Meal replacement shakes are a convenient dietary supplement designed to help you meet your daily nutritional needs when a traditional meal isn’t an option. Unlike standard protein shakes, they offer a more balanced mix of essential macronutrients — protein, carbohydrates and fat — providing your body with the energy and building blocks needed for tissue repair and growth.

The best meal replacement shakes can be convenient and healthy when consumed in moderation. The real question is, what makes a meal replacement nutritious enough to replace whole foods? The answer lies in its ingredients and nutrition facts. “A meal replacement shake is meant to be a meal, not a snack,” says dietitian Lisa Moskovitz. “It’s important it provides key nutrients and a sufficient amount of calories.” However, calorie count alone isn’t enough to tell if a shake is healthy.

The ideal meal replacement shake also includes micronutrients — essential vitamins and minerals your body requires in smaller (micro) amounts. These include things like vitamins, calcium, iron and zinc. Research suggests that calorie restriction, often practiced by those turning to meal replacement products, can lead to micronutrient deficiencies if you’re not mindful of getting enough through the foods (or added vitamins) you’re consuming. Without properly balancing both macronutrients and micronutrients, you risk chronic fatigue or other health issues. This is why it’s helpful to choose meal replacement drinks that are fortified with vitamins and minerals.

It’s also important to consider your overall goals. For instance, if you’re aiming to lose weight, you’ll want a shake with fewer calories, whereas those looking to gain weight and build lean muscle mass would benefit from a higher-calorie option (around 400-500 calories). With both goals in mind, we set out to test some of the best meal replacement drinks to determine which are worth your investment. We evaluated and tested 13 ready-to-drink options, assessing taste, texture and consistency and consulted with three registered dietitians to understand what to prioritize and what to avoid. Below are our top picks for the best meal replacement shakes.

A note on supplements

The products included on this list are dietary supplements. Such supplements are regulated far less stringently by the FDA than medications, with little oversight on safety or effectiveness before they go to market. Supplements may also interact with other medications and aren’t appropriate for all populations or health conditions. While our health writers personally select and test products that are evidence-based, it’s important to talk to your health care provider before adding a dietary supplement to your routine.

Best overall meal replacement shake

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Factors to consider when purchasing a meal replacement shake

When choosing a meal replacement shake, our experts suggest considering the following factors:

• Ingredients: Look for shakes with whole food ingredients rather than highly processed ones. You want to make sure you’re getting a healthy balance of macro and micronutrients while avoiding artificial flavors and sweeteners.

• Protein source: Animal-based options tend to have more complete protein profiles, but they can cause digestive issues for some. Plant-based meal replacement shakes may not have a complete amino acid profile, but they can still provide adequate protein when used in moderation and combined with other protein sources.

• Calorie and sugar content: If you’re trying to gain weight or have a high activity level, you may need a shake with more calories. On the other hand, lower-calorie options are best for weight maintenance or loss. People with diabetes should also pay attention to sugar and carbohydrate content.

• Performance: Consider when and how you’ll be using the shake. If it will serve as a meal replacement, make sure it contains enough protein, fiber and healthy fats to keep you from getting hungry between meals. If you’re drinking it after a workout, it needs adequate protein and carbohydrates to help your muscles recover.

• Storage: Some shakes are shelf-stable, meaning you can keep them in your pantry without refrigeration. Others require refrigeration or freezing to maintain freshness. While shelf-stable options offer convenience, they may have added preservatives and may not be as fresh as refrigerated or frozen options.

How we chose the best meal replacement shakes

We tested 13 meal replacement shakes from popular and reputable brands to find the best options. We spoke with three registered dietitians to get their expert opinions on what to look for in a meal replacement shake, what nutritional factors to consider and how age and activity level may affect the type of shake you should choose. As a nurse, I also used my own medical knowledge as a factor in selecting which shakes to test and evaluate. Each shake was thoroughly tested for taste and texture. The ingredient list and nutrition facts were also analyzed to better understand the drink’s calories, macronutrients and micronutrients.

FAQs

What is a meal replacement shake?

A meal replacement shake is a prepackaged beverage that replaces a regular meal. They should contain a balanced mix of macronutrients (protein, carbs and fats) and micronutrients (vitamins and minerals) to provide the necessary nutrition for a complete meal.

Are meal replacement shakes actually healthy?

It depends. Some are highly processed and filled with artificial ingredients, added sugars and preservatives. That said, some options contain whole food ingredients and can be a convenient way to get the nutrients you need without having to prep or cook a meal. The best way to determine whether a meal replacement shake is healthy is to read the ingredient list and nutrition label carefully.

Can I replace all my meals with shakes?

You shouldn’t rely solely on meal replacement shakes. Whole foods are the best way to get the nutrients your body needs to function. Meal replacement shakes are best for supplemental nutrition or convenience on busy days when you’re tempted to skip a meal.

Will meal replacement shakes help me lose weight?

Some people successfully lose weight with meal replacement shakes. However, it’s important to choose a shake with the proper macronutrient ratio and calorie content based on guidance from a registered dietitian. Simply replacing meals with shakes without considering overall calorie intake and physical activity may not lead to sustainable weight loss.

How do I choose a good meal replacement shake?

When choosing a meal replacement shake, consider the ingredients, protein source, calorie content and your body’s needs. While animal-based protein options may lead to greater satiety, plant-based shakes are best if you’re sensitive to dairy or have specific dietary restrictions. If unsure, a registered dietitian can help you choose an option based on your health history and goals.

Can I make my own meal replacement shakes?

Yes. You can make meal replacement shakes with whole foods like fruits, vegetables, a protein source (nuts and seeds, yogurt, tofu) and healthy fats (avocado, nut butter). Moskovitz says you can mix protein powder in a blender with sources of carbs, such as oats or fruit and fats, like avocado or peanut butter.

Other products we tested

Meet our experts

• Lisa Moskovitz, RD, CEO of NY Nutrition Group and author of The Core 3 Healthy Eating Plan

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.