9 Best Expert-Approved Meal Replacement Shakes of 2026
Product ReviewsDiet & Nutrition Products

After Testing More Than 50 Shakes and Smoothies, These 9 Made the Expert-Approved Meal Replacement List

By
Published on December 31, 2025
by
Everyday Health independently vets all recommended products. If you purchase a featured product, we may be compensated. Learn why you can trust us.
Everyday Health independently vets all recommended products. If you purchase a featured product, we may be compensated. Learn why you can trust us.
ON THIS PAGE

Finding a meal replacement shake that actually tastes good, is nutritionally complete, and doesn’t leave you hungry an hour later can be surprisingly challenging. People turn to meal-replacement shakes and drinks for different reasons: to simplify busy mornings, support weight-management goals, fuel workouts, or help meet daily nutrient needs when cooking isn’t realistic. A well-formulated meal replacement shake can provide balanced nutrition and essential vitamins and minerals in one convenient package; however, not all meal replacement shakes have everything needed to tide you over until your next meal.

“If you pick wisely, meal replacement shakes can be a great opportunity to get a variety of nutrients into your day. Good shakes mimic the macronutrient mix of a real meal: carbs for energy, protein for satiety, and healthy fats for fullness,” says Bess Berger, RDN, founder of Nutrition by Bess, located in Teaneck, New Jersey. When selecting a shake, it’s important to review the ingredient list and nutrition profile. As Berger notes, “Not all shakes are created equal. Many contain added sugars or fillers that cause blood sugar spikes and energy crashes.” She recommends that you “look for options with at least 3 to 5 grams (g) of fiber and under 10 g of added sugar per serving.”

To help guide you on your meal replacement journey, we tested more than 50 shakes and smoothies. We consulted with registered dietitians (RDs) to evaluate the products’ nutritional profiles, taste, texture, and ability to keep you full. From budget-friendly staples to allergen-free and toddler-approved options, these are the nine choices experts say are worth considering if you are searching for a solid meal replacement.

Our Top Picks for Best Meal Replacement Shakes

When to Consult Your Doctor

Meal replacement shakes can be a convenient option, but they’re not a one-size-fits-all solution. Talk with your doctor or an RD before using them regularly. This is especially true if you have any medical conditions, take prescription medications, or plan to rely on shakes as a major part of your diet.

This is particularly important if you have:

  • Diabetes (type 1 or 2), as shakes can impact blood sugar
  • Kidney disease, as many shakes are high in protein, potassium, or phosphorus, nutrients that are often limited for kidney health
  • Food allergies or intolerances
  • History of an eating disorder
  • Gastrointestinal conditions such as Crohn’s disease or irritable bowel syndrome, as ingredients like prebiotic fibers and alternative sweeteners may trigger symptoms

You should also consult your healthcare provider if you take prescription medications, including:

  • Insulin or other blood sugar-lowering medications
  • Blood pressure medications, as they can interact with caffeine or herbal ingredients in certain shakes
  • Diuretics, which can affect blood levels of certain electrolytes, vitamins, and minerals

Finally, if you are pregnant or breastfeeding, or planning to use shakes for weight loss or as your primary source of nutrition, consult a qualified healthcare provider to ensure that your overall nutritional needs are met, since not all shakes are nutritionally complete.

Best Budget

Soylent Complete Meal Shakes

$45.60 at Amazon
$48Now 5% Off
Buy on Amazon $45.60

Pros

  • Affordable, ready-to-drink complete meal option
  • Provides 20 g of protein and 28 vitamins and minerals
  • Vegan, nut-free, and gluten-free
  • Shelf-stable for up to one year when unopened
  • Cafe varieties contain additives such as caffeine and L-theanine 

Cons

  • Low fiber content at only 3 g per serving
  • Contains sucralose, which may not suit everyone

Key Specs

  • Calories: 400
  • Protein: 20 g
  • Fiber: 3 g
  • Flavors: Eight, including Creamy Chocolate, Chai, Vanilla, and Strawberry
Soylent Complete Meal Shakes offer a convenient and affordable option for a nutritionally balanced meal. Each 400-calorie shake contains 20 g of soy protein, carbohydrates, healthy fats, and 28 vitamins and minerals, including vitamin D, iron, choline, vitamin B12, and calcium. The Soylent shakes are vegan, nut-free, and gluten-free, with only 1 g of sugar per serving. Some flavors in the Complete Meal line contain naturally occurring caffeine from chocolate — less than 15 milligrams (mg) — while the Cafe Mocha flavor specifically provides around 150 mg of caffeine, and Cafe Chai has about 30 mg. The caffeine-containing shakes also include L-theanine, which has been shown to have possible benefits for reducing stress and anxiety; however, more rigorous, large-scale clinical trials are needed to fully establish L-theanine’s efficacy and safety as a supplement.

Tori Martinet, RD, our tester, notes that she found flavors such as Cafe Chai to be smooth and enjoyable, describing it as “similar to a soy-based chai latte.” She says that while “Soylent provides protein, fat, and a range of vitamins and minerals, the fiber content is low, so additional foods may be needed to meet daily targets and help sustain satiety.” Sucralose is used as a sweetener in these shakes, which may be a concern for those who are sensitive to artificial sweeteners, as it can cause digestive discomfort in some people.

 Overall, Soylent shakes provide a cost-effective and convenient option for individuals seeking a quick, measured meal.

Best Allergen-Friendly

OWYN Complete Nutrition Shakes

$39.71 at Amazon
$44.12Now 10% Off
Buy on Amazon $39.71

Pros

  • Allergen tested and free of top nine allergens
  • 20 g of plant protein, plus vegan omega-3s
  • No artificial ingredients, sweeteners, or sugar alcohols
  • Convenient, ready-to-drink option

Cons

  • Limited flavor varieties
  • Low fiber content

Key Specs

  • Calories: 250
  • Protein: 20 g
  • Fiber: 3 g
  • Flavors: Chocolate, Vanilla

OWYN Complete Nutrition Shakes offer a convenient, allergen-conscious source of nutrition, providing 20 g of plant-based protein, 23 vitamins and minerals, and vegan omega-3s in a 250-calorie serving. Each shake contains 8 g of fat, 30 g of carbohydrates, 3 g of fiber, and 4 g of added sugar. The plant-based protein blend includes pea, pumpkin seed, oat, and flaxseed oil, while cane sugar and monk fruit extract provide the sweetness. All of the products are free of dairy and artificial ingredients, and every lot is third-party tested to ensure no cross-contact with the top nine allergens, including dairy, soy, eggs, wheat, fish, shellfish, peanuts, and tree nuts. This ensures that these shakes are suitable for individuals who are sensitive to the allergens listed.

As the tester for this product, I found that the shakes are smooth and the flavor is mild. I felt confident using it as a meal replacement, due to its protein content and added vitamins, even though the fiber content is a little low. To round out my meal and provide a few additional calories and fiber, I paired it with fruit. The careful allergen testing and absence of artificial sweeteners and sugar alcohols make OWYN shakes a reliable option for those needing an allergen-friendly, plant-based meal replacement.

Best Organic

Orgain Organic Nutrition Grass-Fed Protein Shakes

$34.19 at Amazon
$35.99Now 5% Off
Buy on Amazon $34.19

Pros

  • Certified USDA Organic and made with grass-fed milk protein
  • Includes organic fruit and vegetable powder
  • Provides 16 g of protein and 20 essential vitamins and minerals
  • No artificial sweeteners or ingredients

Cons

  • 11 g of added sugar
  • Low fiber content

Key Specs

  • Calories: 250
  • Protein: 16 g
  • Fiber: 1 g
  • Flavors: Four, including Creamy Chocolate Fudge, Iced Cafe Mocha, and Strawberries and Cream

Orgain Organic Nutrition Grass Fed Protein Shakes are Certified USDA Organic, offering 16 g of protein per serving from organic, grass-fed milk and whey, along with a blend of organic fruits and vegetables. The 250-calorie shake contains 8 g of fat, 28 g of carbohydrates, 1 g of fiber, and 20 essential vitamins and minerals, including B12, zinc, vitamin C, and vitamin D, all without artificial sweeteners.

Caitlin Beale, RDN, who tested this product, found the shakes “mild and pleasant in flavor, with only a slight chalky protein taste.” Beale says, “I like that Orgain’s Organic Nutrition Shake is USDA Organic and made with grass-fed milk and whey protein. The 16 g of protein is a solid starting point. For some requiring more calories, it may work better as a supplement or as part of a bigger plate.” While the shake avoids artificial sweeteners, the 11 g of added sugar could be a deterrent for those who limit their total sugar intake.

Best Vegan

Remedy Organics Protein Power

$70.10 at Amazon
Buy on Amazon $70.10

Pros

  • Convenient premixed option for vegans
  • 20 g of plant-based protein with added vitamins and minerals
  • USDA Organic, non-GMO, and free of dairy, gluten, and soy
  • Prebiotic fiber to help support gut health

Cons

  • Slight earthy aftertaste and mild grit from pea protein
  • Not suitable for people taking certain medications, due to maca root

Key Specs

  • Calories: 210
  • Protein: 20 g
  • Fiber: 6 g
  • Flavors: Seven, including Cold Brew Latte, Chocolate Fudge, Vanilla Dream
Remedy Organics Protein Power stands out for those seeking a fully vegan, ready-to-drink option. Each bottle delivers 20 g of plant-based protein from a blend of almond and pea sources, plus 6 g of fiber. The formula is USDA Organic, non-GMO, dairy-free, gluten-free, soy-free, and vegan, making it suitable for a wide range of dietary needs. It also includes ingredients such as medium-chain triglyceride (MTC) oil, maca root, and inulin fiber, a type of prebiotic that can support gut health. However, it may cause bloating or mild digestive discomfort in some individuals, as the gut adjusts.

 With added vitamin D, calcium, and iron, this product may help address common nutrient gaps in those following a vegan diet.

 It is important to note that if you are taking blood thinners or blood pressure medications, maca root can interact with these drugs, potentially making this beverage unsuitable for you.

Taste-wise, Martinet describes the flavor as “pretty mild but sweet, reminiscent of vanilla almond milk, with a touch of the earthy finish typical of pea protein.” She further notes that the texture is “thick and smooth, without foam, though there’s a slight grit.” At more than $6 per bottle, it’s on the expensive side, but given the limited selection of high-quality premixed vegan protein drinks, Remedy’s Protein Power could be worth the investment for the right person.

Best High-Protein

Huel Black Edition Ready to Drink

$52.24 at Amazon
$54.99Now 5% Off
Buy on Amazon $52.24

Pros

  • 35 g of protein per serving
  • Vegan, gluten-free, non-GMO, and free of artificial sweeteners
  • Added vitamins and minerals to help prevent nutrient gaps

Cons

  • Slightly grainy consistency
  • Stevia-sweetened, some report a slight aftertaste

Key Specs

  • Calories: 400
  • Protein: 35 g
  • Fiber: 6 to 7 g (depending on flavor)
  • Flavors: 6, including Chocolate, Iced Coffee, and Strawberry Banana

Huel Black Edition stands out as a practical option for individuals seeking a high-protein meal replacement. Each serving provides 400 calories, 35 g of plant-based protein from peas and faba beans, along with a balance of fat, carbs, and 6 to 7 g of fiber (depending on flavor of choice). It’s also fortified with 27 vitamins and minerals, including vitamin D, calcium, and essential fatty acids, making it more nutritionally complete than many basic protein shakes. Huel is vegan, gluten-free, and kosher.

That said, it’s not without drawbacks. Some users report that the texture can be slightly gritty, and being stevia-sweetened, it may have a slight aftertaste. Overall, it’s a convenient, nutrient-dense option, since Huel Black Edition is premade, portable, and shelf-stable. It’s available in six flavors, including Chocolate, Iced Coffee, and Strawberry Banana, to name a few. For those who prefer to make their own shakes with specific additions, Huel Black is also available as a powder, offering variety beyond the standard premade versions.

Best Low-Carb

Koia Elite

$44.99 at Amazon
$49.99Now 10% Off
Buy on Amazon $44.99

Pros

  • 32 g of protein and 10 g of carbohydrates per bottle
  • 6 g of fiber
  • Plant-based, soy-free, gluten-free, non-GMO, kosher
  • Creamy texture and natural-tasting flavors

Cons

  • Chicory root fiber can cause digestive discomfort for some
  • Some may need to add calories for better satiety

Key Specs

  • Calories: 210
  • Protein: 32 g
  • Fiber: 6 g
  • Flavors: Vanilla, Chocolate, Coffee, Cookies ‘N Cream
Koia Elite is a strong pick for those following a low-carb lifestyle who still want a higher protein drink option. Each 12-ounce bottle provides 210 calories, 32 g of pea protein, and just 10 g of carbohydrates. The inclusion of 6 g of chicory root fiber provides a prebiotic benefit that can support gut health; however, some individuals may experience bloating or digestive discomfort from this ingredient.

 With only 3 g of fat, the formula is notably lighter than many other meal replacement shakes, which some may appreciate, though it can also make the drink feel less satisfying. Sweetened with a blend of monk fruit and cane sugar, Koia Elite aims to maintain a low sugar content (4 g total) without relying solely on artificial sweeteners.

Taste and texture are key strengths here. Beale, who tested this drink, describes Koia Elite as “thick and creamier than many other ready-to-drink shakes,” comparing the vanilla flavor to a milkshake. Its non-GMO pea protein base is free of soy and gluten, and avocado oil adds a smoother mouthfeel while providing healthy fats. However, with its lower calorie and fat content, Koia Elite may not fully function as a stand-alone meal for everyone. For a more balanced option, it can serve as a smoothie base or be paired with fruit, nut butter, or other nutrient-dense add-ins to complete a meal.

REBBL Awake Protein Shakes

Best With Caffeine

REBBL Awake + Protein Shakes

Buy on Amazon $4.99

Pros

  • Combines protein and caffeine
  • Organic, non-GMO, soy- and gluten-free
  • Contains lion’s mane, which may support focus
  • Provides zinc and functional ingredients like L-theanine and spirulina in some flavors
  • Great texture and flavor

Cons

  • Low fiber may make it less filling
  • Lion’s mane can cause mild digestive sensitivity in some people

Key Specs

  • Calories: 160 (depending on flavor)
  • Protein: 20 g
  • Fiber: 1 to 2 g (depending on flavor)
  • Flavors: Cold Brew Latte, Matcha Latte, Lavender Tea Latte
REBBL Awake + Protein is a practical option for those seeking a meal replacement that also provides a caffeine boost. Each bottle contains 10 g of pea protein, lion’s mane mushroom, and between 70 and 150 mg of caffeine, depending on the flavor. This allows for some flexibility based on your preferred level of caffeination. Lion’s mane is included for its potential to support focus and cognitive function. However, the research is still evolving, and some people may notice mild digestive changes when they first start using it.

 Nutritionally, each shake provides 160 calories, 6 g of fat, 13 g of carbs, and 1 to 2 g of fiber, depending on which flavor you go with. They’re soy-free, gluten-free, USDA Organic, and non-GMO, and they use a blend of honey and stevia for sweetness, rather than artificial flavors.
SaVanna Shoemaker, RDN, provided positive feedback pertaining to the taste and texture. “All flavors share a lightly sweet coconut milk base, giving them a creamy consistency,” Shoemaker says. She describes the Lavender Tea Latte as “a mild and creamy cold chai tea,” and says that these shakes have “some of the best overall flavor and mouthfeel,” compared with similar products she tried. The Matcha Latte flavor includes extra ingredients like L-theanine and spirulina, and all of the varieties provide 20 percent of the daily value of zinc, which supports immune function.

 The relatively low fiber content and moderate calorie level means that it may not be filling enough for everyone as a full meal. Still, it can work well for those looking to combine protein, caffeine, and functional ingredients in one convenient drink. For additional fiber, consider adding fiber-rich foods, including fruit, nuts, or seeds.
protein shake

Best Yogurt-Based

Ratio Protein Dairy Drinks

Buy at Target $2.69

Pros

  • Made with real yogurt cultures (L. bulgaricus, S. thermophilus)
  • 26 g of protein with 0 g added sugar and no artificial flavors
  • Smooth, non-chalky texture
  • Good source of calcium (270 mg per serving)
  • Affordable and easy to find at major retailers

Cons

  • Limited flavor options
  • Dairy-based, so not suitable for those avoiding lactose or animal products

Key Specs

  • Calories: 190
  • Protein: 26 g
  • Fiber: 0 g
  • Flavors: Strawberry, Mixed Berry
Ratio Protein Dairy Drinks are a solid choice for anyone looking for a yogurt-based option that is higher in protein than typical drinkable yogurts. Each 190-calorie bottle contains 26 g of protein and no added sugar or artificial flavors. It’s made with yogurt cultures (Lactobacillus bulgaricus and Streptococcus thermophilus), the same strains used in traditional yogurt-making. These cultures ferment the milk, giving the drink its tangy flavor, and they may also provide beneficial gut bacteria and support.

 Additionally, the added whey protein boosts the overall protein content. It is also important to note that this product is dairy-based, which would not be suitable for those avoiding animal products or individuals with an intolerance to dairy or whey protein.

Health writer Raki Swanson describes it as “tasting like yogurt without being overly thick or chalky, and the berry flavor was noticeable but not overpowering.” The price is also a standout feature: At less than $3 a bottle, it is one of the least expensive options we tested and is readily available at several large retailers. Swanson’s main critique of Ratio Protein Dairy Drinks is the limited flavor selection, but there are a few nutritional considerations to keep in mind as well. While the protein content is high, the overall calorie count (190 per bottle) is on the lower side, and the drink contains no fiber and relatively low amounts of carbohydrates and fat. For some people, this may mean that it won’t keep them full for very long if used as a stand-alone meal. To make it more balanced, consider pairing the drink with foods that add fiber and healthy fats, such as a piece of fruit, a handful of nuts, or whole-grain crackers.

strawberry bonanza by little spoon

Best for Toddlers

Little Spoon YoGos

Buy at Little Spoon $2.82

Pros

  • Certified organic and non-GMO ingredients
  • Rigorous testing for 500-plus toxins and contaminants, including heavy metals, pesticides, glyphosate, and plasticizers
  • Convenient for snacks or on-the-go meals for toddlers
  • BPA-free packaging
  • No added sugars

Cons

  • May be higher in cost compared with standard yogurt pouches
  • Pouches need to stay cold, not shelf stable

Key Specs

  • Calories: 100 calories
  • Protein: 4 g
  • Fiber: 1 g
  • Flavors: Strawberry Bananza, Tropical Mango Twist, Apple Berry Blast, Peachy Pearadise

Little Spoon YoGos stand out as a nutritious and convenient option for parents seeking a yogurt pouch for toddlers. Each pouch is made with certified organic, non-GMO ingredients and uses whole milk Greek yogurt as the protein base, providing 4 g of protein, probiotics, and real fruits and veggies. At 100 calories, with 2.5 g of fat, 15 g of carbohydrates, and 1 g of fiber, they offer a balanced meal or snack (depending on the child’s age) without any added sugars. For complete transparency, Little Spoon conducts rigorous third-party testing on its products. Each pouch is screened for more than 500 potential toxins and contaminants, including heavy metals, pesticides, glyphosate, and plasticizers. For parents concerned about food safety, this level of testing, combined with the use of BPA-free packaging, offers added reassurance that the product meets high safety and quality standards.

Editor Nicole Bonaccorso notes that “the pouches taste sweet and fruity without being artificial, and the flavors match their descriptions.” She reports that her kids “loved the thicker consistency compared to other pouches they have tried.” Bonaccorso found Little Spoon YoGos to be useful as both a satisfying snack and a backup option when her kids weren’t interested in their meals. One practical note is that the pouches require refrigeration, so delivery and purchase timing are crucial. Overall, Little Spoon’s Yogos offer a combination of clean ingredients, safety standards, and toddler-friendly flavors, making them a solid choice in the toddler pouch space.

Comparison Table

Superlative
Calories
Protein (g)
Fiber (g)
Flavors
Soylent Complete Meal Shakes
Best budget
400
20
3
Eight, including Creamy Chocolate, Vanilla, Strawberry, and Chai
Buy Now $48
OWYN Complete Nutrition Shakes
Best allergen-free
250
20
3
Vanilla, Chocolate
Buy Now $44.19
Orgain Organic Nutrition Grass-Fed Protein Shakes
Best organic
250
16
1
Four, including Creamy Chocolate Fudge, Iced Cafe Mocha, and Strawberries and Cream
Buy Now $35.99
Remedy Organics Protein Power
Best vegan
210
20
6
Seven, including Cold Brew Latte, Chocolate Fudge, and Vanilla Dream
Buy Now $69.99
Huel Black Edition Ready to Drink
Best high-protein
400
35
6 to 7 (flavor-dependent)
Five, including Chocolate, Iced Coffee, Strawberry Banana, and Vanilla
Buy Now $54.99
Koia Elite
Best low-carb
210
32
6
Vanilla, Chocolate, Coffee, Cookies ‘N Cream
Buy Now $45.99
Rebble Awake + Protein Shakes
Best with caffeine
160 (flavor-dependent)
10
1 to 2 (flavor-dependent)
Cold Brew Latte, Matcha Latte, and Lavender Tea Latte
Buy Now $4.99
Ratio Protein Dairy Drink
Best Yogurt-Based
190
26
None
Strawberry, Mixed Berry
Buy Now $3.29
Little Spoon YoGos
Best for toddlers
100
4
1
Four, including Strawberry Bananza, Apple Berry Blast, and Peachy Pearadise
Buy Now $2.82

Other Noteworthy Meal Replacement Shakes We Tried

In our testing for this roundup, we evaluated more than 50 meal replacement shakes to identify the best options available. While the products highlighted above made our top picks, several others we considered did not quite meet all of our criteria. The following are noteworthy, popular, or widely used options that we tested but ultimately did not include in our main recommendations:

VitaHustle ONE Superfood Protein contains 22 vitamins and minerals, plant-based protein, superfood greens, probiotics, digestive enzymes, MCT oil, omega-3s, and adaptogens. It’s vegan, dairy-free, gluten-free, and non-GMO. Martinet tested this product and pointed to the flavor as the main drawback, noting, “The flavor profile is earthy, almost dirty-tasting, with a heavy aftertaste of the sweeteners used. It’s incredibly overpowering.” While we appreciated the ingredients, VitaHustle did not make our list due to its flavor profile.

Bolthouse Farms Protein Plus delivers an accessible, ready-to-drink protein option that is available in a variety of local grocery stores. Swanson says, “The flavors are just right. Not overbearing and did not taste chalky at all.” That said, she flagged the high sugar content as a drawback. With 50 g of added sugar, this shake did not make our final list as a top meal replacement option.

How We Tested the Best Meal Replacement Shakes

testing meal replacement shakes
Everyday Health

Our testing process was designed to be both thorough and trustworthy. We evaluated more than 50 meal replacement shakes and smoothie options to determine which ones can truly serve as a meal replacement, while also balancing nutrition, taste, and convenience.

Each protein product was tested by real-life users who answered structured questions and provided feedback on taste, texture, and overall experience. We also closely reviewed nutritional content, including calories, protein, sugar, ingredient quality, and whether the product fit into realistic daily routines.

Our testing panel consisted of six individuals with diverse backgrounds and perspectives, including myself. We also interviewed Bess Berger, RDN, founder of Nutrition by Bess in Teaneck, New Jersey, who specializes in women’s health; Amy Woodman, RD, owner of Farmington Valley Nutrition, located in Simsbury, Connecticut; and Avery Zenker, RD, dietitian and writer for DiabetesTeam, located in Toronto, to provide expert input on meal replacement shakes and when they are suited to support someone’s nutritional intake.

As a clinical dietitian, I bring professional training and hands-on experience to this review process. My background in nutrition allows me to evaluate these products not just as a consumer but also through the lens of being an evidence-based practitioner, ensuring that the recommendations here are credible, practical, and grounded in real expertise.

What to Look for When Buying a Meal Replacement Shake

Not all meal-replacement shakes offer the same options. The right one for you will depend on your health goals, dietary needs, and budget. Before buying, carefully examine the label and overall product to ensure that it aligns with your lifestyle and offers a balanced nutrition profile.

Key factors to consider include:

  • Nutritional Balance Look for a good mix of protein, fiber, healthy fats, and essential vitamins and minerals, not just calories.
  • Ingredients Check for a variety of added vitamins and minerals, limited added sugars, and minimal artificial additives or fillers.
  • Protein Source Consider whether the protein is plant-based or animal-based, and ensure that it aligns with your dietary preferences and tolerances.
  • Sugar and Sweeteners Be mindful of added sugar or sugar alcohols, as they can impact blood sugar and gastrointestinal comfort.
  • Dietary Restrictions If you have any food allergies or sensitivities, ensure that the product is suitable for your dietary patterns (such as gluten-free, dairy-free, vegan, etc.).
  • Taste and Texture A shake only works if you’ll actually drink it. Check reviews or sample flavors to find one that caters to your taste buds.
  • Price and Convenience Factor in the cost per serving, shelf life, and any preparation needs, to determine if it fits your routine.

What Is a Meal Replacement Shake?

A meal replacement shake is a beverage designed to offer the nutritional equivalent of a complete meal in a convenient format. These shakes typically include a balance of carbohydrates, protein, and fat, along with fiber and a variety of vitamins and minerals to help support daily nutrient needs. Meal replacement shakes can be used to replace breakfast, lunch, or another meal when you are busy, traveling, or seeking a simple way to manage your caloric intake. Some people also incorporate them as part of a structured weight loss plan or to help maintain nutrition during times when cooking or eating a full meal isn’t possible. Woodman agrees that there may be a need for meal replacements in specific instances, telling us that she “encourages her clients to get their nutrition from whole foods, but sometimes meal replacement shakes can be a helpful option.” Additionally, she says that she may “recommend them for people who often skip meals, especially breakfast, since meal replacements can offer a quick and convenient way to get nourishment in.”

Meal replacement shakes differ from basic protein shakes, which focus primarily on boosting protein intake, rather than delivering a broad spectrum of nutrients. However, the quality and formulation of meal replacement shakes aren’t all the same. Some are formulated to be well balanced and nutritionally complete, while others may be higher in sugar, lower in fiber, or missing key nutrients. For this reason, it’s essential to read ingredient lists and nutrition labels carefully, paying attention to the ratios of macronutrients (carbs, protein, and fat), added sugars, and the vitamin and mineral content. Choosing the right shake depends on your individual goals, dietary needs, and how you plan to incorporate it into your dietary routine.

Are There Different Types of Meal Replacement Shakes for Different Nutritional and Fitness Goals?

“Meal replacement shakes can serve many purposes,” says Zenker. “They can support people with low appetite, difficulty maintaining weight, or risk of malnutrition, and may also be used short term for weight loss, travel, or as a convenient option for busy lifestyles when balanced meals aren’t available.” As Zenker emphasizes, there are several types of meal replacement shakes, each formulated with a different nutritional profile to support specific health or fitness goals. Some shakes are designed for aiding weight management, offering controlled calorie levels, providing balanced macronutrients, or supplying added fiber to help promote a feeling of fullness while supporting overall nutrition.

 Others focus on general wellness, providing a well-rounded mix of protein, carbohydrates, healthy fats, and micronutrients for people who want a convenient, nutrient-dense option without specific weight loss or performance targets. There are also specialized formulations of meal replacement shakes for specific populations, such as individuals with certain health conditions or those following particular dietary patterns (vegan, low-carb, gluten-free, etc.).
For fitness-focused goals, you’ll find many high-protein or performance-oriented meal-replacement shakes, which typically contain extra protein to support muscle recovery and maintenance, along with complex carbohydrates for sustained energy. Some may include added nutrients such as electrolytes, creatine, or branched-chain amino acids for athletes or other people with intense training routines.

 Selecting the right meal replacement shake depends on your personal goals. Whether that means managing weight, improving daily nutrition, building muscle, or supporting an active lifestyle, you can find a shake with ingredients and nutrient levels that align with your needs.

FAQ

How many meal replacement shakes can I consume in a day?
“Shakes can bridge gaps, but they can’t replace the sensory and nutritional variety of whole foods. You miss out on the chewing process, diverse fibers, and phytonutrients found in fruits, vegetables, and grains,” says Berger, who recommends limiting shakes to no more than one per day. Most people can safely replace one meal per day with a meal replacement shake, but the ideal number depends on your overall calorie and nutrient needs.
Meal replacement shakes can be a sustainable option for short-term use or as an occasional meal substitute, particularly for those seeking convenience. However, relying on meal replacement shakes long term may limit dietary variety, so they’re best used as part of a balanced eating plan.
As Zenker emphasizes, “Meal replacement shakes can be helpful for busy people, those managing their weight or fitness goals, or anyone with limited appetite or difficulty preparing meals, ideally with guidance from an RD. However, individuals already eating balanced meals typically don’t need them, and relying too heavily on shakes can limit overall nutrition and the benefits of whole foods.”

Why Trust Everyday Health

We independently investigate and recommend products and services we believe will enrich the lives of our readers and meet their specific needs. You can trust our reviews because we do the legwork for you. Read more about why you can trust us.
Meet Our Team
See Our Editorial PolicyMeet Our Health Expert Network

Brittany Scanniello, RD

Author

Brittany Scanniello is a freelance writer, registered dietitian-nutritionist, and owner of Eat Simply Nutrition, a Colorado-based integrative nutrition company and private practice.

As a lifelong and collegiate athlete, Brittany has always kept fitness and nutrition a top priority. Her expertise lies in pediatrics, sports, and functional nutrition, though she is experienced in all nutrition-related matters. She strongly believes that food has the power to reduce the risk of chronic disease and help people feel energized so she works hard to make nutrition information accessible and easy to understand for all.

Brittany received her undergraduate degree in human nutrition and dietetics from University of North Carolina in Greensboro. She also completed a dietetic internship to become a registered dietitian at UC Davis Medical Center in Sacramento, California.

As a freelance nutrition and fitness writer, her work has been published in Eat This Not That, PopSugar, and other outlets. She is the author of The Complete Macro Cookbook.

When Brittany is not counseling clients or writing, she enjoys working on her family's farm, golfing, playing with her three kids, and baking.

See full bio
Reyna-Franco-bio

Reyna Franco, RDN

Medical Reviewer

Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.

In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.

Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.

She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.

See full bio

Orlando de Guzman

Fact-Checker

Orlando de Guzman is a writer and editor with expertise in health and environmental news. He has a background in investigative and science journalism and has worked on documentary films about war and trauma, health, sanitation, and the changing climate around the world. His interest in health and medicine started after an early career as a medical and legal translator.

De Guzman is a longtime health and fitness enthusiast who is interested in nutrition, diet, and mental health. He participates in endurance sports and cross-trains in several traditions of martial arts from Southeast Asia. De Guzman is interested in how the progressively complex movements of martial arts training can improve cognition and mental well-being, especially for those with PTSD and for those approaching middle age and beyond.

De Guzman has a dual B.A. in communications and international studies from the University of Washington in Seattle. He is committed to factual storytelling and evidence-based reporting on critical choices that affect our planet.

See full bio
Nicole Bonaccorso

Nicole Bonaccorso

Editor

Nicole Bonaccorso is a writer and editor with more than 12 years of journalism experience. She has been writing for Everyday Health since 2025, and has also been published on NBCNews.com, Treehugger, Verywell, Mashable, and Upworthy, among other publications.

Nicole was also a senior editor at Weather.com for more than 11 years, covering everything from weather and climate change to health, science, and travel.

In addition to writing, Nicole has also found a passion in helping new parents reach their breastfeeding goals and is working towards becoming a certified breastfeeding specialist.

In her free time, Nicole enjoys hiking, camping, cooking, reading, and spending time outdoors with her two young sons, husband, and dog.

See full bio

Tori Martinet, MS, RD

Tester

Tori Martinet is an Intuitive Eating dietitian, food writer, recipe developer, and food photographer based in Southern California. She received a master's degree in nutrition from Columbia University Teachers College and spent nearly a decade as the director of wellness and sustainability for a premier food service contractor based in New York City. In her time there she crafted wellness and sustainability programming for clients like Google, Citigroup, The Metropolitan Museum of Art, Harvard Business School, and the U.S. Open Tennis Tournament.

She has been a dietitian for nearly 10 years and currently works in private practice, dedicated to helping people pursue health without restriction and dieting. She also writes freelance food and nutrition content and has been featured in publications like Eating Well, Food & Wine, Shape, The Spruce Eats, U.S. News 360 Reviews, Verywell Health, and many more.

See full bio

Caitlin Beale, MS, RDN

Tester

Caitlin Beale, MS, RDN, is a registered dietitian and freelance health writer with experience in clinical nutrition, education, research, and private practice. Caitlin’s special interests include women's health, gut health, autoimmunity, and reproductive health. Committed to the belief that health information should be accessible to all, she is passionate about empowering individuals to make positive changes for their well-being. Caitlin holds advanced training certificates in women's health and integrative and functional nutrition.

Caitlin was born and raised in northern California, where she resides with her family. An avid lover of sunshine and the outdoors, she finds joy in activities such as visiting the beach, exercising, cooking, and indulging in a good read. You can find Caitlin’s writing in a variety of outlets and brands, including Motherly, Nourish, Signos, Greatest, Pure Encapsulations, Abbott, and Clue, among others.

See full bio

SaVanna Shoemaker, MS, RDN, LD

Tester

SaVanna Shoemaker is a registered dietitian and health writer. As a registered dietitian, SaVanna has worked with pregnant and postpartum women, infants and children, people with chronic kidney disease, and people who are critically ill. She is particularly interested in culinary and functional nutrition for weight loss and female hormone health.

She's currently a contributor for Everyday Health and Yahoo Life, and her work has also appeared in Forbes Vetted, Healthline, Greatist, mindbodygreen, and Bicycling magazine, among other outlets.

SaVanna lives with her husband and three kids in Little Rock, Arkansas. She enjoys cooking, reading, writing fiction, and weightlifting.

See full bio

Raki Swanson

Tester

Raki Swanson is a Minnesota-based freelance health writer and married mother to two adult children. She has experience covering mental health, fitness, food, and lifestyle topics, as well as significant experience reviewing and testing products for the Marketplace team, including online therapy, fitness gear, and food.

She received a bachelor's degree in applied psychology from St. Cloud University in Minnesota. She has also worked as a business development manager at a Fortune 500 company in Minnesota, and spent several years living in the south of France while growing up, which inspired her love of travel and food.

When she's not writing, you can find her reading, blogging, and enjoying being an empty nester with her husband, two dogs, and tabby cat named Kevin.

See full bio
See Our Editorial PolicyMeet Our Health Expert Network
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Dashwood R et al. L-Theanine: From Tea Leaf to Trending Supplement — Does the Science Match the Hype for Brain Health and Relaxation? Nutrition Research. January 23, 2025.
  2. Aguayo-Guerrero JA e tal. Sucralose: From Sweet Success to Metabolic Controversies — Unraveling the Global Health Implications of a Pervasive Non-Caloric Artificial Sweetener. Life. February 29, 2024.
  3. Sheng W et al. Immunomodulatory Effects of Inulin and Its Intestinal Metabolites. Frontiers in Immunology. August 10, 2023.
  4. Bakaloudi DR et al. Intake and Adequacy of the Vegan Diet. A Systematic Review of the Evidence. Clinical Nutrition. May 2021.
  5. Del Carpio NU et al. Exploring the Chemical and Pharmacological Variability of Lepidium meyenii: A Comprehensive Review of the Effects of Maca. Frontiers in Pharmacology. February 19, 2024.
  6. Pouille CL e tal. Chicory: Understanding the Effects and Effectors of This Functional Food. Nutrients. February 23, 2022.
  7. Docherty S et al. The Acute and Chronic Effects of Lion’s Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults: A Double-Blind, Parallel Groups, Pilot Study. Nutrients. November 20, 2023.
  8. Zinc. National Institutes of Health. October 4, 2022.
  9. Popović N et al. Yogurt Produced by Novel Natural Starter Cultures Improves Gut Epithelial Barrier In Vitro. Microorganisms. October 15, 2020.
  10. Yan M et al. The Effect of Total and Partial Meal Replacements on Obesity: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Critical Reviews in Food Science and Nutrition. February 25, 2025.
  11. Dietary Supplements for Exercise and Athletic Performance. National Institutes of Health. April 1, 2024.
Additional Sources
  • Nutrition and Kidney Disease, Stages 1-5 (Not on Dialysis). National Kidney Foundation. March 18, 2024.
  • Dou Y et al. Effect of Fructooligosaccharides Supplementation on the Gut Microbiota in Human: A Systematic Review and Meta-Analysis. Nutrients. August 12, 2022.
  • MM Vellapandian C. Exploring the Long-Term Effect of Artificial Sweeteners on Metabolic Health. Cureus. September 2024.
  • Herb-Drug Interactions: What the Science Says. National Institutes of Health. November 2024.