Last Updated on November 7, 2022 by
Have you ever been looking for the right meal supplements to ensure you’re losing weight? There are a number of reasons why someone can struggle to lose weight: they don’t eat enough or they eat too much. In either case, there are some good meal supplements that can help give you the edge when it comes to achieving your weight loss goals.
With the public’s growing awareness of how important physical fitness and health are, more people than ever before have become physically active. It is especially true in the case of males who are constantly searching for ways to achieve their weight loss goals. 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 Supplements For Weight Loss, make sure you read this article.
Meal Supplements For Weight Loss
If you’re short on time and looking for a quick, on-the-go meal, the best meal replacement shakes can be the perfect addition to your diet. They mix easily with water or milk, and pack in a number of essential vitamins and minerals to help support your health and fitness goals.
Unlike the best protein powder (which is designed solely to increase your protein intake) meal replacement shakes are packed full of additional nutrients and functional ingredients and can be used as a substitute for meals when you’re short on time. Simply mix a scoop with the best milk alternative in the best protein shaker, and enjoy a nutritionally complete meal in minutes.
WHAT THE EXPERTS SAY:
Daniel Herman, certified personal trainer and founder of Bio-Synergy(opens in new tab), says: “In an ideal world, it is best to get your nutrition from whole foods. The issue is that many of us, due to our lifestyles, often skip meals or make unhealthy choices, so a good quality meal replacement can be a great way to meet your dietary requirements.”
Meal replacements are super popular right now, but it’s important to consider the pros and cons. There’s no doubt that the best meal replacement shakes are convenient, and if you’re an active individual they can be a quick way to get a lot of calories and carbs into the body. For those who struggle to find the time to cook, they are a fast no-prep option too. They also make it easy to track calories if weight loss is your goal, and many provide at least 50% of your daily value for a host of essential nutrients.
However, some meal replacement shakes can be dangerously low in calories, and more suited for use as a snack than a total meal replacement. It’s important to check labels to make sure they meet your nutritional needs.
We’ve put together a guide below on what to look for in the best meal replacement shake, as well as when to use them. But first, read on for our complete round-up of the best meal replacement shakes on the market right now, from plant-based to budget-friendly options
Expert
Alex GloverRegistered Nutritionist
Glover started his career in nutrition at Holland & Barrett in 2018 and went on to pursue his studies in the field of clinical nutrition at the University of Aberdeen. He has completed research projects in areas such as the gut microbiome, vitamin D & immunity, as well as the effects of the maternal diet on chronic diseases in children. Glover has worked with numerous clients in weight management and preaches evidence based nutrition. In this guide, he gives his advice for when to use a meal replacement shake.
BEST MEAL REPLACEMENT SHAKES
1. Huel Powder v3.0
The best meal replacement shake overall
SPECIFICATIONS
Serving size: 2 scoops (100g)
Servings per containing: 17
Calories per serving: 400 kcal
Protein per serving: 30g
Carbs per serving: 45g
Sugars: 1g
Fat per serving: 13g
Flavors: 10 (cinnamon roll, vanilla, chocolate, berry, cafe latte, salted caramel, banana, peanut butter, original, unflavoured)
RRP: $87.78 (minimum order – two bags)
REASONS TO BUY
+
High protein content+
High fiber content+
Contains probiotics and prebiotics
REASONS TO AVOID
–
High carbohydrate and fat content –
One container size available –
Contains artificial sweeteners
Huel Powder v3.0 is a plant-based meal replacement shake that comes in 10 different flavors and provides a hefty dose of calories. A single serving contains nearly 30g of complete protein from a blend of pea, flaxseed and brown rice, as well as a whooping 45g of complex carbohydrates for slow energy release. A portion of Huel Powder v3.0 also provides 27 different vitamins and minerals, probiotics, kombucha, medium chain triglycerides and nearly 8g of prebiotic fiber. It’s also very low in sugar, containing just 1g per single serving. Therefore it’s safe to assume that due to its rich nutritional value, this meal replacement shake may not be the best choice for people who intend to lose weight. However, it would potentially suit active individuals, athletes, and people with demanding lifestyles who want a substantial and filling meal in an easy liquid form.
The downsides? Huel Powder v3.0 lacks digestive enzymes and is sweetened with synthetic sweeteners. It’s also quite expensive, and you need to purchase at least two tubs of the product in a single order.
2. PhenQ
The best budget meal replacement shake
SPECIFICATIONS
Serving size: 1 scoop (50.71g)
Servings per container: 9
Calories per serving: 254 kcal
Protein per serving: 15.2g
Carbs per serving: 5g
Sugars: 2.4g
Fat per serving: 16g
Flavors: 3 (chocolate, vanilla, strawberries & cream)
RRP: $17.95
REASONS TO BUY
+
Relatively inexpensive+
Contains digestive enzymes+
Keto-friendly
REASONS TO AVOID
–
Limited flavors-
High fat content-
Contains artificial sweeteners
PhenQ’s meal replacement shake is specifically designed to help with shedding unwanted pounds. A single serving delivers 254 calories, 17g of fat and nearly 16g of whey protein, as well as only 5g of carbohydrates and less than 3g of sugar, making it a suitable choice for people following a low-carb diet.
This meal replacement shake is also enriched with a substance called Innoslim®, a blend of Panax notoginseng and Astragalus membranaceus extracts. Both of these herbal additives have been marketed as weight loss aids. However, it’s worth mentioning that the evidence behind these claims remains inconclusive, as described in a review into dietary supplements published in the Nutrients(opens in new tab) journal.
PhenQ shakes also contain some medium chain triglycerides and two adaptogens (ashwagandha and Reishi mushroom extract), but their contents are slightly lower than the ones found in other brands. The price is definitely a selling point, as it’s one of the cheapest products in this guide.
Still, there are some disadvantages to PhenQ meal replacement shakes. It contains only 13 vitamins and minerals, placing it at the bottom of our list when it comes to micronutrient content. The product is also sweetened with synthetic sweeteners and doesn’t contain any probiotics or digestive enzymes.
3. Exante
The best meal replacement shake for weight loss
SPECIFICATIONS
Serving size: 1 scoop (35g)
Servings per container: 7-28, depending on size
Calories per serving: 120 kcal
Protein per serving: 12g
Carbs per serving: 13g
Sugars: 3g
Fat per serving: 3g
Flavors: 10 (chocolate, vanilla, strawberry, cookies & cream, mocha, birthday cake, salted caramel, chocolate mint, fruity milk cereal and marshmallow milk cereal)
RRP: $24.99 / $69.99
REASONS TO BUY
+
Multiple flavors to choose from+
Low sugar content+
Contains inulin, a prebiotic fiber
REASONS TO AVOID
–
Relatively expensive-
Low protein content-
Not suitable for those allergic to milk or soy
When it comes to meal replacement shakes, Exante is one of the most recognizable brands worldwide. Its Exante Meal Replacement Shake is endorsed by the National Health Service in the UK and is commonly prescribed to patients on diabetes and obesity prevention programmes.
Exante is designed to substitute one to two meals a day. It is very low in fats, carbohydrates and sugars, and provides only 120 calories in a single serving. One portion delivers nearly 5g of inulin, a type of fiber with strong prebiotic properties. It also contains a unique ingredient called Slendesta®, which according to the producer’s claims, can block hunger and reduce food cravings for at least three hours following ingestion. However, it’s worth noting that according to the EFSA Panel on Dietetic Products, Nutrition and Allergies(opens in new tab), there is no established connection between ingesting Slendesta® and the reduction of body weight.
Still, Exante shakes are a great choice if you’re on a calorie-restricted diet. However, their meal replacements are not designed exclusively for weight loss purposes. Anyone can benefit from the great variety of flavors, a rich blend of digestive enzymes and nearly 26 different vitamins and minerals.
On the other hand, Exante is relatively low in protein, containing only 12g in a portion. This makes it potentially unsuitable for highly active individuals.
4. Garden of Life Raw Organic Meal
The best quality meal replacement shake
SPECIFICATIONS
Serving size: 1 scoop (34.5g)
Servings per container: 14/28
Calories per serving: 130 kcal
Protein per serving: 20g
Carbs per serving: 12g
Sugars: <1g
Fat per serving: 2g
Flavors: 4 (chocolate cacao, vanilla, lightly sweet, vanilla spiced chai)
RRP: $27.99 / $51.99
REASONS TO BUY
+
Low sugar, carbohydrate and fat content +
High protein content+
Organic ingredients
REASONS TO AVOID
–
Limited flavor options-
Low fiber content-
Low vitamin and mineral content
Garden of Life prides itself on using only real, clean ingredients that are mostly certified USDA Organic and non-GMO verified. It’s also a big proponent of healthy, clean eating – and this shows in its Raw Organic Meal range.
It’s packed with nutritious ingredients and is free from gluten, soy, dairy products and tree nuts, as well as artificial colorings, flavorings or preservatives. One serving delivers nearly 20g of vegan protein that comes from a high quality blend of 13 different sprouted grains and seeds. At the same time, it provides only 130 calories and less than 1g of sugar, making it a great choice for people who want to watch their waistline.
Garden of Life Raw Organic Meal also contains a rich organic fruit and vegetable blend, as well as a substantial dose of probiotics and digestive enzymes. It’s the only product on our list that was made without heat processing in order to preserve the integrity of delicate proteins and more volatile components.
Nevertheless, there are few drawbacks. Although Raw Organic Meal provides nearly 21 different vitamins and minerals, it’s not a huge number compared with amounts found in some competitors’ products. There’s also only 3g of dietary fiber in a single serving.
5. Ka’chava
The best premium meal replacement shake
SPECIFICATIONS
Serving size: 2 scoops (60g)
Servings per container: 15
Calories per serving: 240 kcal
Protein per serving: 25g
Carbs per serving: 24g
Sugars: 6g
Fat per serving: 7g
Flavors: 5 (vanilla, chocolate, coconut acai, chai, matcha)
RRP: $69.95
REASONS TO BUY
+
High protein content+
Low sugar content+
Contains gut-friendly probiotics
REASONS TO AVOID
–
Relatively expensive-
Only one container size available
If you like to support brands that actively champion environmental causes, you may want to check out Ka’chava. The brand is passionate about endangered species and protecting the rainforests – with every pack of their meal replacement shake, you can help to finance their projects.
Owing to the exceptional quality of the ingredients used to make these shakes, these products definitely belong in the premium category. A single serving of Ka’chava provides a whooping 25g of complete vegan protein and 6g of fiber, as well as only 6g of sugars. These meal replacements are packed with more than 70 different foods and nutrients too, including antioxidants, omega-3, medium chain triglycerides, probiotics and almost 26 different vitamins and minerals (with Daily Values being mostly above 40% per portion).
Ka’chava products are also free from artificial sweeteners, preservatives, flavorings and fillers. But what makes these shakes truly stand out is their high adaptogen content. According to a review recently published in the Nutrients(opens in new tab) journal, adaptogens are plant extracts that have the ability to enhance the body’s resistance to stress and physical endurance.
We took Ka’chava on a camping trip and found the chocolate flavor to be deliciously rich. Alongside a banana, one serving of the powder with water and a splash of milk kept us full until lunch too. The vanilla flavor is better made into a smoothie, and while we weren’t personally a fan of matcha, some individuals might like this.
However, Ka’chava is a premium product and unfortunately, it comes with a big price tag.
6. GNC Lean Shake 25
The best high-protein, high-fiber meal replacement shake
SPECIFICATIONS
Serving size: 1 scoop (52g)
Servings per container: 16
Calories per serving: 180 kcal
Protein per serving: 25g
Carbs per serving: 18g
Sugars: 3g
Fat per serving: 3g
Flavors: 7 (French vanilla, mixed berry, orange cream, girl scout thin mints, girl scout coconut caramel, girl scout chocolate peanut butter, girl scout lemon)
RRP: $39.99
REASONS TO BUY
+
Low calorie value+
Low sugar and fat content+
Relatively inexpensive
REASONS TO AVOID
–
Contains artificial flavorings and sweeteners –
Not suitable for people allergic to dairy products and nuts –
Relatively low vitamin and mineral content
GNC is a versatile health and fitness brand. Its flagship meal replacement, Lean Shake 25, is an affordable product created for people whose primary goal is to lose weight. One serving contains 180 calories, 3g of fat and 3g of sugar, while delivering a whooping 25g of whey protein and 8g of dietary fiber. Lean Shake 25 comes in a range of flavor options, including unique gems like girl scout lemon and girl scout thin mints.
On the other hand, GNC shake delivers only 22 different vitamins and minerals, which is below what competitors tend to offer. Its micronutrient content is also on the low side – most vitamins and minerals cover only 20% of your Daily Value in a single portion. Having said this, the company says to drink two shakes daily in conjunction with a healthy weight management program, so you would still be getting micronutrients from solid food.
Overall, it’s a decent weight loss meal replacement shake, but you may need to invest in additional supplements to keep your health and fitness in peak condition throughout the course of using this product.
7. Orgain organic meal
The best meal replacement shake, ethically speaking
SPECIFICATIONS
Serving size: 2 scoops (57g)
Servings per container: 16
Calories per serving: 230 kcal
Protein per serving: 20g
Carbs per serving: 25g
Sugars: 2g
Fat per serving: 5g
Flavors: 2 (creamy chocolate fudge, vanilla bean)
RRP: $39.99
REASONS TO BUY
+
Low sugar and fat content+
High protein content+
Organic ingredients
REASONS TO AVOID
–
Only two flavors to choose from-
Lacks certain micronutrients-
Low fiber content
Orgain says it believes in the power of organic food and clean eating, while actively championing initiatives aimed at reducing plastic pollution, making it one of the most environmentally-friendly brands in our guide.
Its vegan Organic Meal nutrition powder is packed with clean, organic ingredients and provides nearly 20g of high quality pea, brown rice and chia seed protein blend in a single serving. Orgain doesn’t use artificial flavors or preservatives, and it makes sure its meal replacement shake is free from GMOs and gluten. Since it has a low fat and sugar content, Organic Meal may be a good choice for people who want to lose weight too.
On the other hand, one serving of the Organic Meal shake delivers only 2g of fiber and its micronutrient content is quite low in comparison with other brands. It lacks certain vitamins and minerals too, such as vitamin D and several trace elements. It’s also relatively expensive and comes in one container size.
8. Transparent Labs Meal Replacement Powder
One of the best tasting meal replacement shakes we’ve tested
SPECIFICATIONS
Serving size: 56.7g (1 full scoop)
Servings per container: 30
Calories per serving: 200
Protein per serving: 24g
Carbs per serving: 19g
Sugars: 7g
Fat per serving: 7g
Flavors: Chocolate and vanilla
RRP: $59.99
REASONS TO BUY
+
High protein+
Great taste+
5g fiber per serving
REASONS TO AVOID
–
Slightly higher in sugar-
Only two flavors available
Transparent Labs is a company that promises “evidence-based formulas, driven by science”. Its MRP (meal replacement powder) is designed to “help you stay on track when you’re short on time for a complete meal”. If you’re looking to build lean muscle or stay fuller for longer, one scoop packs in an impressive 24g of protein. This comes from a combination of whey protein isolate and whey protein concentrate, which are generally easy on the stomach.
MRP also provides a balanced profile of slow-digesting complex carbohydrates and healthy fats, including 5g of fiber. One serving provides 220 calories, making this a good option for those with weight loss goals, as well as an easy way to consume additional calories for those looking to put weight on. You don’t have to worry about any added nasties either, because all Transparent Labs products are free from artificial sweeteners, artificial coloring and preservatives. The MRP is also gluten-free.
Transparent Labs claims its MRP tastes good “mixed with water or milk”, and “mixes easily in a shaker bottle”. We put this to the test, and can confirm that the powder mixed easily in our favorite shaker bottle, with absolutely no lumps or ‘grittiness’. Taste wise, MRP is one of the best meal replacement shakes we’ve tried too. The chocolate flavor is rich, but not sickly, and we loved that it didn’t have the synthetic or overly sweet aftertaste that a lot of meal replacement powders can have.
The only big downside is the price — at almost $60 per tub, it’s not the cheapest option. But you do get what you pay for in terms of quality of ingredients, mixability and taste.
9. Lyfefuel All-In-One Essentials Shake
This meal replacement shake is packed with vitamins and minerals
SPECIFICATIONS
Serving size: 33g (1 full scoop)
Servings per container: 24
Calories per serving: 110
Protein per serving: 18g
Carbs per serving: 6g
Sugars: 3g
Fat per serving: 2g
Flavors: Chocolate and vanilla
Flavors: $70.00
REASONS TO BUY
+
Vegan friendly+
Contains 27 vitamins and minerals, plus probiotic+
Sustainably sourced ingredients
REASONS TO AVOID
–
Relatively expensive-
Only two flavors available
According to the company, Lyfefuel is “not your typical ‘meal replacement’”. That’s because, instead of just focusing on calories, carbs, and protein, it provides a full spectrum of essential nutrients. In fact, one serving contains 27 different vitamins and minerals, including 500mcg of vitamin B12 (20,833% DV), 1,200 IU of vitamin D3 (150% DV) and 75mcg of iodine (50% DV). Overall, this is one of the most impressive, nutritionally complete meal replacement shakes we’ve tested. Not only this, it contains a probiotic blend (960 million CFU per serving) and five different digestive enzymes to facilitate absorption.
Lyfefuel also prides itself on quality. The All-In-One Essentials Shake is made in an FDA-registered facility and goes through third party testing for heavy metals, pesticides and microbials. The powder itself is gently dried and minimally processed to retain as many nutrients as possible, and it’s vegan-friendly.
We tried both the chocolate and vanilla flavors. Chocolate held its own mixed with plant-based milk, but it really excelled blended with ice and banana for a more substantial breakfast smoothie. An electric mixer also helped to eliminate any smaller lumps that a ball-whisk shaker couldn’t break through.
So what are the cons? First off, it contains just 110 calories per serving. Whilst this may be good news for those with weight loss goals, we thought it felt more like a snack or supplement than a ‘meal’. In fact, Lyfefuel does state that “you can experiment with more scoops and different liquid types and quantities that all impact the taste, texture, and total nutrients for the right balance that fills you up and suits your palate.” So if you’re using the shake as a meal replacement, rather than a snack, you might want to double up.
It’s also one of the more expensive meal replacement shakes we’ve tested — retailing at $70 for 24 servings. But considering it provides at least 50% of your daily value for a host of nutrients, it could be a good financial alternative to dietary supplements.
What should you look for in a meal replacement shake?
With such a wide variety of products on the market, it may be challenging to choose the best meal replacement shake for your particular needs and circumstances. Food producers place multiple health and wellbeing claims on the front labels of their products, and though they can be used as a rough guide, it’s always best to thoroughly inspect the nutritional information on the back of the package.
Dr Brian Carson, lecturer in physiology at the University of Limerick and head of science and innovation at Whole Supp(opens in new tab), agrees. “It’s really important to review the nutritional value of any meal replacement shake, ensure you keep an eye out for high sugar content, low protein or poor protein quality and any additives. After reviewing the market I would always keep an eye on what natural superfoods are in the formulation,” he says.
So what’s the ideal macronutrient ratio? To start with, the best meal replacement shakes will offer at least 15g of good quality protein per serving. There are many good types of animal-based protein, but the most common is a whey protein isolate, a type of complete protein derived from cow’s milk. If you’re allergic to dairy products or you’re following a vegan diet, there are many products with plant-based protein sources. The best plant-based meal replacement shakes will contain a combination of several different protein sources to ensure a complete amino acid profile.
Secondly, make sure to check how much sugar is in the product. According to the Center for Disease Control and Prevention(opens in new tab), adults should keep their intake of added sugars to less than 10% of their total daily calories, which comes to around 25g-35g a day. Assuming that you eat three meals a day, a single serving of your meal replacement shake should contain less than 10g of this nutrient. Similarly, the USDA(opens in new tab) advises to consume at least 28g of dietary fiber a day. Most meal replacements tend to not include much of this nutrient, so if in doubt, go for a product that offers a higher fiber content.
Another important aspect is their micronutrient ratio. Vitamins and minerals are essential for maintaining good health and wellbeing. Variety is key – the more micronutrients, the better. If your meal replacement shake provides low amounts of your Daily Values for vitamins and minerals in a single serving, you’ll need to pack in a lot more nutrients in the meals you consume around this.
Avoid products that use corn syrup, hydrogenated oils and peculiar-sounding elements – you should be able to recognize most of the items on the ingredient list. The best meal replacement shakes also contain many functional ingredients that may ease your digestion and bring additional health benefits, such as probiotics, prebiotics and digestive enzymes.
What are the benefits of using a meal replacement shake?
Convenience
Fast-paced, modern lifestyles place extreme demands on our schedules, often limiting our ability to cook from scratch and enjoy a meal in the comfort of our home. Although following a healthy, balanced diet is always the best way to get all your necessary nutrients, it’s not always feasible or convenient to do so. That’s where the meal replacement shakes step in.
Alex Glover, senior nutritionist at Holland & Barrett, told Live Science: “Meal replacements help to solve common diet-sabotaging dilemmas like giving in to a takeaway after a busy day. If you often turn to unhealthy food on the go because you haven’t made breakfast or prepared lunch, you may benefit from the convenience of nutritionally complete food.”
Meal replacement shakes are also more portable and compact than regular meals. If you spend entire days driving around or attending important meetings, you’ll find that carrying around a shaker bottle is far easier than hauling several food containers. What’s more, meal replacement shakes are a great option for when you don’t have any immediate access to kitchen appliances, for example, if you’re camping or hiking.
Complete nutrition
Our bodies need an extensive range of nutrients to maintain peak health and fitness. It’s relatively easy to develop deficiencies, particularly if you’re restricting your calorie intake to try and lose weight. Other times, you may need to cut down on certain foods or calorie values due to medical, financial or other important reasons. If you don’t want to pop numerous supplements, you need a carefully crafted meal plan that provides a sufficient amount of macronutrients, vitamins, minerals and various phytonutrients.
Weight loss aid
The best meal replacement shakes are often marketed as weight loss aids, and there are many good reasons why. They tend to be relatively low in calories, and maintaining a consistent calorie deficit is often necessary to see tangible weight loss results. However, many people struggle to stick to their calorie limit. For these people, meal replacement shakes can be a perfect solution.
What’s more, many products contain significant amounts of protein and dietary fiber, nutrients that play an important role in appetite regulation. Snacking can be a huge obstacle to a leaner, healthier body, whereas eating enough protein and fiber can help you reduce the intensity of food cravings and keep you fuller for longer.
Some brands even enrich their meal replacement shakes with ingredients that may have been shown to promote fat burning, such as green tea extract. But do they actually work? Indeed, there’s growing evidence that meal replacement shakes can be great weight loss tools. According to a meta-analysis published in the International Journal of Obesity and Related Metabolic Disorders(opens in new tab), overweight and obese adults on a low calorie diet may lose more weight if they use meal replacement shakes. Study subjects who did not use these products were reported to achieve less successful outcomes, at both the 3-month and 1-year evaluation time points.
Another study, which was published in the prestigious Appetite(opens in new tab) journal, investigated the effect of using meal replacements vs following a low-calorie diet on the incidence and intensity of food cravings. Based on the brain MRI food-cue reactivity and body composition measurements, meal replacements produced fewer cravings and promoted better weight loss outcomes than a regular diet.
When should you use a meal replacement shake?
The best meal replacement shakes can offer many benefits, but it’s worth remembering that using them may come with certain limitations and safety concerns.
Many people wonder whether it’s actually safe to ditch a regular diet and focus exclusively on meal replacement shakes instead. As enticing as it may sound, the answer is most likely ‘no’. Inevitably, all meal replacement shakes will lack or be short of certain nutrients or biologically active compounds.
“It is not recommended to live purely on meal replacement shakes as liquid diets can negatively affect our digestive systems and we miss out on some things like antioxidants and phytochemicals,” says Glover. That’s why most products will clearly state on the label that they’re not intended to entirely substitute a healthy diet, and instead, are designed to substitute one to two meals a day. The rest of the time, you should be eating solid meals, including a wide variety of food groups.
Some evidence also indicates that meal replacement shakes may not be suitable for older adults. According to a study published in the Hormone and Metabolic Research(opens in new tab) journal, liquid meal replacements may have a negative effect on appetite responses and insulin metabolism in the elderly. Similar findings were described in another study published in the Journal of the American Dietetic Association(opens in new tab).
The 12 Best Meal Replacement Shakes For Weight Loss, According To Nutritionists
CHRISTINE GIORDANO
You may aim to eat healthy and get in nutritious, balanced meals, but some days it’s just not gonna happen. Whether you’re short on meal prep time, haven’t been able to hit the grocery store, or just have an insanely packed schedule, it can be hard to even find time to sit down and eat sometimes. While you should, of course, always aim to find the time for a full meal, an easy solution for a busy schedule (or even long road trips/flights) is grabbing a meal replacement shake.
It can make sure you’re getting the calories, protein, and nutrients you need even when you’re super busy. Meal replacement shakes can also be a lifesaver when you just don’t feel like cooking (all of us have those days). Plus, a meal replacement shake doesn’t always have to fully replace a meal. Sometimes, it can make a great snack or addition to a meal—the most important thing is to listen to your body.
But, not all shakes are created equal. Some are filled with sugar and other additives, so do your research to ensure you’re grabbing a healthy drink. To make the process of selecting a meal replacement shake easier, Women’s Health asked nutritionists to spell out everything you need to know about meal replacement shakes and exactly how to pick ones that fit with your goals.
First of all, are meal replacement shakes even healthy?
While whole foods are generally the best method for getting the necessary nutrients, meal replacement shakes can be a convenient and nutritiously healthy option on the go, depending on which one you choose, says Amanda Nicole, RDN, a registered dietitian in Los Angeles.
When purchasing one, she points out that it’s important to take into consideration its nutritional content. Some shakes can be lacking in essential vitamins and minerals you would get from eating solid meals.
Store-bought shakes can also be high in added sugar, artificial sugar, or sugar alcohols. “If you consume a shake that is high in sugar, it could make your blood sugar spike and then drop quickly,” explains Nicole. “This will give you a quick release of energy, but make you feel tired shortly after.”
Additionally, when you consume a meal that is high in sugar, you’ll likely feel hungry again shortly afterwards. Sugar alcohols, in particular, may cause gastrointestinal discomfort such as bloating, diarrhea, and gas.
And taking in a lot of artificial sweetener can mess with your taste buds over time, making you crave sweeter and sweeter foods, says Nicole. “When you become used to a high level of sweetness from artificial sweetener, foods that are naturally more tart in flavor, such as berries, will taste more bitter to you.” Basically, healthy snacks like fruits will be less likely to satisfy your sweets cravings when you’re used to the taste of artificial sweeteners.
So, rule of thumb: Look for meal replacement shakes that are low in added sugar, sugar alcohols, and artificial sweeteners.
Are meal replacement shakes good for weight loss?
Meal replacement shakes can be helpful as part of a weight-loss plan for some people. They are a healthy substitute for when you need something quick, replacing what could have been a less-nutritious pick, like fast food.
They can also help you eat fewer calories during the day by replacing meals that may be higher in calories, while still helping you stay full. However, if a shake doesn’t make you feel satisfied (which is likely if has too much sugar and not enough protein), you may reach for more food soon after drinking it, causing you to consume more calories by the end of the day.
“A big part of satisfaction from eating is chewing your food and feeling the texture in your mouth,” explains Nicole. “When you drink your meal, you may be seeking something to munch on soon after.”
If you’re looking to lose weight with meal replacement shakes, you should opt for a product that is high in protein, fiber, and healthy fats to keep you satisfied, and low in sugar to prevent the hunger pangs from hitting later. “If you consume more sugar than these other nutrients, your body will store it as fat,” says Nicole.
Also, you shouldn’t replace more than one meal per day with a shake. Otherwise, you could become deficient in vitamins and minerals from whole fruits, vegetables, whole grains, nuts, seeds, and meat, says Nicole. “A meal replacement shake is just that, a single meal replacement,” she says. So, only reach for them when you’re really in a pinch.
When is the best time of day to have a meal replacement shake?
There isn’t a right or wrong time; it depends on what works best for you. “If you don’t have time for breakfast or [you] work through lunch, a shake can be great during those times,” Nicole says. “It can be a great alternative to breakfast, especially if you don’t like to eat first thing in the morning, as breakfast gives your body enough energy to start the day.”
Opt for a shake that is high in protein, fiber, and healthy fats to keep you satisfied, and low in sugar to prevent hunger pangs from hitting later.
If you don’t have time for lunch, a shake could give you the energy to make it through the second part of your day, she adds. “The time that you consume a shake won’t impact your life in any way, and you shouldn’t feel like you should sacrifice a meal with friends or family to have a shake.”
What are the best meal replacement shakes to buy?
In addition to seeking out shakes and bars that are high in protein, fiber, and healthy fats, as well as low in sugar, it’s key to opt for those that also contain vitamins and minerals, particularly from fruits and vegetables.
“All these components give you a balanced meal and keep you feeling full and satisfied for longer,” says Nicole. “A well-balanced meal shake or bar will include 300 to 400 calories, 15 to 30 grams of protein, three or more grams of fiber, and 10 to 15 grams of unsaturated fat.”
Good sources of protein are whey, soy, hemp, brown rice, and pea protein. Look for natural sugars, such as cane sugar, brown rice syrup, or coconut palm sugar, and check the ingredients for good quality, plant-based fat from nuts, seeds, or plant-based oils, suggests Nicole.
One thing to note is that most meal replacement shakes range from 150 to 250 calories. This is more like a snack, so if you’re replacing a full meal with one of these lower-calorie options and still feel super hungry, make sure to have additional whole food snacks around this time as well.
“Some whole food snacks that you should keep on hand include homemade trail mix (a combination of granola, dried fruit such as raisins, and nuts like walnuts). Trail mix can curb your appetite with its high protein and heart-healthy fat content,” says Jonathan Valdez, RDN, the owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics.
Here are a few suggestions from him:
- Greek yogurt with berries, apple slices with peanut butter, and whole-grain crackers topped with canned tuna fish. “Adding your own berries such as blueberries and strawberries to a cup of plain Greek yogurt can give it a healthy antioxidant boost. This is a good snack to have on hand to keep you full with its high-protein and low-calorie content,” says Valdez.
- Apple slices with peanut butter. It satisfies your appetite with fiber from the fruit and protein from the peanut butter, he says.
- Whole grain crackers with canned tuna fish. This also makes for a delicious and filling snack since it’s packed with fiber and protein.
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Here are 12 meal replacement shakes, plus how to make it into a nutritious meal:
1.Best Overall: Evolve Plant-Based Protein Shakes
Plant-Based Protein Shake
Evolveamazon.com
$25.77
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This shake, loved by Women’s Health senior editor Neha Tandon, is perfect on the go because it doesn’t have to be refrigerated until opening. It provides 20 grams of pea protein and is high in fiber, vegan, dairy-free, soy-free, and gluten-free.
“This product is excellent if you’re following a vegan diet, are celiac, or lactose-intolerant,” says Nicole. “To make it a complete meal and add in some heart-healthy fats, add a handful or ¼ cup of almonds.”
Per serving: 140 calories, 2.5 g fat (0.5 g saturated fat), 17 g carbs (10 g fiber, 4 g sugar, 11 g added sugar), 350 mg sodium, 20 g protein
2. Best For Grass-Fed Milk Protein: Orgain Clean Protein Shake
Grass-Fed Clean Protein Shake
Orgainamazon.com
$29.40
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“Complete this meal with an apple and a tablespoon of almond butter to give you enough fiber, carbohydrates, and healthy fats to make it a balanced meal,” says Nicole.
Per serving: 130 calories, 2 g fat (1 g saturated fat), 9 g carbs (1 g fiber, 3 g sugar, 3 g added sugar), 170 mg sodium, 20 g protein
3. Best Low-Sugar Shake: Iconic Protein
Grass-Fed Protein Drink
ICONICamazon.com
$38.40
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This shake provides 20 grams of grass-fed whey and casein milk protein and is low in sugar and high in fiber. It’s also lactose-free, free of hormones and antibiotics, gluten-free, soy-free, kosher, and contains no artificial sweeteners or artificial ingredients.
Per serving: 140 calories, 3 g fat (0.5 g saturated fat), 8 g carbs (4 g fiber, 0 g sugar), 105 mg sodium, 20 g protein
4. Best Vegan Protein Shake: OWYN Plant-Based Drink
Plant-Based Dark Chocolate Protein Drink
OWYNamazon.com
$39.99
$34.99 (13% off)
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This shake provides 20 grams of protein from peas, pumpkin, and flax seeds, and is an excellent choice if you have allergies, says Nicole. OWYN shakes are free of some of the top allergens, including dairy, soy, gluten, egg, peanuts, and tree nuts. It also contains a blend of greens from broccoli, spinach, and kale. Complete this meal, like some of the others, by having a banana or one slice of whole-wheat bread with a tablespoon of peanut butter.
Per serving: 300 calories, 10 g fat (1 g saturated fat), 31 g carbs (3 g fiber, 5 g sugar), 330 mg sodium, 20 g protein
5. Best Low-Calorie Shake: Slimfast
Advanced Nutrition Meal Replacement Shake
SlimFastamazon.com
$29.07
$20.97 (28% off)
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“These shakes are a high-protein, low-calorie drink to keep you full. It contains 180 calories, 20 grams of protein, five grams of fiber, and 24 different vitamins and minerals,” says Valdez. To make it a full meal, it’s “probably best to pair with fruit for some extra calories, fiber, and antioxidants since 180 calories are low,” he suggests.
Per serving: 180 calories, 9 g fat (1.5 g saturated fat), 7 g carbs (5 g fiber, 1 g sugar), 150 mg sodium, 20 g protein
6. Best For Maintaining Muscle: Ensure Max Protein Nutrition Shake
Max Protein Nutrition Shake
Ensureamazon.com
$32.91
$29.49 (10% off)
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“These shakes are perfect for maintaining muscles while trying to lose weight,” says Valdez. He recommends complementing this drink with fruits for extra calories, fiber, and antioxidants since it only has 150 calories.
Per serving: 150 calories, 1.5 g fat (.5 g saturated fat), 6 g carbs (2 g fiber, 1 g sugar), 240 mg sodium, 30 g protein
7. Best High-Calorie Shakes: Soylent Meal Replacement Drinks
Ready-To-Drink Meals
Soylentamazon.com
$49.00
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These are extremely calorie-dense shakes at 400 calories, 20 grams of protein, three grams of fiber, and 39 essential vitamins and minerals.
“You definitely don’t need extra food to make up for the caloric deficit,” says Valdez. However, he points out that the fiber content is low and may need additional fiber from other sources such as fruits to keep you fuller.
Per serving: 400 calories, 24 g fat (2.5 g saturated fat), 38 g carbs (3 g fiber, 1 g sugar, 1 g added sugar), 300 mg sodium, 20 g protein
8. Best Vegan Shake: Ripple Nutrition Protein Shake
Vegan Protein Shake
Rippleamazon.com
$31.99
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This vegan shake gives you 20 grams of pea protein and contains 30 percent of daily recommended values for iron, calcium, phosphorus and potassium, says Nicole. It’s also dairy-, nut-, soy-, and lactose-free. To make it a well-rounded meal, enjoy with a cup of carrots and a serving of hummus.
Per serving: 200 calories, 8 g fat (1 g saturated fat), 13 g carbs (2 g fiber, 9 g sugar), 370 mg sodium, 20 g protein
9. Best On-The-Go Option: Powerful Foods’ Greek Yogurt Drink
Powerful Greek Yogurt Drink
Powerful Foodsamazon.com
$39.99
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This shake is another great on-the-go option that doesn’t have to be refrigerated. It also has 20 grams of protein from milk and Greek yogurt. Complete this meal with an apple and a tablespoon of almond butter to give you enough energy and keep you full, says Nicole.
Per serving: 160 calories, 3 g fat (2 g saturated fat), 11 g carbs (0 g fiber, 11 g sugar), 105 mg sodium, 20 g protein
10. Best Plant-Based Drink: Pirq Plant Protein Drink
Vegan Protein Shake
Pirqamazon.com
$27.99
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Filled with all kinds of plant-based goodness, this vegan-friendly shake packs 12 grams of protein from pea and brown rice that will keep you satiated for hours after. It’s also made with superfoods like turmeric and Maca root and contains zero added sugar. You can even use it as a dairy-free creamer for your morning coffee.
Per serving: 110 calories, 5 g fat (0.5 g saturated fat), 8 g carbs (2 g fiber, less than 1 g sugar), 190 mg sodium, 12 g protein
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11. Best For Food Intolerances: Aloha Plant-Based Shakes
Organic Protein Shake Variety Pack
ALOHAamazon.com
$14.99
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These shakes are USDA-certified organic and 100 percent plant-based. Their delicious taste comes from organic coconut sugar and monk fruit extract rather than artificial sweeteners or sugar alcohol. Since they’re soy-free, gluten-free, and dairy-free, They are perfect for people on all kinds of diet and those with food intolerances.
Per serving: 180 calories, 6 g fat (3.5 g saturated fat), 11 g carbs (3 g fiber, 5 g sugar), 360 mg sodium, 20 g protein
12. Best Superfood-Packed Shake: Happy Viking Superfood Plant Protein
Happy Viking Vegan Plant Protein Shakes
amazon.com
$48.99
$39.19 (20% off)
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With 20 grams of plant protein and tons of superfoods like broccoli, ancient grains, and carrots, these shakes live up to their promise to help you conquer any goals. It gives you a cup of fruit and vegetable phytonutrients, 32 mg of DHA omega-3, and probiotics.
Per serving: 150 calories, 4.5 g fat (0.5 g saturated fat), 8 g carbs (3 g fiber, 5 g sugar), 360 mg sodium, 20 g protein