Best Meal Replacement Shakes

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With so many options to choose from, finding the best meal replacement shakes is a challenge. How do you know which shakes offer the most nutrition? How do you know which shakes will help you reach your goals for weight loss, improved nutrient intake, or increased energy? Here’s what you need to know about choosing the best meal replacement shakes:

Read the Nutrition Label

Some meal replacement shakes are full of sugar and fillers. What you want is a shake that has more grams of protein than the carbohydrates it contains. This will prevent your blood sugar from dropping after you consume it, and help you stay full longer.

High Protein

Ideally, your meal replacement shake should have a minimum of 12 grams of protein. Finding shakes with 20 grams of protein or more is better, whether you are looking to lose weight or improve nutrition [1]. The more protein a shake has, the longer you will remain full after consuming, too.

High Fiber

Pick a shake that has 5 grams of fiber if you can. Fiber helps keep you full longer while promoting good digestive health. If you prefer shakes that have less fiber, consider having a few raw veggies with your shake to increase your fiber intake [2]. You can either eat the veggies as a snack, or toss them in the blender with your shake.

Vitamins and Minerals

Since you are replacing food sources with meal replacement hsakes, make sure that your chosen shake is fortified with both vitamins and minerals. You’ll want at least 33% of Vyour daily consumption of Vitamin A, Vitamin B, Vitamin C, Vitamin D, Vitamin E, Vitamin K, potassium, calcium, and magnesium.

Consider the Calories

Look for meal replacement shakes with 250 to 350 calories so you can safely replace a meal with the shake. With fewer calories, you may not be getting enough calories for the day, while shakes with more than 350 calories could easily put you over your target caloric intake.

What Can I Eat With Meal Replacement Shakes?

Sometimes, you just need something to chew to feel satisfied! Drinking meal replacement shakes as your only source of food for breakfast or lunch is difficult for some people, especially at first. Provided you aren’t going over the number of calories you plan to consume for the day, you can often add a small snack along with your shake – such as a side of almonds or some deli turkey, or a hard-boiled egg. If your meal replacement shake is low-carb, you might want to add a piece of fruit either directly to the shake, or on the side if you prefer to have a “chewing” meal.

Meal Replacement Shake Benefits

The best meal replacement shakes can help you start your weight loss. They can help you maintain weight you’ve lost [3]. Meal replacement shakes can also help you get the vitamins you need that are currently lacking from your diet. They’re convenient and easy to make, and travel easily for meals on the go.


  1. Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study
    Daniel W. D. West,1 Sidney Abou Sawan,1 Michael Mazzulla,1 Eric Williamson,1 and Daniel R. Moore2,* Nutrients. 2017 Jul; 9(7): 735. Published online 2017 Jul 11. doi: [10.3390/nu9070735]
  2. Health benefits of dietary fiber.
    Anderson JW1, Baird P, Davis RH Jr, Ferreri S, Knudtson M, Koraym A, Waters V, Williams CL. Nutr Rev. 2009 Apr;67(4):188-205. doi: 10.1111/j.1753-4887.2009.00189.x.
  3. 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
    Lisa M Davis,corresponding author1 Christopher Coleman,1 Jessica Kiel,1 Joni Rampolla,1 Tammy Hutchisen,1 Laura Ford,1 Wayne S Andersen,1 and Andrea Hanlon-Mitola2 Nutr J. 2010; 9: 11. Published online 2010 Mar 11. doi:
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