Meal replacement shakes offer a convenient way to manage calorie intake, support weight loss, build lean muscle, and control portion sizes. With numerous options available, it's essential to choose one that aligns with your nutritional needs and preferences. This article reviews some of the best meal replacement shakes, considering factors like nutritional quality, ingredients, taste, and cost.
What are Meal Replacement Shakes?
Meal replacement shakes are prepackaged beverages designed to substitute a complete meal. Unlike protein shakes, they provide a balanced mix of macronutrients (protein, carbohydrates, and fats) and micronutrients (vitamins and minerals) to fuel your body. They can be a convenient option for busy individuals or those looking to manage their weight.
Benefits of Meal Replacement Shakes
- Weight Loss: Meal replacement shakes can help reduce calorie intake, supporting weight loss when combined with exercise and a healthy lifestyle.
- Muscle Building: They can aid in building lean muscle mass when they contain sufficient protein.
- Portion Control: They assist in managing portion sizes, ensuring consistent calorie intake.
- Convenience: They offer a quick and easy meal option for those with busy schedules.
Top Meal Replacement Shakes
1. Kate Farms Organic Nutrition Shake
Best Overall
- Pros: Free from the top nine allergens, contains organic, plant-based ingredients.
- Cons: Higher in added sugars.
Kate Farms shakes are a plant-based, nutrient-dense option with 16 grams of USDA Organic pea protein, 27 essential vitamins and minerals, and prebiotic fiber, totaling 330 calories. These shakes include phytonutrient extracts from foods like broccoli, kale, berries, and turmeric. They are free from the top nine allergens, making them suitable for various dietary needs. Available in vanilla, chocolate, strawberry, and coffee flavors, they can be used as a meal replacement, snack, or smoothie base.
- Type: Ready-to-drink
- Calories: 330
- Protein: 16 grams
- Sweeteners: Agave syrup
- Cost per serving: \$4.21
- Flavors: Chocolate, strawberry, vanilla, coffee
2. OWYN (Only What You Need) High Protein Complete Nutrition Drink
Best Value
- Pros: Budget-friendly, no added sugars.
- Cons: Some may not enjoy the taste of monk fruit.
OWYN meal replacement shakes come in chocolate and vanilla flavors, providing 20 grams of plant-based protein and 23 essential vitamins and minerals within 250 calories. These shakes are vegan, gluten-free, soy-free, and dairy-free, with organic ingredients when possible. The protein blend includes pea protein, organic flaxseed oil, oat powder, and organic pumpkin seed powder. Sweetened with monk fruit extract, they avoid added sugars and artificial ingredients.
- Type: Ready-to-drink
- Calories: 180
- Protein: 26 grams
- Sweeteners: Monk fruit
- Cost per serving: \$3.33
- Flavors: Chocolate, vanilla
3. Ka'Chava Nutrition Shake Blend
Best Plant Protein
- Pros: Contains nutrient-dense ingredients, blends well.
- Cons: High in sodium.
Ka’Chava is a nutrient-dense meal replacement shake with 240 calories per serving, offering 25 grams of plant-based protein from pea protein, sacha inchi, and quinoa. It features a blend with antioxidants from berries, seeds, kale, spinach, and maca root, plus digestive enzymes and probiotics to support gut health. The shake contains 6 grams of fiber, 6 grams of healthy fats, and 50% of the daily magnesium intake. It is available in vanilla, chocolate, chai, matcha, and coconut açai flavors.
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- Type: Powder
- Calories: 240
- Protein: 25 grams
- Sweeteners: Lo han fruit extract
- Cost per serving: \$5.33
- Flavors: Chocolate, matcha, vanilla, coconut açai
4. Huel Ready-to-Drink
Best Eco-Friendly
- Pros: Prioritizes sustainability, high fiber content.
- Cons: Some users note a slightly gritty texture.
Huel is a complete, balanced meal replacement designed to simplify healthy eating with a focus on sustainability. Made from plant-based ingredients like oats, peas, rice, and flaxseed, it’s vegan, lactose-free, and free from palm oil. Each meal provides protein, healthy fats, carbs, fiber, and 27 essential vitamins and minerals. Huel has high fiber content at 8 grams and minimal environmental impact. It is available as a ready-to-drink 400-calorie option in flavors like banana, vanilla, berry, and chocolate, and as a powder.
- Type: Ready-to-drink
- Calories: 400
- Protein: 22 grams
- Sweeteners: Sucralose
- Cost per serving: \$4.99
- Flavors: Salted caramel, strawberry shortcake, chocolate, vanilla
5. Orgain Vegan Nutritional Shake
Best Vegan
- Pros: Contains organic ingredients.
- Cons: Lower fiber compared to other shakes.
This plant-based protein shake offers 16 grams of protein per serving in a smooth vanilla flavor. It’s certified USDA Organic, 100% vegan, and gluten-free. At 240 calories and packed with 21 vitamins and minerals, it's a convenient choice for a quick nutrition boost. It features an organic protein blend with pea protein and chia seeds.
- Type: Ready-to-drink
- Calories: 240
- Protein: 16 grams
- Sweeteners: Monk fruit
- Cost per serving: \$2.90
- Flavors: Chocolate, vanilla
6. Koia Plant Based Protein Nutrition Shake
Best With Prebiotic Fiber
- Pros: Ideal for various dietary needs, contains a good amount of prebiotic fibers.
- Cons: Some users note an aftertaste.
Koia's ready-to-drink shakes offer 20 grams of plant-based protein from brown rice, pea, and chickpea proteins, along with 21 essential vitamins and minerals. At 180 calories per serving, it's a lower-calorie option. Each shake contains 6 grams of prebiotic fiber from agave and chicory root. It is available in vanilla bean, cacao bean, and chocolate banana flavors.
- Type: Ready-to-drink
- Calories: 180
- Protein: 20 grams
- Sweeteners: Monk fruit
- Cost per serving: \$3.69
- Flavors: Chocolate banana, coffee, vanilla, cacao bean
7. Happy Viking Complete Meal Replacement
Best Lower Calorie
- Pros: Suitable for various dietary restrictions, contains probiotics and prebiotics.
- Cons: Some people may not tolerate sugar alcohol.
Created by Venus Williams, Happy Viking shakes are a 100% plant-based option. Each shake contains 20 grams of protein, 140 to 160 calories, and a blend of brown rice and pea protein, plus nutrient-dense foods like açai, kale, and pomegranate. It also contains probiotic and prebiotic fiber. This option is soy-free, gluten-free, and dairy-free.
- Type: Powder
- Calories: 140-160
- Protein: 20 grams
- Sweeteners: Erythritol, cane sugar
- Cost per serving: \$2.49
- Flavors: Vanilla bean, triple chocolate, strawberry smoothie
Factors to Consider When Choosing a Meal Replacement Shake
When selecting a meal replacement shake, consider these factors:
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- Nutrient Balance: Ensure the shake has enough calories to fuel your body and a balanced nutrition profile of protein, healthy fats, complex carbohydrates, and essential vitamins and minerals.
- Protein and Fiber Content: Aim for 15 to 25 grams of protein and at least 3 to 5 grams of fiber per serving.
- Ingredient Quality: Choose shakes made with real, whole food ingredients and avoid excessive added sugars and artificial additives.
- Calorie Range: Consider your specific needs when looking at calorie content, typically between 150 to 400 calories per serving.
- Third-Party Testing: Look for third-party-tested options to ensure products are free from contaminants, pesticides, and heavy metals.
- Dietary Needs: Consider any dietary restrictions or allergies you may have (e.g., vegan, gluten-free, dairy-free).
Comparison with Protein Supplements
Protein supplements primarily increase daily protein intake and are often used post-workout for muscle recovery. Meal replacement shakes, on the other hand, offer a broader range of nutrients and are designed to replace a meal. Protein supplements are typically lower in calories and may not provide the same level of satiety as meal replacement shakes.
How to Use Meal Replacement Shakes
- In Moderation: Use meal replacement shakes as part of a balanced diet.
- Supplement, Don't Replace: Combine shakes with whole foods for optimal nutrition.
- Read Labels: Pay close attention to ingredients and nutrition facts.
- Consider Your Needs: Choose a shake with the appropriate macronutrient ratio and calorie content based on your goals.
Making Your Own Meal Replacement Shakes
You can also create your own meal replacement shakes using whole foods like fruits, vegetables, a protein source (nuts, seeds, yogurt, tofu), and healthy fats (avocado, nut butter). Blend these ingredients with protein powder for a customized, nutritious shake.
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