When shopping for a meal replacement shake, consider your specific needs—whether it’s higher protein, lower calories, added fiber or specific nutrients. Consulting a dietitian can help you select the best option that aligns with your dietary goals, advises Sarah Koszyk, M.A., R.D.N., NBC-HWC, a sports dietitian and founder of MIJA.

Here are considerations to make:

✔️ Nutrient balance: “If the shake is truly replacing a meal, make sure it has enough calories to fuel your body as well as a balanced nutrition profile of protein, healthy fats and complex carbohydrates, along with essential vitamins and minerals,” said Sassos. Also, it’s best to check the nutrition label for important micronutrients like iron, vitamin D, calcium and magnesium, which are often under-consumed in daily diets. If the nutrient breakdown seems unclear, it’s worth reaching out to the brand for more details about what their product offers.

✔️ Protein and fiber content: Aim for shakes that deliver 15 to 25 grams of protein per serving to help you feel full, maintain muscle and keep energy levels steady throughout the day. Protein is key for making a shake feel satisfying and meal-like, especially if you’re using it to replace a full meal. Also, look for shakes with at minimum 3 to 5 grams of fiber per serving to promote better digestion, help you stay fuller for longer and prevent energy crashes by balancing blood sugar.

✔️ Ingredient quality: Pay attention to the ingredient list and choose shakes made with primarily real, whole food ingredients whenever possible. Avoid those with excessive added sugars, artificial additives and a long list of fillers. Not all shakes are created equal so always choose the option whose ingredient list aligns with your health needs and preferences.

✔️ Calorie range: Consider your specific needs when looking at calorie content. Meal replacement shakes are typically between 150 to 400 calories per serving. “Remember that a meal replacement shake is a supplement and should be used in combination with whole foods. Consider having a shake for one meal and eating another meal with real foods that have protein and fiber,” adds Koszyk. Lower-calorie shakes may need to be paired with extra food to meet energy needs, while well-rounded options with 300–400 calories may provide some people sufficient energy until their next meal.

✔️ Third-party testing: Third-party testing for meal replacement shakes are relatively new for this category but helps verify that products are free from contaminants, pesticides and heavy metals. Our selections prioritize third-party-tested options or come from reputable brands.

“Prioritize balanced, whole food meals that offer a wide range of nutrients naturally to help keep you fueled and satisfied. Eating a real meal not only engages different senses but also is a more satisfying and enjoyable experience,” adds Sassos. Ultimately, it’s about finding an option that aligns with your preferences and health needs. When in doubt, work with a health professional to identify the best choice for your unique goals and sensitivities.