A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (2024)

As a registered dietitian, I recommend getting most of your nutrition from a well-balanced diet. But a meal replacement shake can help fill in the gaps, especially if you’re a frequent meal skipper.

Whether you’re on a weight loss journey, looking for a high-protein meal, or need lunch on the go after a gym session, meal replacement shakes can be literal life savers (and they're way easier than using protein powders!).

Meal replacement shakes provide calories, protein, carbohydrates, and a mixture of vitamins and minerals to mimic what you might get from a meal. All you have to do is crack open a bottle and sip.

The best meal replacement shakes have enough calories to provide you with the energy you need until your next meal, which, for most people, is at least 300 to 400 calories, if not more.

I've recommended meal replacement shakes for my clients who often skip breakfast because they’re not hungry enough to eat or don’t have time to stop during a busy workday to eat lunch.

Best Meal Replacement Shakes

A shake needs to have enough calories and taste good. However, there are many other factors to consider when choosing the right one for you. If you have diabetes or are watching your carbohydrate intake, choosing one that’s low in carbs may be the most helpful. But if you’re active and planning a workout or replenishing from one, you may want one that includes a higher amount of carbs. You may also want one that has fiber added to help you reach your fiber goals, is allergy-friendly, plant-based, or has a certain amount of protein.

I've included eight of the best meal replacement shakes you can buy depending on your personal nutrition goals, budget, and taste preferences.

What to consider

Before purchasing a meal replacement shake, you’ll want to consider:

Calories

If you’re looking for a true meal replacement shake, choose a shake with a minimum of 300 to 400 calories. Even then, you may need to supplement it with something else, like a handful of nuts, a piece of fruit, or some veggies and hummus. I've included shakes with fewer calories on our list, and these would make a great snack or breakfast if you’d otherwise skip the first meal of the day. Remember that a shake with fewer than 200 calories won’t supply your body with enough energy.

Amount of protein

While a sedentary adult only needs 0.8 grams of protein per kilogram of body weight for basic functions, you likely need more than that, especially if you’re active or looking to lose weight. Whether you're a recreationally active woman or a competing athlete, you'll want to aim for around 1.2 to 1.6 grams of protein per kilogram of body weight, according to current research and recommendations.

Protein helps build and repair muscle, support the immune system, and is needed for almost all chemical reactions that take place in the body. It also helps you feel fuller, and slows your digestion down when you eat meals. A meal replacement shake that provides a quarter of your protein needs or at least 20 grams of protein per serving is ideal.

Sweeteners and other additives

Some meal replacement shakes have a lower amount of carbohydrates and added sweeteners, while others may contain anywhere from 15 to 30 grams of carbohydrates or more paired with 20 to 30 grams of protein for balance.

Some drinks will include added sugars like cane sugar, glucose, fructose, or high fructose corn syrup, while others use low or no-calorie natural sweeteners such as stevia, monk fruit, or allulose, artificial sweeteners like sucralose or aspartame, or sugar alcohols like erythritol or sorbitol to give the drink a sweet taste without adding extra calories or carbohydrates.

Consider what sweeteners you want in your shake, and which ones you may want to avoid. For example, while sugar alcohols are a natural non-calorie sweetener, they can cause stomach pain, gas, and bloating for people who are sensitive to them.

How we chose

To choose the best meal replacement shakes, Women's Health editors and contributor Kelsey Kunik, RDN tested more than a dozen shakes on the market and evaluated them based on nutrition, ingredients, extra features, and price. You’ll find a variety of shakes that meet unique nutrition needs and fit into several diet restrictions to find the best option for you.

Best Overall Meal Replacement Shake

Huel Ready-to-Drink Chocolate Meal Replacement Drink

A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (7)

A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (8)

Pros
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (9)Enough calories to actually replace a meal
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (10)Subscription saves money
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (11)High in fiber
Cons
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (12)Has a strong aftertaste and a thicker texture than what we're used to
Calories400 per 16.9 ounce bottle
Protein Per Serving22 g
SweetenersCoconut sugar, steviol glycosides
FlavorsChocolate, cinnamon roll, vanilla, strawberry, salted caramel, berry, banana, iced coffee caramel
FeaturesVegan, GMO-free, no artificial flavors

While Huel offers many ways to supplement your diet—think powders, ready-to-drink bottles, complete meals, and bars—the ready-to-drink option is our favorite meal replacement choice. One entire bottle (two servings) is 400 calories and provides 22 grams of protein. Unlike many “meal replacement shakes,” this one has enough calories and protein to count as a meal to keep you full.

In addition to the protein and calories, you’ll also get six grams of fiber, which is 21 percent of your daily value (DV) per bottle, from ingredients like oats, flaxseed, and chicory. It’s sweetened with four grams of coconut sugar and stevia while avoiding artificial sweeteners. That's key for anyone that's sensitive to sugar alcohols.

You won’t find Huel in stores, but you may be able to find some flavors on Amazon. Signing up for a subscription from the website saves money on each order and means you'll never run out.

Read more: Best Protein Powders

Pros
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (14)30 g of protein
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (15)Widely available
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (16)No added sugars
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (17)Many flavors to choose from
Cons
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (18)Too low in calories to count as a meal
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (19)Includes artificial sweeteners
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (20)Low in fiber
Calories160 calories per 11.5-ounce bottle
Protein Per Serving30 g
SweetenersSucralose, acesulfame potassium
FlavorsStrawberries and Cream, cake batter delight, chocolate peanut butter, cafe latte, caramel, vanilla, chocolate, cinnamon roll, bananas and cream, cookies and cream, peaches and cream, Root Beer Float, pumpkin spice, winter mint chocolate, cookie dough, salted caramel popcorn
FeaturesGluten-free

With fewer than 200 calories, the Premier Protein Shake isn't quite a meal replacement. But it does make a filling and satisfying small snack or breakfast if you normally skip it. With a wide variety of flavors to choose from, from classic vanilla all the way to salted caramel popcorn or pumpkin spice, it’s easy to find a flavor for every season and taste.

Each bottle has 30 grams of protein from milk protein concentrate and calcium caseinate. And if you need something low in carbohydrates, each bottle has just four grams of carbs and no added sugars. It’s sweetened with sucralose and acesulfame potassium, two FDA-approved artificial sweeteners. You’ll also get over 25 percent DV of numerous essential vitamins and minerals, along with calories and proteins.

Best Pea Protein Meal Replacement Shake

Evolve Plant-Based Protein Shake

A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (21)

Pros
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (22)Super high in fiber
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (23)Great option for vegans
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (24)High in protein
Cons
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (25)May not be filling enough or provide enough energy to completely replace a meal
Calories140 calories per 11-ounce serving
Protein per serving20 g
SweetenersCane sugar, stevia
FlavorsChocolate, chocolate caramel, mocha, vanilla
FeaturesVegan, Non-GMO Project Verified

I love this plant-based protein shake. It's an excellent source of fiber and protein, two nutrients that can be tricky to get enough of. Each serving has an impressive 10 grams of fiber and 20 grams of protein. While you’ll only get 140 calories from each bottle, the fiber and protein may help you feel full and satisfied after drinking. Make this into a meal by adding a shelf-stable snack like nuts or trail mix, which would add significant calories and healthy fats.

Getting all 20 grams of protein from pea protein, this drink is perfect for people following a vegan diet and is also free from any artificial colors, flavors, and sweeteners.

Each serving also has 15 percent DV of zinc, vitamin B12, and calcium, as well as 25 percent DV of iron, all nutrients that can be hard to get enough of in a vegan diet.

Best Meal Replacement Shake With Grass-Fed Milk Protein

Orgain Grass-Fed Clean Protein Shake

A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (26)

Pros
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (27)High Protein
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (28)No artificial sweeteners, flavors, or preservatives
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (29)Soy and gluten-free
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (30)Filling
Cons
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (31)Only comes in two flavors
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (32)Low in fiber
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (33)Includes 11 g of added sugars
Calories130 calories per 11-ounce serving
Protein Per Serving20 g
SweetenersBrown rice syrup, cane sugar, monk fruit
FlavorsCreamy chocolate fudge, vanilla bean, strawberries and cream, iced cafe mocha
FeaturesSoy-free, gluten-free, Kosher, Grass-fed dairy, major allergen-free, Certified Organic

The Orgain Organic Nutritional Protein Shake is an all-in-one shake packed with vitamins and minerals, 16 grams of protein from grass-fed dairy, and 250 calories to help keep you full and energized.

These shakes are some of my personal favorites. Their texture is rich and full-bodied, and the flavors are sweet without artificial flavors. They’re sweetened with cane sugar, brown rice syrup, and monk fruit, which gives each bottle 11 grams of added sugars, or 22 percent of the recommended daily limit. But with 28 grams of total carbohydrates and 16 grams of protein, it is still a balanced meal replacement shake.

Best Fiber-Filled Meal Replacement Shake

Kate Farms Organic Nutrition Shake

A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (34)

Pros
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (35)Complete meal replacement
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (36)Organic
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (37)Allergen-free
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (38)High in fiber
Cons
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (39)High in added sugars
Calories330
Protein Per Serving16 g
SweetenersAgave, brown rice syrup
FlavorsChocolate, vanilla, coffee, strawberry
FeaturesCertified organic, certified gluten-free, certified kosher, no artificial sweeteners, free from the 9 common food allergens

Kate Farms is known for high quality tube feeding formulas used in hospitals and available for home use, and its complete nutrition shakes stand up to the reputation. These USDA Organic meal replacement shakes are certified gluten-free, certified kosher, and free from any artificial sweeteners or sugar alcohols.

Each serving does have 18 grams of added sugars, which is 36 percent of the recommended daily limit, but the extra fiber and protein help to balance this out. Each serving has six grams of prebiotic fiber from agave inulin to help support a healthy gut microbiome. It’s also free from the nine most common food allergens: milk, wheat, soy, sesame, peanuts, tree nuts, eggs, fish, and shellfish. This makes it a safe choice for anyone with food allergies.

I love that each bottle has 350 calories, which is enough to actually replace what you might eat at a meal with a good balance of fat, protein, and carbohydrates. Plus, you’ll get 16 grams of satisfying protein and a boost of essential vitamins and minerals.

Best High-Calorie Meal Replacement Shake

Soylent Ready-To-Drink Meals

A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (40)

Pros
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (41)Serves as a complete meal on its own
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (42)Has 39 vitamins and minerals
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (43)Vegan
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (44)Low sugar
Cons
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (45)Not suitable for anyone with a soy allergy
Calories400 calories per 14-ounce bottle
Protein Per Serving20 g
SweetenersAllulose, sucralose
FlavorsOriginal, creamy chocolate, mint chocolate, vanilla, banana, strawberry, cafe mocha
FeaturesNut and dairy-free, vegan, gluten-free, kosher, subscription available

Each bottle of Soylent is a complete meal with 400 calories and 24 grams of fat, including 18 grams of heart-healthy monounsaturated fats, 36 grams of carbohydrates, and 20 grams of protein from soy. Plus, you’ll get a boost of 20 percent DV of 26 vitamins and minerals in this vegan, gluten and nut-free nutrition shake. And, to top it all off, there's only one gram of added sugars per serving.

The combination of 400 calories, 20 grams of protein, and three grams of fiber will help you feel full while sipping and stay with you for hours afterward. To minimize the added sugars, Soylent is sweetened with Allulose, a natural sweetener that your body can't absorb and use all of the energy from and contributes just 0.2 calories per gram as opposed to four calories per gram of regular sugar.

You can choose from seven flavors and take advantage of the website's subscription option to save 12.5 percent on your orders.

Best Tasting Meal Replacement Shake

Fairlife Core Power High Protein Milk Shake

A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (46)

A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (47)

Pros
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (48)Widely available
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (49)High protein
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (50)No added sugars
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (51)Suitable for people with lactose intolerance
Cons
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (52)Not enough for an entire meal replacement
Calories170 calories per 14-ounce bottle
Protein Per Serving26 g
SweetenersStevia, monk fruit, acesulfame potassium, sucralose
FlavorsVanilla, chocolate, strawberry banana, banana
FeaturesKosher, lactose-free

You can find Fairlife Core Power Protein Milk in most major grocery stores. And while it tastes best cold, this milk drink can be left at room temperature until opening, making it perfect for meals on the go. Each serving has just 170 calories, which makes it great for a snack or small breakfast, and has 26 grams of high-quality protein from milk.

Even though this meal replacement is milk based, it’s made from ultra-filtered milk and has the lactase enzyme already added, so even people with lactose intolerance can drink it with comfort. It’s sweetened with natural and artificial sweeteners, but contains no added sugars and has 50 percent DV of calcium and 25 percent DV of vitamin D in every bottle.

Best Vegan Meal Replacement Shake

Owyn Plant-Based Protein Drink

A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (53)

A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (54)

Pros
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (55)High protein
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (56)Vegan and allergen-friendly
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (57)No added sugars
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (58)Save 20% with subscribe and save
Cons
  • A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (59)Not enough calories to keep you full
Calories180 calories per 12-ounce bottle
Protein Per Serving26 g
SweetenersMonk fruit
FlavorsChocolate, vanilla
FeaturesVegan, gluten-free, allergy-friendly, BPA-free

Owyn High Protein Complete Nutrition Shake is a vegan meal replacement shake with 26 grams of protein from a blend of pea and pumpkin seed protein. While it’s not enough calories to truly replace an entire meal (only 180 calories per bottle), it does have three grams of fiber and 20 percent of the DV for a wide variety of essential vitamins and minerals. Pair it with something like an apple and peanut butter for additional calories, healthy fats, and fiber.

This shake is perfect for anyone with food allergies or intolerances. It’s free from dairy, soy, peanuts, tree nuts, sesame, wheat, and gluten. The bottle is even BPA-free to limit your exposure to this hormone-disrupting chemical. We also love that it has no added sugars or artificial sweeteners and is sweetened with natural monk fruit extract instead.

A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (60)

What is the healthiest meal replacement shake?

The healthiest meal replacement shake for you depends on your own individual nutrition goals and medical history. That said, I love the Huel Ready-to-Drink Nutrition Shakes as they have enough energy to replace a meal, are high in fiber, and are low in added sugars.

A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (61)

Is it OK to only drink meal replacement shakes?

Your main source of nutrition should come from a well-balanced diet that includes plenty of fruits, vegetables, lean protein, and whole foods. While meal-replacement shakes can be used, they shouldn't replace more than one meal a day.

A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (62)

Read more about the best food to buy now

Meal Delivery Services | Dairy-Free Meal Delivery Services | Frozen Meal Delivery Services | Healthy Meal Delivery Services | Paleo Meal Delivery Services | Best Protein Powders | Best Whey Protein Powders | Best High-Protein Meals

A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (63)

Lily Wohlner

Associate E-Commerce Editor

Lily Wohlner is the Associate E-Commerce Editor of Women’s Health. An expert in recommending the best products to add-to-cart, she knows what it takes for a product to receive a solid five stars (especially when it comes to beauty!). Starting her career as a freelance makeup artist, Lily has since moved to the editorial world, where she has generated content for brands including Oribe, NewBeauty, Dermstore, SkinStore, and LOOKFANTASTIC. When she’s not zenning out with a pore-clearing mask, the Lower East Side dweller is cheffing up a new recipe with her roommate or thrifting for the perfect pair of blue jeans. Follow her on Instagram.

A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (64)

Jackie Lam

Jackie Lam is the senior health editor at Women’s Health where she oversees health and weight loss content for the website and the Mind section of the print magazine. Originally from Hong Kong, she’s a journalist with more than 10 years of experience and a proud graduate of Cornell University and the Medill School of Journalism at Northwestern University. When she’s not at her laptop, she can be found experimenting with Japanese recipes in her kitchen with her husband as her main taste tester, discovering the latest in K-Pop, and dreaming up her next trips to Japan.

A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (65)

Kelsey Kunik, RDN

Freelance writer

Kelsey Kunik, RDN, is a registered dietician and health writer who covers all-things nutrition for Men's Health and Women's Health.

A Dietitians Says These Are The Best Meal Replacement Shakes For Your Goals (2024)
Top Articles
Latest Posts
Recommended Articles
Article information

Author: Melvina Ondricka

Last Updated:

Views: 5281

Rating: 4.8 / 5 (68 voted)

Reviews: 91% of readers found this page helpful

Author information

Name: Melvina Ondricka

Birthday: 2000-12-23

Address: Suite 382 139 Shaniqua Locks, Paulaborough, UT 90498

Phone: +636383657021

Job: Dynamic Government Specialist

Hobby: Kite flying, Watching movies, Knitting, Model building, Reading, Wood carving, Paintball

Introduction: My name is Melvina Ondricka, I am a helpful, fancy, friendly, innocent, outstanding, courageous, thoughtful person who loves writing and wants to share my knowledge and understanding with you.