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One of the first recommendations for anyone with weight loss goals is to fix their dietary macro balance and reduce the number of calories they take in. While all that may be fixed with a better meal plan, in the short term, meal replacement shakes could be the best solution.
However, there are some significant differences in meal replacements, both in quality and the right balance of macros. And once you start further narrowing things down to being dairy free, you could end up quickly making the wrong decision.
For the past 4 months, our team has been working with some of our clients to test out the best dairy free meal replacement shakes to weed out all the poor products for weight loss.
Here are our results.
11 Top Dairy-Free Meal Replacement Shakes (September 2023)
1 - Instant Knockout Complete (Editor's Choice)
Our top option to replace your meals is Instant Knockout Complete. It only has 400 calories per serving, but it’s packed with 26 essential vitamins and minerals.
Instant Knockout has plant-based protein, golden flax seed, oat flour, and other natural ingredients. The protein comes from pea and soy extract, making it vegan-friendly. It ensures your muscle mass grows and recovers after a long workout day–perfect for athletes.
Meanwhile, flaxseed helps maintain your heart health due to its omega-3 fatty acids. It’s also a source of dietary fiber to lower your blood sugar and cholesterol levels.
- Vegan-friendly ingredients
- Great for muscle growth and repair due to plant-based proteins
- Suitable for the heart with Omega-3 and 6
- Better mood with Chromium
- Only available on the official Instant Knockout website
I also found that the meal replacement shake only takes around 30 seconds to make. It’s an excellent feature for people always on the go.
2 - Orgain Organic Meal Powder
Our top option for a small lunch replacement is this one from Orgain Organic. It contains quite a lot of plant based protein and carbohydrates in each serving, which should help you to better cope with hunger and lose weight.
This is mainly due to a good amount of organic fiber, which also reduces the total calorie count of the protein shake.
The protein shake is a blend of brown rice, chia seed, and pea protein. As a soy and gluten-free option, people with the most common allergies should be fine.
- Good source of protein and organic fiber nutrition for digestive health
- Free from allergens and artificial ingredients
- 100% vegan, soy-free, gluten-free, and non-GMO protein powder
- Comes in delicious chocolate and vanilla flavors
- Some people report it didn’t make them feel full enough
The only thing we noted in our research is that a few reviews mentioned that they didn’t feel full for long enough with this Orgain Organic product, something that most meal replacement shakes claim.
3 - Ample Meal Shake: High-Protein, Low-Carb
Another one on the list of dairy free meal replacement protein shake products we tested out and the one we found the most suitable for the majority of our clients is Ample V.
Now, you do need to keep in mind that it’s higher in calories per serving, but that’s because it claims to be best suitable for replacing breakfast or a small lunch to lose weight.
Apart from its protein content, it also has added fiber to help you to feel full for longer. Fiber has been clinically proven to be a good hunger suppressant [1].
- Good source of dairy-free protein and dietary fiber for your digestion
- Protein sources are mainly pea and whey protein
- Contains important vitamins and minerals for general health boosts
- Organically sourced ingredients
- Currently only available in one flavor
Add to that the good selection of vitamins and minerals, and it might just be one of the dairy free meal replacement shakes that could help with your overall health as well.
4 - Organifi Complete Protein Vanilla
If you’re looking for a lower-calorie meal replacement, you might opt for the Organifi Complete Protein Vanilla powder instead. It only has 170 calories per serving (2 scoops) with 20 grams of protein from quinoa, flax seed, pumpkin seed, and pea protein.
This pea protein supplement may work as a complete meal replacement shake or a protein supplement, depending on your diet requirements.
It’s also not high on the carb department. This means that this vegan protein may work even if you’re on a carb-restricted plan to lose weight. The blend of vitamins and minerals is quite impressive, too.
- Good source of protein, made with flax seed, quinoa, and pea protein isolate
- Has dietary fibers that may improve digestive health
- Plant-based protein shake, gluten-free, soy-free, and non-GMO
- Expensive
TThe chocolate flavor is a favorite among users, but I personally enjoy the vanilla more.
Get 15% off. Use code: TOTAL SHAPE - valid until the end of September
5 - Garden of Life Meal Replacement Vanilla Powder
Garden of Life products have become quite popular with plant-based athletes, and if you’re looking for vegan meal replacements to cover breakfast or a morning snack, then this could be a good choice.
Many athletes who have digestive issues with dairy products are favoring this blend of plant based protein, as it could be suitable for delivering all the essential amino acids, whether you’re vegan or not.
Based on our observations, with a lot of protein sources, it mostly contains pea and brown rice protein.
So it’s not just a suitable dairy free meal replacement shake for vegan athletes, but also a healthy choice for a more balanced dietary approach.
- Low in fat to not mess up your diet
- Good source of vegan and organic protein nutrition for athletes from pea and brown rice protein
- Suitable for vegans
- Not suitable for main meal replacement
Just keep in mind that it’s not quite suitable to replace a main meal in a single dose.
6 - Perfect Keto Collagen
We know that a lot of our readers and clients go through regular cycles of keto diet, and this is a dairy free meal replacement shake that claims to be specifically designed to support ketosis.
With just 2 grams of carbohydrates per serving, it is one of the lowest carb options we could find.
While it’s not specifically designed to be a post-workout protein powder, I have seen a few people comment that they use it as a snack after a light cardio session.
- Specifically formulated for keto dieters
- Added MCT oil blend to support ketosis
- Nice selection of tasty flavors
- Some reports that it doesn’t mix that easily
Just keep in mind that it’s not quite suitable to replace a main meal in a single dose.
7 - Lean Body Ready-to-Drink Chocolate Protein Shake
This dairy free meal replacement shake has been formulated to be heavy in protein, with an even balance of healthy fats and carbohydrates.
Especially for those looking for a low-sugar option, this might just tick the right boxes.
You also won’t need to worry about having to mix it as it comes as a ready-made shake. A ready to drink formula means it would likely be smoother than trying to shake up the powder on the go.
- Good balance of macros to support your diet
- Very low-sugar option makes it a healthier choice
- Convenient pre-mixed shakes
- Could contain a bit more minerals and vitamins
The only thing I would say it’s lacking is some higher amounts of vitamins to make it a more viable meal replacement shake.
8 - Vega One Organic All-in-one Shake
Vega One is the next product on our dairy free meal replacement shakes list, and what we all liked the most about it was the added health-boosting micronutrients.
Based on our experience with the supplement, aside from pea protein isolate, there are also some added healthy Omega-3 fatty acids. Studies have shown that these ingredients may play a role in immune responses and the ability to deal with stress [2].
- One of the better options for a wide range of essential vitamins and minerals
- Main source of protein is pea
- Contains some added antioxidants that could help with detox
- Good source of Omega-3 for heart and brain health
- Could become expensive for main meal replacement
It doesn’t skimp on nutrition, but the only real negative is that it’s quite a small dairy free meal replacement shake, and if you need to replace a larger meal, then it could become one of the more expensive dairy free meal replacement shakes on the market.
9 - IDLife Meal Replacement & Weight Loss Protein Shake
IDLife is one of the newcomers to dairy free meal replacement shakes, and the main focus of this one is to provide a good boost of protein in the protein shake.
Apart from being heavy on protein, it’s also low in fat, which could be important for the majority of diets aiming to lose weight.
A few of my clients have some of the more common food intolerances, and they all found that this one didn’t tend to give them an upset stomach.
- Free from the most common allergens
- Contains one of the higher doses of protein available
- Sourced from grass-fed cows for a better quality product
- Currently only available in small pouches
One thing I would say is that this protein shake is not the best option if you need a larger meal replacement shake, as it’s only available in small pouches.
10 - Soylent Meal Replacement Shake
Here’s another one of the chocolate-favored options on the team for a more substantial dairy-free meal replacement protein shake.
At 400 calories, this soy protein supplement might also be suitable for bodybuilders trying to get a high volume of calories without having to sit down for another meal.
The macro balance is more tilted towards carbohydrates, which might not be a problem as long as you’re taking it on days when you’re going to be more active or heading to the gym.
- The pre-mixed creamy texture makes it easier when you’re on the go
- Claims to have slow-releasing carbs that make you feel full
- Contains a broad range of minerals and vitamins
- Some people found the soy protein a bit sweet tasting
What I would say, though, is that the taste might be a little bit on the sweet side. If that’s not your cup of tea, then maybe go for one of the subtle vanilla flavors. Also, with this amount of calories, I wish it had more protein sources like pea and brown rice protein.
11 - 310 Plant-Based Meal Replacement Shake
This is one of the dairy free meal replacement shakes that is high in protein per serving and low in fat with just a small amount of carbohydrates.
I have seen some athletes use it as a quick snack before a morning run, as it might just give enough of an energy boost with the right amount of nutrition due to its complete amino acid profile.
Personally, what I like most is that you can get a nice selection of flavors; chocolate and mocha are my favorites, and they’re even nicer when mixed together.
- Good blend of plant based protein from pea, rice, and hemp protein for a complete amino acid profile
- No added sugars or preservatives
- Available in a good selection of flavors for more variety
- No bulk containers available right now
The downside here is that you can only get relatively small pouches, which is the main reason it’s not higher on this list.
What To Consider When Buying A Dairy-Free Meal Replacement Shake
1. Protein
Although meat and eggs are a good source of protein, they can take too long to digest, causing bloating and other digestive issues for some [3]. It is inarguably something that everyone must not experience as much as possible.
Therefore, opting to buy meal replacement products that can supply as much protein as meat and eggs is an excellent decision to go for [4]. Most dairy free protein powders source protein from pea, flax seed, brown rice, and hemp protein.
However, you should take note that every consumer must meticulously consider the protein content before purchasing any meal replacement products or dairy-free protein shakes since it is usually their main ingredient, especially for dairy free meal replacement shakes.
Meal replacements vary in formulation, making it difficult to choose among your options.
If you have an active lifestyle, say, you are playing sports or hitting the gym regularly, twenty (20) grams of protein for one serving or scoop is all you will need to support your overall body development and weight loss.
Even so, you can always go for larger quantities of protein, depending on your preference. But remember, too much protein shakes intake may overwork your organs. So, take it as moderately as possible.
Do you want an exact rundown of the right protein dosage for your weight loss shakes? Consider going to a dietician and learning how much is too much protein for you.
2. Carbohydrates
When checking the label, you may find no carbohydrates at all as they may already be accounted fin, or the fiber content of the meal replacement of your choice – or if it is indicated, it may not be that much.
Anyone on a keto diet will need to keep an eye on carbohydrates, but many other diets also aim to reduce your carb intake as well [5].
It is because taking too many carbohydrates will only increase your blood sugar levels to which the body responds by producing more insulin. This signals your cells to store your extra glucose as fat, and this can be unhealthy, especially when you are already over your body mass index (commonly known as BMI).
If this continues, it will only give rise to diabetes and other health issues. But it is also worth noting that too low carbohydrate intake can also cause temporary health issues such as headaches, bad breath, muscle cramps, and fatigue. Though it can be mostly remedied with readily available medicines.
However, if carbohydrates are taken at the right amount, you will get your daily dose of sufficient energy for your brain, kidneys, and heart muscles to work efficiently.
So, suppose you think you may be already at risk of any of the mentioned issues. In that case, you might want to consider checking the ingredients first for carbohydrates concentration before checking out your cart.
3. Fat
Another macronutrient we have to talk about is fat. So, why should you have to consider the fat content in a meal replacement product or protein shake?
While some people automatically think of fat as a “bad” thing to consume, it is not always the case since there are also “good” or healthy fats that can be obtained from plants such as coconuts.In general, fats are essential in providing your body energy and supporting cell growth. They also keep your body warm and help absorb nutrients.
However, just like the previously mentioned macronutrients, if you include too much saturated fats in your diet, it can increase “bad” LDL cholesterol in your blood, leading to a higher risk of stroke and heart disease.
As recommended, ensure that your meal replacement shake contains only 10 grams of fat or below. It represents a good solution to that, especially if it comes from a quality source.
Always keep a close eye on the label before you make a decision when trying to lose weight.
4. Vitamins And Minerals
This is one thing so many people completely ignore from a nutrition perspective. When you replace an actual meal with powdered products, then it needs to provide more than protein from a nutrition perspective.
If the label is lacking in micronutrients, then it may be best to find something more suitable. Never compromise your long-term health by settling in cheaper but less-packed dairy free protein powder brands.
We recommend: Huel Dairy-Free Meal Replacement Shake
How To Use Meal Replacement Shakes For Best Results
I generally advise my clients to use these supplements to replace their breakfast or a morning snack. The additional 10 to 20 grams of protein might help you with weight loss and management [6] and get you through a time where snacking could bring the worst results.
I’ve also seen athletes use smaller amounts after a workout session. This is mainly done to avoid snacking at a time when it would be better to get your body to burn away some more fat.
A dairy free meal replacement shake can be safely used as a post-workout protein supplement. It's an especially great choice if you're lactose intolerant but want the workout benefits associated with these supplements.
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The nice thing about protein powders is that you can turn it into a meal replacement or a weight gainer simply by adding other ingredients to your protein shake.
- Matt Weik, Personal Trainer
FAQs
Are Meal Replacement Shakes Good for Weight Loss?
Yes, dairy free meal replacement shakes are good for weight loss as long as they become part of a balanced and low-calorie diet. You should also note that for a healthy weight loss, these are not a replacement for all meals and that you’ll still need to get healthy food into you. Consider supplementing it with a balanced diet.
Can You Live Off Meal Replacement Shakes?
No, you cannot live off meal replacement shakes alone. They are mainly designed to replace snacks or breakfast and shouldn’t be used for every single meal. It’s a better idea to use them to cut down on unhealthy snacking during the day and lose weight as a result.
How Long Can You Stay On Meal Replacement Shakes?
You can stay on dairy free meal replacement shakes for many months at a time as long as they don’t replace too much of your food intake. Some of the best meal replacement shakes are designed to be taken indefinitely, especially to give you a jumpstart to the day. Ask your dietician to determine the best way to consume your nutritional shake and maximize their benefits.
Can You Replace 2 Meals a Day With a Protein Shake?
Yes, you can replace 2 meals a day with dairy free protein shakes, but this is not something you should do on a regular or prolonged basis. While the grams of protein per serving may support losing weight, you could end up deficient in other important nutrition. As such, only do this when your schedule gets too hectic to prepare for a full meal.
Which Meal Replacement Should You Try?
Do you need a meal worth replacing more than just your snacks? If so, consider trying out Instant Knockout Complete.
This dairy-free meal replacement shake has the proper nutrition to support your weight loss journey.
Its low-calorie servings and 26 essential nutrients may give you the energy you need to boost your exercise and make you fuller throughout the day.
Order today, and make sure to hit us up with your experience.
Our #1 Dairy-Free Meal Replacement Shake
Instant Knockout Complete
- Vegan-friendly ingredients
- Great for muscle growth and repair due to plant-based proteins
- Suitable for the heart with Omega-3 and 6
- Better mood with Chromium
- Get the BEST PRICE until the end of September
- Only available on the official Instant Knockout website
About The Author
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Dairy-free supplement drinks have been helpful especially for people who are lactose intolerant like me. I can freely take them, whenever and wherever!