meal replacement shakes for weight loss
Fitness,  Nutrition,  Weight Loss

Best Meal Replacement Shakes

Meal replacements refers to any food eaten or drunk as a replacement for a meal or part of a meal. These prepackaged meal substitutes contain a defined amount of energy and nutrients, although they differ significantly among products. Meal replacement shakes may replace one meal, say breakfast, or be the only source of nutrition, drunk as often as 5 to 6 times a day. Some of these meal substitutes give about 150 to 200 kcal, other products provide more than 400 kcal.

Despite its name “meal replacement shakes,” they are not meant to replace all your meals. It may appear to be the easiest and quickest approach to lose weight, but you cannot drink shakes alone. You cannot contain everything present in whole foods into a container. Like, you cannot find nutrients like antioxidants in meal replacement shakes.

Our human body does not see liquid calories as calories from real foods. Calories from meal replacement shakes will not satisfy you just like the calories found in actual meals will.

Meal Replacement Shakes and Weight Loss

Many dieters successfully lose weight by reducing their intake of calories. Generally, meal replacement shakes has few calories compared to an average meal. And these shakes contain some protein, carbs, finer, and fat.

But can meal replacement shakes help you lose weight? Some research shows that replacing one or two meals every day with a shake can help people lose weight. But in losing weight and keeping it off, one has to adapt a long term weight loss plan. Meal replacement shakes do not count alone. They may be nutritious and replace a meal but it cannot replace bad habits. They may be convenient but they will not work if they end up adding to a high-caily calorie count.

But can they help lose weight? Yes, but generally its effectiveness may depend on brands, what you are using them for, and the kind of lifestyle you have.

What to look for in meal replacement shakes

The best way to get the best results out of meal replacement shakes is to pair it with healthy snacks that can help turn it into a full-on meal. This will fill your body with nutrients that it require to keep you moving all throughout the day.

One should consume at least 325-400 calories, 15-25 grams of protein, 10-13 grams of healthy unsaturated fat, and 5 grams of fiber everyday. Or else, you will just be feeling hungry long before the next meal.

The best way to make sure that you are getting quality meal replacement shakes is to check and read the nutrition information and ingredients that each product has. Look for meal substitute meals that contain (per serving): at least 3 grams of fiber, less than 10 grams of sugar, 15 grams or more of protein (choose whey protein as it is considered the best), and more than 30% of Daily Value for its vitamins and minerals.

Or, you can also create your own meal substitute shakes using whey protein powder, fruit, milk (soy, dairy, almond), yogurt, and certain types of natural sweetener like honey. Homemade shakes can help you avoid excessive refined sugar and other added unhealthy ingredients.

Below are some shakes that you can get from stores and Amazon:

Orgain Organic Nutritional Shakes

These nutritional shakes manufactured by Orgain offers per serving with 21 gramss of organix plant-based protein (from pea, chia seeds, brown rice), 7 grams of organic dietary fiber, 3 grams of net carbohydrates, and 150 calories. Just mix it with water, milk or your preferred protein shake recipe for a quick breakfast or snack drink. You can also use them as part of your ingredient in baking to give your cakes, brownies, muffins, or cookies a protein- and energy-boost.

Orgain Organic Nutritional Shakes are healthy, on-the-go nutrition for men, women and children as meal replacement that help build lean muscle, muscle recovery, and pre- or post-workouts.


It is formulated with excellent ratio of protein, fiber, carbs, and fats. It allows you to control your hunger and helps you build muscle. With Idealshake, it is like eating a healthy meal, but on-the-go.

The company that manufactures Idealshake claims that their product contains 100 calories only and it helps block any hunger cravings for about 3 hours that helps limit your calorie intake. The company also offers a 30-day and 60-day meal plans while they suggest supplementing their shakes with IdealBars for perfect balanced meals.

For beginners, it may prevent you from binging out because they are packed with whey protein and with hunger-blocking Slendesta. With Idealshake, you do not have to cook anything. It comes chocolate and vanilla flavors. You may choose to just add water to the powder or mix the shake with fruits for a delicious smoothie.

Click Coffee & Protein Drink Mix

Coffee Protein from Click is a low calorie drink mix to curb your appetite, keep you energized, and helps in fat burning. It is a great breakfast meal replacement beverage, a midday pick-me-up, snack or a post-workout drink. Coffee & Protein drink mix comes with different flavors: mocha, vanilla latte, and caramel. You can drink it hot, iced or blended.

Coffee Protein from Click is a low calorie drink mix to curb your appetite, keep you energized, and helps in fat burning. It is a great breakfast meal replacement beverage, a midday pick-me-up, snack or a post-workout drink. Coffee & Protein drink mix comes with different flavors: mocha, vanilla latte, and caramel. You can drink it hot, iced or blended.

Each serving gives you 150 mg of caffeine from  double shot espresso coffee (not a coffee flavor nor made from synthetic stimulants) and slow-releasing proteins to suppress your appetite yet giving you the energy to get through the entire day.

Vega One All-In-One

Vega One All-In-One is a plant-based vegan protein powder formulated with real, whole food ingredients. For a satisfying meal substitute, you may pair it with your favorite fruit.

This product is a vegan certified, low-glycemic, gluten-free, and without dairy, whey or soy ingredients.

It offers 20 grams of premium, plant-based protein from hemp, pea, sacha inchi, and flax for full amino acid profile. It provides 50% of daily intake of vitamins and minerals from kale, broccoli, spirulina, strawberries and many more. It gives 25% DV fiber, 1.5 grams of omega-3, probiotics, and antioxidants.

Garden of Life Raw Organic Meal

Another on-the-go nutrition, Garden of Life Raw Organic Meal is recommended for post workout recovery that helps build lean muscle and boost energy. It provides 20 grams of organic plant protein with 44 superfood which includes organic grass juices, veggies and fruits, and 6 grams of fiber to keep you full. This vanilla protein protein shake provides 21 vitamins and minerals, probiotics, and enzymes for easy digestion.

Premier Protein Shakes

Premier Protein Shakes are packed in 11.5 oz bottle and for every bottle provides 30 grams of protein with all the essential amino acids, 160 calories, 5 grams of carbs, 1 gram of sugar, low fat, and 24 vitamins and minerals. This protein shakes brand is a recipient of the American Master of Taste Gold medal for its excellent tasting ready-to-drink protein beverages in 2015, 2016, 2017, 2018, and 2019.

Since these Premier Protein Shakes gives only 160 calories, you may want to pair it with a banana for additional 105 calories, 2 tablespoons of natural peanut butter giving you another 188 calories.

The shakes come in 4 delicious smooth and creamy flavors: chocolate, vanilla, caramel, and cookies & cream. These shakes are satisfying snack or workout fuel, and a great meal replacement.

Fit & Lean Plant Protein Meal Replacement Powder

This delicious, nutritious Fit & Lean Plant Protein Powder was voted as “Best Tasting Plant Protein by Muscle and Fitness Hers Magazine. The product is certified organic plant-based protein great for everyone who lives a healthy lifestyle.

This meal replacement beverage provides 20 grams of protein (from pea, fava beans, and rice), 6 grams of fiber, 3 grams net carbs, 2.5 grams of fat, and 130 calories for every serving.

Each serving also contains 28 organic fruits and veggies with 21 vitamins and minerals, probiotic for proper gut health, digestion and strong immune system.

Labrada Whey Protein Shake

Labrada Whey Protein Shake is an easy, convenient beverage that fits anybody that leads a very busy life. It offers 40 grams of quality protein to boost your metabolism and fast recovery, fortified with 22 vitamins and minerals for perfect meal replacement. You can have it as your snack with some celery sticks for additional 30 calories and 1 tablespoon of almond butter for another 98 calories.

Slimfast Original Chocolate Royale Meal Replacement Shake

This meal replacement shake from Slimfast is a delicious way to lose weight. It has a balanced formula of proteins, 24 essential vitamins and minerals. The formula is so special that it helps you keep full and satisfied for up to 4 hours. It has 4 grams of fiber for better digestion and a 10-gram of protein.. A single scoop of 26-gram serving contains a third of your recommended daily intake of many essential vitamins and minerals to keep your body strong all throughout the day.

Slimfast is an award-winning brand from Men’s Health and Ok! Magazine for best meal plan.

Homemade Meal Replacement Shakes

Cashew Butter Blueberries & Cream Shake

image: Love & Olive Oil

Blend blueberries and cashew butter for healthy load of fiber and healthy fats. Or, blend the following ingredients:

  • 1 medium ripe banana
  • ½ cup of frozen blueberries
  • ¼ cup of rolled oats
  • 1 tablespoon of cashew butter
  • ½ teaspoon pure vanilla extract
  • ¾ cup of unsweetened almond milk

Gingerbread Smoothie

image: MuscleEgg
  • 7 ounce of (2%) Greek yogurt
  • ¼ cup of frozen sliced banana
  • 2 tablespoons of almond butter
  • 1 tablespoon of molasses
  • 1 teaspoon grated ginger
  • ¼ teaspoon cinnamon
  • ⅛ teaspoon each of nutmeg and cardamom
  • 1 cup of ice cubes

Peanut Butter-Banana Breakfast

image: Everyday Good Thiking
  • 1 medium ripe banana
  • 1 cup of fat-free milk
  • ½ cup of fat-free plain Greek yogurt
  • 1 tablespoon of cocoa powder
  • 1 tablespoon of natural peanut butter
  • 6 ice cubes

Are meal replacement shakes for you to lose weight?

It can be yes since most dieters replace some of their regular meals with meal replacement shakes and it works for them. They are convenient on-the-go drink especially if you are leading a hectic, busy day while trying to lose some unwanted pounds. A good meal replacement shake offers you with a hunger blocker that help you feel full and satisfied for longer hours. They can also be good supplements for people having difficulty with getting a good balance of nutrition every day. Just be sure that you find the meal replacement shake that offers you with a good balance of proteins, carbs, fats, and other essential nutrients, vitamins and minerals.

Or, meal replacement shakes may not a way to lose weight for some. If you enjoy planning and cooking your meals, then go for it. Also, if you have a specific diet restrictions, you will need to check those meal replacement shakes.

The best way to find out the right meal plan is to consult your doctor or a licensed healthcare professional to help you find the right formula.

And at this time, it is up to you to decide how you want to lose those unwanted pounds. You may read other articles to help you decide.

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