The Fast Facts
- Meal replacement products, like shakes, bars, and powders, offer a convenient way to get essential nutrients when a full meal isn’t possible.
- Try to look for options with at least 15 to 25 grams (g) of protein, 10 to 15 g of fat, and over 3 g of fiber per serving while avoiding added sugars.
- Huel is our pick for the best meal replacement shake overall, and Soylent follows closely behind as runner-up.
Eating a balanced and nutritious diet is the best way to stay healthy, but a busy lifestyle can make this difficult.
Meal replacement products, such as shakes, bars, and powders, offer a convenient way to get essential nutrients when a full meal isn’t possible.
Often high in protein and fiber, they help promote fullness and can support weight management goals by providing pre-measured portions of calories (kcal) and macronutrients.
However, nutritional needs vary, and no single option suits everyone. While not a complete substitute for whole foods, some meal replacements can help maintain energy and nutrient intake throughout the day.
Here’s a quick look at how our top picks compare.
• Calories: 400 kcal
• Protein: 20 g
• Carbs: 40 g
• Fiber: 8 g
• Banana
• Vanilla
• Berry
• Salted Caramel
• Strawberry
• Iced Coffee
• Caramel
• Calories: 400 kcal
• Protein: 20 g
• Carbs: 37 g
• Fiber: 3 g
• Café Chai
• Café Mocha
• Creamy Chocolate
• Mint Chocolate
• Strawberry
• Vanilla
• Calories: 180 kcal
• Protein: 26 g
• Carbs: 3 g
• Fiber: 3 g
• Vanilla
• Calories: 200 kcal
• Protein: 20 g
• Carbs: 13 g
• Fiber: 1 g
• Coffee
• Vanilla
• Calories: 240 kcal
• Protein: 14 g
• Carbs: 24 g
• Fiber: 10 g
• Chocolate Fudge Brownie
• Maple Sea Salt
• Oatmeal Chocolate Chip
• Peanut Butter Cup
All the products included have been vetted to ensure that they meet Healthline’s medical and business standards. We took into account the following criteria when looking for the best meal replacement products:
- Third-party testing and other quality certifications. We focused on products with these types of certifications because they verify a product’s safety. They can ensure that a product is standardized, made with high quality ingredients, free of contaminants and banned or harmful ingredients, and doesn’t contain ingredients that aren’t declared on its label.
- Ingredient quality. We made sure to prioritize products made with high quality ingredients that could help improve your diet quality.
- Nutrient ratio. We selected products that could make nutritionally balanced meal replacements, although some make more suitable snack replacements if consumed on their own.
- Price. We looked for shakes and bars that would fit into different budgets.
When shopping for a meal replacement, make sure to get one that provides a good ratio of macronutrients — protein, carbs, and fat — that best fits your lifestyle.
Generally, try to go for an option containing at least 15 to 25 g of protein, 10 to 15 g of fat, over 10 vitamins and minerals, and over 3 g of fiber per serving — and avoid those with added sugars.
Also, consider the product’s packaging to ensure it’s convenient enough to fit your needs, and consider complementing it with nutrient-rich foods if going for an option that’s below 400 kcal per serving.
Still, remember that meal replacement systems are meant to be a convenient way to get your nutrients when you’re short on time, on the go, or don’t have access to high quality foods.
They may also come in handy if you’re having a hard time getting a high number of calories into your day or doing endurance activities, such as biking or hiking.
However, they shouldn’t replace your everyday meals. Instead, aim to eat whole, nutritious meals the majority of the time and only opt for meal replacements every once in a while.
Lastly, though meal replacements may play a role in supporting weight loss in adults, there’s not enough evidence to support this practice among children and adolescents.
Making lifestyle modifications would be the best approach for sustainable, long-term weight loss.
Benefits
Aside from being convenient for when you just can’t enjoy a proper meal, meal replacement products offer multiple benefits, including:
Supports portion control for weight loss - Improves diet adherence
- Potentially
improves metabolic health markers - Helps fill nutrient gaps
- Offers a convenient, more nutritionally balanced alternative to fast food
Risks
Regardless of their multiple benefits, meal replacement products also have some disadvantages.
- may not support long-term habit change
- weight regain risk after stopping use
- may negatively affect a person’s relationship with food
- the quality and safety across meal replacement products vary
Meal replacement shakes can be healthy when used as part of a balanced diet. They are designed to provide a controlled mix of protein, carbs, fats, vitamins, and minerals in a convenient form.
However, they should not fully replace whole foods long term, as they may lack some beneficial nutrients and plant compounds found in fruits and vegetables. They work best as an occasional meal substitute rather than a complete diet.
Meal replacement shakes can be consumed as often as needed, depending on your diet, lifestyle, and nutritional goals.
For most people, they’re best used occasionally to replace a meal when convenience is needed. However, in structured weight loss plans or busy routines, they may be used daily, sometimes replacing one or more meals, as long as overall calorie and nutrient intake remains balanced.
They are not typically intended to replace all meals on a long-term basis without professional guidance.
Protein bars and shakes are not automatically meal replacements. They are typically designed to supplement protein intake rather than provide a full balance of nutrients.
Meal replacement shakes, by contrast, contain a more complete mix of protein, carbs, fats, vitamins, and minerals. A standard protein shake or bar can only act as a meal replacement if it is specifically formulated to include these additional nutrients.
If this is the case, protein shakes are usually more convenient for on-the-go situations where speed matters, while protein bars are more portable and easier to store or eat without preparation. That said, protein bars may promote slightly greater fullness than shakes because chewing and slower eating can enhance satiety signals and help reduce overall food intake.
Ultimately, both can be effective meal replacements when they provide balanced calories, protein, fiber, and micronutrients.
Meal replacement systems are designed to help you fit a meal’s worth of nutrients whenever enjoying a balanced meal isn’t an option.
You may find them as bars, shakes, and powders in a variety of flavors and comprising various nutrient compositions.
When shopping for meal replacements, choose high quality brands and consider which nutrient ratio and packaging work best for you.