Top Meal Replacement Bars That Actually Help You Lose Weight Fast!

Maintaining a healthy diet is crucial for overall well-being, but busy schedules often make it challenging to prepare nutritious meals. Meal replacement bars offer a convenient solution for those times when you need a quick and portable option. They are also suitable for travel or outdoor activities like hiking and backpacking, where access to healthy meals may be limited.

However, it's important to remember that meal replacement bars should not be a regular substitute for complete meals. Many bars marketed as meal replacements lack sufficient calories to constitute a full meal, especially for individuals with high energy demands, such as hikers and backpackers.

Understanding Meal Replacement Bars

Meal replacement bars can be a convenient way to fuel your body when you're short on time or on the go. They offer a balance of macronutrients and micronutrients, making them a better choice than skipping a meal altogether. However, it's crucial to select bars that are made with whole food ingredients and provide an adequate number of calories.

What to Look for in a Meal Replacement Bar

When choosing a meal replacement bar, consider the following factors:

Calorie Content: Opt for bars that contain at least 250 calories per bar. This will help ensure that you're consuming enough energy to keep you feeling satisfied.
Whole Food Ingredients: Look for bars made with nutritious ingredients like nuts, seeds, dried fruits, and whole grains.
Protein Content: Choose bars that are high in protein to help you feel full and support muscle growth.
Added Sugar: Select bars that contain no added sugar whenever possible.
Fiber Content: Look for bars that are high in fiber to promote digestive health and satiety.

Pairing Bars for a Complete Meal

If you're using bars with fewer than 300 calories, consider pairing them with other nutrient-dense foods to create a more complete meal. Some good options include:

Hard-boiled eggs
Trail mix
Greek yogurt
Fruit with nut butter or cheese

Top Meal Replacement Bar Options

Here are some of the best meal replacement bars available, based on their ingredients, nutritional content, and suitability for various needs:

Sans Meal Bar: Made with whole food ingredients like nuts, fruit, oats, egg whites, and flax seeds. These bars are dairy-, gluten-, and soy-free, contain no added sugar, and are higher in calories than most bars, making them a suitable meal replacement.
- Nutrition Info (PB&J Bar): Calories: 390, Protein: 15 grams, Fat: 23 grams, Carbs: 36 grams, Fiber: 7 grams
Thunderbird Bar: Paleo-friendly energy bars made with nutrient-dense ingredients like nuts, hemp seeds, and coconut, sweetened with dates instead of sugar. These bars are lower in calories and protein, so pair them with other high-protein foods if using them for a meal replacement.
- Nutrition Info (Hemp Sunflower Pumpkin Seed Bar): Calories: 250, Protein: 6 grams, Fat: 18 grams, Carbs: 20 grams, Fiber: 6 grams
ProBar: High-calorie, on-the-go meal bars made with healthy ingredients like oats, peanut butter, cashews, raisins, and flax seeds. These bars contain added sugar, making them a good choice for hikers and backpackers who need extra carbs for energy.
- Nutrition Info (Superfruit Slam Bar): Calories: 380, Protein: 10 grams, Fat: 18 grams, Carbs: 48 grams, Fiber: 6 grams
The Good Lovin Bar: Certified organic and GMO-free bars sweetened with fruits like blueberries, dates, and raspberries. These bars are best refrigerated or frozen and are lower in calories and protein, so pair them with other nutrient-dense foods to create a filling meal.
- Nutrition Info (Paleo-Friendly Berry Flavor): Calories: 250, Protein: 6 grams, Fat: 16 grams, Carbs: 24 grams, Fiber: 6 grams
Perfect Bar: Come in a variety of tasty flavors and are higher in calories than most protein bars, making them a good meal replacement option. They are high in protein and made with filling ingredients like peanut butter and whole egg powder. Perfect Bars are best refrigerated, limiting their portability.
- Nutrition Info (Coconut Peanut Butter Bar): Calories: 350, Protein: 16 grams, Fat: 22 grams, Carbs: 26 grams, Fiber: 4 grams
EXO Cricket Energy Bar: Made with crickets, a sustainable source of protein, along with wholesome ingredients like seeds, spices, and fruits. These bars are paleo-friendly.
- Nutrition Info (Banana Bread Bar): Calories: 290, Protein: 10 grams, Fat: 17 grams, Carbs: 26 grams, Fiber: 7 grams
Kate’s Real Food Bar: Energy bars packed with ingredients that can help keep you fueled throughout your day. They're filling and shelf-stable, making them a good choice for hikers and backpackers. They’re lower in protein, so pair these bars with a protein-rich food like hard-boiled eggs, nuts, or jerky.
- Nutrition Info (Lemon, Coconut & Ginger Bivy Bar): Calories: 300, Protein: 6 grams, Fat: 10 grams, Carbs: 30 grams, Fiber: 6 grams
Sunflower Cinnamon Protein Rise Bar: A nut-free bar option made with sunflower seeds, coconut nectar, pea protein, cinnamon, and vanilla extract. Since it’s under 300 calories, pair this bar with another filling food to make it appropriate for a meal.
- Nutrition Info (Sunflower Cinnamon Protein Bar): Calories: 280, Protein: 15 grams, Fat: 15 grams, Carbs: 21 grams, Fiber: 2 grams
Big Spoon Roasters Bar: Energy bars in delicious flavors, including Figgy Chai, Cherry Pecan, and Apricot Pepita. These bars are dairy-, soy-, and gluten-free and loaded with nutritious, whole food ingredients like peanuts, pumpkin seeds, and dried fruit. Enjoy these bars alongside hard-boiled eggs or veggies and hummus for a complete meal.
- Nutrition Info (Cherry Pecan Bar): Calories: 270, Protein: 11 grams, Fat: 15 grams, Carbs: 27 grams, Fiber: 5 grams
GreenBelly Meal 2 Go Bar: Created by a backpacker who struggled to get proper nutrition while on long backpacking expeditions. They’re very high in calories and carbs, making them an excellent choice for hikers and backpackers who need to refuel with calorie-dense, portable meals while on the trail.
- Nutrition Info (Two-Bar Serving of Mango Cashew Coconut Bar): Calories: 665, Protein: 16 grams, Fat: 25 grams, Carbs: 100 grams, Fiber: 7 grams

Weight Loss Considerations

While meal replacement bars can be a convenient option, they may not be the best tool for weight loss. It's generally better to prioritize whole, nourishing meals, especially when trying to lose weight. Many meal bars are too low in calories, potentially leading to overeating at subsequent meals.

Protein Bars for Weight Loss

Protein bars can be a great option to support your weight loss goals. They can serve as meal replacements, reduce hunger, and provide essential nutrients.

Benefits of Protein Bars for Weight Loss:

Meal Replacement: Protein bars offer a quick and convenient meal option when you're short on time. They provide a controlled portion size, making it easier to track your calorie intake.
Aids in Satiety: Protein bars are high in protein, which takes longer to digest than carbs, increasing hormones that make you feel full and lowering the hormone that makes you feel hungry. This can help you eat fewer calories overall.
Increases Protein Intake: Protein is essential for building lean muscle and supporting overall health. Protein bars can help you reach your daily protein goals, especially when it's challenging to get enough protein from regular meals.

Buying Guide: What to Look for in Protein Bars for Weight Loss:

Protein Amount: Look for bars with at least 10 grams of protein per serving.
Calorie Content: Aim for bars with around 200 calories to provide enough energy without adding too many calories to your daily intake.
Sugar Alcohol: Be mindful of sugar alcohols, as they can cause digestive issues for some people. Opt for bars with the lowest amount of sugar alcohols possible.

Top Protein Bar Options for Weight Loss

Pure Protein Bars: These bars are a budget-friendly option with a high protein content and low calorie count. They may not be the best-tasting, but they are effective for weight loss.
- Calories Per Serving: 180-200
- Protein Per Serving: 20-21g
Perfect Bar: These bars are filling and made with wholesome, real-food ingredients. They are a good option for a full meal replacement, but they require refrigeration and are higher in sugar content.
- Calories Per Serving: 330-340
- Protein Per Serving: 12 - 17g
Bulletproof Protein Bar: These bars are low in carbs and sugar, making them a good option for those following a ketogenic diet. However, they are on the pricier side and may not be the best-tasting.
- Calories Per Serving: 150
- Protein Per Serving: 11 g
think! Bars: These bars are low in sugar and come in dessert-like flavors. However, they contain sugar alcohols and are relatively high in calories for the protein content.
- Calories Per Serving: 180-220
- Protein Per Serving: 10g
RXBar: These bars are made with simple, whole-food ingredients and are free of artificial sweeteners and added sugars. However, they are higher in calories and may be relatively expensive.
- Calories Per Serving: 200-220
- Protein Per Serving: 10g - 12g

Other Protein Bar Options

RxBar: The bar with the simplest ingredients. These dairy-free bars are a longtime favorite because they taste like real, whole foods and lack any weird aftertaste. They're also quite balanced, with a good mix of protein, carbs, and fats to keep you fueled.
- Nutrition Info: 200 cal, 12 g protein, 7 g fat, 25 g total carb
David Protein Bar: The bar with the most protein. These bars deliver a whopping 28 grams of protein in a 150 calorie package that actually tastes good.
- Nutrition Info: 150 cal, 28 g protein, 1.5-2.5 g fat, 13-14 g total carb
Quest Protein Bar: The most filling protein bar. They have more protein per serving than almost any bar on this list at 20 grams, and because more than half of the total carbs are from fiber, they’ll keep you full for a long time.
- Nutrition Info: 180 cal, 20 g protein, 7 g fat, 24 g total carb
Aloha Organic Plant Based Protein Bars: The best vegan protein bar. These bars are vegan and very tasty, making them a great option for plant-based eaters and omnivores alike.
- Nutrition Info: 230 cal, 14 g protein, 10 g fat, 26 g total carb
IQBar Brain and Body Keto Protein Bars: The best low-carb protein bar. Made with pea protein, these bars are vegan and paleo-friendly.
- Nutrition Info: 180 cal, 12 g protein, 15 g fat, 10 g total carb
GoMacro MacroBar Organic Vegan Protein Bars: The best high-carb protein bar. They're certified organic and vegan, made with a wholesome blend of things like brown rice and pea proteins, puffed brown rice, and nut butter.
- Nutrition Info: 280 cal, 11 g protein, 10 g fat, 36 g total carb
Send Bars Full Send Variety Box: For those seeking a superfood kick. These gluten- and dairy-free superfood protein bars are sweetened with dates, and have real ingredients that you could find in your pantry: think nuts, seeds, and spices.
- Nutrition Info: 230-240 cal, 8-10 g protein, 9-12 g fat, 26-30 g total carb
Barebells Protein Bar: For people who'd rather be eating a candy bar. These whey protein-based bars look like candy bars and are at the higher end of the protein spectrum at 20 grams.
- Nutrition Info: 200 cal, 20 g protein, 7 g fat, 20 g total carb
Truvani The Only Bar: The best snack bar that happens to have protein. They choose to forego adding protein powder, opting instead for nuts as their primary protein source.
- Nutrition Info: 210-240 cal, 5-8 g protein, 11-15 g fat, 21-24 g total carb

A Word on Energy Bars

Energy bars have evolved significantly since their introduction in the 1980s. Initially marketed as workout fuel for athletes, they are now widely available in various flavors and formulations, catering to different needs and preferences.

Key Ingredients in Energy Bars

Whole Grains: Whole grains like oats and quinoa provide carbs and fiber, which help stabilize blood sugar levels and promote satiety.
Nuts and Seeds: Nuts and seeds are rich in protein, fiber, and healthy fats, which can help fend off hunger and provide sustained energy.
Dried Fruits: Dried fruits like dates and cherries offer natural sweetness and contain fiber, vitamins, and antioxidants.

Potential Drawbacks of Energy Bars

High Calorie Content: Some energy bars can be high in calories, which can contribute to weight gain if consumed in excess.
Added Sugar: Many energy bars contain added sugar, which can raise the risk of weight gain, type 2 diabetes, and heart disease.
Processed Protein: Some bars are pumped up with processed protein, like soy or pea powders, which may not provide the same benefits as whole-food sources of protein.
Processed Fiber: It's better to get your fiber from whole grains, nuts, and fruits than processed fibers like chicory root or inulin.

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