The Best Meal Replacement Bars and Shakes, According to Experts

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MEAL REPLACEMENT bars and shakes often get a bad rap. Many people think they're full of bad-for-you ingredients, like excessive amounts of sugar, or that they taste like a mashup of chocolate and chalk.

Some of the concerns are real. Plenty of meal replacement bars and shakes contain bizarre entries on their ingredients list, piles of added sugars (or tons of fake sugars), and are flavored with sadness and remorse.

But notice that the word "plenty" is not the word "all." "Plenty" leaves room for "some," and some meal replacement bars and shakes are actually made with decent ingredients, low in sugar, and taste pretty dang good.

While it's true that it's better for you to eat a full meal instead of grabbing one in bottle or bar form, if you’re short on time and need a quick fix, there are some ready-to-drink meal replacement shakes and packaged bars that are good options for immediate fuel.

Consider meal replacement bars and shakes the middle ground of a nutritious meal. No, they probably won't help you consume all the fiber you need to stay full until your next meal. No, they probably aren't going to deliver big on the disease-fighting antioxidants you'll find in fruits and vegetables. And, no, it's not like these the flavors of these meal bars and shakes are ever going to replace your craving for actual meals.

But, when acknowledging the other end of the spectrum, meal replacement bars and shakes can often offer a far better option than picking up a burger and a milkshake from a fast-food drive thru.

Not only are the meal replacement options in the list that follows high in muscle-building protein (be it from whey protein, soy protein, or other vegan proteins), they often offer fiber and healthy fats to sustain you between meals.

But what, exactly, makes for a good shake? “I tend to look for at least 20 grams or more of protein with the fewest ingredients possible,” says Elizabeth Ann Shaw, MS, RDN. You should also check the label for red-flag ingredients, and "avoid flavors that have artificial dyes or coloring in them,” says Shaw.

Look for 8-10 grams of fiber and 10-12 grams of fat, "the majority of that being unsaturated," recommends Abby Langer, RD, the owner of Abby Langer Nutrition, a Toronto-based nutrition consulting and communications company.

In search of something that can fill you up on the go? These are a few of our editor-tested, expert-approved picks.

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Organic Nutrition Shake, Creamy Chocolate Fudge

This shake is made with organic ingredients, including grass-fed milk protein and a blend of fruits and veggies. Each ready-to-drink shake has 250 calories and 16 grams of protein to keep you full and satisfied, says Dana Angelo White, MS, RD.

The creamy chocolate fudge flavor is rich and indulgent, while still free of any artificial sweeteners, preservatives, and GMOs. But keep in mind: it has about 12 grams of sugar, making it one of the more sugary options on this list.

Raw Organic Fit

This one you’ll need to prepare yourself, but it's high in protein with 28 grams per serving, making it a wonderful option for athletes. This vegan protein powder is made with a blend of plant-based ingredients, including sprouted grains, seeds, and legumes. It also contains fiber and added probiotics to support healthy digestion.

The powder is free of all the major allergens (gluten, soy, dairy) and artificial ingredients, and is also certified organic and Non-GMO Project Verified, so you can trust it's a clean as can be choice.

Genuine Protein Shake

“This one contains more than 20 percent of the daily value for protein and potassium, [which are] two important nutrients to consider post-workout,” says Shaw. With 25 grams of protein, your munchies will be kept at bay. One note: even though it's non-dairy, it does contain milk protein, so avoid it if you have a true milk allergy, says Shaw.

The Genuine Protein Shake also contains a blend of vitamins and minerals to support overall health such as vitamins D, C, and potassium. It comes in a variety of flavors (all of which are gluten free), but the chocolate is our fave.

Meal Replacement Powder

For those who don't mind a meal replacement that requires a little prep (just shaking with milk or water), this powder is a crowd favorite. Packed with ingredients including grass-fed whey protein, oats, and organic fruits and vegetables, it's a nutritious option for when you need it.

It contains 20g of protein, 5g of fiber, and a complete range of essential vitamins and minerals per serving, making it both balanced and satisfying. Plus, it's third-party tested. The company even has a certificate of composition for this product on the site, so you can truly see what's in it is as advertised.

Plant Based Protein Shake

For those who follow a plant-based diet or have other dietary restrictions, these shakes are a tasty choice. Made with a blend of plant-based protein sources like pea, pumpkin seed, and chia, it contains a solid 20 gram of protein per serving.

It's also packed with energy-supportive vitamins and minerals, including calcium, iron, and vitamin D. It comes in a few delicious flavors like chocolate, vanilla, and cookies and cream, but the chocolate best masks the earthy flavor of the plant-based formula.

Protein Bars

If finding an unrefined, pre-packaged bar or shake to eat on-the-go is a pain point of yours, listen up. The Protein Bars from RXBAR is made from whole ingredients, and is as clean as it gets (the brand even advertises 'No B.S.' on the packaging.

The Chocolate Sea Salt flavor is one of the most popular, featuring only egg whites, almonds, cashews, and dates. Each bar contains 13 grams of sugar, which may sound high, but it all comes from dates. Meaning no added sugar.

A single serving will get you about 12 grams of protein, so you may need to snack on two to get adequate macros for a meal replacement. You won't mind though, cause they taste great. But keep a toothpick handy as they tend to be super sticky.

Organic Plant Based Protein Shake with MCT Oil

This shake puts healthy fats on a pedestal with MCT oil and coconut milk toward the top of the ingredient list. It's made from peas, pumpkin seeds, and hemp, making it a suitable choice for those on the hunt for a plant-based option.

Each serving contains 18g of protein and key vitamins and minerals like vitamin D and calcium to support your energy and mood between meals. ALOHA's shake is also gluten-free and free of artificial ingredients, making it a natural option for those with dietary restrictions.

MacroBar Organic Vegan Protein Bars

If you like the idea of a candy bar when you're hungry but want to reach for healthier options, GoMacro's Cashew Caramel MacroBar might satisfy your cravings. They're organic and plant-based, so you can feel good about what you're putting in your body. Made from cashews, almond butter, and dates, it packs 11 grams of protein and 12 grams of fat per bar. If you feel like your energy is better fueled between meals by fat than it is by protein, give these a shot.

Bison Bacon Cranberry Bars

Back to these meaty bars, and this one's for those who can never seem to decide between sweet and savory. The good news: you don't always have to choose.

The Bison Bacon Cranberry Bars are another ultra-clean option for those in search of minimally processed bars for when they need to refuel. Bison provides a lean 7 grams of protein per serving, while cranberry imparts a sweet and tart zesty flavor. Again, you might need to scarf down more than one of these bad boys to get your fill, but you won't mind the flavor.

Peanut Butter

This bar, designed by jacked-as-all-heck Food Network star Robert Irvine, builds its 30 grams of protein from whey. And with 16 grams of fiber per bar, it provides a filling source of nutrition to keep you fueled throughout the day. The bar is gluten-free, but does contain dairy and tree nuts, making it not the best choice for those with dietary restrictions or allergies.

And with a candy bar like flavor and look, it's as indulgent as it is satisfying.

One caveat: The package lists that a bar only has 6 grams of sugar, but some of it are sugar alcohols. If you don't like the taste of "fake" sugar (or, worse yet, it doesn't agree with you) then you might not love this bar.

All-In-One Nutritional Shake Chocolate

You also need to make this one yourself, but it’s worth the effort. It’s packed with essential vitamins and minerals thanks to ingredients like broccoli, carrots, and spinach, says Maggie Michalczyk, MS, RDN.

Core Power Protein Shakes, Chocolate

Tired of the same old chocolate and vanilla protein drinks? These shakes come in a wide variety of flavors, including banana and coffee. Plus, they pack 26 grams of protein without adding on the fat. “They are fairly low in fat compared to other options on the market and have 700 mg of calcium,” says Registered Dietitian and health coach at StrongerU, Jessica Bachman, PhD, MS-MPH.

Chocolate

“Premier Protein’s shakes have 30 grams of protein, 160 calories and one gram of sugar –and they taste really good,” says Shaw. They're also super portable, so it’ll be easy to get the protein you need for a quick breakfast or post-workout recovery snack on the go, she adds.

Ready-to-Drink Super Shake, Chocolate

Thirty whopping grams of protein, shelf-stable, and delicious. Chug away.

Multi-Purpose Protein Mix Powder

This protein powder is almost solely protein, offering 23 grams of protein. Bachman recommends adding the powder to milk and supplementing with yogurt or fruit to make a more balanced meal.

Chocolate Peanut Butter

These bars come in slightly under the 25 grams of protein you need to stay full, but they taste great—something many other products in the category fall short on.

100% Whey Powder, Vanilla Cream

Some protein powders are loaded with sugar, but a serving of Pure Protein has only five grams of sugar with a whopping 23 grams of protein. “You can have this alone as a nice, filling snack or have it along with a large salad or big bowl of fruit to round out a meal,” advises Bachman.

What to Consider When Shopping for a Meal Replacement

Protein content: Aim for at least 20 grams of protein per serving. Protein is essential for building and repairing muscle, and it's what will help you feel fuller for longer when skipping a traditional meal.

Sugar content: Many meal replacement products are loaded with sugar, which can lead to weight gain, sugar spikes/crashes, and other health issues. Aim for less than 10 grams of sugar per serving when possible.

Calorie content: If you're using a meal replacement product to help you lose weight, make sure it contains an amount of calories that it on par with the deficit you're aiming for. Options with around 200-400 calories per serving are typically a good choice for most.

"150 calories isn't a meal. You want either a ready-made product with 400+ calories or, something you can boost with additional add-ins up to that amount or more," explains Langer. Meaning if your shake is low on cals, you might need to have two servings or pair it with another snack.

Ingredients: Take a look at the ingredients list, and avoid products that contain artificial flavors, colors, and sweeteners. When possible, reach for products made from natural ingredients like fruits, nuts, and seeds.

Consider your dietary needs: If you have specific dietary needs, restrictions (e.g. gluten-free, vegan, etc.), or allergies, make sure the shake or bar meets those requirements.

Read reviews: It's hard to judge how something will taste just from the package, so look for reviews from other users before buying to get an idea of their experience with the product.

Consult with a healthcare professional: If you have any concerns about using meal replacement products, or if you have any underlying health conditions, it's a good idea to consult with a healthcare professional before making any changes to your diet. Your healthcare professional will be the best resource to provide guidance on whether a meal replacement product can satisfy your dietary needs when necessary.

Can a Shake or Bar Provide Adequate Macro and Micronutrients?

The term 'replacement' isn't our favorite because, well, there's no real replacement for food. But, when in a pinch or in an effort to meet caloric needs, a meal replacement shake or bar can be great to have on hand.

While these products won't provide the full range of vitamins and minerals you can yield from a balanced meal, many can provide adequate macro nutrients to help you stay full (or at least not hangry) between meals.

That being said, not all meal replacers are created equal, so it's important to carefully read the nutrition label and ingredients list to ensure that the product you choose contains all the nutrients you need.

And keep in mind: meal replacement products should not be used as a long-term substitute for whole foods. They can be a convenient option in certain situations, but it's always best to get your nutrients from a variety of whole foods.

How to Enjoy a Meal Replacement Shake

If you've purchased a 12-pack of a shake and have barely made it halfway through before getting the ick, we see you. And we've been there. But meal replacement shakes don't have to be boring, so try switching it up before you give up.

Add your own twist to a shake by adding your own ingredients to create a fresh, new flavor. For example, blend a chocolate protein shake with frozen banana and peanut butter for a delicious and filling breakfast. Or add spinach and avocado to a vanilla protein shake for a green smoothie that packs a little more nutrition. If you're someone who needs a little more texture in your meals to really sink your teeth in, try adding nuts, seeds, or crunchy bits.

If you're using a meal replacement shake as a base, try adding fun toppings like coconut flakes, chia seeds, or even a sprinkle of cocoa powder for a little extra flavor.

Be aware that these options will add additional calories, so calculate accordingly if you're tracking calories or macros.

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