Meal replacement shakes have been around for decades, and they can play a key role for athletes and people trying to lose a few pounds to get in shape.
But unfortunately, many of these shakes don’t contain the right nutrients or quality ingredients to support people’s health and fitness goals.
So, our team partnered with 14 clients and a nutritionist to test over 30 different meal replacement shakes. This took a total of seven weeks, and we uncovered quite a lot of poor-quality products.
Let me show you the best meal replacement shakes based on our test results.
Our Top Meal Replacement Shakes (September 2023)
1 - Transparent Labs - MRP (Editor's Choice)
At the top of our list of best meal replacement shakes is this one from Transparent Labs.
We are big fans of this company as they are one of the few that always have clear nutritional labels about all ingredients.
Based on our testing, this is a great meal replacement shake for people who want to lose weight.
But the 24 grams of protein also make it ideal for athletes who want to boost their recovery phases and muscle growth [1].
And we loved both the chocolate and vanilla flavors, which are natural and not overpowering.
Quick Facts:
- Calories : 220
- Fat : 7 g
- Protein : 24 g
- Carbs : 19 g
- High-protein meal replacement shake for maximum muscle growth
- Low in saturated fat and cholesterol for a healthy diet approach
- Mixes very easily into a smooth meal replacement shake
- Available in two great flavor options that taste natural and not too sweet
- You can only order it directly on the company website
2 - Garden of Life - Meal Replacement Shake
This Garden of Life raw organic meal replacement shake is an ideal option for people who want to lose weight and those who prioritize high-quality and pure ingredients.
Not only does it have a great balance of macros, but you also get some vital vitamins.
And during our testing phase, we also found that the Garden of Life raw organic meal replacement made us feel full for longer.
This is likely due to the added fiber, and if you drink it for breakfast, it should easily keep you going until lunch [2].
Quick Facts:
- Calories : 150
- Fat : 6 g
- Protein : 20 g
- Carbs : 12 g
- Added vitamins deliver a broad range of essential nutrients
- Contains six grams of dietary fiber for improved digestive function
- Certified organic meal replacement delivers pure and high-quality macros
- You’ll need a shaker or blender to turn this into a smooth shake
3 - Orgain Vegan Protein Meal Replacement Powder
This Orgain Organic meal replacement powder is an ideal option for vegan athletes.
We had a few clients who are on a plant-based diet help us with the testing, and they liked the consistency of the meal replacement shake.
It’s also a great option to replace a complete meal as it’s filling and delivers 230 calories.
The vegan meal replacement shake also combines rice, chia seed, and pea protein for a broach amino acid profile [3].
Quick Facts:
- Calories : 230
- Fat : 5 g
- Protein : 20 g
- Carbs : 25 g
- Low-fat option to suit many different diets
- Delivers enough calories to replace a complete meal
- Used plant-based protein, including rice and pea protein, for vegan athletes
- The chocolate flavor is a bit too strong tasting
4 - Huel Nutritionally Complete Food Powder
This meal replacement shake from Huel is another one that fits into the category of fully replacing both macro and micronutrients like vitamins.
One thing that stood out for us was that it seems to work very well to make you feel full.
As a result, you could replace multiple meals a day, and we had one tester take it three times a day and then have a regular evening meal.
Quick Facts:
- Calories : 400
- Fat : 13 g
- Protein : 29 g
- Carbs : 45 g
- Contains less than one gram of sugar to not mess up your diet
- Includes 27 vitamins to make it a more complete meal replacement
- Vegan-certified option for athletes on a plant-based diet
- We found the powder tends to be more difficult to mix in a shaker
5 - LABRADA - Lean Body
This meal replacement shake from Labrada is the one that our testing team liked for those highly intense training days.
Because it has 40 grams of whey protein powder, our test results showed that it worked great for muscle recovery [4].
My dietitian also highlighted that because this meal replacement has no sugar, it would also be a good choice for athletes on a low-carb diet like keto.
Quick Facts:
- Calories : 280
- Fat : 9 g
- Protein : 40 g
- Carbs : 9 g
- Comes as a pre-mixed drink that is a very smooth shake
- Very high whey protein content makes it ideal for intense training days
- Contains no sugar making it a good choice as a keto meal replacement shake
- Some of the meal replacement flavors are a bit artificial tasting
6 - SlimFast RTD ADV
Here is a meal replacement shake from SlimFast that quite a few of our weight loss clients tested with great success.
It has a good soluble fiber content that will fill you up while at the same time delivering 20 grams of protein to boost your weight loss [5].
Also, unlike other meal replacements, this one doesn’t contain any trans fats, which can further help to improve the quality of your diet.
Just keep in mind that they are quite expensive compared to complete meal replacements in powder form.
Quick Facts:
- Calories : 180
- Fat : 9 g
- Protein : 20 g
- Carbs : 7 g
- High dosage of protein can help with weight loss efforts
- Contains healthy fats to help you avoid the bad trans fats
- 5 grams of fiber can help with making your feel full for longer
- These drinks can work out to be quite expensive
7 - GNC Total Lean Lean Shake
The GNC meal replacement shake was a good option for our testing team that wanted a product that they could easily bring to work or college.
This one comes in small pouches, so you don’t have to carry a drink or a large tub of powder.
We also ordered most of the flavors that were available, and we thought they all tasted pretty natural and not too sweet.
But I just wish there was an option to order larger boxes for bulk discounts.
Quick Facts:
- Calories : 180
- Fat : 3 g
- Protein : 25 g
- Carbs : 19 g
- Includes vitamins and minerals to make it a complete meal replacement
- Comes in small pouches containing the ideal serving size
- Great choice of flavors to avoid getting bored with the same meal replacements
- It’s not available in bulk-order options
8 - OWYN Complete Nutrition Protein Shake
This OWYN meal replacement shake is another one that provided good test results with our vegan clients that took it for a few weeks.
The great thing is that you can order it in large boxes of 36 bottles for a good discount.
And one thing that I noticed when taking it in the morning was a nice mental focus boost from the added dose of caffeine [6].
“The reason you get a quick wakeup call after chugging a mug of coffee has to do with the way caffeine tricks your brain. Not only is caffeine a brain stimulant, but it also blocks receptors for a chemical called adenosine.”
- Stephanie Watson, Executive Editor, Harvard Women's Health
Quick Facts:
- Calories : 300
- Fat : 10 g
- Protein : 20 g
- Carbs : 31 g
- Certified vegan option with plant-based protein sources
- Available in larger boxes of 36 bottles to keep you going for a few weeks
- Comes with added caffeine to give you a mental boost in the morning
- It contains more sugar than most other meal replacements
9 - ALOHA Ready to Drink Protein Shake w/MCT Oil
These Aloha meal replacement shakes offer a great combination of plant-based protein and healthy fats sources.
Our testing also showed that the added fiber seemed to help us bridge longer gaps between meals.
And we also liked the effect of the added MCT oil, which can be ideal for delivering a solid brain energy boost for work, study, and exercise [7].
Quick Facts:
- Calories : 170
- Fat : 5 g
- Protein : 20 g
- Carbs : 11 g
- Based on organic brown rice protein and pea protein sources
- Contains added MCT oil that can provide boosted brain energy
- Available in tasty pre-mixed flavors for more convenient intake
- Contains some added sugar that you need to account for in diet plans
10 - Orgain Organic Nutritional Shake
Here is another one of the Orgain Organic meal replacement shakes that our team liked.
Unlike just taking regular protein shakes, it also includes a great selection of vitamins and minerals.
And we noted during testing that it helps to fill you up and avoid hunger cravings.
And unlike many meal replacement shakes from cheap brands, it doesn’t use whey protein isolate but concentrate instead, which can deliver more natural nutritional value [8].
The reason it’s not higher up on our list of best meal replacement shakes is due to the high-carb and sugar content that you’ll need to account for in your meal planning.
In addition, you can read our review of Orgain Organic protein powder.
Quick Facts:
- Calories : 250
- Fat : 7 g
- Protein : 16 g
- Carbs : 32 g
- Very tasty flavors and a smooth texture from a prem-mixed shake
- Certified organic ingredients include vitamins and minerals
- Includes high-quality grass-fed whey protein concentrate
- It contains quite a few carbs and added sugar
Buyer’s Guide
Let me show you how you should approach choosing the ideal meal replacement protein shakes.
Who Should Take Meal Replacement Shakes?
Any athletes in a bulking phase or people trying to lose weight should take meal replacement shakes.
They are an excellent way to get a precise combination of macros and calories to support your weight loss or bulking goals.
With our preferred meal replacement shakes above, you can easily replace a healthy meal without having to worry about the vitamins and minerals that your food also contains.
By carefully working out what kind of fat, carb, and protein intake you need, it’s easy to get that precise amount while also helping you feel full for longer.
Related Articles:
- Best-Rated Meal Replacement Shake for Diabetics
- Best-Rated Dairy-Free Meal Replacement Shakes
- Best-Rated Meal Replacement Shakes for Vegan
Who Shouldn't Take Meal Replacement Shakes?
People with digestive and eating disorders shouldn’t take meal replacement shakes.
It’s important that you only use these to support a healthy, low-calorie diet rather than aim to completely replace all your food intake.
I would also suggest that anyone with poor eating habits that include fast food and lots of sugary treats should work on fixing those habits before resorting to a meal replacement and protein shakes.
What these shakes don’t do is make up for eating food with poor nutritional value, and they won’t bring on weight loss if you spend the rest of the day eating junk.
Check The Macros Out
One of the most important things to look out for with meal replacement shakes is the breakdown of macros.
Protein
One of the main reasons that people drink meal replacement shakes is to get a boost of protein at different times of the day.
For athletes, this can be a particularly important factor that goes beyond just getting enough protein to support muscle growth and recovery [9].
See, getting an extra boost of protein can often mean having to eat more chicken, fish, or meat.
And most people don’t like adding those things to their breakfast meal plans.
As someone who has gone through many bulking phases where I had to eat chicken breasts for breakfast, lunch, and dinner, I can tell you that this quickly became a tiring experience.
Carbs
When it comes to carbs in these shakes, it’s important to take a closer look in detail. While regular protein powders often contain little to no carbs, you do want to see some carbs in a meal replacement drink.
But what you don’t want to see is a large amount of sugar.
One thing that some companies do to make their shakes and protein powders taste better is to add sugar. But that won’t help you lose weight at all and will likely upset your blood sugar levels more than you’d want to [10].
“The World Health Organisation has recently been advised by scientific experts that added sugar or, more specifically, non-milk extrinsic sugar should constitute no more than 5% of energy.”
- Dr. Aseem Malhotra, MD
Fat
Another thing to look out for on the label of meal replacement shakes is the fat content. And I don’t necessarily mean that you shouldn’t buy a product just because it has high-fat content.
What’s important to understand is that the human body needs healthy fats to survive. Unfortunately, fat, in general, has got a bad reputation.
What you do need to avoid is trans fats, and you also want to keep saturated fat intake down [11].
Other Nutrition To Look Out For
Some of the best meal replacement shakes on the market will also ensure that they deliver more than just the right macro balance.
Vitamins
Ideally, you want to narrow your choices of meal replacement shake powders down to those that also contain vitamins.
See, the food you eat as part of a healthy diet for weight loss or muscle gain also contains critical vitamins.
And the more that meal replacement shakes can deliver the same vitamins you get from meat, vegetables, and fruit, the more of a complete replacement such a shake can become.
You certainly want to avoid becoming deficient in vitamins due to replacing a meal with a simple drink.
Minerals
A good meal replacement shake will also provide some key minerals that you normally get with food. For example, when you eat dairy products, you get a good amount of calcium, which is important for maintaining healthy bones [12].
“Dairy products like milk, yogurt, cheese, and cottage cheese are good sources of calcium, which helps maintain bone density and reduces the risk of fractures.”
- Matthew Solan, Executive Editor, Harvard Men's Health Watch
The more minerals that you find on the label of meal replacement shakes, the better it will be for your overall health.
Just like with vitamins, becoming mineral deficient will not help you with your weight loss and fitness goals.
Fiber
When you’re going through the best meal replacement shake options available, I would also suggest that you look for those that have a decent amount of fiber. Five grams or more should help you to fill your stomach more [13].
And that can work wonders for weight loss as it reduces your urges to snack.
In my experience as a fitness coach working with clients, I find that people often create great meal plans and then undo all the good work with sugary treats and snacks. And most of those happen due to hunger cravings that you can avoid.
Work Out Your Calories
Before you simply start taking natural meal replacement shakes as described on the packaging, I would suggest that you work out how many calories you’re trying to replace.
If you’re aiming for net negative calories per day to lose weight, then your shakes need to be a lot smaller than if you’re a bodybuilder in a bulking phase.
You can use an app like Noom or discuss your calorie plans with a dietitian to get the ideal calorie recommendation per meal.
Brand Reputation And Price
There is a huge and lucrative market for meal replacement shakes.
But like with all supplements, there are many brands that spend more on marketing and celebrity endorsements than on creating an effective formula.
For our research on the best meal replacement shake, we spent a lot of time looking at the companies behind them.
And we can say that all of the above fit the bill for being reputable.
And I would advise people not to choose the best meal replacement powders based on price.
Look for quality ingredients and the right macro and micronutrient profile, and then spend a bit more to get the product that best suits your needs.
FAQs
Which Meal Is Best To Replace With A Shake?
Breakfast tends to be the best meal to replace with a shake. Drinking meal replacement shakes first thing in the morning can limit your calories while making you feel full for longer, so you can start your day with a negative calorie intake.
Are Meal Replacement Shakes Good For Weight Loss?
Yes, meal replacement shakes are good for weight loss. They often include added fiber that can help with hunger cravings on a low-calorie diet. And with a higher-than-normal protein intake, you can also boost your metabolism.
Is It Ok To Have A Meal Replacement Shake Every Day?
Yes, it’s OK to have a meal replacement shake every day. As long as you eat regular nutritious food alongside your shakes, you should still be able to get all the vital nutrients for your health.
Choose The Ideal Shake For Your Needs
Out of all the best meal replacement shakes we tested, there is one that all of our clients liked the best.
Not only did it taste great and provide an ideal macro profile, but it had a great taste as well.
The Transparent Labs Meal Replacement Powder shake contains plenty of protein, and you can easily adjust the amount you take to create a complete meal shake.
It provided our clients with energy, a longer feeling of fullness, and faster recovery after workouts.
Order your first supply today and see how much it can transform your diet efforts.
Our #1 Recommendation
Transparent Labs - MRP
- High-protein meal replacement shake for maximum muscle growth
- Low in saturated fat and cholesterol for a healthy diet approach
- Mixes very easily into a smooth meal replacement shake
- Available in two great flavor options that taste natural and not too sweet
- Get the BEST PRICE until the end of September
- You can only order it directly on the company website
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