Written by Kyle Ustach | BScEcon
Fact checked by Robert Iafelice, MS, RD, LDN
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Sometimes it can be challenging to find time to fit all of your meals in or reach your macro goals. This is where meal replacement shakes are helpful, as they can provide all the nutrients and protein of a fully-balanced meal in a delicious shake. Not all meal replacement shakes are on the same level, as some contain artificial additives and other low-quality ingredients. In this article, we will help you choose from the nine best meal replacement powders on the market.
SFS Pick
PhenQ
SFS Vegan Pick
Vega
SFS Taste Pick
Orgain
**There may be affiliate links in this post where we might receive a small commission on purchases you make. We only recommend products we think you will find valuable.**
9 Best Meal Replacement Shakes
- Overall Best Meal Replacement Shake: PhenQ Meal Shake
- Best Vegan Meal Replacement Shake: Vega One All-In-One Shake
- Best Tasting Meal Replacement Shake: Orgain Organic Meal
- Best Meal Replacement Shake For Weight Gain: Crazy Nutrition Mass Gainer
- Best Meal Replacement Shake For Men: Transparent Labs MRP
- Best Meal Replacement Shake For Women: Exante Meal Replacement
- Best Meal Replacement Shake For Weight Loss: Fit & Lean Meal Shake
- Best Keto Meal Replacement Shake: Keto Science Keto Meal Shake
- Best Dairy-Free Meal Replacement Shake: Huel Black Edition
1. Overall Best Meal Replacement Shake: PhenQ Meal Shake
When it comes to the king of the meal replacement shake, PhenQ Meal Shake takes home the top spot. PhenQ believes people struggle with diets due to a lack of nutritious meals that leave them satisfied and a lack of time to make nutritious meals. This powerful shake is a replacement for one meal and helps you lose weight naturally.
It contains whey protein concentrate with a complete amino acid profile to boost energy and help control cravings. It has gluten-free oat flour, a complex carbohydrate that helps curb hunger, improve digestion, and support healthy blood sugar levels. It also contains Carb10, which is derived from premium pea starch, and flaxseed powder to further aid in digestion and controlling blood sugar levels.
There is also a vegetarian micronutrient blend including vitamin C, niacin, Vitamin E, pantothenic acid, riboflavin, vitamin B6, thiamin, vitamin A, folic acid, biotin, vitamin K, vitamin D, and vitamin B12. Lastly, it contains a patented gut-boosting ingredient called DigeZyme, which contains the enzymes amylase, protease, cellulase, lactase, and lipase. These digestive enzymes help break down fats, carbohydrates, and proteins, while also improving digestion and overall gut health.
Each serving has 13 essential vitamins, 16 grams of whey protein, and digestive enzymes for gut support. One scoop taken with water has 180 calories, 16 grams of protein, 21 grams of carbs, and 3 grams of fat. However, with 10 oz of semi-skimmed milk, it has 320 calories, 26 grams of protein, 36 grams of carbs, and 9 grams of fat. It comes in delicious vanilla ice cream, chocolate brownie, and strawberries and cream flavors. PhenQ mixes well with water or any liquid, but we highly recommend mixing it with milk. It is 100x better with milk than with water from a taste perspective and for getting a complete meal from a macro perspective.
It is sugar-free, gluten-free and boosts energy naturally without caffeine.
Pros
- Gluten-free
- 13 vegetarian vitamins per serving
- Contains enzymes to curb hunger and boost fat loss
- Keto-friendly
- 100% money-back guarantee after 60 days
- Subscribe & save option
Cons
- High-fat content
- Contains artificial sweeteners
PhenQ Meal Shake delivers 13 key vitamins and 16 grams of whey protein to help fill you up and keep you functioning at your best!...
2. Best Vegan Meal Replacement Shake: Vega One All-In-One Shake
The best vegan meal replacement shake is Vega One All-In-One Shake. Vega is a supplement manufacturer that is dedicated to using environment-friendly, organic ingredients. Their entire company is based on a green-friendly approach, and they plant one tree for every online order. This vegan meal replacement formula has 20 grams of protein derived from a blend of organic pea protein, organic sunflower seed, and organic pumpkin seed protein that is packed with nine essential amino acids.
It also has 50% of your daily value of the 12 essential vitamins and minerals such as vitamin K, vitamin B., and vitamin D. Vega One also contains the antioxidants vitamin A and vitamin C to support the immune system and overall health. To help support gut health, it has the probiotic Bacillus coagulans and over 20% daily value of fiber. Lastly, it combines organic greens and veggies such as kale to provide even more antioxidants, including 500 mg of alpha-lipoic acid (ALA) per serving.
One serving contains 140 calories, 20 grams of protein, 11 grams of carbs, 6 grams of fiber, 3.5 grams of fat, and 1 gram of natural sugar. There are seven different flavors to choose from, including plain unsweetened, berry, mocha, French vanilla, chocolate mint, chocolate, and coconut almond.
If you are looking for an extra pick-me-up, the chocolate flavor contains 13 mg of caffeine, while the mocha has 18 mg of caffeine, both from cocoa powder. There are four size options, but the large tub is the most popular, and it has roughly 18 to 20 servings. They recommend mixing one scoop with 12 ounces of water or a non-dairy drink.
You can also place it directly into your favorite smoothie. It uses a plant-based protein and is vegan-friendly. non-GMO, and gluten-free. The only downside is that it is made in a facility that processes peanuts, eggs, soy, dairy, and tree nuts, so it might not be appropriate for allergy-sensitive people.
Pros
- Vegan-friendly
- non-GMO and gluten-free
- Contains over 50% DV of the 12 essential vitamins and minerals
- Comes in 7 delicious flavors and mixes well with shakes or water
- NSF certified for sport and free of banned substances
Cons
- Expensive
- Produced in a facility that processes common allergens such as soy, dairy, and peanuts
Each scoop is packed with more tasty benefits than you can shake a shaker cup at: 20g of organic plant protein, with antioxidant vitamins A & C to support ...
3. Best Tasting Meal Replacement Shake: Orgain Organic Meal
Meal replacement shakes tend to leave us craving a complete meal, so ideally, we want it to taste good. The best-tasting meal replacement shake is Organic Meal, made by Orgain. Orgain is a well-known vegan/plant-based protein company that was created by a doctor who suffered from cancer. That doctor's passion for nutritional science led to the creation of the organic supplements company. Orgain prides itself on clean nutrition, delicious taste, and using high-quality ingredients and plant-based proteins.
This plant-based meal replacement powder is a blend of clean, organic ingredients that will keep you feeling satisfied for hours. You will be pleasantly surprised at how smooth and delicious this meal replacement shake tastes without containing any dairy. It comes in creamy chocolate fudge and vanilla bean, two classic tastes that don't disappoint. It mixes great with water, milk, or any other liquid. Some people may consider two flavor options a downside, but these are so delicious you will think you're drinking a milkshake!
Each 2 lb canister has 16 servings, with each serving containing 230 calories, 20 grams of protein, 25 grams of carbs, 2 grams of fiber, and 5 grams of fat. Orgain uses a vegan protein blend, coming from organic brown rice protein, organic pea protein, and chia seeds. It contains other healthy natural ingredients, such as an organic green blend with wheat grass, alfalfa grass, oat grass, and barley grass.
It also has an organic fruits and vegetables blend, including kale and beets, to add important vitamins and minerals. This product is approved for vegans, and Kosher diets, is gluten-free, non-GMO, and is USDA-certified organic. It is also free of any dairy, soy, and lactose.
Pros
- Gluten-free and non-GMO
- USDA certified organic
- Vegan and Kosher
- Deliciously creamy without the dairy
- Subscribe and save option
Cons
- Only comes in two flavors
This organic, plant-based meal powder is a power packed blend of clean, organic ingredients that deliver a delicious and satisfying meal replacement. Certified Organic and Vegan, this powder...
4. Best Meal Replacement Shake For Weight Gain: Crazy Nutrition Mass Gainer
While many people struggle with keeping extra pounds off, a good amount have difficulty gaining weight because they don't eat enough calories, which is where protein and meal replacement shakes come in handy. The best meal replacement shake for weight gain is Crazy Nutrition Mass Gainer.
Crazy Nutrition prides itself on using natural, whole-food sourced ingredients to help improve nutrient absorption, stop bloating, and improve muscle recovery faster than its rivals. They use a blend of whey and milk proteins to deliver 40 grams of protein that are packed with amino acids.
The base is made from gluten-free oat flour, which is a complex carbohydrate that helps keep you feeling full longer, helps control blood sugar levels, and improves digestion. Perhaps the most important ingredient is DigenZyme, which is a blend of five enzymes that help improve digestion and absorption, as well as help reduce delayed onset muscle soreness (DOMS). These enzymes, plus the addition of black pepper, help break down the proteins, so there are no bloating or digestion problems.
It also has MCT oil, a type of fat found in coconut oil that can quickly be converted into energy for more intense workouts. Lastly, they add in the vitamin B6, vitamin B12, zinc, and magnesium to help support protein synthesis, healthy energy production and defend against fatigue from training hard.
This powerful blend of protein, MCT oil, complex carbs, and B vitamins provides the energy boost you need to stay focused mentally and physically without causing your blood sugar levels to spike or crash. Each serving contains a massive 488 calories, 40 grams of protein, 55 grams of carbohydrates, 6 grams of fiber, 10 grams of fat, and roughly 8 grams of sugar.
This product is gluten-free and soy-free, as well as vegetarian-friendly. Sadly, it only comes in vanilla and chocolate, but it mixes easily with water or any other liquid for a great, clean taste. They offer a subscribe-and-save option, as well as offer a full, money-back guarantee for 60 days.
Pros
- Gluten-free and soy-free
- Vegetarian friendly
- Has DigeZyme for superior absorption and to avoid bloating
- MCT oil and Vitamin Bs complex for an energy boost
- Subscribe and save option
- 60-day money-back guarantee
Cons
- Only two flavors are available
- Has 8 grams of sugar per serving
Crazy Nutrition’s MASS GAINER formula packs every serving with 488 calories — including 55 grams of carbohydrates and 40 grams of protein...
5. Best Meal Replacement Shake For Men: Transparent Labs MRP
Transparent Labs MRP is one of the best overall products and has our pick for the best meal replacement shakes for men. Transparent Labs is a well-respected supplement manufacturer that stands by its name and has some of the best transparency of any company. They claim to have revamped the meal replacement niche by using high-quality ingredients with evidence-based formulas driven by science.
Men require a higher amount of protein daily than women, and this product delivers a whopping 24 grams per serving, much higher than most competitor brands. It contains a protein blend for maximum absorption and muscle growth, including whey protein isolate, whey protein concentrate, grass-fed beef bone broth, egg white protein, and pea protein isolate.
It uses a balance of slow-digesting complex carbohydrates with healthy fats, including MCT oil powder, Carb10 Pea Starch, TapiOK organic tapioca maltodextrin, organic flaxseed, and oat bran fiber to help keep you full and energized. MCT oil powder (medium chain triglycerides) helps reduce body fat, helps keep you full longer, and possibly improves your gut biome.
Each serving contains 210 calories, 24 grams of protein, 16 grams of carbs, and 7 grams of fat. There are also 5 grams of fiber in chocolate and 4 grams in vanilla. The variety is limited, with chocolate and vanilla being the only two flavors, but they are both surprisingly tasty. It mixes great with water or any other liquid, leaving no clumps. There are no artificial sweeteners, flavors, or preservatives, and it shows in its delightful taste. Transparent Labs prides itself on using no synthetic junk, weak proteins, and cheap fillers. This product combines high-quality ingredients to give men a meal replacement powder they can rely on to help build muscle.
Pros
- Impressive 24 grams of protein per serving
- Contains MCT oil powder
- No artificial sweeteners, flavors, or preservatives
- Gluten-free
- Subscribe & save option
Cons
- Only two flavors
- Slightly more sugar than other brands
Transparent Labs MRP is revamping the meal replacement powder niche. Gone are the days of sacrificing quality for convenience; now you can have both. This premium meal replacement is made with...
6. Best Meal Replacement Shake For Women: Exante Meal Replacement
The best meal replacement shake for women is Exante Meal Replacement. Exante Diet was founded in 2010 specifically to create high-quality meal replacement products that support weight loss goals. They are endorsed by the National Health Service in the UK and are actually prescribed for diabetics and for obesity prevention.
Exante Meal Replacement uses its patented Slendesta and Digenzyme to help you feel fuller longer while deterring binge eating. Slendesta is a hunger-blocking ingredient that stops your food cravings and keeps you full for three hours. Digenzyme is a special blend of digestive enzymes that help aid in digestion and better absorption of nutrients.
This combination makes it easier to have portion control and stop snacking, which are vital to losing weight. It uses both whey protein concentrate, and whey protein isolate to deliver 12 grams of protein per serving, a perfect blend for women to support weight loss.
Each one-scoop serving contains 110 calories, 12 grams of protein, 12 grams of carbs, 5 grams of fiber, and 3 grams of total fat. There are also 3 grams of sugar, with 2 of those being from added sugars. It is also packed with 26 vitamins and minerals per serving, which is over 25% of your daily recommended vitamins in one meal. It also contains almost five grams of inulin, which is a strong prebiotic fiber.
You can buy chocolate or vanilla through Amazon in a one-month supply 2-pound bag that contains 28 servings. It uses skimmed milk powder with sweetener to give it a deliciously creamy texture and flavor.
If you want a wider variety, they have ten various flavors on their website, including a limited edition option, which is currently red velvet. It mixes great with eight ounces of water or any other beverage of your choice. Unfortunately, it does contain milk and soy, but this is why it is so delicious!
Pros
- 26 vitamins and minerals per serving
- Hunger blocking for 3+ hours
- Low-carb to support weight loss
- Enzymes for better absorption
Cons
- Expensive
- Contains milk and soy
Exante Meal Replacement Protein Powder offers nutrient-rich alternatives when time or place precludes you from preparing a healthy breakfast, lunch or dinner. Each serving contains 26 vitamins and minerals...
7. Best Meal Replacement Shake For Weight Loss: Fit & Lean Meal Shake
Meal replacement shakes can play an important role in both weight-gaining and weight-loss diets, respectively. The best meal replacement shake for weight loss is Fit & Lean Meal Shake. Fit & Lean Fitness Solutions was created to make decadent but guilt-free weight-management solutions.
Their products are gluten-free, low-calorie, and taste great without any added sugars or fillers. This meal replacement shake provides the body with all the protein and nutrients it needs to burn fat and boost metabolism. It features an impressive 20 grams of protein per serving, which is derived from whey protein isolate, pea protein isolate, micellar casein, milk protein isolate, and sodium caseinate.
It has a mixture of 28 whole fruits and vegetables, including beets, kale, and blueberries, to add important antioxidants and other nutrients. There are a total of 26 vitamins and minerals, including a 250% daily recommended dose of vitamin D for strong bones. It also has 11 grams of fiber with 500 million CFU Probiotics to help support digestive health and reduce cravings and hunger.
It also contains green coffee extract and green tea extract to further support a healthy metabolism and weight loss. The combination of all of these ingredients work together to burn fat, boost metabolism, and keep you feeling full longer. Each serving contains 140 calories, 20 grams of protein, 15 grams of carbs, 11 grams of fiber, and 3.5 grams of fat. There is less than one gram of sugar, including zero added sugars.
The 11 grams of fiber plays a large role in weight loss because that means the net carbs are only 4 grams (carbs - fiber = net carbs), which is perfect for a weight loss diet. Simply mix the two-scoop serving size in 8 ounces of water, and you have a delicious, high-protein, low-carb meal replacement. There is no gluten, artificial dyes, or added sugars. It does contain milk and soy, so that may be an issue for people who have sensitivities.
Pros
- Gluten-free
- Contains 28 whole fruits/vegetables and 26 vitamins/minerals
- 26 total vitamins and minerals, including 250% DV of vitamin D
- 11 grams of fiber plus probiotics for superior digestion and reduced hunger
- Zero added sugars
Cons
- Contains milk and soy
Fit & Lean Fat Burning Meal Replacement is a guilt free and delicious meal replacement powder. This delicious formula is also gluten free. What does it do? It works by providing the key nutrients...
8. Best Keto Meal Replacement Shake: Keto Science Keto Meal Shake
If you have ever tried the keto diet, you know how hungry and tired you can get from the lack of carbohydrates. Protein shakes, and meal replacement shakes can play a vital role in keto diets. The best keto meal replacement shake is the Keto Meal Shake by Keto Science. Keto Science is a supplement manufacturer dedicated to making functional supplements that fit the ketogenic and Paleo diets.
This meal replacement powder can help support ketosis by promoting fat burning, increasing energy, and enhancing brain function. Their KetoProtein blend is derived from a combination of milk protein concentrate, egg white protein powder, and hydrolyzed bovine collagen. It also has medium-chain triglycerides (MCTs), the heart-healthy fats that are broken down immediately to be used for cellular energy, thus leading to increased energy and better performance. It contains several healthy fats that are ideal for keto, including coconut oil, avocado oil, and grass-fed butter. Lastly, it is packed with vitamins and minerals to give it a complete, wholesome micronutrient profile.
Every serving contains 250 calories, 8 grams of protein, 6 grams of carbs, and 21 grams of fat, with 19 of them being saturated fats. There is no fiber and no sugar. Unfortunately, it only comes in vanilla and chocolate, but most people enjoy the taste.
One container is 1.28 pounds and contains 14 servings of two scoops. It is processed in facilities that also process many common allergens, such as soy, fish, shellfish, milk, peanuts, tree nuts, wheat, and eggs, so if you have any allergens, you might want to avoid this.
Pros
- Contains energy-boosting MCTs
- 21 grams of healthy fats and only three carbs
- Keto and Paleo-friendly
- Contains 0 sugar
Cons
- Only comes in vanilla and chocolate
- Produced in a facility that processes common allergens such as soy, dairy, and peanuts
When you want a smooth and creamy ketogenic shake without high carbs, mix up a delicious Keto Science Ketogenic Meal Shake. This potent shake mix helps support a ketogenic diet...
9. Best Dairy-Free Meal Replacement Shake: Huel Black Edition
Did you know that roughly 65% of all humans have a reduced ability to digest lactose after infancy? There is a high demand for dairy-free products, and the best dairy-free meal replacement shake is Huel Black Edition.
Huel has several meal replacement and protein products and prides itself on using sustainable vegan ingredients. The Black Edition is a plant-based, dairy-free high-protein meal replacement shake that is packed with high-quality nutrients and is perfect for any diet. All Huel products are vegan-friendly, and this is no different, featuring a massive 40 grams of vegan protein derived from pea protein, ground flaxseed, and brown rice protein. The plant-based protein is loaded with slow-releasing carbs, BCAAS, and 27 vitamins and minerals, including zinc, for healthy hair, skin, and nails.
It also has 8 grams of fiber and probiotics to support healthy gut function and easier digestion. It is made from tapioca starch, so it is naturally gluten-free. It also has a wide range of natural antibiotics such as Kombucha and green tea extract. The coconut adds important MCTs, omega-3 fatty acids, and omega-6 fatty acids.
Each serving has 400 calories, 40 grams of protein, 25 grams of carbs, 8 grams of fiber, and 18 grams of fat. One bad aspect is that it contains six grams of sugar, five of which are added sugars.
It comes in a wide range of 10 flavors, including unsweetened & unflavored, peanut butter, strawberry shortcake, salted caramel, cinnamon roll, and other classic flavors. It comes in a large 3.37-pound bag that holds 17 servings of two scoops. It is vegan-friendly, gluten-free, non-GMO, lactose-free, and contains no artificial sweeteners. This perfect combination of complex carbs, healthy fats, fiber, high protein, and 27 essential micronutrients makes it a great meal replacement for any diet, not just those seeking a dairy-free option.
Pros
- Gluten-free and non-GMO
- Lactose-free
- Vegan-friendly with zero animal products
- Ten different flavors, including unsweetened & unflavored
- 8 grams of fiber + probiotics for superior digestion
Cons
- Some people complain about the taste
- Five grams of added sugar per serving, six total
- Contains tree nuts (coconut)
Huel Black Edition provides a hefty 40 grams of plant-based protein in each serving. In addition, Huel Black provides 27 vitamins and minerals to support your immune system and keep your body...
Meal Replacement Shakes vs. Protein Shakes
You might be asking yourself, what is the difference between a protein shake and a meal replacement shake? The answer could be a solution to your dieting troubles, as they serve a much different purpose than a regular protein shake. Regular protein shakes are designed to provide a concentration of protein to aid in muscle recovery, muscle gain, and overall performance. Protein shakes are most commonly used pre-workout, post-workout, or as a snack throughout the day, with protein being the main macro goal.
Meal replacement shake powders differ because they are meant to serve as a completely balanced meal in place of food. Meal replacement shakes contain all of the vitamins, minerals, and other nutrients that the body needs, while protein shakes don't have these key nutrients. Simply put, meal replacement shakes are a complete meal, while a protein shake is simply a concentrated dose of protein.
Benefits of a meal replacement shake:
The most obvious benefit of meal replacement shakes is their convenience, but there is a wide range of benefits. We will look at these in more detail below.
1. Convenient
Time is arguably our most important asset, besides our health, so finding ways to save time is highly beneficial. Whether it is spending extra hours at work, going to the gym, or picking up your children, it can be tough to cook healthy, balanced meals regularly. A complete, balanced meal takes time to cook and eat, time which we may not always have.
Meal replacement shakes are ready-to-drink and can be finished on the road or wherever. This convenience factor is important because now there is no excuse to miss a meal when you can easily replace one with a shake.
2. Good source of protein
One of the most important parts of meal replacement shakes and how they are effective is their high protein content. Protein plays an important role because it helps keep you feeling full longer. Studies in men have shown that consuming a high-protein diet leads to greater satiety, which means they are fully satisfied therefore reducing food cravings. One study gave a test group a high-protein diet where 25% of their calories were from protein compared to an average-protein control group with 14% of their calories from protein. The higher-protein group showed greater fullness throughout the day, lower late-night desire to eat, and preoccupation with thoughts of food. They concluded that a high-protein content, like in meal replacement shakes, can lead to improving appetite control and satiety.¹
3. Rich in vitamins and minerals
Another major benefit of meal replacement shakes is that they are rich in vitamins and minerals. One of the most important features when determining a meal replacement shake should be the vitamin and mineral content. There are 13 essential vitamins that are vital for cell function, growth, and development. The body can't create these naturally, so we must obtain them from food or our meal replacement shakes in this case.
There are roughly 15 essential minerals as well, so you should be looking for products that contain as close to all of them as possible. This is especially important for people on low-calorie cutting diets because they may not be receiving all the vitamins and minerals they need since they are eating less food.
A meta-analysis was conducted on six studies across the Medline, Embase, and Cochrane Clinical Trials Register from 1960 to 2021. They concluded that using meal replacement shakes that are vitamin and mineral fortified is effective at improving risk factors for disease, as well as producing significant, sustainable weight loss.²
4. Can help with weight management
One of the best benefits of meal replacement shakes is they can help with weight management and help lose weight. Several studies have proven that meal replacement shakes are highly effective at assisting with weight loss and weight management. One particular study gave 100 obese men and women two high-protein meal replacement shakes each day, one for a meal and one as a snack. One group received a high-protein diet of 2.2 g of protein/kg of LBM per day, while the control got a standard diet with 1.1 g/kg of LBM. While there wasn't a great difference in lean muscle mass, the high-protein group showed a significant reduction in body fat compared to the standard diet. There was also a significant drop in cholesterol and LDL cholesterol after 12 weeks for the high-protein group. They concluded that meal replacement shakes can help lose weight and maintain weight.³
Another trial was done over 40 weeks using Medifast meal replacement shakes to determine its effects on body weight, body composition, and biomarkers of oxidative stress and inflammation. They used 90 obese adults and divided them into a Medifast group and a food-based control group. The Medifast group was significantly better at weight loss, with a 12.3% reduction compared to a 6.9% reduction in the control group. They also observed significant improvement in body composition in the meal-replacement group. They concluded that meal replacement shakes can be very beneficial in weight loss, weight maintenance, and improving other health issues such as inflammation and oxidative stress.⁴
5. Cost-effective
One of the benefits of meal replacement shakes that you may not realize is how cost-efficient they are. While at first glance, a tub of meal replacement powder at $50 may seem expensive, you need to consider how this breaks down. If a one-month supply container is $50, that means each serving or meal is roughly $1.67. When you consider this perspective, $1.67 is far cheaper than any nutritionally-balanced meal. Good luck finding a healthy lunch under $10!
Another way they are cost-effective is that they contribute to less wasting of food. Preparing healthy, balanced meals requires fresh ingredients that often have a short shelf-life. Rather than wasting money on food that may spoil, meal replacement shakes are long-lasting and give you a complete nutritional profile.
Side effects of meal replacement shakes
Although there are several benefits of meal replacement shakes, there is also their share of side effects. The most commonly reported side effect is various digestive issues, such as diarrhea, bloating, gas, and constipation. This is usually caused by the high protein content or the presence of dairy, especially for those that are lactose intolerant.
Depending on which product you use, high sugar intake can become a problem. Some shakes are loaded with added sugars, which over time, can lead to issues such as fat gain, diabetes, and other diseases. Another potential side effect, depending on which brand you use, is the potential for nutrient deficiency, particularly for long-term use.
It is always preferred to get your nutrients from real food because many brands don't have the fiber, vitamins, and minerals the body needs. As always, we recommend speaking with a health professional before starting any supplements, or meal replacement shakes.
What to look for when buying meal replacement shakes:
Just like protein powders, not all meal replacement shakes are the same. We will explain what to look for when trying to find the perfect meal replacement shake brand for you.
1. Macronutrients (protein, carbs, fats, fiber)
The main macronutrient you are likely looking at first is the protein content, which is typically around 15-20 grams. You should pay attention to the source of the protein, as some products use animal-derived whey while others use plant-based proteins. Ideally, if all the protein is plant-sourced, there should be a combination of protein sources to guarantee a complete amino acid profile.
Most products have between 10-20 grams of carbs and 3-10 grams of fat. The USDA recommends at least 28 grams of fiber daily, so the higher the fiber content, the better because it aids in digestion and keeps you feeling full longer. Ideally, you want at least 15 grams of protein, 3 grams of fiber, and less than 10 grams of sugar per serving. If you are looking to shed some weight, try a product with fewer carbohydrates.
2. Micronutrients (vitamins, minerals)
The micronutrients of a shake are very important since it serves as a replacement for an entire meal. It needs to contain the nutrients we would normally get from food. Getting all your micronutrients can be especially difficult on a weight-loss diet because people are eating much less.
Many meal replacement shakes contain 50% of the daily recommended value of essential vitamins and minerals. Try going for a product that contains at least 25% of your daily recommended essential vitamins, and remember, the more vitamins and minerals, the better.
3. Additional Ingredients
A general rule of thumb for meal replacement shakes is the fewer ingredients, the better. Ideally, the only added ingredients should be ones that serve a health purpose, such as green tea extract for energy and weight-loss support. Try finding products with no artificial additives or unnecessary added sugars.
The CDC recommends no more than 10% of your calories come from sugar, so you should be looking for a product with as little sugar as possible, especially added sugars. Also, avoid products with corn syrup, hydrogenated oils, and other ingredients you don't recognize.
4. Calories
The number of calories in each serving is extremely important as it is likely the main determining factor when choosing a product besides protein content. If you are on a cutting diet, you will want something in the 200-calorie range. However, if you are bulking or looking to gain muscle, you will want a product that has more calories, like 400-500 per serving. This will depend on your individual diet and goals.
5. Taste
Like all protein powders, certain products do not taste as good or mix as nicely as others. It will be hard to stick with a shake if it tastes and has the grittiness like you're drinking dirt. As someone who has drank their fair share of chocolate meal replacement shakes, I can tell you firsthand that all chocolate flavor shakes are not created equally.
6. Flavor options
Since this shake is replacing a meal, it is understandable to want some enjoyable flavor to make it less painful. Most companies offer unflavored, vanilla, and chocolate, but several companies offer a wide range of dessert-like flavors. You should pick based on whether you choose to use water or milk as well, as some mix better with milk. The one thing to be aware of with dessert-flavored options is the sugar content, as some may contain excess sugars. We have found that unflavored are typically the most popular because it is easy to mix into water, flavored shakes, or other beverages without affecting the taste.
7. Testing/transparency
Companies should have third-party testing for purity and potency or some type of lab results. If you are an athlete, look for the NSF Certified for Sport stamp, which indicates the product contains no banned substances and is cleared for athletics. Several products are USDA-certified organic, certified vegan, and stamped non-GMO, so be sure to pay attention to these.
8. Price
Different brands of protein powder vary dramatically in size and price, so the best way to determine pricing is by price per serving. Taking protein daily means purchasing supplements every month, so buying in bulk might be a nice way to save. There are also several brands that offer subscribe-and-save options.
9. Reviews
There are hundreds of reviews online for each product, including on our website and the Amazon product pages. Take advantage of these reviews to find the product that is best for you, especially if you have an allergy or are looking for a specific ingredient.
Meal Replacement Shake FAQs
Are meal replacement shakes good for losing weight?
Yes, meal replacement shakes work great when trying to lose weight. Studies have shown they are effective at weight loss due to their high-protein, low-calorie makeup. This is especially true for a low-calorie diet.
Is it ok the only drink meal replacement shakes?
No, it is highly recommended to eat nutrient-dense meals at least once or twice a day. Meal replacement shakes can be a great resource, but they should not be the main source of nutrition.
What is the best meal to replace with a shake?
There really is no best meal to replace with a shake. There are benefits of replacing breakfast, lunch, and dinner with a shake. It all depends on the person's schedule and how many meals they eat daily. If you are someone who has a designated snack, try switching the snack for a shake. They also work great pre- or post-workout.
What are the pros and cons of meal replacement shakes?
Some of the pros include the convenience, the easy macro counting, helping with both weight loss and weight gain, and they provide essential nutrients and amino acids you may not otherwise get through food. Some of the cons include the price, the lack of satisfying flavors, they are not as filling as complete meals, and they might contain artificial ingredients or added sugars.
What's the best meal replacement shake?
The best overall meal replacement shake is PhenQ Meal Shake. It is the best overall because it has a perfect combination of high-quality whey protein, 13 vegetarian vitamins, and powerful enzymes to help with digestion and absorption. A good meal replacement shake should have at least 15 grams of protein, 3 grams of fiber, and under 10 grams of sugar.
Summary
In conclusion, drinking meal replacement shakes can play a crucial role in both trying to lose weight and gain weight, so choosing the proper product is important to your success. You should try choosing a meal replacement shake that is high in protein, fiber, and complex carbs while low in sugar and additives. Meal replacement shakes can have several benefits when used properly, including weight loss and weight management. For the all-around best meal replacement shake for your money, we recommend the PhenQ Meal Shake. We hope this helps you find the perfect meal replacement shake for your goals!
PhenQ Meal Shake delivers 13 key vitamins and 16 grams of whey protein to help fill you up and keep you functioning at your best!...
Want more options to get your protein intake up? Check out our post that covers the Best Whey Isolate Protein Powders on the market.
References
- Leidy, Heather J., et al. "The Effects of Consuming Frequent, Higher Protein Meals on Appetite and Satiety during Weight Loss in Overweight/Obese Men." Obesity, vol. 19, no. 4, 16 Sept. 2010, pp. 818–824
- Heymsfield, S B, et al. "Weight Management Using a Meal Replacement Strategy: Meta and Pooling Analysis from Six Studies." International Journal of Obesity and Related Metabolic Disorders: Journal of the International Association for the Study of Obesity, vol. 27, no. 5, 2003, pp. 537–49
- Treyzon, Leo, et al. "A Controlled Trial of Protein Enrichment of Meal Replacements for Weight Reduction with Retention of Lean Body Mass." Nutrition Journal, vol. 7, no. 1, 27 Aug. 2008
- Davis, Lisa M, et al. "Efficacy of a Meal Replacement Diet Plan Compared to a Food-Based Diet Plan after a Period of Weight Loss and Weight Maintenance: A Randomized Controlled Trial." Nutrition Journal, vol. 9, no. 1, 11 Mar. 2010
Kyle Ustach
Author