The 9 Best Meal Replacement Shakes of 2024, According to a Certified Sports Nutrition Coach

The products featured in this article have been independently reviewed. When you buy something through the retail links on this page, we may earn commission at no cost to you, the reader. Sports Illustrated editorial staff are not involved in the creation of this content. Learn more here.

Meal replacement shakes have come a long way in the past few years, with a greater variety of options than ever before. Thanks to advances in exercise science, wellness and the medical community, the list of promising products from start-ups and lesser-known manufacturers continues to grow, and established products keep getting better. If you’ve never tried meal replacement shakes before, the sheer number of options can be intimidating. So we’re here to help by explaining everything you need to know before choosing the best options for your lifestyle in 2024.

Meal replacement shakes consist of macronutrients such as carbohydrates, proteins and fats that are coupled with micronutrients like essential vitamins, minerals and various plant compounds. Together, these elements make up a complete, on-the-go meal. Meal replacement shakes can be a good option for those with busy lifestyles; whether you're dealing with a demanding work schedule, shuffling kids to and from sports practice, or traveling, it can be hard to find time for a sit-down meal. If you’re looking to avoid the fast-food line, but still want to consume something easy and quick, consider adding a meal replacement shake to your routine.

Because meal replacement shakes supply a full meal, it's important to understand your health goals and needs, then select an option best suited to helping you achieve them. In addition, it's always advised that you work with a trained medical professional when implementing new dietary choices and supplements.

Not all meal replacement shakes are created equal, and it can be difficult to find one that checks all the boxes. Here are the best meal replacement shakes, broken down by specific categories to make it easier to find exactly which is best for you.

Reviewed by Pete Nastasi, Certified Sports Nutrition Coach and Advanced Clinical Weight Loss Practitioner

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

Our Top Picks for Meal Replacement Shakes in 2024:

• Best Overall Meal Replacement Shake: Ka'Chava
• Best Meal Replacement Shake for Muscle Gain: Transparent Labs Mass Gainer
• Best Meal Replacement Shake for Weight Loss: PhenQ Meal Shake
• Best Ready-to-Drink Meal Replacement Shake: Soylent Ready-to-Drink Meal
• Best High-Protein Meal Replacement Shake: Instant Knockout Complete
• Best Vegan Meal Replacement Shake: Rootana Real Food Shake
• Best Budget Meal Replacement Shake: Kaged Clean Meal
• Best Allergen-Friendly Meal Replacement Shake: Owyn Complete Nutrition Shakes
• Best Tasting Meal Replacement Shake: Ka'Chava
• Best Keto Meal Replacement Shake: HLTH Code Complete Meal

Best Overall Meal Replacement Shake: Ka'Chava

Key info:

• Serving size: 2 scoops (60 grams)
• Servings per container: 15
• Buyer rating: 4.6/5 (Ka’Chava website)
• Flavors: Vanilla, Chocolate, Coconut Acai, Chai, Matcha
• Nutrition info: 240 calories, 7 grams fat, 24 grams carbs, 5 grams sugar, 25 grams protein
• Price per serving: $4.66 ($3.99 for subscribers)

When choosing a meal replacement shake, it’s important to pick one that's made up of macronutrients (carbohydrates, proteins and fats), as well as essential micronutrients—the vitamins and minerals our bodies need to ensure we stay healthy, but don’t make enough of on our own. 

Ka’Chava’s mission is to help people find nutrient-rich foods that are fast and convenient. Its meal replacement shakes are formulated with plant-based protein, antioxidants, a probiotic and prebiotic blend and a vegetable blend.

Ka’Chava is our pick for the overall best meal replacement shake because each serving is packed with micronutrients, including the five that health experts say are important for boosting our immune system: vitamin B6, vitamin C, vitamin E, magnesium and zinc. We also love that each serving provides 25 grams of protein. Studies show eating a high protein meal can help you feel fuller for longer.

Our only callout is that, while the company says its servings are larger than most other meal replacement shakes, one serving is only 240 calories. The nutrient profile of Ka’Chava is great, so to make it a full meal replacement, add calories by blending it with nut butter, extra fruits and/or avocado.

Check out our Ka'Chava review for more information on this meal replacement. 

Pros:

• Vegan, dairy-free, gluten-free, soy-free
• No preservatives, nor artificial flavors, colors or sweeteners
• Company offers money back guarantee if you’re unsatisfied with your purchase
• Five flavor options

Cons:

• Very expensive compared to other products on our list and each package contains only 15 servings
• Formula contains proprietary blends that don’t disclose the amount of each ingredient
• Contains tree nuts, so those with nut allergies should not use 

Best Meal Replacement Shake for Muscle Gain: Transparent Labs Mass Gainer

Key info:

• Serving size: 2 scoops (189.2–196.76 grams)
• Servings per container: 15
• Buyer rating: 4.6/5 (Transparent Labs website)
• Flavors: Sweet Vanilla, Chocolate Glaze Donut
• Nutrition info: Depends on the flavor; 760–790 calories, 13–14 grams fat, 109–114 grams carbs, 17–21 grams sugar, 53 grams protein
• Price per serving: $5.33

Transparent Labs has gone the extra mile to create a complete lineup of protein powders and supplements to support every aspect of your health and wellness goals—from muscle building to mental clarity to joint support. As the name suggests, Transparent Labs publishes a detailed lab breakdown, called a certificate of analysis, for every product, and certificates of composition for most products on its website.

When it comes to meal replacement shakes, their Mass Gainer is without a doubt the best with protein for muscle gain. One serving contains a whopping 53 grams of protein from grass-fed whey protein concentrate, 13–14 grams of fat, mostly from MCT (medium chain triglyceride) oil, and 109–114 grams of carbohydrates derived from sources like oat flour and sweet potato powder. The formula also contains three grams of creatine and around six grams of dietary fiber.

This balance of slow and fast-burning macros from quality sources makes Transparent Labs a great choice to keep your body moving through a busy schedule or a tough workout. If there’s one drawback, it’s that Transparent Labs lacks a substantial array of vitamins and minerals from whole-food sources (it contains only vitamin D, calcium, zinc and potassium). A dose of vegetable or other plant-based powders would go a long way to make this meal replacement shake truly complete.

For those already eating a well-rounded diet full of vitamins, minerals and other plant-based compounds, Transparent Labs is a well-made meal replacement powder designed to increase muscle growth and repair and provide lasting energy for an active lifestyle. Plus, reviewers consistently say that it tastes great, with one Transparent Labs customer likening the vanilla flavor to cake batter with frosting and another comparing the chocolate flavor to rich, creamy chocolate milk.

Pros:

• Effectively formulated for muscle building and weight gain
• One of the best-tasting protein powders, according to reviewers
• Contains 100 percent grass-fed whey concentrate
• No artificial sweeteners, coloring or preservatives

Cons:

• Expensive
• Not a good protein powder for weight loss
• Not suitable for vegans

Best Meal Replacement Shake for Weight Loss: PhenQ Meal Shake

Key info:

• Serving size: 1 heaping scoop (50 grams)
• Servings per container: 7
• Buyer rating: Not listed
• Flavors: Chocolate, Vanilla, Strawberries & Cream
• Nutrition info: Depends on the flavor; 180–190 calories, 3–3.5 grams fat, 21–22 grams carbs, 2 grams sugar, 16–17 grams protein
• Price per serving: $2.56

PhenQ is a popular weight loss supplement line from Wolfson Brands. In addition to their PhenQ fat burner pill, they offer a meal replacement shake designed to replace one full meal. The powder is formulated to keep you full and reduce cravings. The brand claims that the shake can boost your metabolism and support your body’s natural “fat burning engine.” While we can’t verify those claims, we chose this protein shake as the best meal replacement for weight loss because its macros are designed for weight loss—one serving contains 16-17 grams of protein, 3–3.5 grams of fat and 21–22 grams of carbs.

Each person’s macro needs are dependent on their body type and energy expenditure, so consult a macro tracker to calculate the daily fat, carbs and protein you need to hit your weight loss goals. Since PhenQ Meal Shake is relatively light on macros to keep the calories per serving down, some individuals may need to supplement the shake with extra protein, fat and carbs. (Adding nut butter, extra protein powder or fresh fruit to this shake can round out the macros and nutrient content.)

While customer reviews are sparse on the PhenQ website, those that are visible attest that the Meal Shake powder tastes great and mixes well with milk or water. Since the formula is made with whey protein powder, it should have a creamy texture that blends well with liquids in an electric blender or shaker bottle.

Pros:

• Low-calorie formula for weight loss
• Comes with a weight loss digital guide and “Curb Your Cravings in 30 Seconds” e-book
• Three desert-inspired flavors
• Contains DigaZyme Enzyme Complex for gut health

Cons:

• Only seven servings per bag
• May not be filling enough for some
• Many Google reviews complain about issues with returning products during the 60-Day Money Back Guarantee
• Limited customer reviews on the PhenQ website

Best Ready-to-Drink Meal Replacement Shake: Soylent Ready-to-Drink Meal

Key info:

• Serving size: 1 bottle (14 fluid ounces)
• Servings per container: 1
• Buyer rating: 4.5/5 (Soylent’s website)
• Flavors: Original, Creamy Chocolate, Mint Chocolate, Vanilla, Banana, Strawberry, Gingerbread, Cafe Mocha (caffeinated), Cafe Latte (caffeinated), Cafe Chai (caffeinated)
• Nutrition info: 400 calories, 24 grams fat, carbs, 1 gram sugar, 20 grams protein
• Price per serving: $4 ($3.58 for subscribers)

Soylent makes meal replacement powders, ready-to-drink meals and snack bars. Their ready-to-drink line is our top pick for those who need a grab-and-go meal replacement shake because of the flavor variety, nutrient density and wide availability. Consumers can choose from 10 flavors, including several that are boosted with 150 milligrams of caffeine for extra energy. Regardless of flavor, each one-bottle serving is loaded with 20 grams of protein (including all nine essential amino acids), three grams of dietary fiber and 28 vitamins and minerals, including 20 percent DV of nutrients like magnesium, potassium, B vitamins and selenium, to name a few. While the 400 calories and 24 grams of fat may catch the attention of some, those macros make sense, given that this shake is meant to replace one full meal.

Additionally, Soylent Ready-to-Drink Meals are available at 20,000 retail locations around the U.S. including Target, Publix and Walmart—as well as on the Soylent website and Amazon. They offer their meal replacement drinks individually and as part of bundles. The Sampler Variety Pack nets you two each of six popular flavors. You can also choose the Neapolitan Variety Pack, Chocolate Lovers Variety Pack and Cafe Variety Bundle, to name just a few. According to the 9,150 customer reviews (at the time of writing), the Soylent shakes taste good and have a smooth texture, with one verified buyer (Richard R.) comparing the Chocolate Mint flavor to an ice cream chocolate chip mint milkshake.

These drinks are plant-based and free from gluten, dairy and nuts. They are also kosher. The source of protein is soy protein isolate, and the liquid base is filtered water, which makes this shake compatible with vegan or vegetarian diets and suitable for those sensitive to dairy.

Pros:

• Convenient grab-and-go bottles
• 20 grams of protein and 28 vitamins and minerals in each serving
• Slow-burning carbs to keep you full longer
• Healthy fats for heart health and appetite satiety

Cons:

• Not suitable for those avoiding soy
• Contains ingredients that some may be avoiding, including canola oil, natural flavors and sucralose

Best High-Protein Meal Replacement Shake: Instant Knockout Complete

Key info:

• Serving size: 2 scoops (100 grams)
• Servings per container: 14
• Buyer rating: 4.3/5 (Amazon)
• Flavors: Vanilla
• Nutrition info: 400 calories, 13 grams fat, 35 grams carbs, 3 grams sugar, 35 grams protein
• Price per serving: $4.21

Instant Knockout is a brand geared toward athletes (specifically pro fighters) who want to cut fat without sacrificing muscle. They developed the formula for their meal replacement shake, Instant Knockout Complete, after five years of research into what makes a meal replacement shake nutritionally balanced and good for both weight loss and muscle gain. It’s meant to compliment their fat burner, Instant Knockout Cut, but it can be purchased and used without Cut.

With the exception of mass gainer supplements, which average around 50 grams of protein per serving, most protein powders and meal replacement shakes contain 20–25 grams of protein per serving. For those who want a middle ground between a loaded gainer and standard protein powder, Instant Knockout Complete is a good option with 35 grams of protein per serving. Experts generally recommend consuming 15–30 grams of protein per meal, so the Complete formula is best for those who want a little extra protein with their meal or before or after a workout.

Additionally, Complete provides 35 grams of carbs for fast energy, 13 grams of fiber for long lasting energy, omega-3 and omega-6 fatty acids for heart health and satiety and 26 essential vitamins and minerals. It’s made with plant protein (from peas, soy and brown rice), oat flour, MCT oil, flaxseed powder and a vitamin and mineral blend, among others.

Pros:

• Nutritionally balanced meal replacement formula with above-average protein per serving
• Includes 26 essential vitamins and minerals
• Plant-based ingredients that are compatible with vegan or vegetarian diets

Cons:

• Only one flavor available (Vanilla)
• Only 14 servings per bag

Best Vegan Meal Replacement Shake: Rootana Real Food Shake

Key info:

• Serving size: 4 scoops (150 grams)
• Servings per container: 14
• Buyer rating: None available
• Flavors: Original, Vanilla, Dark Chocolate
• Nutrition info: 400 calories, 14 grams fat, 44–46 grams carbs (depends on flavor), 12 grams sugar, 20 grams protein
• Price per serving: $3.57 (10% off for subscribers)

Even though Rootana meal replacement powder is formulated to have a balanced nutritional profile, it’s not marketed as a meal replacement shake; instead, it’s billed as a “real food shake” because it’s made primarily from whole food sources. Pea protein isolate from yellow peas is the source of protein, and oat flour supplies carbohydrates. Coconut sugar provides additional, quick-burning carbs and sweetens the shake, while flaxseed and sunflower seed oil contribute vegan forms of omega-3 fatty acids. Each serving also contains at least 20 percent of 27 vitamins and minerals.

This powder does not contain any artificial sweeteners, preservatives or colors. It’s also free of soy and lactose, though it does contain gluten. As such, it works for those with most food allergies and sensitivities except those with celiac disease or gluten intolerance.

Our only qualm with Rootana is its lack of customer reviews on its website. Hearing from verified consumers helps customers know what to expect from a product in regard to taste, mixability, ease of digestion and customer service. Based on the formula, the Rootana Real Food Shake likely has a lightly sweet, natural flavor (remember, there are no artificial sweeteners), and probably requires a blender to mix, since plant-based protein is generally less smooth than whey protein.

Pros:

• Plant-based formula that’s suitable for vegans and vegetarians
• 20 grams of protein and 27 vitamins and minerals in each serving
• No artificial sweeteners
• Soy-free and lactose-free

Cons:

• No customer reviews on the website
• Contains gluten

Best Budget Meal Replacement Shake: Kaged Clean Meal

Key info:

• Serving size: 2 scoops (63.3 grams)
• Servings per container: 20
• Buyer rating: 4.8/5 (Kaged’s website)
• Flavors: Vanilla Cake, Chocolate Peanut Butter, Snickerdoodle
• Nutrition info: Depends on flavor; 240–260 calories, 4.5–5 grams fat, 18–20 grams carbs, 1–2 grams sugar, 28–29 grams protein
• Price per serving: $2.50 ($2.25 for subscribers)

Kaged Clean Meal powder is packed with nutrients from various whole food sources, and is described by customers as creamy and flavorful. But what makes this powder unique is the brand’s trademarked ioWhey protein isolate. According to Kaged, ioWhey technology increases the surface area of the protein molecules for up to 123 percent better bioavailability than traditional whey powders. This powder delivers 28 grams of bioavailable protein from both the ioWhey and organic quinoa, containing all nine essential amino acids. Quinoa is also a good source of natural antioxidants, carbohydrates, fiber and minerals.

Complemented with 18 grams of slow-burning carbohydrates mostly derived from oat flour, this powder is designed to keep you fueled through a tough workout or busy day. It also includes a blend of vegetable and plant powders to supply ample whole food-sourced vitamins and minerals. This blend contains a few common veggies, like broccoli and spinach powders, and a handful of less common nutrient-dense foods, including kelp and maitake mushroom powders.

With the addition of MCT coconut oil powder, which provides 4.5 grams of healthy fats, Kaged is a well-rounded macronutrient powder. This shake is a bit low on fiber (only two grams) and does contain the artificial sweetener sucralose, but if those don’t bother you, this is an excellent meal replacement powder.

Pros:

• Made with 28 grams of premium whey protein isolate per serving
• Formula contains 21 organic vitamins and minerals
• Relatively low cost per serving for a meal replacement

Cons:

• Contains sucralose (artificial sweetener)
• Not suitable for vegans

Best Allergen-Friendly Meal Replacement Shake: Owyn Complete Nutrition Shakes

Key info:

• Serving size: 1 carton (11.15 fluid ounces)
• Servings per container: 1
• Buyer rating: 4.8/5 (OWYN website)
• Flavors: Chocolate, Vanilla, Chai
• Nutrition info: 250 calories, 8 grams fat, 30 grams carbs, 4 grams sugar, 20 grams protein
• Price per serving: $3.08 ($2.47 for subscribers)

OWYN is a protein supplement company that offers simple, clean protein shakes and powders. OWYN stands for “only what you need,” which represents the brand’s no nonsense approach to nutrition. The OWYN Complete Nutrition shakes are free of sugar alcohols, stevia and common allergens like gluten, dairy, soy, egg, peanuts and tree nuts. They’re also vegan and Non-GMO Project Verified.

Each one-serving carton of OWYN Complete Nutrition shakes is 250 calories, and provides 20 grams of plant-based protein from a blend of pea protein, organic flaxseed oil, oat powder and organic pumpkin seed protein. Organic cane sugar and monk fruit extract are used as sweeteners, and sunflower oil is the source of vegan omega-3 fatty acids. The blend also contains a nutrient blend with 20 percent DV of 22 vitamins and minerals and 30 percent DV of iron.

Customer reviews consistently mention how good OWYN shakes taste, specifically calling out the smooth texture and favoring the chocolate flavor. The on-the-go container makes these meal replacement shakes convenient for those with busy schedules.

Pros:

• Free of most major allergens, and Non-GMO Project Verified
• Contains a blend of 23 vitamins and minerals
• Carton is BPA-free
• 20 grams of protein per serving, including all nine essential amino acids

Cons:

• Only three flavor options
• Some reviewers complain about the density of the shake (either too thick or too thin)

Best Tasting Meal Replacement Shake: Ka'Chava

Key info:

• Serving size: 2 scoops (60 grams)
• Servings per container: 15
• Buyer rating: 4.6/5 (Ka’Chava website)
• Flavors: Vanilla, Chocolate, Coconut Acai, Chai, Matcha
• Nutrition info: 240 calories, 7 grams fat, 24 grams carbs, 5 grams sugar, 25 grams protein
• Price per serving: $4.66 ($3.99 for subscribers)

If you’re tired of sipping protein shakes that have a chalky texture or artificial taste, Ka’Chava is worth trying. It’s our pick for the best tasting meal replacement shake thanks to more than 50,000 5/5-star reviews on the Ka’Chava website, with many users raving about flavors offered. 

One user writes, “The taste is remarkable,” and another says, “Even the plain vanilla flavor is very tasty.” Another user writes that Ka’Chava is “creamier, and the flavor is richer” than other shakes they have tried. Customer Jeremy B. writes that Ka’Chava is the “best tasting protein/health shake I’ve ever had.”

Ka’Chava comes in five flavors, including classics like Chocolate and Vanilla, as well as unique options like Coconut Acai, Chai and Matcha. Besides its taste, we love that Ka’Chava is not made with any artificial flavors, colors or sweeteners. Each serving packs in 25 grams of protein, and includes several essential vitamins and minerals. 

Throw two scoops of Ka’Chava in a blender with cold water and ice for a quick snack, or add fruit, nut butters and your choice of milk for a smoothie or bowl.

Pros:

• Users rave about the smooth texture, and say it’s easy to blend with water or milk
• Vegan, dairy-free, gluten-free, soy-free
• No preservatives, nor artificial flavors, colors or sweeteners
• Money back guarantee

Cons:

• High price-per-serving compared to other products on our list
• Contains proprietary blends
• Not a good option for people with allergies, as it contains tree nuts

Best Keto Meal Replacement Shake: HLTH Code Complete Meal

Key info:

• Serving size: 2 scoops (78 grams)
• Servings per container: 15
• Buyer rating: 4.3/5 (Amazon)
• Flavors: Chocolate Macadamia, Vanilla
• Nutrition info: 400 calories, 27 grams fat, 13 grams carbs, 2 grams sugar, 27 grams protein
• Price per serving: $5

For those who follow the high fat, low carb ketogenic diet, HLTH Code makes a high-protein meal replacement shake that’s worth considering. The HLTH Code Complete Meal Replacement Powder provides 27 grams of protein from whey protein concentrate, grass-fed collagen and egg whites. The addition of collagen is noteworthy because collagen is essential for maintaining the health of connective tissues (tendons and ligaments), joints and skin. An active lifestyle can stress connective tissues and joints, so a collagen supplement can boost your joint health.

HLTH also provides 27 grams of fat from coconut oil powder, olive oil powder, MCT powder, flaxseed, cocoa butter and grass-fed ghee—by far the most diverse and superior fat sources on our list of meal replacement shakes. HLTH has 13 grams of carbohydrates with nine grams from soluble vegetable fibers. It also includes a significant amount of real, mineral-rich sea salt. This is valuable because people on the keto diet often have lower sodium levels, since clearing ketones causes the body to lose sodium. Finally, despite containing none of the vegetable powders that we see in most meal replacement shakes, HLTH has still managed to create a powder that’s rich in 25 vitamins and minerals due to the nutrient-dense ingredient list.

Reviewers have mixed things to say about the taste of this shake. Some say they really like the taste and texture, while others say it’s chalky or too frothy. A few appreciate how the shake doesn’t taste overly sweet, and some comment that there is a slightly salty aftertaste. Overall, this meal replacement shake is thoughtfully made and an excellent choice for those following the keto diet—or anyone looking to lower carbohydrate intake and increase fat intake.

Pros:

• Packs 27 grams of protein and 9 grams of fiber into one serving
• Contains a blend of collagen and healthy fats
• Includes 25 vitamins and minerals

Cons:

• Some reviews complain about the taste and texture
• Expensive

What to Consider When Choosing a Meal Replacement Shake

High quality, complete proteins

Your meal replacement shake should contain high-quality, complete protein from sources like grass-fed whey, egg whites, beans or seeds. Whey protein is one of the most popular protein sources in meal replacement shakes because it is highly absorbable and contains all nine essential amino acids. Pea protein, derived from yellow split peas, has become one of the leading sources of high-quality, plant-based proteins commonly used in meal replacement shakes.

Both whey and pea proteins contain all nine essential amino acids, making them complete proteins and highly effective for muscle repair and growth. The amount of protein you aim for will vary based on your overall diet and goals. A good starting point for many people is around 20–25 grams of protein per shake.

You should avoid meal replacement shakes with protein from wheat. These are low-quality sources of protein that lack essential amino acids, rendering them mostly ineffective for muscle repair and growth.

Related: Pea Protein vs Whey: Which One Is Right for You?

Healthy fats 

Healthy fats, usually polyunsaturated and monounsaturated fatty acids, are found in certain vegetable oils, nuts and seeds, among others, and can provide some benefits for the body such as decreasing your risk for disease. It’s wise to avoid hydrogenated oils—they contain trans fats, which can increase your risk of developing heart disease and other health problems.

Complex carbohydrates with fiber 

Carbohydrates are great for supplying the body with energy. However, if they come from simple sources like corn, that energy is likely to burn out quickly, leaving you feeling like a car without gas. Complex carbohydrates, such as oat powder, sweet potato flour and various bean or seed powders, are digested more slowly by the body for a more sustained energy supply. These carbohydrates also contain fiber, which aids in digestion and helps you feel fuller for longer.

Low sugar content and natural sweeteners

While it's important that your meal replacement shake tastes delicious, it's far more important that you don't compromise your health by settling for a powder loaded with sugar or artificial sweeteners. Traditional sugar may appear on the label in different names like dextrose, fructose or corn syrup solids. Beware that all of these sugars will cause your blood sugar to spike.

It's equally important to read the label for artificial sweeteners, such as aspartame and sucralose. These ingredients have been linked to cancer and other chronic diseases, supported by the Journal of Pharmacology & Pharmacotherapeutics. Instead, look for a meal replacement shake with low sugar content (four grams max) from healthy sources, such as maple or coconut sugar or a version that uses a natural plant-based sweetener such as monk fruit to boost the taste. 

Probiotics and prebiotics

Probiotics, often in the form of cultures similar to what you see in yogurts or other fermented products, are necessary to keep your gut microbiome healthy. Prebiotics are indigestible plant fibers that act as food and nutrients for your gut microbiome. Sources in meal replacement shakes often come from inulin (usually from chicory root fiber). A healthy gut is important for overall health and good digestion. When your gut is not functioning properly, it inhibits the absorption of both macro and micronutrients, rendering your food (and your meal replacement shake) virtually ineffective.

High-quality vitamins and minerals from whole-food sources

Vitamins and minerals are used as coenzymes and cofactors for many of the metabolic reactions in the body—meaning your body needs them to complete the processes that transform food into energy. This is why it's important to eat a wide variety of foods to ensure you're getting these micronutrients into your body through your diet. If necessary, a meal replacement powder with some added micronutrients can help you fill in some of the gaps where you might be deficient. A good rule of thumb is to check the ingredient list for vegetables, fruit, mushroom and other plant powders if you're looking to round out your meal replacement shake. 

Dietary considerations: lactose, gluten and other allergens

While some people have been diagnosed with food sensitivities or allergies, many people are unaware that they have any issues. If you commonly feel bloated, have gas or have other digestive issues, you may be sensitive to common allergens. If this is the case, or if you have been diagnosed, you may want to steer clear of products containing lactose, gluten, wheat or soy. Keep in mind that most whey proteins contain lactose (some may contain trace amounts of gluten if they are not 100 percent pure). If you have true sensitivities or allergies, read the label closely for certified claims about being allergen-free. Look to see if the product was made in a facility that processes nuts, soy or other allergens, and check for NSF Certified Gluten Free, Non-GMO Project Verified and USDA Organic badges, depending on your sensitivities.

Free from thickeners, fillers and other additives

If you recognize most, if not all, of the ingredients, that’s a good sign you have a quality product. Poorly made products contain food chemicals to improve the texture and stability of the shake. Some shakes contain synthetic vitamins as a cheap alternative to whole or real foods. Others contain fillers. These are products with little-to-no nutritional value, but they act as “bulk” to add weight to the bottle. Thickeners are used in some meal replacement shakes to help create a more consistent texture once the liquid is added. Carrageenan is a very common thickener that, while derived from natural seaweed, has been linked to gastrointestinal damages, including "mucosal erosions and ulceration," according to Environmental Health Perspectives.

Overall macronutrient content vs. your personal health goals

It’s imperative that you have a clear vision of the health goals you are aiming to achieve, so you can select a product that helps you hit the mark. Are you someone who's using a meal replacement shake to bulk up? If so, you'll want much higher macronutrients than someone trying to slim down or maintain weight.

Suppose you're using a meal replacement shake because you don't always have time or the ability to eat a meal. In that case, you'll want to choose a balance of macros and a healthy dose of micronutrients to act as a sound substitute for a meal. Know your goals, and choose a powder accordingly. If you're uncertain about your goals, reach out to a health professional to learn more.

Related: The Best Weight Loss Apps to Support Your Goals

For those looking to bulk up or maintain weight during periods of heavy exercise, meal replacement shakes offer complete macro and micronutrients. Some people use meal replacement shakes as sustenance between meals or as a pre- or post-workout to satisfy the body's need for additional energy. That being said, it’s important to differentiate between meal replacement shakes and protein shakes or powders as they are not the same.

Protein powders tend to be heavier on protein and lighter on carbs, fats, fiber and some vitamins and minerals. They're designed to aid in muscle repair and muscle gain during pre-and post-workout sessions, or to act as a high-protein source for those consuming a low- or no-animal protein diet (such as vegetarians and vegans). Meal replacement shakes and powders, by contrast, supply nutrients to help you attain adequate daily values of both macros and micros.

How We Chose the Best Meal Replacement Shakes

To choose the absolute best meal replacement shakes for weight loss, muscle gain and those on the go, we surveyed the available products on the market and narrowed down our choices based on the macro and micronutrients in the formula, the source of protein, the flavor and texture, the price, any third-party testing and customer reviews. We also consulted with Pete Nastasi, a certified sports nutrition coach, to make sure our choices qualify as the best-of-the-best in terms of quality, value, taste and brand reputation. Learn more about our product review process.

Meal Replacement Shakes FAQs

How do I make a meal replacement shake?

Unless you choose a ready-to-drink meal replacement shake, you'll want to invest in either a blender or a shaker bottle. Simply stirring your meal replacement powder into liquid will likely leave you with a lumpy drink. Blenders are great for when you're at home and have an extra minute to mix your drink. You can always throw in some fresh greens or fruit and ice to make your meal replacement shake into a smoothie for added nutrition and flavor. But if you’re on the go, a shaker bottle is an easy way to keep your drink blended and smooth.

When is the best time to drink a meal replacement shake?

The best time to drink your meal replacement shake varies based on what works best for your schedule. You can drink a meal replacement shake between meals or before or after workouts to increase caloric and nutrient consumption (for those trying to increase muscle mass and body weight). If you just need something to occasionally fill in for a meal, you can keep a stash of meal replacement powder in your desk drawer or your gym bag and add water when you find yourself in a bind and unable to eat a meal. Just keep in mind that the powder for these shakes could be affected by temperature and climate fluctuations such as humidity, which can cause the powder to clump up.

Can I replace all my meals with meal replacement shakes?

Most people replace just one meal per day with a meal replacement shake—generally whatever meal is most convenient for you. We don't recommend  replacing multiple meals with a meal replacement shake because most shakes can't provide all the nutrients necessary for your body from whole foods.

Where can I buy meal replacement shakes?

Most grocery stores carry ready-to-drink and powder meal replacement shakes. You can also find them online and at brick-and-mortar stores that sell health supplements.

The Takeaway

While whole food meals are the best option, busy schedules don’t always allow for this luxury. Whether you're trying to bulk up, lean out or just get through your busy day, you can consider a meal replacement shake to aid you on your health and fitness journey.

Well-made meal replacement shakes are more nutrient-dense and contain much more of the healthy ingredients your body needs than a lot of the alternative on-the-go options such as fast food or granola bars. Once you know what fuels your body and what meal replacement shake is best suited to meet your dietary needs, you can confidently choose the right product to help you reach your goals and keep you on the move.

Prices are accurate and items in stock at time of publishing.