Meal replacement shakes are the staples of busy people and athletes who want to enjoy a nutritious meal without the cooking and meal preps. Moreover, if you consume them correctly, they can help you lose weight. With hundreds of products out there, not to mention the exaggerated claims when promoted online, it can be confusing which one you should buy.
So, don't worry. We got you covered! Whether you want to lose weight or maintain your six-pack abs, we will walk you through this article on choosing a meal replacement shake, from what to look for on the nutritional label to health benefits and ingredients to avoid. There are also some helpful tips on how to use these shakes effectively for weight loss, so let's begin!
Quick List - Top Meal Replacement Shakes
Purely Inspired
Pure Plant-Based Protein for Clean Nutrition
Our recommendation articles are carefully researched and crafted by the mybest Philippines team of writers and editors. To stay true to our company’s mission and vision to help users’ selection process easier, we also collaborate with experts from various fields to ensure that our content stays factual and useful.
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A meal replacement shake is available in powder and ready-to-drink forms, or you may also blend it with other liquids to replace your meal — breakfast, lunch, or dinner. It’s ideal for busy adults and weight watchers who want to get the most macronutrients, vitamins, and minerals without the meal preps, cooking, and food logging.
Meal replacement shakes are formulated mostly for weight management. People who drink them most likely want to lose weight, while others include them in their daily nutrition for a well-balanced diet. Furthermore, meal replacement shakes have nutrients, a good and healthy alternative to processed food and unhealthy snacks.
Whether you’re on the go, don’t have time to cook, or looking for a one-stop meal shake for weight loss, here are the things you should consider before buying one.
Macronutrients, referred to as “macros,” are nutritional compounds that your body needs to function properly every day. These are carbohydrates, protein, and fats. Whether you follow a SAD lifestyle or the Standard American Diet, low carb, paleo, vegan, pescatarian, or ketogenic lifestyle, you need to consume the right macros daily.
The percentage may differ from one person to another, depending on the lifestyle, diet, and goals. For example, if you are on a keto lifestyle, you can consume 20 to 30 grams of carbs per day. Otherwise, if you're following American Dietary Guidelines, the recommended daily value in a regular 2,000 calorie-diet is around 250 to 300 grams per day.
Consuming food with high protein helps curb your appetite and helps you reduce weight naturally. Fortunately, premium brands that sell meal replacement shakes have about 15 to 28 grams of protein per serving. For reference, 25g of protein is equivalent to three ounces of chicken breast, and that's packed in a single shake.
According to a study, consuming low-carb food helps you lose weight and is beneficial for people suffering from obesity, diabetes, and PCOS because it reduces insulin levels. So, ook for meal shakes with reduced carbohydrate content, ideally less than 10 grams per serving especially if you are on a keto and low-carb lifestyle.
Look for about 10 to 13 grams of fat per serving since the daily recommended 2,000 calorie-diet requires 25 to 35 percent of fat in your macros, which is around 44 to 77 grams of total fat per day.
Consume healthy fats that come from olive oil, avocados, nuts, seeds, to name a few, and be aware of processed meats and unhealthy fats like refined vegetable oils. Remember to check the ingredients list before purchasing the shake.
Ensure the shake has a good dose of fiber of at least three grams or more. Fiber not only helps in relieving constipation, but it is also good in building a healthy gut, helps you have regular bowel movements, and reduces the risk of chronic diseases.
Ideally, you should consume 25 grams of fiber per day, so consider a meal replacement shake with high fiber content or supplement it with vegetables and fruits during your lunch or dinner.
Check the micronutrients or essential vitamins and minerals on the nutritional facts. Some brands include 10 vitamins and minerals, whereas premium ones offer you more than 20, including vitamin A, C, E, potassium, and sodium to name a few.
Know the daily recommended dose of vitamins and minerals that you need for a healthy lifestyle. You can't get all the calcium, potassium, iron, magnesium, and vitamin D that you need from a single meal. Still, some commercial shakes also include these per serving, which you can consume together with your supplements and other meals.
If you want to lose weight, one of the key elements is to have a calorie deficit. That said, your meal replacement shakes shouldn’t exceed 400 calories. The fewer the calories, the better. Science has proven that for weight loss to happen, regardless of how you play around with macros, cutting about 500 to 1,000 calories per day is a good range.
Avoid those with artificial flavors, added sugars, and food coloring. These are the unhealthiest as artificial flavors such as methyl cinnamate mimic the original flavor and smell of fruits like strawberries. These are not the real deal as they are cheaper compared to real strawberries and chocolates, for example.
Also, watch out for shakes with high fructose, corn syrup, and hydrogenated vegetable oil. Sugar must at least be only 10 grams per serving, as excess sugar forfeits weight loss goals, resulting in weight gain and may increase the risk for obesity-related diseases.
Check for sweeteners such as aspartame and maltitol as well as thickeners like maltodextrin, which are usually added in most shakers. They can spike up blood sugar because of their high glycemic index. If you have diabetes, you might want to steer away from them and look for natural sweeteners like stevia, erythritol, and monk fruit.
If you have a soy, nut, grain, or gluten allergy, to name a few, check the ingredients and labels before purchasing the shake to avoid allergic reactions. Premium brands are made of organic ingredients and will disclose how the product was manufactured.
Also, check if the shake is gluten-free, vegan, kosher, or plant-based to ensure that you don't spend your money on a product that doesn’t match your lifestyle and eating habits, whether you're a vegan, low-carb eater, or paleo dieter.
There are many weight loss and health supplements in the market, and sometimes it can be confusing which one to choose in terms of their effectiveness and health benefits. That said, check unbiased reviews of customers as well as third-party and clinical reports.
You may also watch reviews by fitness trainers, nutrition experts, and doctors on Youtube and other third-party sites that are not sponsored. Keep in mind that these meal replacement products are not formulated equally, and even if they are promoted for weight loss, it doesn’t mean that you can also get the exact same results.
Products | Image | Click to purchase | Key features | Details | |||||||
---|---|---|---|---|---|---|---|---|---|---|---|
Protein | Carbohydrates | Fat | Fiber | Calories | Essential Vitamins & Minerals | No artificial Flavor/Sugar | |||||
1 | Purely Inspired Organic Protein Plant-Based Nutritional Shake | ![]() | Pure Plant-Based Protein for Clean Nutrition | 22 g | 9 g | 4 g | 5 g | 150 kcal | |||
2 | Orgain Organic Protein Powder | ![]() | Organic Plant-Based Protein Powder For Clean Nutrition | 21 g | 15 g | 4-5 g | 5 g | 150 kcal | |||
3 | Quest Nutrition Ready-To-Drink Protein Shake | ![]() | High Protein, Low Sugar Shake for Everyday Nutrition | 30 g | 3-4 g | 3 g | 1 g | 160-170 kcal | |||
4 | Power Fit Fiber Meal | ![]() | Nutritious Fiber and Protein Meal Replacement | 2.5 g | 2.3 g | 0.8 g | 4.2 g | 135 kcal | |||
5 | Garden of Life Raw Organic Meal Vanilla Chai Meal | ![]() | Nutrient-Packed Meal Replacement for Busy Lifestyles | 20 g | 13 g | 2 g | 7 g | 150 kcal | |||
6 | Ensure Gold with Streng+hPro Vanilla Liquid Drink | ![]() | Strength and Immunity Support in a Convenient Drink | 11 g | 32 g | 9 g | 2 g | 81 kcal | |||
7 | Herbalife Formula 1 Nutritional Shake|French Vanilla | ![]() | Healthy Meal Replacement with Delicious French Vanilla Flavor | 17 g | 25 g | 1 g | 3 g | 170 kcal | |||
8 | Slimfast Original Strawberries & Cream Meal Replacement Shake Mix | ![]() | Satisfying Meal Replacement With Classic Strawberry Taste | 10 g | 31 g | 3 g | 4 g | 190 kcal | |||
9 | LUXE Slim Promeal Taro Hearty Meal Diet | ![]() | Balanced Meal Replacement with Taro Extract and Nutrients | 7 g | 5 g | 1 g | 1 g | 140 kcal | unknown | ||
10 | Unilab Nutribest Strawberry | ![]() | Nutritional Drink for Balanced Health and Recovery | 9 g | 34 g | 9 g | 3 g | 250 kcal | unknown |
Protein | 22 g |
---|---|
Carbohydrates | 9 g |
Fat | 4 g |
Fiber | 5 g |
Calories | 150 kcal |
Essential Vitamins & Minerals | |
No artificial Flavor/Sugar |
Protein | 21 g |
---|---|
Carbohydrates | 15 g |
Fat | 4-5 g |
Fiber | 5 g |
Calories | 150 kcal |
Essential Vitamins & Minerals | |
No artificial Flavor/Sugar |
Protein | 30 g |
---|---|
Carbohydrates | 3-4 g |
Fat | 3 g |
Fiber | 1 g |
Calories | 160-170 kcal |
Essential Vitamins & Minerals | |
No artificial Flavor/Sugar |
Protein | 2.5 g |
---|---|
Carbohydrates | 2.3 g |
Fat | 0.8 g |
Fiber | 4.2 g |
Calories | 135 kcal |
Essential Vitamins & Minerals | |
No artificial Flavor/Sugar |
Protein | 20 g |
---|---|
Carbohydrates | 13 g |
Fat | 2 g |
Fiber | 7 g |
Calories | 150 kcal |
Essential Vitamins & Minerals | |
No artificial Flavor/Sugar |
Protein | 11 g |
---|---|
Carbohydrates | 32 g |
Fat | 9 g |
Fiber | 2 g |
Calories | 81 kcal |
Essential Vitamins & Minerals | |
No artificial Flavor/Sugar |
Protein | 17 g |
---|---|
Carbohydrates | 25 g |
Fat | 1 g |
Fiber | 3 g |
Calories | 170 kcal |
Essential Vitamins & Minerals | |
No artificial Flavor/Sugar |
Protein | 10 g |
---|---|
Carbohydrates | 31 g |
Fat | 3 g |
Fiber | 4 g |
Calories | 190 kcal |
Essential Vitamins & Minerals | |
No artificial Flavor/Sugar |
Protein | 7 g |
---|---|
Carbohydrates | 5 g |
Fat | 1 g |
Fiber | 1 g |
Calories | 140 kcal |
Essential Vitamins & Minerals | |
No artificial Flavor/Sugar | unknown |
Protein | 9 g |
---|---|
Carbohydrates | 34 g |
Fat | 9 g |
Fiber | 3 g |
Calories | 250 kcal |
Essential Vitamins & Minerals | |
No artificial Flavor/Sugar | unknown |
Whether you want to lose weight or just maintain a healthy lifestyle, here are some of the products worth checking out that we have reviewed so far.
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Author: Maria Krisette Capati
No. 1: Purely Inspired|Organic Protein Plant-Based Nutritional Shake
No. 2: Orgain|Organic Protein Powder
No. 3: Quest|Nutrition Ready-To-Drink Protein Shake
No. 4: Power Fit|Fiber Meal
No. 5: Garden of Life|Raw Organic Meal Vanilla Chai Meal
View Full RankingThe descriptions of each product are referenced from content available on manufacturer, brand, and e-commerce sites.
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