There are a lot of reasons why someone may want to drink their calories in the form of a meal replacement shake. Strength athletes or hard-gainers who need to eat thousands of calories a day may not be able to stomach another bite of solid food. Busy gymgoers can use meal replacements to supplement their diet and hit their daily macros. Average consumers might just need a quick and healthy meal on a busy day to fill them up. Generally, meal replacements are full of protein, carbs, fats, and vitamins to fuel the body with what it needs. Better yet, they’re way more convenient than breaking out the Dutch oven when you’re in a pinch for sustenance.
When it comes to choosing the best meal replacement shake, it’s important to find a product based on your personal preferences and fitness goals. That’s why, after trying many, many meal replacements ourselves, we’ve landed on a wide selection of the best meal replacement shakes that suit a variety of nutritional needs and dietary goals.
Best Meal Replacement Shakes
- Best Meal Replacement Shake: Transparent Labs MRP
- Best Meal Replacement Bar: Legion High Protein Bar
- Best Meal Replacement for Protein: Transparent Labs MRP
- Best Meal Replacement Shake for Digestion: HLTH Code Complete Meal
- Best Keto Meal Replacement Shake: HLTH Code Complete Meal
- Best Meal Replacement Shake for Bulking: Transparent Labs Mass Gainer
- Best Low-Carb Meal Replacement Shake: HLTH Code Complete Meal
- Best Vegan Meal Replacement Shake: Rootana
- Best Meal Replacement Shake for Weight Loss: Kaged Clean Meal
- Best Meal Replacement Shake for Diabetes: 310 Meal Replacement Shake
- Best Meal Replacement Shake for Elderly: 310 Meal Replacement Shake
- Best Vitamin-Rich Meal Replacement Shake: Rootana
Note: The content on BarBend is meant to be informative in nature, but it shouldn’t take the place of qualified medical advice. If you’re looking to make a significant change to your diet and training regimen or replace a significant percentage of your food with meal replacements, please consult your medical professional first.
Meal Replacement Shake Video Review
Like the meal replacement shakes on this list, our video review is convenient, easy to digest, and loaded with useful stuff. Check it out to gain even more insight into how we tested and picked the best meal replacements on the market.
Best Meal Replacement Shake
The best shake on our list boasts a formula that may help with digestion and satiation, as well as recovery — plus, it tastes delicious, and contains no synthetic/artificial fillers, creamers, or soy protein.
Transparent Labs MRP
Transparent Labs MRP really does check a lot of boxes. For one, it’s incredibly satiating — meaning it can help keep you full for a long time. That said, the 210 to 220 calorie count per scoop is a bit lighter than other meal replacements on the market. The satiation is in part due to the macros here, which include 7g of fat, 19g of carbs, and 24g of protein per each three-scoop serving for the Chocolate flavor (Vanilla has 16 grams of carbs). You’ll also find five grams of fiber here, which can pass through your body without being absorbed, potentially aiding more in satiation.
Transparent Labs MRP provides 19g of slow-digesting carbs, 24g of protein, and only 7g of both sugar and fat. It also contains MCT oil and bone broth, which can help with gut health, and boasts a moderate 220 calories per serving.
The MCT oil can also help your body digest this supplement, as it may assist your gut microbiome in absorbing all the nutrients. (1) Plus, this meal replacement packs additional minerals (including iron, calcium, potassium, and sodium). This product does not contain any artificial colors or flavors, which is a huge plus for those who steer clear of artificial ingredients. However, this supp only comes in Chocolate or Vanilla, which may be limiting for some.
Who Should Buy Transparent Labs MRP
- Those looking for a shake that will truly replace a meal — this stuff can help keep you full thanks to the generous amount of carbs and fiber in this powder.
- People who have sensitive stomachs may find this meal replacement to be easier on digestion thanks to the MCT oil.
- Folks who want to replenish lost carbs after their workout will appreciate the 19g in the Chocolate flavor.
Who Shouldn’t Buy Transparent Labs MRP
- Anyone looking for a low-carb supplement can find other meal replacements with leaner formulas.
- Athletes who want more than two flavors to choose from as this meal replacement only comes in Chocolate and Vanilla.
- If you’re looking for a meal replacement that includes probiotics, you’ll want to look elsewhere.
From digestion to taste, Transparent Labs’ meal replacement checks most of the boxes on our list, and can truly provide a nutritious meal without any artificial colors or flavors. Many will appreciate how much work each calorie in this formulation can do in regards to keeping them full and providing tons of micronutrients to fill in dietary gaps.
[Related: The Best Types Of Supplements For Performance, Weight Loss, and Health]
Best Meal Replacement Bar
Protein bars are a great meal replacement option for anyone on the go — they’re easy to travel with, and you can simply throw them in your gym bag for a post-workout pick-me-up. This pick checks a lot of essential boxes when you need a quick meal on the go.
Legion High Protein Bar
These bars pack 20 grams of whey protein concentrate, milk protein isolate, and whey protein isolate to help feed your muscles and potentially prevent catabolism. Combine that with 24 grams of carbs to help give you much-needed energy, and you’ve got an ideal meal replacement. You’ll also receive 12 grams of fat per bar to help balance the macros. The lower calorie count of 250 calories per bar is less than most meals/meal replacements, so this would count as a small meal or snack. Despite that, the friendly macro split of about 2:2:1 protein to carbs to fat replicates a meal’s macro profile well.
Legion High-Protein Bar has 20g of protein, 24g of carbs, and 12 grams of fat per bar. It slots in at 240 calories, and there’s only 4g of sugar per bar, which is pretty low considering some bars have up to 20g. Plus, the protein comes from a combination of whey protein isolate and whey protein concentrate, which makes for a balanced, stable blend.
You can purchase High Protein bars in either Chocolate Chip Cookie Dough or Chocolate Peanut Butter flavors — both of which are naturally sweetened. The price per box is about $39.99, though you’ll receive a discount for automatic shipments. That puts the price per bar at around $3.33, which is much more cost-effective than grabbing something at the convenience store (and likely much healthier too).
Who Should Buy the Legion High Protein Bar
- Those who prefer their meal replacement to be in a bar form. Sometimes chewing can help with feeling fuller if you’re on a diet or deep into a cutting phase.
- Folks who are looking for a well-balanced macro profile will like the 2:2:1 protein to carbs to fat ratio with these bars.
- Athletes who are into chocolate-flavored bars, since Chocolate Chip Cookie Dough and Chocolate Peanut Butter are the only flavors available.
Who Shouldn’t Buy the Legion High Protein Bar
- Folks who are looking for a higher protein content — you may be better off opting for a shake, which could contain 25 to 30 grams per serving.
- Those who dislike chocolate-flavored products. The vanilla squad may want to take a look at other picks with more flavor variety.
- Those who are on a low-carb or keto diet may want to look for options with fewer carbohydrates — there are 16 grams of them per serving here.
While you won’t get as high of a protein content as you would in many meal replacement shakes, these bars are tasty and still pack in up to 20 grams of high-quality whey protein isolate per bar — plus, they make on-the-go protein intake easy and enjoyable. You won’t have to worry about one of these bars spilling in your gym bag.
Best Meal Replacement for Protein
While this pick still offers healthy, whole ingredients and extra minerals, it packs 24 grams of protein into each meal. This is ideal for those who are looking for a meal replacement that doubles as a protein supplement.
Transparent Labs MRP
Protein plays a big role in satiety since it takes more energy to digest, and this pick contains 24 grams of blended protein per serving — so though it’s relatively low in calories, the high protein content can help keep you fuller longer. (2) A bonus is that the protein in this supplement can also help with muscle growth in addition to satiety.
Transparent Labs MRP provides 19g of slow-digesting carbs, 24g of protein, and only 7g of both sugar and fat. It also contains MCT oil and bone broth, which can help with gut health, and boasts a moderate 220 calories per serving.
This powder has five grams of fiber and only seven grams of sugar. Plus, it’s loaded with minerals including calcium, iron, sodium, and potassium, and only seven grams of sugar. It comes in Chocolate and Vanilla, both of which are objectively tasty.
Who Should Buy Transparent Labs MRP
- Anybody who wants a shake that’s high in protein and low in calories will like this formula — it’s got 24 grams of protein per serving with only 210 calories (for the Vanilla flavor).
- Those who are trying to limit their sugar intake will appreciate that this supp only contains seven grams of sugar per serving.
- Athletes who are trying to grow their muscles will like that this product has a high protein content of 24 grams.
Who Shouldn’t Buy Transparent Labs MRP
- Customers who are looking for a high-calorie meal replacement can find products with more than 210 to 220 calories per serving.
- Anyone who’s trying to gain weight and needs a supplement higher in carbs than this product’s 19 grams.
If you’re looking to keep the calories low but the protein high, this meal replacement will check those boxes — with 24 grams of protein, 210 to 220 calories, and additional minerals, Transparent Labs MRP can help keep you satisfied until your next full meal.
Best Meal Replacement Shake for Digestion
Standard protein powders can give folks digestion issues. And when you add more protein and calories to the mix, those problems can amplify. Here’s our pick to help alleviate any potential stomach and digestion snafus.
HLTH Code Complete Meal
This meal replacement powder is easy to consume on the go, has 27 grams of protein, 13 grams of carbs, 27 grams of fat, and comes in two delicious flavors — Creamy Vanilla and Chocolate Macadamia. For anyone concerned with how their body may process a hefty meal replacement shake, this shake is packed with ingredients to aid in digestion — such as apple cider vinegar, digestive enzymes, probiotics, and fiber — that all work synergistically to help you get the most out of your meal replacement, and improve gut health. This powder is also derived from a plethora of protein sources such as egg whites, whey, and hydrolyzed grass-fed collagen.
HLTH Code is delicious, offers 27 grams of protein with 400 calories, and contains up to 25 vitamins and minerals. It's also insanely satiating, which means you're getting a lot of bang for your buck with each serving. Save 15% with code BARBEND.
HLTH Code contains 15 meals per bag, making it just four dollars per serving, and a low-cost and delicious meal for you to make at home, or on the go. At 400 calories per serving, packing 25 vitamins and minerals, and with no artificial ingredients added, this shake is tasty and nutritionally sound. It also includes nine grams of fiber, which puts net carbs at four grams per serving.
Who Should Buy HLTH Code Complete Meal
- Anyone who’s looking for gut health perks from their meal replacement will like the ingredients here.
- Athletes who have sensitive stomachs may benefit from this replacement shake.
- Folks who want a formula that contains a blend of proteins, such as egg whites, whey, and hydrolyzed grass-fed collagen.
Who Shouldn’t Buy HLTH Code Complete Meal
- Customers who are looking for a higher carb source option. This only contains 13 grams of carbs per serving.
- Folks who want more flavor options than Creamy Vanilla and Chocolate Macadamia may want to look elsewhere. That said, we love the way these flavors taste.
We love this formula for many reasons, but its gut health and digestive-supporting ingredients are top-notch. That’s why it’s our favorite meal replacement for high protein without the bloating and digestive issues that other meal replacement formulas may cause.
[Related: The Real Pros And Cons Of The Bodybuilding Lifestyle]
Best Keto Meal Replacement Shake
The keto craze has reached new heights, and many companies are trying to cash in. We’ve tried many keto-focused meal replacements, but we found HLTH Code’s Complete Meal to be head and shoulders above the rest.
HLTH Code Complete Meal
More than half of the calories in HLTH Code’s formula are from fat, with another quarter coming from protein, so dieters who follow a high-fat diet can take this supplement and not worry about exiting ketosis.
HLTH Code is delicious, offers 27 grams of protein with 400 calories, and contains up to 25 vitamins and minerals. It's also insanely satiating, which means you're getting a lot of bang for your buck with each serving. Save 15% with code BARBEND.
It also has both omega-3 and omega-6 fats, MCT powder (which is part of its Healthy Fats Blend and may help you stay in ketosis), collagen, is free of GMOs, and is made in an FDA-approved facility. Also, while HLTH Code has 13 grams of carbs, only four are net carbs. The other nine come from fiber, which is passed through your body and not digested.
Who Should Buy HLTH Code Complete Meal
- People who follow a ketogenic diet and need a low-carb formula will like that this product has only four grams of net carbs, and is high in both fat and protein.
- Folks who want both omega-3 and omega-6 fatty acids, as well as MCT powder, included in their meal replacement.
- Anyone who likes chocolate or vanilla flavors will like this product’s Chocolate Macadamia and Creamy Vanilla varieties.
Who Shouldn’t Buy HLTH Code Complete Meal
- Athletes who want more carbohydrates for performance — this product is low in carbs.
- People who aren’t on a keto diet and eat a moderate amount of fat already.
- People who want more flavor options — Complete Meal comes in just two.
Though it’s on the pricier side and comes in just Creamy Vanilla and Chocolate Macadamia, Complete Meal offers a moderate-calorie meal replacement formula that contains a good amount of nutrients and is ideal for high-fat diets like keto.
[Related: Intermittent Fasting 101: A Guide To Benefits, Muscle Gain, and More]
Best Meal Replacement for Bulking
For some athletes, the idea of a meal replacement isn’t to replace food but to act as an additional meal to meet increased calorie and nutrient requirements. We think when it comes to protein, this pick stands above the rest.
Transparent Labs Mass Gainer
If you’re looking to bulk up, the 53 grams of protein and 114 grams of carbs — derived from tapioca, oat, and sweet potato — will help. Transparent Labs’ Mass Gainer also includes MCTs from coconut and a serving of creatine monohydrate (which can help with strength and power production).
With nothing artificial, whey from New Zealand, a good amount of fiber, and little sugar, this mass gainer will satisfy most athletes. It's a clean mass gainer that focuses on simplicity over added bells and whistles.
It contains no artificial flavors, colors, or sweeteners. Transparent Labs Mass Gainer is a great choice to potentially help build muscle mass. Also of note, considering it contains over 100 grams of carbs, Transparent Labs’ formula has a relatively lower sugar count of just 14 grams.
Who Should Buy Transparent Labs Mass Gainer
- People who want a mass gainer supplement free of artificial flavors, colors, or sweeteners.
- Athletes looking for a convenient source of extra calories with a solid macronutrient split. This one offers 53 grams of protein, 114 grams of carbs, and just 14 grams of fat (per serving).
- Athletes who are also looking for a dose of creatine in their meal replacement will like that this mass gainer has three grams of creatine per serving (five grams per day is generally recommended if creatine is part of your supplement stack).
Who Shouldn’t Buy Transparent Labs Mass Gainer
- People who are looking to lean out should go for a lower-calorie powder. Other meal replacements on this list have a lower calorie count — this formula has 760 calories per serving.
- Folks looking for something with a more robust micronutrient profile.
- Anyone on a keto diet will want to look for a formulation that sports a higher fat content.
Transparent Labs’ Mass Gainer comes in four flavors — Chocolate, Cookies N Cream (not gluten-free), Sweet Vanilla, and Chocolate Glaze — and can be bought one, two, or three tubs at a time. At nearly 800 calories per serving, this pick offers more calories than a standard meal.
Read our full review of Transparent Labs Mass Gainer.
Best Low-Carb Meal Replacement Shake
Though a low-carb diet isn’t technically the same as a keto diet, our pick for the Best Keto Meal Replacement certainly fits in well with this category too.
HLTH Code Complete Meal
Fat isn’t typically as satiating as carbs and protein, so folks following a low-carb diet can be susceptible to a case of the “hangrys”. Complete Meal helps combat this by including nine grams of fiber in its formula. Fiber isn’t absorbed but passes through your system, which can serve to help you feel more full.
HLTH Code is delicious, offers 27 grams of protein with 400 calories, and contains up to 25 vitamins and minerals. It's also insanely satiating, which means you're getting a lot of bang for your buck with each serving. Save 15% with code BARBEND.
Macro-wise, this shake offers a 1:1 ratio of protein to fat, with 27 grams of both fat and protein (a blend of whey concentrate, collagen, and egg whites) and over 20 vitamins and minerals, including vitamins D, A, C, E, K, B6 and B12, iron, calcium, potassium, magnesium, zinc, and biotin. On top of that, the formula contains a Healthy Fats Blend that contains MCT powder, coconut oil powder, olive oil powder, coco butter fat, grass-fed ghee, as well as added apple cider vinegar powder.
Who Should Buy HLTH Code Complete Meal
- Those who want a meal replacement that’s balanced in both fats and protein, but low on carbs.
- Folks who want a boost of calcium and iron included in their meal replacement.
- People who want a formula with collagen that may aid in skin and cartilage health.
Who Shouldn’t Buy HLTH Code Complete Meal
- Vegans and vegetarians. Collagen is an animal product, so this meal replacement probably won’t work for you.
- Folks who want more flavor options than Chocolate Macadamia and Creamy Vanilla will want to look for a formula with a wider variety of flavor options.
- People who prioritize a healthy dose of carbs in their diet.
Complete Meal is free of GMOs and artificial ingredients, but is chock full of digestive enzymes, probiotics, and fiber. It’s also made in an FDA-approved facility for folks hyper-concerned with quality.
[Related: Best Macros Calculator For Tracking Muscle Gain And Fat Loss]
Best Vegan Meal Replacement Shake
For plant-based eaters, it’s important to find a formula that’s in line with their diet and provides essential vitamins and minerals that vegetarians and vegans specifically need. Don’t let the 400-calorie serving freak you out — after all, we’re talking about meal replacements here, not light snacks.
Rootana
Rootana was designed as an optimized meal replacement suitable for vegans with all-natural, plant ingredients and no artificial sweeteners. The macros are split well to replicate a healthy meal with 20 grams of protein, 44 grams of carbs (8 grams of fiber), and 14 grams of healthy, omega-rich fats. The macros will vary slightly between the flavors, but only by one or two grams of carbs and fat. We love that this formula only contains unrefined carbohydrates.
Rootana is a plant-based, vegan-friendly meal replacement shake packed with over 20 percent of your daily needs of 27 different vitamins and minerals. The macro profile is diet-friendly with 20g of protein, 44g of carbs (8g of fiber), and 14g of omega-rich fats for the original flavor. Other flavors are Vanilla and Dark Chocolate.
On top of that, each serving contains at least 20 percent of the recommended daily intake of 27 vitamins and minerals. Something to keep in mind is that the serving size is quite large at five tablespoons, or 95 to 100 grams. This makes it easy to split up the servings if you only want a smaller snack, but intaking a full serving might prove a bit more challenging — for reference, a regular protein shake’s serving size is around 30 grams.
Plant-based protein can sometimes be a bit tough to stomach, but thankfully, Rootana offers three different flavors to help in that arena. The Original flavor mainly draws its taste from the oat flour and pea protein with a touch of sweetness from coconut sugar. You can also opt for Vanilla or Dark Chocolate if you prefer more flavor. Getting down to brass tax, each 14-serving container will cost you about $39.99, which works out to about $2.87 per serving — a pretty reasonable price.
Who Should Buy Rootana
- Vegetarians and vegans will appreciate that this is a plant-based formula with pea protein as the protein source.
- People who limit artificial ingredients — Rootana prides itself on not including any artificial flavors, sweeteners or ingredients, and only using unrefined carb sources in their formula.
- Folks who are concerned with heart and joint health. The fat sources (like flaxseed and sunflower seed oil) in Rootana are rich in omega fatty acids.
Who Shouldn’t Buy Rootana
- Folks who don’t want a plant-based formula. If you don’t use a blender or high-quality shaker, plant-based proteins can be somewhat gritty.
- People who want a smaller serving size. 95g to 100 grams is about three times the size of a regular protein serving.
- Anyone who is gluten-free. Rootana does contain gluten, but they’re working on a gluten-free formula, so keep your eyes peeled.
Vegans and vegetarians — we have found a nutritionally sound and micronutrient-rich meal replacement in Rootana. Whether you need to replace a full meal or simply an afternoon snack, this vegan meal replacement shake can satisfy your needs in a wholesome way.
[Related: I’m A Professional Powerlifter. Here’s What I Think About Bodybuilding]
Best Meal Replacement Shake for Weight Loss
This pick has just one gram of sugar and 240 calories per two-scoop serving, which makes it an ideal meal replacement for those looking to shed a few pounds.
Kaged Clean Meal
If you’re dieting, then you most likely want to eat your food, not drink it. That said, there are times when you have no choice — maybe you’re on vacation, a road trip, or out and about with friends. In those cases, reaching for Kaged Clean Meal is a good option. Its protein content is enough to curb your appetite, but it’s relatively low-calorie (at 240 calories per serving), so you don’t need to worry about ingesting half your day’s worth of carbs in a single shake.
Kaged Muscle Clean Meal™ is a meal replacement supplement that packs 240 calories and 28 grams of protein per two-scoop serving. It includes 21 organic vitamins and minerals, and comes in Snickerdoodle and Vanilla Cake flavors.
Kaged offers 28 grams of protein — which is substantial — and 18g of carbs, and it tastes way better than plain chicken breast. The fat content is in line with what you’d expect from a meal replacement shake at four and a half grams per serving, so you aren’t getting a ton of calories from fat.
The micronutrient profile is where this shake does well with 25 percent of your daily value in every vitamin and mineral you need — like vitamins A, C, E, K, and D, and the B vitamins. There are 23 total vitamins and minerals, all dosed at 25 percent of daily needs, except calcium, which is at 10 percent, and potassium, which is at four percent. You can buy it in Snickerdoodle, Chocolate Peanut Butter, or Vanilla Cake.
Who Should Buy Kaged Clean Meal
- Anybody who wants a shake that’s both filling and low-calorie will appreciate that this product is only 240 calories per serving.
- Folks who want added vitamins and minerals, as well — this supplement also contains micronutrients, like calcium, iron, and vitamin D.
- For those who like cookie or cake flavors, this product comes in Snickerdoodle and Vanilla Cake.
Who Shouldn’t Buy Kaged Clean Meal
- Those who want to replace a larger meal — this is too low in calories to replace a full 500- to 1,000-calorie meal, even if you like to triple scoop.
- Athletes or bodybuilders who need a higher amount of carbs as this product only has 18g per serving.
Tasty, well-balanced, and filling, Clean Meal is a great choice for those looking to stay trim but still ingest a small meal’s worth of food. Plus, it contains 21 vitamins and minerals to help fill dietary gaps.
[Related: The Lifter’s Guide To Magnesium: What This Nutrient Does For Strength]
Best Meal Replacement for Diabetes
It’s imperative to note that people with diabetes should speak to a physician or certified diabetes educator before trying any new supplements. This isn’t medical advice, but 310’s Meal Replacement Shake has a lot of potential benefits for those with diabetes.
310 Meal Replacement Shake
People with diabetes tend to prefer shakes with plenty of protein, fiber, and not much saturated fat or cholesterol. 310 Shake fits that bill perfectly. With 15 grams of protein and five grams of fiber, there are just two grams of net carbs per serving and no saturated fat or cholesterol at all.
The 310 Meal Replacement Shakes offer a tri-plex blend of protein to control hunger, promote muscle growth, and has only two grams of net carbs and zero artificial sweeteners.
310 Meal Replacement is also on point with about 30 percent of the recommended daily intake of some two dozen vitamins and minerals. Consumers concerned about the potential effects of sucralose on insulin sensitivity will be glad to learn there are no artificial sweeteners here either.
Who Should Buy 310 Meal Replacement Shake
- People who want a shake with protein and fiber to help slow digestion.
- Anyone after a really low-calorie shake as there are just 90 calories per serving in this product.
- Those who want to avoid artificial sweeteners will appreciate that this product is free of them.
Who Shouldn’t Buy 310 Meal Replacement Shake
- Anyone who wants a shake to replace a meal. Let’s be honest; 90 calories isn’t a meal.
- People who want more carbs. There are just two net carbs in a scoop.
This may not be the most robust meal replacement shake, but it does offer decent protein and is a great option for people with diabetes.
Read our full review of 310 Meal Replacement Shake.
Best Meal Replacement for Elderly
Older people who need a meal replacement with a bunch of protein and fiber and no saturated fat will be happy to know that 310 Shake clears the bar. It’s 15 grams of protein, five grams of fiber, and just two grams of net carbs per serving.
310 Meal Replacement Shake
310 Meal Replacement also packs in some two dozen vitamins and minerals. The consumers concerned about the potential effects of sucralose on insulin sensitivity will be glad to learn there are no artificial sweeteners here either.
The 310 Meal Replacement Shakes offer a tri-plex blend of protein to control hunger, promote muscle growth, and has only two grams of net carbs and zero artificial sweeteners.
If you’re concerned about your nutrient absorption or any other nutrition-related issues as you age, it’s best to share them with a physician. That said, we found 310 Shake to contain many nutrients that tend to be favored by older folks.
Who Should Buy 310 Meal Replacement Shake
- People who want a healthy shake with ample amounts of protein and fiber.
- Anyone who wants a really low-calorie shake — there are just 90 calories in a serving.
- Elderly folks who want to focus on consuming natural ingredients will appreciate that there are no artificial sweeteners in this shake.
Who Shouldn’t Buy 310 Meal Replacement Shake
- Anyone who wants a shake to replace a full meal’s worth of calories will need more than this product’s 90 calories.
- People who want more carbs as there are just two net carbs in a serving in this shake.
Skinny jeans and frosted tips may be out of style if you’re over 50 (maybe), but proper nutrient absorption is forever cool. 310 delivers 24 vitamins and minerals in great flavors, like Horchata.
[Related: Hypertrophy Training Sets And Reps]
Best Vitamin-Rich Meal Replacement Shake
For folks who are more health-conscious or need to increase their micronutrient intake, we’ve found a formula that offers a tremendous amount of vitamins, minerals, contains no refined carbs, and has valuable extras — meet Rootana’s meal replacement.
Rootana
This vegan meal replacement shake packs a ton of nutrition in each serving to help you stay on top of your macro and micronutrient goals. Each 400-calorie serving of the Original flavor (which is lightly sweetened) provides 20 grams of protein, 14 grams of fats rich in omegas 3, 6, and 9, and 44 grams of unrefined carbs (with eight grams of fiber). The protein is sourced from highly bioavailable peas for potentially better absorption.
Rootana is a plant-based, vegan-friendly meal replacement shake packed with over 20 percent of your daily needs of 27 different vitamins and minerals. The macro profile is diet-friendly with 20g of protein, 44g of carbs (8g of fiber), and 14g of omega-rich fats for the original flavor. Other flavors are Vanilla and Dark Chocolate.
The micronutrient profile is where Rootana shines though, with at least 20 percent of your recommended daily intake of 27 different vitamins and minerals — these include B vitamins like folate, vitamin D, calcium, potassium, iron, chromium, zinc, and more. If you prefer a flavored meal replacement shake Rootana offers two flavors other than Original — Vanilla and Dark Chocolate.
The serving size to achieve these high micronutrient levels is quite large at five tablespoons (95 to 100g), but you can spread that out over multiple smaller snack shakes or have it all at once as a meal replacement. Pick up a 14-serving pouch for about $39.99, and you’ll have one meal a day for two weeks for just about $2.87 per meal.
Who Should Buy Rootana
- Anyone tired of “meal replacements” that are more like protein shakes; this has unrefined carbs, fat, vitamins, and minerals, just like a solid food meal would.
- People who want a meal replacement with as many vitamins and minerals as possible — Rootana has everything from A to Z (vitamin A to zinc).
- Vegans and vegetarians looking to increase their omega fatty acids intake will like the robust profile of omegas 3, 6, and 9 here.
Who Shouldn’t Buy Rootana
- Anyone who avoids gluten will want to look elsewhere, but check back as Rootana is working on a gluten-free formula.
- People who don’t like plant-based proteins because they can be somewhat gritty if they’re mixed in a shaker bottle.
- People who are on low-carb diets or keto might want to check other options on this list for low-carb meal replacements.
Rootana delivers a robust list of vitamins and minerals in meaningful quantities and is both plant-based and high in protein. This pick can scratch a bunch of different itches, from micronutrients to a full-on meal replacement.
[Related: The 3 Most Common Types Of Training Periodization (And When To Use Them)]
Can You Live On Just Meal Replacements?
So can you really replace a meal with powder? It depends on who you ask. There have been quite a few meal replacements out there that have aspired to completely replace food and encourage consumers to live on nothing but their product.
That has now become pretty uncommon, with the consensus leaning toward what became one of Soylent’s slogans: It shouldn’t replace every meal, but it can replace any meal.
[Related: The Best Foods And Supplements For Fighting Inflammation]
Is that a good idea? It’s complicated, but there’s pretty decent evidence that meal replacements can be smart for certain consumers. A meta-analysis of six randomized controlled trials, published in the International Journal of Obesity and Related Metabolic Disorders, found that adding one of these products into a low-calorie diet — that part is important — “can safely and effectively produce significant sustainable weight loss and improve weight-related risk factors of disease.” (3)
Like a 2018 randomized controlled trial published in Nutrition & Health, multiple studies have also suggested they can be effective at helping to manage Type 2 diabetes, perhaps by helping with calorie control or blood sugar levels. (4)(5)
That said, there are many ingredients in whole foods that aren’t vitamins or minerals but are still healthful. Meal replacements will often (but not always) have all the essential vitamins and minerals. However, certain antioxidants and phytonutrients are more abundant in whole foods. (An example would be indole-3-carbinol, which may help balance hormones and is found in broccoli.)
Our takeaway? You should probably use these products as supplements and still eat plenty of real foods in addition to your meal replacement shakes.
When Should I Use Meal Replacements?
This depends on each person’s specific goals. Some may use a meal replacement because they are on the go a lot, and it’s an easy way to sneak in a meal when you’re busy. Others may sub a low-carb meal replacement for breakfast or lunch to try to cut back on calories or help them lose weight, while some may add a meal replacement to their diet to try to bulk.
While you’re more likely to get a balanced spread of essential nutrients from whole foods, meal replacements can be a great way to trim back on calories if you’re trying to cut, add calories if you’re trying to bulk, add carbs if you work out often and need energy, supplement protein if you’re not getting enough, or stay on track if you’re on the go. No matter your goal, meal replacements can be helpful tools at any time of the day.
Benefits of Meal Replacements
Meal replacement supplements, like protein shakes and bars, can be an extremely efficient way to get a meal in. Whether you’re looking to pack in some extra calories in your bulking phase, need easy meals on the go, or want an easy option when you’re feeling lazy, meal replacements can be an easy way to get a meal in without compromising the goals you’ve been working toward.
If you’re a bodybuilder and you spend all day stuffing your face with calories, the last thing you want is to think about meal-prepping more chicken breast or stomaching more rice and fish after a long day at the gym. This is one of the major benefits of supplementing with a meal replacement option. You can stay on track and have a tasty meal without having to prep more, you allow for a bit more versatility in your meals, and it may even seem like a welcomed variant from the day-to-day meals.
If you’re traveling and need a quick meal while you’re running around and don’t want to depend on an expensive airport meal or your measly bag of in-flight peanuts, the ability to grab a bar or mix up some protein powder in a shaker bottle can be an advantage. Whether it’s a bar or a shake, the ease of getting tasty calories and protein in while you’re traveling or out running errands gives you peace of mind while living your life.
How Much Do Meal Replacements Cost?
The prices of meal replacements vary based on container size and ingredients. In general, meal replacements with high-quality ingredients that don’t contain additives or artificial ingredients are going to be more expensive, as are higher-calorie meal replacements. Our list has picks that will cost between $2.49 to $4.66 per serving, but the average price per serving is $3.11.
| Best Meal Replacement Shake | Transparent Labs MRP | $99.99
Per serving: $1.81 |
| Best Meal Replacement Bar | Legion High Protein Bar | $39.99
Per serving: $3.33 |
| Best Meal Replacement for Protein | Transparent Labs MRP | $99.99
Per serving: $1.81 |
| Best Meal Replacement Shake for Digestion | HLTH Code Complete Meal | $59.95
Per serving: $4.00 |
| Best Keto Meal Replacement Shake | HLTH Code Complete Meal | $59.95
Per serving: $4.00 |
| Best Meal Replacement Shake for Bulking | Transparent Labs Mass Gainer | $69.99
Per serving: $4.66 |
| Best Low-Carb Meal Replacement Shake | HLTH Code Complete Meal | $59.95
Per serving: $4.00 |
| Best Vegan Meal Replacement Shake | Rootana | $39.99
Per serving: $2.87 |
| Best Meal Replacement Shake for Weight Loss | Kaged Clean Meal | $49.99
Per serving: $2.50 |
| Best Meal Replacement Shake for Diabetes | 310 Shake | $69.99
Per serving: $2.50 |
| Best Meal Replacement Shake for Elderly | 310 Shake | $69.99
Per serving: $2.50 |
| Best Vitamin-Rich Meal Replacement Shake | Rootana | $39.99
Per serving: $2.87 |
On top of that, if the container has more servings, you’ll be paying more per order — though it’s more important to look at the price per serving to get an accurate sense of cost since container sizes vary by product. Overall, a container of meal replacements can cost anywhere from $40 to $100 depending on the brand and the contents.
How We Chose the Best Meal Replacements
Meal replacement shakes vary enormously concerning the nutrition they provide — and human beings differ significantly when it comes to the nutrition they need. Athletes might want more carbs. Women might want more biotin. Men might want more vitamin D. Some folks want a lot of calories. Others may want a nutritious snack. Here are the criteria we used when trying to select the best meal replacement for various needs.
Macronutrients
Diets are composed of calories made up of three macronutrients: protein, carbohydrates, and fat. A good meal replacement, unless it’s marketed for an unusual type of diet (e.g., keto), has a balanced combination of the three.
When looking at what makes a diet healthy outside of macronutrients, you’re more or less looking at the five components below.
Vitamins
Vitamins are organic molecules that an organism needs for the proper functioning of its metabolism but can’t synthesize on its own. There are thirteen required for human metabolism — vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate). (6)
Minerals
Minerals are chemical elements that are made in the earth and can’t be made by living organisms. Plants get them from the soil, and animals get them from plants. There are five major minerals for humans (calcium, phosphorus, potassium, sodium, and magnesium), and the rest are called “trace elements.”
Essential fatty acids
These are fatty acids that we can’t make ourselves, so we need to consume them. Linked to various potential health benefits, such as those linked to immunity and mental health, a 2011 study published in The American Journal of Clinical Nutrition found that the amount of omega-6 in Americans’ diet has increased astronomically over the past hundred years. (7) You want your ratio of omega-3 to omega-6 to be as close as possible, which is why a lot of people supplement with fish oil.
Fiber
Fiber is a kind of carbohydrate that the body doesn’t quite digest, fiber is usually categorized as “soluble” or “insoluble,” both of which serve important functions for digestive health. It’s uncommon for a product’s nutrition label to mention what kind of fiber it contains.
Phytochemicals
These are compounds found in plants that aren’t considered essential for human survival — and some are poisons — but many (like catechins in tea) are linked to health benefits and lower risks of various diseases.
When you’re assessing the quality of a meal replacement, you’re usually looking for vitamins, minerals, fiber, and, if you’re lucky, omega-3 fatty acids. While they may contain ingredients with phytochemicals (like the isoflavones in soy), they’re seldom specifically written on the ingredients list. For those kinds of supplements, you may want to look at greens powders.
What to Consider Before Buying a Meal Replacement
It can be a little daunting to look for products meant to replace a whole meal, not just one macronutrient, like a protein shake. Here are a few pointers to keep in mind when hunting for your next meal.
You may want to consider what a meal replacement is meant for, the calories, and satiety, as well as chatting with your healthcare provider if you have any questions or concerns.
[Related: The 3 Most Effective Workouts Splits For Strength Training]
You’re Not Replacing Your Whole Diet
You should never live on meal replacements alone; the body needs phytochemicals and enzymes, and antioxidants that you’ll only get from plants. This attitude — that shakes are helpful, but not everything — should help to take the pressure off of finding the absolute perfect option.
Ask About the Calories
When people consume too many calories, they gain weight, but if they don’t eat enough calories, they experience fatigue, nutrient deficiencies, and more. So before you buy the lowest calorie meal replacement on the market because you want to lose weight, ask yourself if it’s enough to keep hunger at bay and lower the odds of you overeating later. For some people, they’ll eat one or two large meals after taking one or two meal replacements, and it works wonders for them. For others, they’ll have 90-calorie shakes and wind up so hungry and unsatisfied that they binge later.
Make Sure It’s Satiating
If you’re trying to bulk up and gain a lot of muscle, this won’t apply to you. But if you want a shake to be satiating, consider not just the calories, but also ensure there’s adequate protein, fiber, and fat, all of which are great for satisfying hunger. Slimfast, for example, is very low in protein and fat, so although it’s nutritious, we didn’t find it to be that great a meal replacement.
Chat With a Doctor
Before making any changes to your diet and supplement regimen, like replacing a meal with powder, be sure to book an appointment with a physician or a registered dietitian to make sure it’s a good option for you.
Final Word
Meal replacements really aren’t just for when you’re not feeling well or are elderly. They can support various lifestyles and needs, and let’s be honest: We could all stand to save a few minutes of meal prep. Of all the products we’ve tried, these were the most outstanding in their categories, so no matter if you’re looking for nutrition, weight gain, weight loss, or another goal, you’ll find one of these meal replacement shakes may help you.
FAQs
Can I only drink meal replacement shakes?
Meal replacement shakes are designed to do what they say: Replace a meal, which can be a convenient way to get nutrition for your specific dietary needs. Some meal replacement shakes were originally designed to serve as a full and complete nutritional substitute for regular food. However, relatively few recommend drinking only their product to meet your full nutritional needs. Speak to your medical professional before you consider switching to a completely meal replacement-based diet.
Can I use meal replacement shakes to lose weight?
Meal replacement shakes can be a convenient and easily measurable way to track calories, macronutrients, and micronutrients. Many people use them to help meet weight loss goals by tracking calories and hitting a calorie deficit. But like it or not, you only lose weight if you’re in a calorie deficit — that’s the main thing to be mindful of.
Are meal replacements expensive?
Although the average meal replacement is going to cost more than your protein powder per serving, it is most likely going to cost you less per serving than an actual meal would. The average price we found for meal replacement shakes is $3.11 per serving, which is significantly less than going to pick up a burrito or having a sit-down meal at a restaurant. It is also most likely less than you’d pay for a meal you’d make at home. All in all, a meal replacement is a fairly affordable way to get in a decent amount of calories in one sitting.
What is the best meal replacement option?
After trying out several different meal replacement products, we have landed on Transparent Labs MRP as the best meal replacement option. Not only is it made with all-natural ingredients, but we love the flavors, the macros are well-balanced, and the addition of MCT oil and fiber may aid in digestion. Plus, it offers a solid 22 to 28 grams of protein per serving (depending on flavor).
References
- Slavin J. Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients. 2013; 5(4):1417-1435. https://doi.org/10.3390/nu5041417
- https://www.health.harvard.edu/blog/extra-protein-is-a-decent-dietary-choice-but-dont-overdo-it-201305016145
- Heymsfield SB, et al. Weight management using a meal replacement strategy: meta and pooling analysis from six studies. Int J Obes Relat Metab Disord. 2003 May;27(5):537-49.
- Boonyavarakul A, et al. Effects of meal replacement therapy on metabolic outcomes in Thai patients with type 2 diabetes: A randomized controlled trial. Nutr Health. 2018 Oct 1:260106018800074.
- Kempf K, et al. Individualized Meal Replacement Therapy Improves Clinically Relevant Long-Term Glycemic Control in Poorly Controlled Type 2 Diabetes Patients. Nutrients. 2018 Aug 4;10(8).
- U.S. Department of Health and Human Services. (n.d.). Vitamins and minerals for older adults. National Institute on Aging. https://www.nia.nih.gov/health/vitamins-and-minerals-older-adults.
- Blasbalg TL, et al. Changes in consumption of omega-3 and omega-6 fatty acids in the United States during the 20th century. Am J Clin Nutr. 2011 May;93(5):950-62.