Life is busy, and sometimes you just don't have time for a real meal. Rather than settling for unhealthy fast food or unsatisfying grab-and-go bars that leave you wanting more, consider adding a meal replacement shake to your daily (or as-needed) routine. While whole foods should always be your first choice, well-made meal replacement shakes offer complete macro- and micronutrients in the most convenient, portable delivery. This makes meal replacement shakes a good option for your occasional I'm-too-busy-to-cook day, your portable backpacking meal, or your daily routine.
Before you incorporate meal replacement shakes into your diet, you need to find a product that compliments your personal health goals (e.g., are you trying to maintain, gain, or lose weight?), providing the right macronutrient balance for your needs, as well as ingredients that you trust.
To help you choose the right meal replacement shake for your needs, we've provided a list of great products and information on what to look for when choosing a shake.
Why Trust Us?
The health and safety of ACTIVE's readers are of the utmost importance to us. To ensure your well-being when consuming meal replacement shakes, the ACTIVE.com editorial team prioritizes products that are independently tested by a third party. We've also consulted with a team of nutritionists and dieticians to ensure the products we feature are of the highest standard. This helps us create the most accurate, authentic review content for our readers. More importantly, fitness may be our job, but it is also our passion. Therefore, we strive to bring you products that we trust and would personally use.
Disclaimer: Exercise caution when taking supplements. Always make sure to consult with your doctor before trying a new supplement or pill. Weight-loss supplements are not a substitute for a balanced diet and regular exercise. Any supplements taken should be used in accordance with a healthy lifestyle. Any weight loss more than a pound per week over a long period of time is unusual and should be monitored by a doctor.
The Best Meal Replacement Shakes - Our Top Picks
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- Best Overall Meal Replacement Shake: Kaged Clean Meal
- Best Meal Replacement Shake for Muscle/Weight Gain: Transparent Labs Meal Replacement Powder
- Best Meal Replacement Shake for Weight Loss: PhenQ Complete Meal Shake
- Best Vegan Meal Replacement Shake: Garden of Life Vegan Raw Organic Meal
- Best-Tasting Meal Replacement Shake: Kaged Clean Meal in Snickerdoodle
- Best Organic Meal Replacement Shake: Orgain Perfect Meal Powder
- Best Low-Carb Meal Replacement Shake: Pure Food Real Meal Replacement Powder
Best Overall Meal Replacement Shake - Kaged Clean Meal
SPECS
- Price/Affordability (see scale below): $$$
- Flavor (see scale below): 2
- Key ingredients: ioWhey™ whey protein isolate, oat flour, MCT coconut oil powder, fruit/vegetable/mushroom blend
- Key nutrients: Complete macro and micronutrients
Kaged has dubbed itself "the elite supplement brand," and this is a deserving title. They understand the true science behind nutrition and what it means to make a quality, food-first product. Clean Meal is a complete meal replacement shake, providing adequate macros and micros to fit most dietary needs.
As with any meal replacement shake, protein is king. Kaged Clean Meal includes 28 grams of ioWhey whey protein isolate, which provides 6.5 grams of BCAAs and claims to increase essential amino acid absorption. The 18 grams of carbs in this product come from quality, slow-burning oats, and quinoa. And the 4.5 grams of fat comes from healthy MCT coconut oil. Kaged has also included 21 vitamins and minerals from nine real plant foods, like broccoli, pumpkin, chlorella, and maitake mushroom.
What We Like
- Bioavailable protein from ioWhey™ whey protein isolate
- Slow-burning carbs from quinoa and oats
- Quality fats from MCT coconut oil
- Whole-food micronutrients from fruit, vegetable, and mushroom blend
What We Don't Like
- A bit high in protein for some people
- Low in fiber
- Includes sucralose
BUY: Kaged Clean Meal
Best Meal Replacement Shake for Muscle/Weight Gain - Transparent Labs Meal Replacement Powder
SPECS
- Price/Affordability (see scale below): $$
- Flavor (see scale below): 1
- Key ingredients: Whey protein isolate and concentrate, grass-fed beef bone broth, egg white protein, MCT oil
- Key nutrients: Complete macros
Transparent Labs Meal Replacement Shake offers 24 grams of a highly bioavailable protein blend containing both whey protein isolate and concentrate, grass-fed beef bone broth, egg white protein, and pea protein. What that means is that this formula is highly effective for supporting your muscle-gain goals. This formula contains 19 grams of carbohydrates, mostly from pea starch, oat bran fiber, and natural sugars. These fast and slow-burning carbs will supply your muscles with sustained energy while the fiber aids with digestive health and keeps you feeling satisfied longer.
Unfortunately, this formula lacks any real micronutrient sources, such as a superfood or vegetable powder blend. Without this, Transparent Labs does not deliver a truly complete meal replacement, so be advised that you'll need to make sure you are getting plenty of fruits and vegetables from your regular diet.
What We Like
- Quality, bioavailable protein sources
- Quality fats from MCT oil
- Sweetened with natural cane sugar and Stevia
What We Don't Like
- Lacking in micronutrients
- Only comes in 2 flavors
BUY: Transparent Labs Meal Replacement Powder
Best Meal Replacement Shake for Weight Loss - PhenQ Complete Meal Shake
SPECS
- Price/Affordability (see scale below): $$$
- Flavor (see scale below): 2
- Key ingredients: Oat Flour, Pea Starch, Whey Protein Concentrate, Flaxseed Powder, Digestive Enzymes
- Key nutrients: Between 8-50% DV of vitamins A, C, D, E, K, and most Bs
PhenQ is marketed as a weight-loss meal replacement shake, with the makers saying the product supports a healthy metabolism response and AMP-activated protein kinase (AMPK) response. Boosting AMPK activity increases metabolism, which burns fat and leads to less fat production, according to this article in Nature Reviews Molecular Cell Biology.
PhenQ is vegetarian-friendly and contains 16 grams of protein from whey protein concentrate. Whey protein is one of the most effective and bioavailable sources of protein for the human body.
The formula contains 3-3.5 grams of fat and 21-22 grams of carbohydrates (depending on flavor) from oat flour, pea starch, and flaxseed powder. Carbs from oats are complex and slow-burning for sustained energy and balanced blood sugar levels. While this product is sugar-free, it, unfortunately, contains the artificial sweetener sucralose.
What We Like
- 16g protein from whey protein concentrate
- Digestive enzyme blend to aid digestion and absorption of nutrients
- Complex carbs and fiber from oat flour
- Flaxseed powder for omega-3s
What We Don't Like
- Contains sucralose
- Source of vitamin blend is unknown and possibly not from whole-food sources
BUY: PhenQ Complete Meal Shake
Best Vegan Meal Replacement Shake - Garden of Life Vegan Raw Organic Meal
SPECS
- Price/Affordability (see scale below): $$$
- Flavor (see scale below): 2
- Key ingredients: Sprouted vegan protein blend (from beans and seeds), fiber blend, fruit and vegetable blend, greens blend, whole-food vitamin and mineral blend, probiotics
- Key nutrients: Complete macro and micronutrients
Garden of Life has truly put the garden into its Vegan Raw Meal replacement. This product is made with 20 grams of sprouted protein blend containing 14 powerhouse beans and seeds like peas, quinoa, and flax. They've also included over 28 nutrient-boosting vegetable, fruit, and greens powders—including spinach, blueberries, alfalfa, and wheatgrass—that make this meal replacement powder (MRP) a great source of health-supporting micronutrients, antioxidants, and phytochemicals.
This product is a bit low on carbohydrates (only 12 grams) and very low on fats (only 2 grams), so it may not supply quite the sustained energy or muscle fuel of some other MRPs on this list.
What We Like
- Sprouted protein blend from beans and seeds
- Loaded with fruit, vegetable, and superfood powders
- Contains probiotic and enzyme blend
- Raw for maximum nutrition
What We Don't Like
- Too low in fats
- Not friendly for those following elimination diets (contains onion, garlic)
BUY: Garden of Life Vegan Raw Organic Meal
Best-Tasting Meal Replacement Shake - Kaged Clean Meal in Snickerdoodle
SPECS
- Price/Affordability (see scale below): $$$
- Flavor (see scale below): 2
- Key ingredients: ioWhey™ whey protein isolate, oat flour, MCT coconut oil powder, fruit/vegetable/mushroom blend.
- Key nutrients: Complete macro and micronutrients
Kaged Clean Meal Snickerdoodle gets rave reviews for its smooth texture and great taste. It's also a highly-effective, well-made meal replacement shake, providing 28 grams of protein from ioWhey™whey protein isolate, which Kaged says is proven to increase essential amino acid absorption for better muscle-gain results. They've also included 18 grams of slow-burning carbs from oats and quinoa and 4.5 grams of high-quality fat from MCT coconut oil. To make this a complete meal, Kaged has added a whole-food blend of fruits, vegetables, mushrooms, and sea vegetables (like chlorella) for a micronutrient superfood boost.
What We Like
- Bioavailable protein from ioWhey™ whey protein isolate
- Slow-burning carbs from quinoa and oats
- Quality fats from MCT coconut oil
- Whole-food micronutrients from fruit, vegetable, and mushroom blend
- No fillers or artificial anything
What We Don't Like
- A bit high in protein for some people
- Low in fiber
BUY: Kaged Clean Meal in Snickerdoodle
Best Organic Meal Replacement Shake - Orgain Perfect Meal Powder
SPECS
- Price/Affordability (see scale below): $$$
- Flavor (see scale below): 1
- Key ingredients: Vegan protein blend, superfood blend, fruit and vegetable blend, probiotic and enzyme blend
- Key nutrients: Complete macro and micronutrients
Orgain has a solid reputation in the supplement industry based on its use of quality organic and sustainable ingredients. This meal replacement provides a pretty high dose of all macronutrients, including 25 grams of protein from vegan sources, 8 grams of fat from a variety of oil powders, and 30 grams of carbs from a wide array of plant foods and fibers. Combined, these macro values should provide plenty of fuel to get you through a long day or a long trail ride.
While this meal replacement is loaded with healthy ingredients—like sprouted quinoa and lentils, greens, and functional mushrooms—the second ingredient is a creamer base with a few not-so-healthy ingredients like sunflower oil.
What We Like
- Protein from good vegan sources (peas, brown rice, chia)
- Includes 80+ superfoods, adaptogens, and functional mushroom powders
- Soy-free and non-GMO
What We Don't Like
- Includes a creamer base with low-quality powdered vegetable oil
- Source of vitamin and mineral blend is unknown and possibly not from whole foods
BUY: Orgain Perfect Meal Powder
Best Low-Carb Meal Replacement Shake - Pure Food Real Meal Replacement Powder
SPECS
- Price/Affordability (see scale below): $$$
- Flavor (see scale below): 1
- Key ingredients: Pea protein, pumpkin seed protein, MCT powder, green banana powder
- Key nutrients: Macronutrients and some micros
Pure Foods is an independent start-up with a mission to only use organic plant-based foods grown exclusively in the U.S. and Canada, unlike many companies that source cheap ingredients from China or other countries. This meal replacement powder is low in carbs, with only 6 grams of total carbs and 3 grams of fiber. This blend also contains green banana powder, a little-known powerful prebiotic that feeds the good bacteria in our gut and helps to create a healthy gut microbiome.
In addition to being low in carbs, this meal replacement shake is lower in fats (3 grams) and protein (11 grams) than most other MRPs, so depending on your health goals, you may need to double your serving to reach your needed macros. The good news is the fats and protein in this MRP are all from healthy, bioavailable sources, and there are absolutely no unnecessary fillers or junk in this shake.
What We Like
- Absolutely no additives, fillers, or preservatives
- 100% whole-food ingredients
- Green banana powder (a prebiotic) for gut-health
What We Don't Like
- Low macros per serving
- Only 1 flavor option
BUY: Pure Food Real Meal Replacement Powder
What to Look for in a Meal Replacement Shake
Find a Product that Supports Your Goals
The first step to choosing a meal replacement shake is deciding how you will be using it and then nailing down your fitness goals. Do you plan to drink the shake every day or just as needed on busy days? Are you trying to bulk up and add muscle, maintain weight, or slim down? From here, you can choose a shake with macronutrients that align with your goals. For help deciphering what your body really needs, use our nutrition calculator. If you are consuming the meal replacement shake daily, you'll want to select a product that truly takes the place of a well-rounded meal, complete with whole foods and whole-food micronutrients.
High-Quality, Bioavailable Proteins
Your meal replacement shake should contain between 20-25 grams of protein from quality, bioavailable sources. Whey and egg white proteins are the most bioavailable and complete forms of protein powders because they are highly functional and contain all nine essential amino acids. Pea protein is considered the leading form of plant-based protein because it also contains all nine essential amino acids, though it is less-functional/bioavailable than whey. Avoid MRPs with protein from wheat, soy, or other questionable sources.
Healthy Fats
Contrary to the long-held popular belief that fat is bad for you, we now know that fat is a truly essential part of the diet. The best forms of powdered fats commonly found in MRPs come from coconut oil/MCT oil, grass-fed dairy or ghee, avocado oil, or olive oil. Avoid products containing cheap seed oils such as sunflower oil or other low-quality vegetable oils, as these create high oxidative stress and inflammation in the body.
Slow-Burning, Fiber-Rich Carbohydrates
Complex, fiber-rich carbohydrates are essential to supplying your body with steady energy. Look for healthy plant-based sources like oats, sweet-potato powder, pea starch, or bean and seed powders. In addition to providing sustained energy, many of these sources are also rich in fiber, which aids in digestive health and encourages satiety.
Whole-Food Sourced Vitamins and Minerals
Naturally-occurring vitamins and minerals from whole-food sources provide bioavailable nutrients that the body can easily recognize and utilize. In contrast, synthetic vitamins and minerals are not always recognized by the body and may even pose a toxic threat because they lack the naturally-occurring enzymes and cofactors for proper assimilation. For this reason, always look for products that list whole-food sources of micronutrients.
Extras
Some of the best meal replacement powders made this list because the makers have gone above and beyond what is needed in an MRP. Rather than stopping with the basic macros and micros, they've added "bonus" foods like adaptogens to regulate stress and hormone levels, functional mushrooms to improve immunity and brain clarity, and superfoods for antioxidants and phytochemicals to support health. Other products contain pre- and/or probiotics for gut health and digestive enzymes to aid in digestion. While these extras may not be necessary for an MRP, they are a welcome addition for anyone looking to boost health (which is probably everybody).
Free from Artificial Sweeteners, Fillers, and Other Additives
There's an abundance of MRPs on the market that are anything but quality due to these not-so-healthy, even dangerous ingredients. Sucralose, often used as an artificial, calorie-free sweetener in MRPs, has been shown to alter gut microbiota and raise blood-sugar levels and other health concerns. Thickeners, such as carrageenan, and fillers, such as corn starch, offer absolutely no nutritional value and are commonly added to create a more pleasing texture or to add mass to a product. While it can be difficult to find clean-label MRPs, be sure to read the entire ingredient list to select a product that most aligns with your health goals.
How We Rate Supplements
Price/affordability (scale of $-$$$)
Prices depend on a number of factors and tend to fluctuate over time, so we've kept our affordability rating scale simple so you can easily see how products compare:
$ = under $1 per serving
$$ = $1-2 per serving
$$$ = over $2 per serving
Flavor Options (scale of 1-3)
When it comes to dietary supplements that you take frequently or even daily, options are important. And while your meal replacement powder doesn't have to taste good to be effective, having several flavors to choose from can make it easier to stick with your fitness and health goals.
N/A = Unflavored
1 = 1-2 flavor options
2 = 3-4 flavor options
3 = 5 or more flavor options
FAQs About Meal Replacement Shakes
Are meal replacement shakes a good way to lose weight?
The right meal replacement shake—one that provides a healthy ratio of protein, fats, and carbs for your own needs—has the potential to help you lose weight if it is a healthier option than the meal it is replacing and if it keeps you feeling satisfied and not hunting down snacks an hour after consuming it. If your MRP is unsatisfying or if it provides too many micronutrients for your needs, then the opposite may happen…weight gain! For this reason, you must understand your own health goals and dietary needs prior to picking an MRP.
Is it better to replace lunch or dinner with a shake?
There is no "better" in this case. You can replace any meal with a well-made meal replacement. Just choose the meal that is most beneficial to you: If you tend to wake up late and never have time to cook a good breakfast, then replace breakfast. If the middle of your day has you bouncing between meetings and conference calls, then replace lunch. It's about what works for you.
What's the difference between a meal replacement and a protein shake?
A meal replacement shake contains complete macronutrients (protein, fat, carbohydrates) and complete micronutrients (vitamins and minerals) in similar quantities to what a well-rounded meal would provide. A protein shake is just that: protein (though it often contains low levels of fats, carbs, and micronutrients), and is designed for individuals who cannot consume enough protein in their diet to support their health goals.
Can I drink two meal replacement shakes a day?
It is not advisable to drink two meal replacement shakes in one day. Your body really does need whole foods in their most natural state (not processed) to be healthy. If occasionally you need to replace two meals due to an overwhelming schedule or other reasons, that is acceptable. But always aim for two real food meals and one MRP, or simply use your MRP only when needed.