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Top 10 Best Meal Replacement Shakes

last updated Apr 11, 2019
Most of today’s runners and athletes have no time to prepare a proper home-cooked meal before they leave for work, school, or the gym. With just a short time left for meal-planning, they have to make the best use of it to ensure they provide proper supplements to the body. Portable meal replacement shakes are convenient because they can be taken on the go and provide the protein, carbs, and vitamins needed to fuel the muscles of athletes and help them to achieve their goals. You should also consume them because they can suppress your appetite and aid in weight loss. If these seem like what you would want, below is our list of the top 10 best meal replacement shakes any runner or athlete should consider when looking to achieve their training goals.

In a Hurry? The test winner after 18 hrs of research

icon
Garden of Life
96.2/100 our score
Materials
96
Effectiveness
98
Portability
97
Value
95
Taste
95
Garden of Life
Why is it better?

100% organic food

Free of banned substances

A perfect on-the-go meal

Contains no GMOs or hormones

In a Hurry? Editors choice:
Garden of Life
Test Winner: Garden of Life
Amazon Link
Researched Sources
5
Researched Sources
Reviews Considered
2000
Reviews Considered
Hours Researching
18
Hours Researching
Products Evaluated
25
Products Evaluated
Last Updated:
By Brian Price:

With this update, we added three new products to the list; Orgain Organic, Premier Protein, and Muscle Milk. All of these replacement shakes are great tasting and come highly reviewed.

Sorting Options
Materials Effectiveness Portability Value Taste By Default
Rank
PictureProduct
Name
Rating
Shops
#1
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
96.2
Materials
96 %
Effectiveness
98 %
Portability
97 %
Value
95 %
Taste
95 %
Price Comparison Last Updated (20.08.19)
Amazon Link
$25.54
#2
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
95.4
Materials
97 %
Effectiveness
95 %
Portability
96 %
Value
94 %
Taste
95 %
Price Comparison Last Updated (20.08.19)
Amazon Link
$31.20
#3
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
94.2
Materials
97 %
Effectiveness
98 %
Portability
94 %
Value
97 %
Taste
85 %
Price Comparison Last Updated (20.08.19)
Amazon Link
$49.25
#4
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
92
Materials
95 %
Effectiveness
93 %
Portability
94 %
Value
90 %
Taste
88 %
Price Comparison Last Updated (20.08.19)
Amazon Link
$17.98
#5
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
91.4
Materials
92 %
Effectiveness
93 %
Portability
92 %
Value
95 %
Taste
85 %
Price Comparison Last Updated (20.08.19)
Amazon Link
$23.20
#6
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
89.6
Materials
93 %
Effectiveness
90 %
Portability
90 %
Value
91 %
Taste
84 %
Price Comparison Last Updated (20.08.19)
Amazon Link
$31.97
#7
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
88.8
Materials
95 %
Effectiveness
87 %
Portability
91 %
Value
86 %
Taste
85 %
Price Comparison Last Updated (20.08.19)
Amazon Link
$26.39
#8
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
87.4
Materials
84 %
Effectiveness
85 %
Portability
90 %
Value
83 %
Taste
95 %
Price Comparison Last Updated (20.08.19)
Amazon Link
$6.97
#9
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
86.2
Materials
80 %
Effectiveness
91 %
Portability
90 %
Value
80 %
Taste
90 %
Price Comparison Last Updated (20.08.19)
Amazon Link
$35.88
#10
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
84
Materials
90 %
Effectiveness
92 %
Portability
75 %
Value
89 %
Taste
74 %
Price Comparison Last Updated (20.08.19)
Amazon Link
$70.00

Top 10 Best Meal Replacement Shakes

1. Garden of Life

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
96.2
Garden of Life
Amazon Link
Materials
96
Effectiveness
98
Portability
97
Value
95
Taste
95
best offer for today
Amazon Link
$25.54
Pros:

100% organic food

Free of banned substances

A perfect on-the-go meal

Contains no GMOs or hormones

Cons:

Contains many ingredients, which can be confusing

The taste may not be great

The organic meal replacement contains the nutrition required by runners and athletes to achieve greatness, including 5 grams fiber, enzymes, probiotics, and minerals. It also contains vitamins, less than a gram of sugar, and healthy fat. You will be able to satisfy your hunger with this organic on-the-go meal, packed with incredible nutrition.

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Trusted by Sport

It contains no banned substances and is ideal for sports. The nutritional supplement assures runners that it has been tested by the sports anti-doping lab and found to be free of any prohibited substances.

USDA Organic

The company has shown a great deal of commitment toward clean ingredients, with 100% organic feed. It contains no prohibited pesticides, herbicides, or fungicides. There are also no hormones or GMOs.

Cost and Value

Having been tested by the world class sports anti-doping lab and found to be free of any prohibited substances, it qualifies to be a nutritional supplement of choice. In addition, the price is pocket-friendly.

2. Soylent

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
95.4
Soylent
Amazon Link
Materials
97
Effectiveness
95
Portability
96
Value
94
Taste
95
best offer for today
Amazon Link
$31.20
Pros:

Soylent is nutritional and ready to drink

A complete meal replacement

Convenient nutrition with 20 percent of daily vitamin needs

Plant-based and vegan-friendly

Cons:

The cost can be a bit high

Some users have fallen sick after using Soylent

Soylent’s Classic Cacao flavor not only has a sweet subtle taste but also contains no added caffeine. This on-the-go ready-to-drink meal delivers 400 kcal, with about 26 vitamins and another 20g of plant-based protein. Runners and athletes who have skipped breakfast can pack this replacement meal and have it on the go for complete nutrition.

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20g of Soy Protein

Soylent’s soy protein isolate delivers a smooth texture and is filled with a robust amino acid profile. Professional athletes know the importance of soy protein and would be glad to add it to their diet.

500mg Omega-3s

Soylent is also a great source of high-quality monounsaturated fats, with 0g of trans fat for every serving, thanks to the high oleic sunflower oil in it.

Cost and Value

Each ingredient in Soylent is carefully chosen to help deliver a delicious meal that anyone can take with them to wherever they are going. It only costs a few dollars.

3. IdealShake

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
94.2
IdealShake
Amazon Link
Materials
97
Effectiveness
98
Portability
94
Value
97
Taste
85
best offer for today
Amazon Link
$49.25
Pros:

Blocks hunger for 3 hours

Reduces calories and helps to lose

Contains all-whey protein to nourish the body

Promotes lean muscle mass

Cons:

Can be a bit light or watery

The aftertaste can be terrible

The truth is that hunger and cravings can be very difficult to control or block. Even reducing your calorie intake is not a guarantee you will lose weight as you wish to. Fortunately, there seems to be a practical solution that will allow you to sip through a straw and not worry about your weight. IdealShake is simple yet deliciously tasty as well.

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Hunger Control

IdealShake is celebrated for being able to block or suppress hunger for up to 3 hours. Once you are able to control your hunger, you can be able to avoid unnecessary eating and weight gain.

Promotes Lean Muscle

With 11g of whey protein contained in virtually all serving, the supplement is designed for daily exercise and could help to speed up the process of fat loss.

Cost and Value

Athletes who have the desire to control their cravings by reducing calories and promoting weight loss should try IdealShake. It is also affordable and could block hunger for 3 hours.

4. Pure Protein

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
92
Pure Protein
Amazon Link
Materials
95
Effectiveness
93
Portability
94
Value
90
Taste
88
best offer for today
Amazon Link
$17.98
Pros:

Contains protein that helps to build muscle

Prepares the athlete to perform

Delivers the benefits of whey protein

Makes a great pre- and post-workout

Cons:

Some users fall sick after using the product

The chocolate may not taste like chocolate

As an athlete, you need to fuel your muscles and improve your athletic performance. Pure Protein is packed with all the benefits of whey protein. Protein is the basic building block of the muscles and could give you strength. A high-protein diet with complex carbs is all an athlete needs to take his or her performance to another level.

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Improve Athletic Performance

Pure Protein is designed to build muscle and provide strength for overall improved performance. Therefore, only consume it when you are ready to perform.

Delivers the Benefits of Whey Protein

Any professional athlete cannot overlook the importance of whey protein derived from milk. Pure Protein contains the essential amino acids the body requires to support lean muscle and provide strength.

Cost and Value

Whether you are looking to improve your athletic performance or get all the benefits of whey protein while jogging or doing any other form of exercise, you can count on Pure Protein to support your cause. It is pocket-friendly as well.

5. Vegansmart

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
91.4
Vegansmart
Amazon Link
Materials
92
Effectiveness
93
Portability
92
Value
95
Taste
85
best offer for today
Amazon Link
$23.20
Pros:

Contains five different plant-based proteins

Contains fruits and vegetables with antioxidant properties

The 22 vitamins and minerals support normal cell function

200g of Omega-3 support a healthy brain

Cons:

The smell of the supplement may not appeal to all

The aftertaste may be unpleasant

Vegansmart is yet another meal replacement shake that has appealed to the taste of many runners and athletes. It is a great source of nutrients and delivers a full meal with just a few scoops. It contains 20g of plant-based protein and is suitable for the whole family. For optimal result, you can have two or more servings daily.

Read more

Complete Protein Blend

Vegansmart boasts five different plant-based proteins with all the essential amino acids your body needs when exercising or building muscle. They are available in the right proportions and can help to repair muscle tissue.

Whole Food Complex

With 9 different highly-nutrition and colorful fruits, you will be sure to enjoy antioxidants and polyphenols. All these together with flavonoids can help to support your overall wellness.

Cost and Value

Not only does it contain a blend of plant-based protein, but also boasts naturally-occurring antioxidants and flavonoids that can be very beneficial to the body. The cost is never far away from reach.

6. RSP TrueFit

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
89.6
RSP TrueFit
Amazon Link
Materials
93
Effectiveness
90
Portability
90
Value
91
Taste
84
best offer for today
Amazon Link
$31.97
Pros:

Contains grass-fed Whey protein and real food ingredients

Is a great post-workout, on-the-go nutrition option, and anytime meal replacement

Makes a nutritious breakfast

Aids in recovery after a workout

Cons:

The aftertaste can be unpleasant

Can be grainy

RSP TrueFit has proven to be very effective in maintaining your weight management goals. Not only is it great tasting, but also well-balanced and contains high-quality protein. It contains 16 essential vitamins as well as highly beneficial minerals. The 8g of fiber helps in suppressing appetite, making you feel fuller for longer. With only 4g of net carbs, this brand qualifies as a low carb diet.

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Weight Management

TrueFit is suitable when you want to keep your weight in check. It contains fiber that will keep you fuller for longer and is a great low carb diet.

Grass-Fed Protein

TrueFit boasts grass-fed Whey Protein, with high-quality probiotics. If you are looking for whole food nutrition, you can be sure they will deliver.

Cost and Value

For many runners and athletes, weight management goals often top the list. This grass-fed Whey protein is an effective weight manager with fiber to help suppress appetite. It is also affordable.

7. Orgain Organic

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
88.8
Orgain Organic
Amazon Link
Materials
95
Effectiveness
87
Portability
91
Value
86
Taste
85
best offer for today
Amazon Link
$26.39
Pros:

Certified organic, clean ingredients

Free of soy, artificial colors, flavors, and preservatives

Comes ready to drink

Cons:

May have some quality control issues

This product is sourced from extremely clean, organic ingredients. Users found it did a good job of filling them up without slowing them down so it's great as a meal replacement. It comes already portioned in individual containers for ease of use and isn't that expensive considering the quality of the organic ingredients.

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Materials

All of the ingredients are certified organic. The protein is sourced from grass-fed and finished dairy and it's non-GMO as well as kosher. It is also free of artificial colors, flavors, and preservatives.

Effectiveness

User's found that it did a good job of filling them up, which is its purpose as a meal replacement shake. It didn't slow them down by being too heavy, however.

Portability

It comes in easy to use 11 oz. individual portions.

Value

Not the cheapest option but definitely a good deal considering the quality of the ingredients.

Taste

Most users enjoyed the flavor although some felt it tasted a bit strong.

8. Premier Protein

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
87.4
Premier Protein
Amazon Link
Materials
84
Effectiveness
85
Portability
90
Value
83
Taste
95
best offer for today
Amazon Link
$6.97
Pros:

High protein and low calories

Tastes really good

No soy or artificial colors

Gluten-free and certified kosher

Cons:

Some people had shipping issues

This one comes individually packaged for ease of use and also tastes great, having won awards in that category. It is high in protein while being low in calories and it contains no artificial colors, no soy, and is gluten-free and kosher.

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Materials

The ingredients are pretty clean and it contains no artificial colors and is soy and gluten-free. It is also certified kosher.

Effectiveness

Users reported that it did a good job of helping them feel satiated. A lot of people liked that it is high in protein while also being low in calories.

Portability

It comes in pre-packaged 11 oz. containers so it's easy to drink on the go without having to prepare anything.

Value

It's a little less expensive than other options on our list but no less highly reviewed.

Taste

One of the most highly rated products on our list when it comes to this factor.

9. Muscle Milk

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
86.2
Muscle Milk
Amazon Link
Materials
80
Effectiveness
91
Portability
90
Value
80
Taste
90
best offer for today
Amazon Link
$35.88
Pros:

Very effective

Tastes good

Ready to drink

Contains essential vitamins

Cons:

More expensive than other options

This company has become very popular and for good reason. They make good products that are very effective. This one is high in protein while being relatively low in calories. Users thought it tasted great and enjoyed the portability and value.

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Materials

While it doesn't use organic ingredients like some other options, it has 25 grams of protein to 160 calories. It also contains phosphorous, calcium, and vitamins A, C, and D all of which are essential for healthy bones and overall healthy bodily functioning.

Effectiveness

Muscle Milk has become very popular with athletes because their products do a great job of helping you to recover while maintaining and building lean muscle mass. This one is no exception.

Portability

It comes in easy to take with you 14 oz. shakes so you don't have to prepare anything.

Value

Slightly more expensive than other products on the list but still a good deal.

Taste

Users reported that the enjoyed the flavor.

10. Keto Chow

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
84
Keto Chow
Amazon Link
Materials
90
Effectiveness
92
Portability
75
Value
89
Taste
74
best offer for today
Amazon Link
$70.00
Pros:

Ultra low carbs

Complete nutrition for the typical nutritional ketosis

Supplies the body with electrolytes to make up for any deficiencies

Makes a perfect on-the-go meal

Cons:

Not every athlete will like the taste

May not smell great to everyone

The drink mix makes a complete keto meal instantly. While it is not meant to be a replacement for bacon and steak, it makes a great meal for any time of the day. Whether you are late for a meeting, need to have breakfast in your car, stuck in traffic and needs a snack, or want to hit the gym while having a meal to supplement, Keto Chow is an excellent addition to your snacking program.

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A Complete Keto Meal

Keto Chow is designed to be complete nutrition ideal for Nutritional Ketosis. It mixes easily and makes a complete keto meal.

On-the-go Meal

As a busy athlete or runner, you are always in a hurry to accomplish your runs and resume your work or school life. Keto Chow can be packed for breakfast as you head to the gym or work.

Cost and Value

It provides one-third of your daily electrolyte needs, with protein and vitamins to supplement your daily intake of the same. You can also pack and have it on the go. It is quite affordable as well.

Criteria Used for Evaluation

Materials

This is a critical factor to consider because your entire health depends on it. You have to pay close attention to what makes up the food you are going to consume. The result of consuming unhealthy ingredients can be fatal. With several brands available today, it is a challenge for many people to select the best shakes for their nutrition plan. Going through the list of ingredients will help you determine whether you are consuming a healthier option or not. Some of them may contain excess sugar, preservatives, or any other ingredients considered to be potentially harmful to the body. In addition, every product is different, with different ingredients and in different quantities. While some may be high in sodium, others have less or none of this element. Those with high amounts of sodium in them may not be ideal for individuals who have a problem with their blood pressure. This makes it very important for individuals with blood pressure issues to carefully go through the list of ingredients and ascertain that little to no sodium is used to make their ideal product before they can make the ultimate purchase decision. Others still may contain potentially harmful preservatives or excess carbs and sugars, which may risk the life of some consumers. In particular, excess sugar and carbs can be unhealthy for individual athletes with blood sugar issues. In addition, if you are trying to lose weight, you obviously do not want anything that may suggest excess carbs or sugar.

Considering the ingredients used could also help you to avoid unhealthy shakes. If anything, they are meant to help you resist cravings or the urge to indulge in processed foods and food items that can be unhealthy. For many people, the biggest challenge when it comes to losing weight is the substantial amount of time required to prepare a proper meal at home. Today, most people do not have the luxury of time. As a result, they resort to fast foods that are an unhealthy food option, which they consume in large amounts to satisfy their hunger. Unfortunately, processed sugars, salts, and fats found in these fast foods lead to more intense cravings for these types of foods. Therefore, the more they eat these foods the more want them, thereby causing them to develop very unhealthy habits as far as food choice is concerned.

Fortunately, the emergence of meal replacement shakes has given people healthier food alternatives, which they can pack when in a hurry for later consumption. Therefore, you can grab your pack when in a hurry or when stressed on your way to work and you can be sure you will have a healthier breakfast or lunch than you would have if you ended up in a fast food joint. Note that fast foods seriously thwart your weight loss efforts and may lead to serious heart health issues. Overall, avoid meals full of sugar, preservatives or other artificial ingredients, and refined carbs. Not only do they lack beneficial nutrients, but may also threaten your health.

Effectiveness

Since you are looking to replace your regular meal with a diet that contains all of the essential nutrients your brain, body, and organs need to function normally, you need to ensure it contains all of the major nutrients. These nutrients should also be balanced or in the right proportion. For instance, as an athlete, you need a sufficient amount of protein to help repair worn out muscle tissues. In this regard, you should aim for a minimum of 15g of protein per serving. Whether you are a runner, a bodybuilder, or an athlete who participants in ball games and team sports, you need to constantly repair your muscles or eat food that will build them and boost your strength. This makes the amount of protein per serving very important. Typically, the more the protein content the better. On the other hand, fiber should also be available in sufficient amounts, typically more than 3 grams per serving.

Overall, they are known to provide all of the essential nutrients you would not ordinarily find in regular meals. Look for shakes with 200-400 calories and a substantial amount of protein, carefully balanced with carbs, fiber, and essential vitamins and minerals to make your meal complete. While it is recommended to consider these amounts of calories, you should also keep in mind that their nutrient compositions may vary substantially, with different amounts of protein, carbs, and even fat. Ideally, they are meant to provide nutrients that are generally lacking in traditional diets. With all the nutrients you can only consume in a home-based and home-prepared meal, these shakes are your ideal option when you are looking to replace your regular meal and lose weight in the long-term. It is often challenging to cut back on calories whilst getting all of the essential nutrients your body needs to function optimally. Indeed, they are fortified with nutrients that can be used to fill an athlete’s nutrient gap while also cutting back on calories.

Portability

It is for this reason that meal replacement shakes are referred to as on-the-go meals. Portability is a very crucial factor to consider. Many people, including athletes and runners, are always busy and rarely have time to prepare a good meal or take their supplements at home. Therefore, you should consider how portable your ideal food supplement is. Remember you are going to replace your breakfast, lunch, or dinner, and you need to have your alternative on the go. You should be able to pack your ideal supplement and consume it on your way to the gym, work, or school. If you cannot carry it to wherever you are going, you may want to change your choice and go for a more portable alternative. This will save you plenty of time in the end and you will be glad you chose a portable alternative. Today’s super busy work or school lifestyle requires a great deal of convenience.

Value

The truth is that many meal replacement shakes out there are not cheap. You will have to spend anywhere from tens to hundreds of dollars. If you are not ready to part with that kind of money, then this option is not for you and you should stick to your routine diet. However, you should also keep in mind that expensive does not always equate to good quality. Similarly, finding the cheapest brand on the market because you are on a budget may also give you the results you are looking for. Therefore, you should always find a balance between cost and quality. Always try to avoid both extremes. You don’t have to break the bank so that you can be able to afford a meal replacement. The general perception out there is that the most expensive ones are of the best quality. While there is some truth to that notion or perception, this may not always be true.

You may also not be able to buy them in bulk and only spend negligible pennies per serving, spread across the week or month to give you good value for money, but this does not mean you can’t save some money. In fact, you can be on the lookout for discounts or any other offers that could help you get good value for your money. Many people would agree they are as expensive as eating out in a decent restaurant, which can get very expensive if you do so on a daily basis. Regardless, ensure you do your due diligence to ensure you get the best quality at the best price. By comparing prices and choosing the most pocket-friendly alternatives, you can be able to save money in the long-run. Don’t go broke buying the most expensive shakes on the market.

Taste

While it's not the most important thing, it's really nice if you can actually enjoy your meal replacement shake. Let's be honest, a protein shake is never going to be as delicious as a full meal but that doesn't mean you have to torture yourself. With so much competition out there, meal replacement shake manufacturers have had to make sure that their products taste good to be able to compete in a very crowded marketplace. So long gone are the days of simply horrible tasting shakes. We made sure to choose products for this list that had a lot of positive reviews when it came to the flavor. By considering over 2000 reviews from a wide variety of people we were able to bring you a really well-rounded opinion of the flavor of each product.

Expert Interviews & Opinions

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Don't X out food completely, it wouldn't be healthy

When choosing a meal replacement drink, they are perfectly fine as long as its once in a while, and they have a nutritional hold to them. One that fills your stomach without ruining your weight loss efforts.

Talk to your doctor

Meal replacement drinks were made for those gym fanatics that need an extra nutritous boost before or after a workout, they have now moved mainstream. Make sure when finding one for you, to check with your doctor before supplmenting any food from out your day.

Other Factors to Consider

Bottom Line

Selecting the best meal replacement shake requires that you consider several factors, including the ability to support weight loss goals, the ingredients used, flavor, and even budget among other factors. The amount of protein, carbs, and fiber per service is also an important point to note. Do not forget to look at the taste of the supplement, as you do not want to have a horrible aftertaste every time you consume your supplement. Athletes and runners look for these types of supplements to ensure they lower the number of calories consumed for overall weight loss.

Frequently Asked Questions

q: What are meal replacement shakes?

a:

These are healthy food alternatives packed in a bottle or can, usually in powder form and can be mixed with water or milk to make them ready for consumption. They provide the body with the same nutrition you would ordinarily receive in a complete meal.

q: What is the difference between a protein shake and meal replacement shake?

a:

Many people often fail to notice the difference between the two. However, just as the names suggest, protein shakes are saturated with proteins and supply athletes with the proteins they need to build muscle and strength. They provide the extra calories required to make up for the deficiency. In contrast, meal replacement shakes help to achieve the nutrition delivered by a full meal. This means you do not need to consume an entire meal to get all the essential nutrients your body needs, as they are all available in a simple bottle or package.

q: How is a protein shake different from a meal replacement shake?

a:

The major difference is in the ingredients used. While a protein shake is primarily made of whey protein, the latter features vitamins and minerals as part of the ingredients, making it a complete and all-rounded meal. In addition, the former is taken to supplement a balanced diet whereas the latter can be used to completely replace a meal.

q: Why would I need meal replacement shakes?

a:

They are a healthier alternative to fast foods. They are also great if you are busy and looking for a quick breakfast idea, as they are a nutritious alternative, without the saturated fats commonly found in processed foods. They are also better than skipping meals.

q: How can I choose the best meal replacement shake?

a:

Your ideal choice should be high in protein and low in net carbs. Excess carbs can be converted into sugar, which is later converted to fat and stored in the body.

q: How many calories should a meal replacement shake contain?

a:

It should typically contain somewhere between 200-400 calories. This will ensure there are no excess calories that can be stored in your body as fat.