nutrients and minimal added sugars.
A meal replacement bar is a protein bar with a little more nutrition meant to be able to take the place of a meal, says Audra Wilson, RD, a bariatric dietitian at the Northwestern Medicine Metabolic Health and Surgical Weight Loss Center at Delnor Hospital. And one typically comes with 200 to 400 calories.
Given the name, you may think you can just grab one and call it a meal. But TBH, they’re not meant to be consumed as a meal on its own. “The vast majority of bars on the market do not contain enough calories to replace an entire meal, so they will need to be paired with other foods—for instance, yogurt and a piece of fruit,” says Amy Gorin, RDN, an inclusive plant-based dietitian and the owner of Master the Media in Stamford, Connecticut.
Are meal replacement bars good for weight loss?
Having the occasional bar on the go can stop you from turning down the drive-through lane for heavy or unhealthy choices when you’re hungry, says Gorin, emphasizing that you definitely cannot subsist on these bars alone. If you plan on replacing a meal with one, make sure to also consume other foods along with it to amp up the calorie count.
May Zhu, RD, the founder of Nutrition Happens, agrees and points out that eating real food is still the best way to get all your nutrients. While meal replacement bars offer an equivalent number of calories, they do not provide the vitamins and minerals you’d get from veggies, meat, and grains. “But if bars are easier for you to sustain a calorie intake that aligns with your weight loss goals, swapping it out for one meal a day could potentially help achieve that goal as long as your other meals are also in line with those goals,” she says.
You should use these bars sparingly, though—a few times a week at most. “Relying too much on meal replacement bars might mean that you are missing out on several essential vitamins and minerals that are found in fruits and vegetables,” says Zhu. Her advice is to check the label and see which macros are missing, then supplement with an item that can fill that gap. For example, if your bar is lower in fiber, try pairing it with an extra piece of fiber-rich fruit. Zhu adds that it’s fine to sub a meal with a bar once in a while if you are eating a balanced diet at other times.
Some meal replacement bars have a lot of fat and sugar, so save them for when you absolutely need one. Wilson says she recommend these bars only when you’re debating between skipping a meal and eating something.
How do you choose a meal replacement bar?
“Many bars will be within a similar calorie range, but analyzing the nutrition facts allows you to see where the calories are coming from,” says Wilson. “Protein should be between 10 to 15 grams for a filling effect. Saturated fat should not exceed 20 percent in the percent daily value column, and fat should stay around 10 grams or less. If the bar has whole ingredients, it should contain at least three grams of fiber. The bar may be high in carbs or sugar, but this should come from whole fruits like dates, not added sugars like honey or sucrose.” So look for hidden sugar by checking for phrases like “dried cane juice,” “honey,” or “raw sugar,” as all of these are considered sugar.
Finally, search for whole foods in the ingredient list. “The more the better,” Wilson says. “Some bars will have added nutrients, so if you see ingredients like citric acid, know that these may be a nutritional add-on.”
Even knowing what the ideal criteria are, picking a meal replacement bar can still be tricky, especially if you have certain dietary restrictions or preferences. Here are the best meal replacement bars for every need, according to RDs.
1
BEST FOR NUTRITION
SANS Meal Bars

$45 AT SANSMEALBAR.COM
SANS meal bars are the next best thing to a plate of nutritious foods when you’re too busy for one. They are made from 100 percent whole foods like egg whites, flax seeds, peanuts, and spinach, providing at least 10 percent of the daily value of 15 essential vitamins and minerals, according to Zhu.
Even though you’ll find sugar in the bars, know that it’s derived from natural sources like dates. Overall, these bars have a well-rounded profile of protein, fiber, and healthy fats, and will make for a delicious, satisfying alternative.
Per serving: 380 calories, 24 g fat, 36 g carbs, 22 g sugar, 9 g fiber, 14 g protein
2
BEST GLUTEN-FREE BARS
LUNA Bars

Now 17% off
$12 AT AMAZON
These are Gorin’s go-to when she’s on the go. “The LemonZest is my current favorite flavor, with eight grams of satisfying plant protein and three grams of filling fiber for 190 calories. Plus, it is made with gluten-free ingredients,” she says. Throw one in your purse, so you won’t be caught unprepared without an appropriate substitute if you’re sensitive to gluten.
Per serving: 190 calories, 6 g fat, 28 g carbs, 9 g sugar, 3 g fiber, 8 g protein
3
BEST GRAIN-FREE BARS
Perfect Bars

$24 AT PERFECTSNACKS.COM
Made from a base of peanut butter, eggs, and rice protein, Perfect Bars are packed with almost 20 grams of protein per bar. There is also a blend of whole vegetable powders in the mix, including carrot, celery, dried kale, and spinach.
These bars provide 50 percent daily value of vitamin B3, which helps the body convert food to energy, explains Zhu.
Per serving: 340 calories, 19 g fat, 27 g carbs, 19 g sugar, 3 g fiber, 17 g protein
4
BEST FOR ENERGY
GoMacro MacroBars

$32 AT AMAZON
“GoMacro MacroBars contain a blend of sprouted brown rice and pea protein that in combination, helps you get a more well-rounded source of complete protein,” says Zhu. The puffed brown rice in these bars is a fiber-rich carbohydrate that’ll keep you full and power you through the day.
Per serving: 270 calories, 9 g fat, 35 g carbs, 13 g sugar, 3 g fiber, 12 g protein
5
BEST FOR KETO DIETERS
EPIC Bars

$32 AT EPICPROVISIONS.COM
Sugar and carbs are a big no-no when you’re trying to achieve ketosis through the keto diet, which makes finding a meal replacement bar that fits into your carb limit more difficult. Look no further than this EPIC chicken bar, which has just three grams of carbs. True to its name, it is all chicken and gives you 11 grams of protein and two grams of fiber per 90 calories, says Gorin.
Per serving: 90 calories, 4.5 g fat, 3 g carbs, 0 g sugar, 2 g fiber, 11 g protein
6
BEST NUT-FREE BARS
Rise Protein Bars

$28 AT AMAZON
Simple and natural, these Rise protein bars are crafted with only five whole food ingredients “that you can pronounce.” They pack 15 grams of pea protein per bar, which is both vegan- and paleo-friendly. While these bars are a great option for anyone looking for a healthy meal replacement bar, people with nut allergies will especially appreciate them because they’re completely nut-free.
Per serving: 280 calories, 15 g fat, 21 g carbs, 12 g sugar, 2 g fiber, 15 g protein
7
BEST ORGANIC BARS
Pro Bars

$41 AT AMAZON
“At 400 calories, Pro Bars are a great size, and also contain fiber, fats, and protein for a good balance of macronutrients,” says Zhu. Plus. it is made with natural ingredients like organic dates, nuts, oats, and seeds.
Per serving: 400 calories, 22 g fat, 43 g carbs, 19 g sugar, 6 g fiber, 11 g protein
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8
BEST PLANT-BASED BARS
ALOHA Protein Bars

$30 AT AMAZON
The protein from these bars are all from plant-based ingredients, such as brown rice and pumpkin seed, per Zhu. For example, the coconut chocolate almond-flavored ones provides 14 grams of USDA organic protein, six grams of fiber, and only three grams of added sugars. These bars can cater to the needs of a lot of different people since they are gluten-free, soy-free, dairy-free, and stevia-free.
Per serving: 260 calories, 13 g fat, 22 g carbs, 4 g sugar, 6 g fiber, 14 g protein
9
BEST HIGH-PROTEIN BARS
No Cow Protein Bars

$30 AT NOCOW.COM
Made with pea and rice protein, stevia, and monk fruit, No Cow bars come with more than 20 grams of plant protein and a whopping 14 grams of fiber in one serving. They are also gluten- and soy-free.
Calorie-wise, it is on the lower end, so Zhu recommends that you have it with another snack-sized option to make it a more substantial meal. Think: fresh fruit, hummus, nuts, or vegetables.
Per serving: 190 calories, 4.5 g fat, 27 g carbs, 1 g sugar, 14 g fiber, 22 g protein
10
BEST FOR VEGANS
Go Raw Organic Sprouted Bars

$24 AT AMAZON
Consisting of only five ingredients, Go Raw bars are vegan-friendly because it is made with a minimally processed base of dates and sprouted seeds. They pack 12 grams of plant-based protein from seeds and five grams of fiber per bar, making them a very satiating meal substitute.
Per serving: 270 calories, 18 g fat, 16 g carbs, 10 g sugar, 5 g fiber, 12 g protein
11
BEST FOR WEIGHT LOSS
KIND Energy Bars

$38 AT AMAZON
These bars provides 10 grams of protein, which is an excellent amount, for 230 calories, says Gorin. “You also get five grams of fiber, and this protein and fiber together help keep you satiated for longer,” she adds.
Sweetened with honey, these gluten-free bars also contain super grains like oats, quinoa, buckwheat, amaranth, and millet.
Per serving: 230 calories, 7 g fat, 34 g carbs, 13 g sugar, 5 g fiber, 10 g protein
12
BEST FOR WHOLE30 FOLLOWERS
RXBARs

$28 AT RXBAR.COM
“There are few energy bars in this category that pass the Whole30 criteria since the whole premise is about eating primarily foods in their whole form,” says Zhu. But any of the RX Bars (which are made with real foods, BTW) without peanuts would work if you’re following this diet.
You’ll find protein from egg whites, fiber from dates, and satiety from nuts like cashews and almonds in these gluten-free bars. Given their low calorie count, Zhu suggests that you eat these bars with a piece of fruit or something else with fiber on the side for a more balanced meal.
Per serving: 210 calories, 8 g fat, 24 g carbs, 18 g sugar, 3 g fiber, 12 g protein