Best Meal Replacement Shakes of 2023, According To Experts

To determine the best meal replacement shakes of 2023, we consulted two experts who provided their product recommendations, including their reasoning behind why they chose them and who these shakes are best for. Star ratings were solely chosen by the editorial team, factoring in cost, protein per serving and third-party certifications and/or verifications.

Meal replacement plans include readily available products such as meal replacement shakes. “[These] pre-mixed drinks include protein, carbs, fats and usually many micronutrients (vitamins and minerals) to mimic what you might get from eating a meal,” says Kelsey Kunik, M.S. a registered dietitian and nutrition advisor at Fin vs Fin, a wellness product review site based in Santa Monica, California.

“While meal replacement shakes are often used for weight loss, they can also be an occasional on-the-go meal,” says Amy S. Margulies, a registered dietitian and owner of Rebellious RD, a nutrition counseling practice in Philadelphia, Pennsylvania. Others may use a meal replacement shake as a post-workout recovery drink to help replenish their energy and nutrients. Additionally, these shakes can provide a quick source of nutrients for people with dietary restrictions or those who struggle to consume enough whole foods due to medical conditions such as dental issues, gastrointestinal disorders and cancer.

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Meal replacement shakes aim to provide a balance of macronutrients, vitamins and minerals that are similar to a balanced meal of whole foods. This can make them helpful for replacing a meal, especially when it may not be possible or convenient to consume whole foods.

“Meal replacement shakes are quick and easy,” says Margulies. Typically offered in single-serving portions, meal replacement shakes are a convenient option for on-the-go consumption, or as a quick meal or snack that can be easily consumed without preparation.

Additionally, “meal replacement shakes are often high in protein, to help you feel full,” says Margulies. The calorie-controlled portion may help with weight loss while the extra protein helps to preserve your muscle mass, she explains.

Adequate protein intake is essential for health as protein plays a crucial role in the building blocks of the body’s tissues and organs. It’s also believed that higher protein intake can help with increased insulin sensitivity and appetite suppression (by increasing satiety), thereby potentially promoting weight loss.

Overall, the best time to consume a meal replacement shake is when it fits into your overall dietary plan and meets your specific nutritional needs. For someone who is using a meal replacement shake for convenience, the shake may be consumed when there is no time to prepare breakfast, lunch or dinner. This also works if you don’t have time to sit down for a meal, since meal replacement shakes can be consumed on the go, says Kunik.

If it’s consumed as part of a weight loss plan, the best time to drink a meal replacement shake would be the meal that you find yourself often grabbing something quick and less healthy, says Marguiles. For individuals using meal replacement shakes for medical reasons, such as loss of appetite or difficulty consuming solid foods, it’s best to consult with your primary care doctor or a nutrition expert to determine the best timing and frequency for consumption.

Margulies notes that the beneficial features of meal replacement shakes often include being nutrient-dense, high in fiber, calorie-controlled and helpful for weight loss.

“Meal replacement shakes can make it easy to get nourishment when you might otherwise skip a meal,” says Kunik. “They’re perfect for taking on the go and traveling so you don’t get too hungry, which can lead to overeating later on.”

However, there are also cons of meal replacement shakes, as Margulies notes:

• Artificial ingredients may be added
• Low calories—you may still be hungry and overeat later
• Liquid calories are not a long-term solution for nutrition since whole foods contain fiber, additional nutrients and various antioxidants that are important for overall health and can’t be replicated by meal replacement shakes alone
• Can be more expensive than whole foods

“Meal replacement shakes are often marketed as an actual replacement for a meal, but they can’t replace the nutrition and experience of taste, texture and overall satisfaction of eating food,” says Kunik.

When choosing a meal replacement shake, Margulies and Kunik note that nutrient balance is key. Kunik recommends looking out for the following:

• 15 to 25 grams of carbohydrates
• 3 to 5 grams of fiber
• 15 to 20 grams of protein
• At least 300 to 400 calories if meant to replace a meal
• Consider your preference for plant-based or animal-based ingredients

“Look for whole foods listed at the top of the ingredients list, such as fruits and vegetables,” adds Margulies.

As with any dietary changes, it’s important to consult with your doctor. A registered dietitian can also provide you with tailored nutrition advice and help you choose a meal replacement shake that fits your dietary needs.

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