Dietitians Say These Are The Best Meal Replacement Shakes For Your Goals

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 legit gives you a cup of fruit and vegetable phytonutrients, 32 mg of DHA omega-3, and probiotics in just one serving.

Rave Review: “I have only bought the vanilla and I really like it. It’s not overly sweet like some of the other vanilla protein shakes. More importantly, when I’m hungry and don’t have time to make a full meal, this actually works and keeps me satisfied.”

Flavors: Vanilla, chocolate | Rating: 4.3 stars from 1,459 Amazon ratings

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How our team chose the best meal replacement shakes

For the past year, Women’s Health associate e-commerce editor Lily Wohlner and writer Jackie Lam have been researching the most popular, top-rated meal replacement shakes. They consulted two registered dietitians for the story and compiled a list of the best options for every preference.

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Are meal replacement shakes healthy?

While whole foods are generally the best method for getting your necessary nutrients, meal replacement shakes can be a convenient and nutritiously healthy option when you’re on the go, depending on which one you choose, says Nicole.

When making a purchase, she emphasizes the significance of considering the nutritional content of the shake. Certain shakes may fall short in providing vital vitamins and minerals that you would typically get from consuming whole 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,” Nicole explains. “This will give you a quick release of energy, but will 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. Taking in a lot of artificial sweetener can mess with your taste buds over time, making you crave sweeter foods, Nicole says. “When you become used to a high level of sweetness from artificial sweeteners, foods that are naturally more tart in flavor, such as berries, will taste more bitter to you.”

The bottom line: Look for meal replacement shakes that are low in added sugar, sugar alcohols, and artificial sweeteners if you’re trying to eat healthier and reduce blood sugar spikes.

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What should I look for in a meal replacement shake?

In addition to considering your taste preferences, you should also consider the quantity and quality of nutrients in your shake, says Avery Zenker, a registered dietitian at EverFlex Fitness, a personal training service. “This includes the amount of calories, protein, carbohydrates, fats, fiber, vitamins, and minerals,” she says. All of these will vary depending on an individual’s nutritional needs and preferences.

Though it depends on an individual’s goals, Zenker says she likes to aim for these general targets when shopping or throwing a meal replacement shake together.

Protein: 15-25 grams per serving
Sugar: Maximum 10-15 grams added sugars
Fiber: at least 5 grams

Other factors you can consider in a meal replacement shake, according to Zenker, include:

Carbohydrates

Carbs should make around 45-65 percent of the total calories in your shake. But ideally, they shouldn’t all come from added sugars.

Fats

Fats should add up to around 20-35 percent of the total calories in the shake.

Calories

If the goal is to replace a meal, your shake should be at least 300-400 calories, Zenker says. If you opt for a store-bought one, Zenker recommends you check the serving size, since sometimes there is more than one serving per container.

Artificial sweeteners

Some shakes include artificial sweeteners, and it’s up to the individual to decide whether they’d like to opt into them, Zenker says. Some may find meal replacement shakes with sugar substitutes to be better-tasting than those without it, but, as previously said, you shouldn’t overload on them. You can also opt into meal replacement shakes with natural low calorie sweeteners, like stevia or monk fruit.

Vitamins and minerals

Some meal replacement shakes may be enhanced with extra vitamins or minerals, says Zenker. “This is great for individuals who are seeking the extra support, but it’s also possible to have too much,” she warns. You should take into consideration any other vitamin and mineral supplements you’re taking when choosing a shake, and speak to a medical professional before you begin any supplement routine.

Other additions

Other things you can consider when shopping for a meal replacement shake include the addition of other ingredients, like digestive enzymes, greens, and more. You should also look into whether it’s made with anything you’re allergic to, so you can avoid it.

One way you can check whether it has allergens is by reading the label. The label will also let you know whether the shake meets your dietary preferences, like whether it’s vegan, gluten-free, etc. Finally, make sure the label actually reflects that it’s a meal replacement shake, as protein shakes and meal replacement shakes often look very similar, Zenker says.

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How do I make a meal replacement shake?

You should think about building a meal replacement shake like a well-balanced smoothie, Zenker says. “Making it yourself allows flexibility to alter ingredients and quantities to best align with your goals,” she explains. “What you include will also depend greatly on what the rest of your diet looks like.” You should also think about what may be lacking in the other foods you eat, and try to include those components in your shake, Zenker says.

When building the shake, Zenker recommends following a formula like this —protein + carbohydrates + fiber + fats + fluid + optional extra boosts. Keep in mind that there are some foods that may check off more than one of these things.

Here are some ideas of how to include these in your shake:

Protein

“Protein powder, greek yogurt, and tofu are a few protein-rich options that blend well into a shake,” Zenker says.

Fiber

You can get fiber from ground flaxseeds, chia seeds, or oats. “If you’ve already added fiber through other foods, like fruit and oats, you may not need to add any more fiber,” Zenker says.

Carbohydrates

Oats and fruit are great options here. Fruit will add vitamins, minerals, fiber, and sweetness, too. For most people, you can aim for around half of the shake’s total calories to come from carbohydrates.

Fat

Avocado or nut butters are options with healthy fats that tend to blend well into a shake.

Liquid

The liquid you choose can help boost your goals, Zenker says. “If you want more sweetness or carbohydrates, you can try adding juice,” she explains. “If you’d like more protein, add milk or soy milk.” Oat milk is also a popular option that can add some carbs to your shake, and unsweetened almond milk can add creaminess without many calories. You can also choose to add water, which helps thin out your shake while adding hydration without calories.

Optional extra boosts

One easy way to add more nutrients to your shake is by adding in veggies, like leafy greens or carrots, or in some cases, even a greens powder, Zenker says. “You can pack a lot of vitamins and minerals in your shake with just whole foods, but if you’re also looking for a vitamin and mineral boost, like in pre-made meal replacement shakes, it might be easier to have a multivitamin on the side,” she says.

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Are meal replacement shakes effective for weight loss?

Meal replacement shakes can be a useful addition to a weight-loss strategy for certain people. They serve as a nutritious alternative for times when a quick meal is necessary, taking the place of potentially less healthy options, such as 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 it 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 the satisfaction from eating is chewing your food and feeling the texture in your mouth,” Nicole explains. “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,” Nicole says.

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, Nicole explains. “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.

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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. “They can be a great alternative to breakfast (especially if you don’t like to eat first thing in the morning) as that first meal gives your body enough energy to start the day.”

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. “But, 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.”

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How does a meal replacement shake work?

In addition to seeking out shakes 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,” Nicole says. “A well-balanced meal replacement shake 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.” If your shake is below these markers, you can add in other easy-to-eat foods, like carrots and hummus or a banana and peanut butter to keep you full.

Having snacks at the ready, like homemade trail mix (a combination of granola, dried fruit such as raisins, and nuts, like walnuts) can also help curb your appetite with their high protein and heart-healthy fat content, says Valdez.

Here are a few other snack suggestions:

Greek yogurt with berries: “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, Valdez 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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