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

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Getting in three nutritious and balanced meals a day is ideal, but, realistically, there are some days that's simply not feasible. An easy solution when you're too busy to cook for yourself? Meal replacement shakes.

These nutrient-packed formulas come in clutch if you're on a weight loss (or weight gain!) journey, or short on meal prep time. A meal replacement shake can keep you full until the next time you're able to sit down and actually eat. The best shakes allow you to feed on the necessary calories, protein, and nutrients you need even when you're super busy.

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A great meal replacement shake will run between 300 to 400 calories, says Amanda Nicole, RDN, a registered dietitian in Los Angeles. That being said—most fall short. So, it's important you supplement your shake with a piece of fruit or other snacks (more on that later!).

Meet the experts: Amanda Nicole, RDN, is a registered dietitian in Los Angeles
Jonathan Valdez, RDN, is the owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics. Avery Zenker is a registered dietitian at EverFlex Fitness.

Keep in mind that not all shakes are the healthiest. Some are filled with too much sugar and other additives, says Nicole. So, do your research to ensure you’re grabbing a healthy drink.

To make the process of selecting a meal replacement shake easier, Women's Health asked nutritionists to spell out everything you need to know and exactly how to pick ones that fit your goals. See below for a list of the best meal replacement shakes, per nutritionists.

1. Evolve Plant Based Protein Shake

This shake, loved by a few of our Women's Health editors, is perfect for traveling because it doesn’t have to be refrigerated until opening. It provides 20 grams of pea protein and is high in fiber, vegan, dairy-free, soy-free, and gluten-free.

“This product is excellent if you’re following a vegan diet, are celiac, or lactose-intolerant,” Nicole says. “To make it a complete meal and add in some heart-healthy fats, add a handful or ¼ cup of almonds.”

Rave Review: "I actually loved the mocha flavor and I love the entire line of Evolve products. They are vegan, low in sugar, packed with protein, and don't taste gritty. You can make your own recipes with them knowing you are getting all your nutrients."

Flavors: Chocolate, vanilla | Rating: 4.5 stars from 10,077 Amazon ratings

Read more: Best Protein Powders

2. Orgain Clean Protein Shake

Orgain's Clean Protein Shake contains a complete amino acid profile, perfect for building muscle, says the brand. “Make this a balanced meal with an apple and a tablespoon of almond butter to give you enough fiber, carbohydrates, and healthy fats,” Nicole says.

Reviewers especially love this shake as it doesn't have any artificial sweeteners or a chalky aftertaste, which can be pretty hard to find in a shake.

Rave Review: "I love the taste of this protein shake. I use it when I make my cold brew coffee. There is no aftertaste. It has a great vanilla flavor and I will purchase again."

Flavors: Chocolate, vanilla, mocha | Rating: 4.2 stars from 10,974 Amazon ratings

3. Iconic Protein Drink

Looking for a low-sugar option? Check out this shake from Iconic Protein. It provides 20 grams of grass-fed whey and casein milk protein and is suuuper high in fiber. It’s also lactose-free, free of hormones and antibiotics, gluten-free, soy-free, kosher, and contains no artificial sweeteners or artificial ingredients. It is made with stevia, but that only adds up to four grams of sugar.

Rave Review: "This has quickly become my favorite protein drink. It has no sugar and is delicious! I’m so glad I found it and I highly recommend it!"

Flavors: Chocolate truffle, vanilla, cacao | Rating: 4.2 stars from 5,828 Amazon ratings

4.OWYN Plant-Based Drink

This shake provides 20 grams of protein from peas, pumpkin, and flaxseed, and is an excellent choice if you have allergies, Nicole says. Owyn shakes are free of some of the top allergens, including dairy, soy, gluten, egg, peanuts, and tree nuts. They also contain a blend of greens made from broccoli, spinach, and kale, so you get a solid serving of veggies for the day. Complete this meal by having a banana or one slice of whole-wheat bread with a tablespoon of peanut butter.

Rave Review: "These are by far the best protein shakes I’ve had (the dark chocolate is yummy). They have a smooth, good flavor without the aftertaste. I've also bought the chocolate, vanilla, and no nut butter cup and those are also pretty good, but this flavor is definitely the best."

Flavors: Cookies and cream, strawberry banana, sea salted caramel | Rating: 4.4 stars from 4,843 ratings

5. Slimfast Meal Replacement Shake

"These shakes are a high-protein, low-calorie drink to keep you full," says Jonathan Valdez, RDN, owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics. "They contain 180 calories, 20 grams of protein, five grams of fiber, and 24 different vitamins and minerals each." To make it a full meal, he suggests pairing it with fruit for some extra calories, fiber, and antioxidants, since 180 calories is pretty low for a standalone meal.

Rave Review: "I drink one daily every morning and the flavor is great. It is not chalky, and tastes best chilled. It definitely holds you over as a meal supplement. I have lost 25 pounds in six months. This is without adding any exercise."

Flavors: Strawberries and cream, vanilla cream | Rating: 4.5 stars from 12,523 Amazon ratings

6. Ensure Max Protein Nutrition Shake

"These shakes are perfect for maintaining muscle mass while trying to lose weight," says Valdez. While reviewers say this shake keeps them full for hours, Valdez recommends supplementing this drink with fruits for extra calories, fiber, and antioxidants, since it only contains 150 calories.

If you like fun flavors like creamy peach or cherry cheesecake, Ensure is a great option for experimenting with newness.

Rave Review: "This is a great, healthy protein shake. It's also excellent as a meal replacement when on-the-go. Tastes just like a milkshake! Chilled is better, but room temperature is just fine, too. Every flavor is delicious. I add fruit and the vanilla flavor into a blender and it's so good."

Flavors: Cherry cheesecake, chocolate, cafe mocha | Rating: 4.6 stars from 25,094 ratings

7. Soylent Meal Replacement Drinks

A unicorn among meal replacement shakes, Soylent's drinks are a complete meal on their own. They are extremely calorie-dense at 400 calories, 20 grams of protein, and three grams of fiber. As an added bonus, they also have 39 essential vitamins and minerals.

"You definitely don't need extra food to make up for a caloric deficit here," says Valdez. However, he points out that the fiber content of this shake is low and you may need additional fiber from other sources, such as fruits, to keep you fuller.

Rave Review: "If you've never tried these, you need to. We’ve been buying a bunch because we are both hybrid, working from home and in the office. This is great when we don’t pack lunch or just need a quick meal. I like the strawberry and my boyfriend likes the chocolate. You can't go wrong with any of them!"

Flavors: Banana split, neapolitan, chocolate lovers | Rating: 4.4 stars from 1,614 Amazon ratings

8. Ripple Nutrition Protein Shake

This vegan shake gives you 20 grams of pea protein and contains 30 percent of the daily recommended values for iron, calcium, phosphorus, and potassium, Nicole says. It’s also dairy, nut, soy, and lactose-free. To make a well-rounded meal and up your calorie intake, enjoy this shake with a cup of carrots and a serving of hummus.

You can also use the coffee flavor as protein coffee (also known as 'profee') to get your morning caffeine boost and protein fix in one.

Rave Review: "This is the best high-protein meal replacement drink I have ever had! The coffee flavor is so yummy, but the caffeine in it made my heart race, as I have a fast heartbeat already. So, I just ordered a case of vanilla and going to mix it half and half with the chocolate! I highly recommend this product!"

Flavors: Coffee, vanilla, chocolate | Rating: 4.2 stars from 3,893 Amazon ratings

9. Powerful Nutrition Greek Yogurt Drink

Don't worry about making space in your fridge. This great on-the-go option doesn’t have to be refrigerated, so it's perfect to keep in your car or your work bag when you're on the go. It also has 20 grams of protein from milk and Greek yogurt. Complete this meal with an apple and a tablespoon of almond butter to give you enough energy and keep you full, Nicole recommends.

Rave Review: "These drinks are the best! I drink them in the morning for breakfast sometimes or after a workout since they're packed with lots of protein. They have a great chocolate taste—you can't even tell they contain yogurt. You couldn't pay me to stop drinking them."

Flavors: Chocolate, vanilla maple | Rating: 4.0 stars from 293 Amazon ratings

10. Shaklee Life Shake

Made with protein sourced from a blend of peas, organic chia seeds, and pumpkin seeds, Shaklee's meal replacement shakes are made with prebiotics to support a healthy gut. They're a little lower on the calorie side, but you can customize the shakes you prep by adding nut butters, fruit, or even veggies, like spinach and kale, to make them more nutritious.

Rave Reviews: "It's yummy and filling! Most plant shakes aren't too good. but this one is tasty. Lots of good stuff in there, too."

Flavors: Rich chocolate | Rating: 4.5 stars from 172 Amazon ratings

11. Premier Protein Shake

Most meal replacement shakes featured on this list have around 20 grams of protein, but this one packs an extra punch with 30 grams. Aside from keeping you full until your next meal, this shake houses 24 vitamins and minerals (hi, vitamin C, vitamin D, and zinc!) to support a healthy immune system.

It's also great for those who are trying to reduce their sugar intake, as it only has one gram of sugar in every bottle. If you're gluten-free or keto, this shake will fit into your lifestyle perfectly (although it does contain milk, so steer clear if you're a vegan!).

Rave Review: "I'm going on about two months now where I have replaced my old breakfasts with just the Premier Protein shakes, and it has been working for me. Having something hold me until lunch with only 160 calories is definitely a blessing, as I'm trying to lose weight. I have recently expanded to try different flavors and can say that the latte flavor is very good."

Flavors: Chocolate, cinnamon roll, root beer float | Rating: 4.5 stars from 195,464 Amazon ratings

12. Happy Viking Superfood Plant Protein

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

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.

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.

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.

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.

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.

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.”

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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