As a nutritionist, I’m all about making healthy, balanced meals whenever possible—but I also know it can be a struggle to do so. Whether due to a hectic schedule or a health goal like weight loss, sometimes you might be looking for a quick way to fuel your body. Meal replacement shakes can serve as an on-the-go source of nutrition, standing in for the occasional breakfast, lunch, or dinner. Besides offering macronutrients like high-quality protein to help build muscle and healthy fats, meal replacement shakes can also provide micronutrients in one package, making them a convenient choice.
Selecting the right meal replacement shake for your own wellness needs can be overwhelming—there are so many of them on the market. That’s why our team of experts tested and vetted the options you’ll find below. We’ve narrowed our list based on quality, value, and effectiveness to identify the 10 best shakes for every type of consumer.
Editor’s choice: Nutricost Meal Replacement Shake
Low in both carbs and cost, Nutricost’s meal replacement shake is our top pick for a balanced, blended meal. We’re fans of its simple ingredient list, flavor options, and third-party vetting for quality and purity. Find full details and testing notes below.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
Our picks for the best meal replacement shake
- Best for weight gain: Transparent Labs Mass Gainer
- Best low carb: Nutricost Meal Replacement Shake
- Best plant-based: Ka’Chava
- Best vegan: Huel
- Best tasting: Promix Recovery Protein
- Best for men: Instant Knockout Complete Meal Replacement
- Best for weight loss: Ora Organic So Lean & So Clean
- Best for women: SunWarrior Lean Superfood Shake
- Best keto: OWYN High Protein Complete Nutrition Shake
- Best organic: Orgain Organic Nutrition Shake
Compare meal replacement shakes
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| Transparent Labs Mass Gainer | Nutricost Meal Replacement Shake | Ka’Chava | Huel | Promix Recovery Protein | Instant Knockout Complete Meal Replacement | Ora Organic So Lean & So Clean | SunWarrior Lean Superfood Shake | OWYN High Protein Complete Nutrition Shakes | Orgain Organic Nutrition Shake | |
| Rating | ||||||||||
| Cost per serving | $5.33 | $1.50 | $4.66 | $5.54 | $2.82 | $4.21 | From $1.60 | $2.45 | $3.33 | $3.00 |
| Protein per serving | 51-53g | 20g | 25g | 10-11g | 30g | 35g | 22g | 15g | 26g | 16g |
| Flavors | Chocolate glaze donut and sweet vanilla | Chocolate and vanilla | 5, including chocolate, vanilla, and chai | 8, including chocolate, berry, and vanilla | Chocolate | Vanilla | Chocolate, vanilla, vanilla chai, unflavored | Salted caramel, vanilla, snickerdoodle, chocolate | Chocolate and vanilla | Strawberry, vanilla, chocolate, mocha |
Best meal replacement shake for weight gain: Transparent Labs Mass Gainer
Key product features
What you should know
If there was ever a meal replacement shake for weight gain, it’s the aptly named Mass Gainer. This one is sure to put meat on your bones.
- The mass gainer comes with 730-750 calories per serving—more than enough to replace a full meal.
- Chocolate and vanilla are the only two flavor options here, which may not be enough for people who enjoy novelty.
- This shake checks all the macronutrient boxes, with plenty of carbs, fat, and protein.
Why we like Transparent Labs Mass Gainer as best for weight gain
While many meal replacement shakes target weight loss, there are options tailored for those seeking to bulk up as well. Our top pick for weight gain is Transparent Labs’ Mass Gainer powdered shake.
A quick look at its nutrition facts confirms its ability to add mass to your frame. Each two-scoop serving packs a hefty punch with 730-750 calories, 51-53 grams of high-quality whey protein, 106-110 grams of carbohydrates, and 13-14 grams of fat, along with a respectable 4-6 grams of fiber. Whether you opt to replace an entire meal with it (which is entirely feasible!) or use it as a calorie-rich snack between meals, the Mass Gainer is equipped to help you achieve your weight gain goals.
The nutritional profile of this high-calorie shake does have some drawbacks, however. Though it supplies ample macronutrients, its micronutrient content leaves a lot to be desired. One serving supplies 20% of the daily value (DV) of calcium, 6-20% of the DV of iron, and 8-10% of the DV of potassium, but nothing more. Other important nutrients like vitamins A, C, D, E, K, and B vitamins are lacking, as are minerals like magnesium, folate, manganese, and selenium. If you replace a full meal with the Mass Gainer, you’ll want to stock up on micronutrients with other foods (or a multivitamin) at some point in your day.
Another aspect of this shake that might give you pause is its price. Each serving clocks in at $5.33, making the Mass Gainer the highest-priced option on our list. (Though to save $8 per month, you can put your order on subscription.) Of course, considering how many calories it provides, this price point might be worth it, but if you’re looking for a bargain-priced meal replacement, this isn’t it.
While the Mass Gainer contains no artificial colors, fillers, or sweeteners, it’s a whey-based product. It won’t be suitable for people on a plant-based or vegan diet.
Specs
| Third-party tested | Yes |
| Calories per serving | 730-750 |
| Grams of protein | 51-53 |
| Price per serving | $5.33 |
Best low-carb meal replacement shake: Nutricost Meal Replacement Shake
Key product features
What you should know
Those seeking a lower-carb meal replacement will be pleased with Nutricost’s 14-15 grams of carbs per serving. Its bargain price is a perk, too.
- Each serving of this shake comes with an impressive 10-11 grams of fiber—40% of the recommended daily amount for women and 26% for men. (2)
- Nutricost offers the lowest price per serving of any meal replacement on our list when purchased through Amazon.
- People on a carb-cutting diet like keto or Atkins will be pleased with the relatively low carbohydrate count in each scoop of Nutricost.
Why we like Nutricost Meal Replacement Shake as best low-carb
Low-carb diets have long been popular as a weight loss strategy, and research shows they really can be effective. ( 3 ) If you’re following a low-carb eating plan like keto or Atkins, you may want to include Nutricost’s meal replacement shake in your routine.
At 14-15 grams of carbs per serving, it contains about the same amount as a single slice of bread. ( 4 ) Another bonus: 10-11 grams of the carbs in each serving come from fiber. All the fiber in this shake could contribute to better digestive health and weight loss. ( 5 )( 6 ) Plus, since the powder is intended for mixing with water, you can consume it without adding extra carbs.
Most of the calories in Nutricost’s shake come from protein, with 20 grams per serving (about 47% out of 170 calories, compared to around 30% from fat and 30% from carbs). It’s worth noting that the shake is rather high in saturated fat, though, at 5 grams, or 25% of the recommended daily value.
This choice also isn’t high in many micronutrients. It provides 11% of your daily calcium needs but lacks other essential vitamins and minerals. Since it’s quite a low-calorie shake, it won’t stand in for a full meal—but of course, you can always incorporate other nutrient-dense ingredients (like nut butter, fruit, or flaxseed meal) to make it more of a mini-meal.
Fortunately, the “cost” in Nutricost’s name makes sense. This meal replacement is the lowest-priced option on our list. One serving is just $1.50 when purchased through Amazon. Compared to many other shakes that cost over $4 per serving, it’s a steal. The shake powder is only available in chocolate or vanilla flavors.
Another potential downside is Nutricost’s inclusion of the artificial sugar sucralose. Though the Food and Drug Administration (FDA) considers this sweetener to be generally safe to consume, some people experience digestive distress after eating it. ( 7 , 8 )
What customers are saying
Amazon reviews reveal customers’ mixed feelings about Nutricost’s meal replacement shake. Though nearly 50% of Amazon reviewers give the product five stars, over 20% give it just one star. Some common complaints include dissatisfaction with the powder’s flavor and texture. “The chocolate protein powder is like drinking sand,” writes Amazon user Perry Brown. “Unless you use a blender, the powder doesn’t mix very well,” adds user “Piyush.”
Still, other reviewers praise Nutricost’s high amount of protein, saying it helps keep them satiated. Amazon reviewer Jay writes, “I was pleased to see that it is made with whey protein, which is a high-quality protein source.” User Christie says, “I struggle to meet my daily protein goal and this really helps.”
Specs
| Third-party tested | Yes |
| Calories per serving | 170-180 |
| Grams of protein | 20 |
| Price per serving | $1.50 |
Best plant-based meal replacement shake: Ka’Chava
Key product features
What you should know
Our testers liked Ka’Chava’s numerous flavors and were pleased with how smoothly the powder mixes into liquid.
- At $4 per serving, Ka’Chava is on the pricier side.
- Ka’Chava is ideal for vegan or plant-based diets but can also serve as a meal replacement for most people.
Why we like Ka’Chava as best plant-based
Plant-based diets, which include mostly plants, can make it difficult to find a meal replacement that meets your protein needs without exclusively using animal products. Ka’Chava has you covered. Not only do these shakes contain 25 grams of plant protein per serving, they’re loaded with all sorts of micronutrients from a proprietary recipe of whole food ingredients.
Offering organic grains, an antioxidant-rich fruit blend, and a supergreens vegetable blend, these shakes provide a hefty amount of nutrients like vitamin B12, vitamins A, C, D, and E, folate, calcium, and more. The powder even contains probiotics and omega-3 fatty acids. Probiotics could promote healthy digestion, while omega-3s are known for their heart health benefits. ( 9 , 10 ) As meal replacements go, it’s one of the most complete on the market.
Of course, you can’t pack in that many nutrients without adding some calories. A single serving of Ka’Chava is 240 calories, which is on the higher side for a general protein shake. However, considering that the product is intended to replace an entire meal, 240 calories isn’t at all excessive. The shake mixes into water, so you don’t need to add any calories from milk or other beverages. For most people, though, this won’t be quite enough to comprise an entire meal. You’ll probably want to consider adding ingredients for extra calories or using Ka’Chava between meals.
With five flavor options, Ka’Chava offers significant variety. Our tester found the chocolate version palatable but with a slightly earthy flavor and minor grittiness. She gave it a 4 out of 5 for flavor—a rating that jives with the many positive reviews of Ka’Chava’s flavor varieties. (They include chocolate, vanilla, matcha,chai, and coconut acai.)
Ka’Chava’s variety and numerous nutrients do come with a significant cost. Without a subscription, each serving is $4.66. It may not sound like a lot for something that’s supposed to replace an entire meal, but it’s definitely on the high side compared to other brands and is one of the priciest options on our list. Choosing a subscription brings the cost down to $4 per serving.
What customers are saying
Nearly 9,000 Amazon reviews reveal that people have strong feelings about Ka’Chava—and they’re mostly positive. Many users say the products are both filling and delicious.
“I really liked the taste and consistency of the mixture,” writes Amazon user Sandee. Reviewer Patricia C. says she’s felt more energized since starting Ka’Chava: “I was finding myself tired and lacking energy. I started using this product a few months back and fairly quickly started feeling better and had more energy.”
Though reviewers are largely pleased with Ka’Chava, some take issue with the products’ high price point. “The only con I have is the pricing of the product,” writes Amazon reviewer Thomas A. Worsham. “It really is a little pricey.”
Our tester agreed that the cost is a detractor. “Overall, I feel like there are more affordable products out there that are just as good. I plan to continue using this since I have it, but I wouldn’t buy it again,” she said.
Specs
| Third-party tested | Yes |
| Calories per serving | 240 |
| Grams of protein | 25 |
| Price per serving | $4.66 |
Best vegan meal replacement shake: Huel
Key product features
What you should know
Huel’s ready-to-drink vegan meal replacement shakes get their 20-22 grams of protein primarily from peas. Eight sweet flavors mean you won’t be bored.
- Our testers enjoyed Huel’s flavors and comprehensive nutrition profile.
- Huel is on the high end of the price spectrum, but since it contains so many nutrients, it easily stands in for a full meal.
- Vegans looking for a high-protein, premixed shake will appreciate Huel’s shakes.
Why we like Huel as best vegan
Huel meal replacements will fit many dietary preferences, especially if you’re vegan, which makes finding a quality protein shake even more challenging. Each bottle contains 20-22 grams of protein, mostly from peas, and a lengthy list of micronutrients. Each bottle contains 20-22 grams of protein, mostly from peas, and a lengthy list of micronutrients.
If you drink the whole bottle, you’ll get at least 25% of your daily value of vitamins D, C, and K, B12, biotin, chloride, and iron, and 24% of the daily value of vitamin E. Since female vegans of childbearing age are more likely to become anemic than omnivores, the addition of iron is a particularly beneficial boost for this demographic. ( 11 )
The ample nutrition in each bottle of Huel adds up to 400 calories—a good amount of fuel when you’re replacing an entire meal, but higher than most other meal replacement options. People seeking a low-calorie shake will want to look elsewhere. The shakes are also high in carbohydrates at 41 grams per bottle, and saturated fat comes in at 25% of the daily value. They contain sucralose, too, which causes digestive upset in some people. ( 8 )
As for flavor, Huel offers the most options of any brand on our list. Selections are all sweet, including chocolate, cinnamon roll, strawberry, banana, iced coffee caramel, and more. Nutrient content varies slightly from flavor to flavor, so be sure to read nutrition labels to know what you’re getting. Though flavor variety is a plus, the thickness of the shake is also a bit too much for some users. Our tester tried blending it with ice and found it more palatable this way.
Another downside: Huel meal replacements cost a pretty penny. When you purchase directly from the Huel website, you’ll pay $66.50 for 12 bottles or $5.54 per bottle, or $53 for 12 bottles ($4.42 per bottle) with a subscription. If you decide to purchase, you’ll want to be sure Huel suits your health goals.
What customers are saying
Huel has an average rating of 4.1 stars out of 5 on Amazon. Those with positive things to say mostly focus on the brand’s multiple flavor options.
“I’ve tried the chocolate in the caramel, and I enjoyed both,” writes Amazon user Gregory G. Others are pleased with how full they feel after drinking a bottle. An unnamed Amazon reviewer writes, “What I like about Huel in general is that I never really feel hungry when I consume them. Then I always have sustained energy with no crash.”
A few common threads come through in negative reviews. Several Amazon reviewers mention that the shake’s texture is overly thick. “They were way too thick and filling,” says reviewer Stephen Ashley, and user “jellybean5592” agrees: “I found this to be a bit too thick for my liking.”
Some also feel that the shakes have too many carbs at 41 grams per bottle. “That defeated the purpose for me,” Ashley says.
Specs
| Third-party tested | Yes |
| Calories per serving | 200 (400 per bottle) |
| Grams of protein | 10 (20 per bottle) |
| Price per serving | $5.54, or $4.42 with a subscription |
Best tasting meal replacement shake: Promix Recovery Protein
Key product features
What you should know
There is only one flavor of Promix—chocolate—but with this shake’s taste, you won’t mind.
- Promix gets its chocolatey flavor from fair trade organic cocoa and a cassava sweetener.
- This meal replacement’s cost is right in the middle of the spectrum at under $3 per serving.
- Promix’s creamy texture and deep chocolate flavor may appeal to those who have never found a meal replacement shake they genuinely like.
Why we like Promix Recovery Protein as best tasting
We all know the stereotypes about protein shakes and meal replacement beverages tasting like cardboard. Promix Recovery Protein flips the script on low taste expectations. Its chocolatey flavor, derived from fair trade organic Dutch chocolate and cassava sweetener, is a tasty surprise for anyone who’s been disappointed by chalky textures or gross aftertaste.
That said, the chocolate flavor is the only option. If you’re not a chocolate lover, you may want to seek out a brand with more flavor profiles.
Using Irish grass-fed whey protein isolate, the beverage includes 30 grams of complete protein per serving—more than most other shakes we tried. It’s notably lacking in micronutrients, though. It supplies just 20% of the daily value of calcium, 7% of potassium, and 4% of iron, and has no vitamin content. On the other hand, it contains L-glutamine, an amino acid that may help repair muscle damage after exercise and is useful for athletes or people who exercise intensely. ( 12 )
Though Promix is renowned for its smooth, rich taste, its cassava sweetener adds a serious amount of sugar at 36 grams. That’s 72% of the daily value for added sugars. This might work for you if you save the shake for dessert, but if you already enjoy sugar at other times of the day, it could quickly put you over your daily target.
If you’re watching your carbs, take note that a serving of the shake comes with 60 grams. Only 1.5 grams of those carbs come from fiber, which is quite low for something intended to replace an entire healthy meal. You’ll also get 360 calories from the four-scoop serving.
Making a Promix Recovery Protein shake does require mixing, so don’t expect to grab this one in a bottle. However, the brand offers an unusual perk to cut down on waste. You can keep your original container and scoop and order a refill bag that’s 97% plastic-free.
Specs
| Third-party tested | Yes |
| Calories per serving | 360 |
| Grams of protein | 30 |
| Price per serving | $2.82 |
Best meal replacement shake for men: Instant Knockout Complete Meal Replacement
Key product features
What you should know
With its higher calories, protein, and fiber, Instant Knockout’s complete meal replacement helps men meet their nutritional needs.
- Men have higher nutrient needs than women. Instant Knockout supplies more of what guys need to build muscle and feel full.
- Instant Knockout is pricier but comes with plenty of protein, fiber, and micronutrients.
- This shake is especially useful for athletes or anyone with high protein needs.
Why we like Instant Knockout Complete Meal Replacement as best for men
Instant Knockout packs an impressive 35 grams of protein per serving to help men reach their protein needs, which are often higher than those of women. The protein in this mixable shake comes from peas, so it’s suitable for vegans and those who cannot tolerate dairy.
In addition to a substantial amount of protein, Instant Knockout contains 13 grams of fiber to “knock out” 34% of men’s daily target. On the other hand, this powdered mix is rather high in carbs at 35 grams per serving, so if you’re watching your carb count, be sure to balance it with the rest of your day’s meals.
Instant Knockout’s meal replacement gets an additional boost you won’t find in every product on the market. Medium-chain triglycerides are added to the mix for their effects on exercise endurance. Research shows that these healthy fats could help improve exercise performance and muscle function. ( 13 ) Not surprisingly, Instant Knockout claims that their meal replacement is a favorite among professional athletes.
A one-month supply costs $118, and mixing up a single shake will set you back over $4—quite a bit more than many other options. Still, if high calories and high protein are what you’re after for muscle growth, this meal replacement might be worth the higher price tag. Free shipping in the U.S. and U.K. sweetens the deal.
Instant Knockout also offers several packages that include meal replacements and other branded products, such as a nutrition e-book and video program.
What customers are saying
Aside from reviews on Instant Knockout’s own site, customer opinions on the complete meal replacement are in short supply. The shakes’ filling protein and fiber seem to be advantages. “Easy, quick, high-nutrition meals for the working man. Fills me up for hours. No observed drawbacks to date,” says Amazon reviewer “Captain Lunker.”
However, a handful of Amazon reviews indicate that some users take issue with the shake’s taste. Amazon user Sarah Hughes says, “The product tastes like it went bad…has a sour, vinegar-like aftertaste. Very gross! Also very clumpy, doesn’t mix well in the blender bottle.”
Our tester also found the mixture to be particularly clumpy.
Specs
| Third-party tested | No |
| Calories per serving | 400 |
| Grams of protein | 35 |
| Price per serving | $4.21 |
Best meal replacement shake for weight loss: Ora Organic So Lean & So Clean
Key product features
What you should know
Ora Organic’s So Lean & So Clean powder is low in calories and high in protein, an ideal combination for weight loss goals.
- Four flavors (including an unflavored option) make this powder highly versatile.
- Ora Organic So Lean & So Clean is one of the least expensive options on our list. With a subscription, you’ll pay just $1.60 per serving.
- If weight loss is your goal, you’ll appreciate the protein in Ora Organic. This scoopable powder gets nearly 70% of its calories from protein, making it a filling choice.
Why we like Ora Organic So Lean & So Clean as best for weight loss
For many meal replacement users, weight loss is a top goal. If shedding pounds is your priority, Ora Organic’s So Lean & So Clean protein powder may be worthwhile. A two-scoop serving contains just 120-130 calories, which won’t break the calorie bank, especially since this powder dissolves in plain water. (But feel free to add it to other foods or beverages—the brand suggests adding it to baked goods or smoothies.)
Besides its low calorie count, this option boasts 21-22 grams of protein. Diets high in protein have been proven to support weight loss, largely because protein is so satiating and muscle-sparing. ( 14 )
Ora’s powder boasts a low carbohydrate content, offering just 4-5 grams per serving. Whether you adhere to a gluten-free, dairy-free, kosher, or vegan diet, you’re in luck. The So Lean & So Clean blend is fully compatible with all of these dietary preferences.
Four flavor options (chocolate, vanilla, vanilla chai, and unflavored) provide a good variety for incorporating the powder into all sorts of meals and snacks.
Meanwhile, this weight loss-friendly supplement loads you up on nutrients from a superfood and greens blend. Ingredients include cranberry, sprouted quinoa, Jerusalem artichoke, broccoli, strawberry, apple, and more. In each serving, you’ll get 33-39% of the daily value of iron from these foods—but watch out for the sodium content here. A serving provides 11-17% of the daily value.
One more bonus from So Lean & So Clean: its price. An individual bottle costs about $40 for 20 servings ($2 per serving). A subscription saves $8 per month, bringing the price to $1.60 per serving.
What customers are saying
Many Ora Organic users rave about the brand’s delicious taste options. Even though the shake is low in calories (meaning it might not serve as a replacement for an entire meal), some reviewers say its nutrients are quite filling.
“It fills me up for hours, I definitely don’t get hungry an hour later. Overall, very pleased and will be ordering again!” says Amazon reviewer Lindzey.
But several reviewers say the shakes leave an unpleasant aftertaste and don’t blend well. “It was chalky and I gagged trying to get through a shake,” writes Amazon user “JaForrest21.”
Some, like Amazon reviewer Ashley Barger, suggest experimenting with adding the powder to ingredients besides water to improve taste. “I’m sure if I made a smoothie with it or added some stuff it would taste better,” she says.
Others, such as Amazon user D. Johnson, aren’t pleased with including stevia, saying it overpowers the product’s other flavors: “The amount of stevia was so overwhelming and nauseating to drink.”
Specs
| Third-party tested | Yes |
| Calories per serving | 120-130 |
| Grams of protein | 22 |
| Price per serving | $1.60 |
Best meal replacement shake for women: SunWarrior Lean Superfood Shake
Key product features
What you should know
Busy women sometimes need a mini-meal to mix, grab, and go. Sunwarrior’s Lean Superfood Shake fits the bill.
- SunWarrior is lower in protein than some alternatives but makes up for it with micronutrients.
- This powdered mix is in the middle of the road, cost-wise.
- If you’re watching your calories (but still want a boost of protein), SunWarrior might be your best bet.
Why we like SunWarrior as best for women
SunWarrior isn’t necessarily marketed as a women’s meal replacement, but it does have some benefits for women. A two-scoop serving contains several nutrients, such as iron, that support women’s health. Women are more likely than men to have iron deficiency due to menstrual blood loss. ( 15 ) SunWarrior’s shake provides 30-35% of the daily value of this mineral. It also has plenty of calcium and vitamin D, which are instrumental in preventing osteoporosis. ( 16 ) Since women have higher rates of osteoporosis than men, getting more of these nutrients could reduce the risk of bone fractures. ( 16 )
In comparison with many other meal replacements, SunWarrior has a lower protein content. Its 15 grams per serving is about half of what you’ll get in some competitors. Since women’s protein needs tend to be lower than men’s, this drink mix may make a better choice for women who still benefit from a protein-rich diet. ( 17 )
The protein in the shake comes from peas, and no animal products are on its ingredient list. Each serving provides only 120-130 calories if mixed with water. If you’d like a meal replacement to stick to your ribs a bit more, consider mixing the powder with a more substantial liquid, like milk, or adding it to a smoothie.
SunWarrior is also quite allergy-friendly. It contains no gluten, dairy, soy, or added sugars. A blend of fruits, veggies, and adaptogens adds to the shake’s nutritional value.
As for price, SunWarrior is moderate. One package of the powder contains 20 servings at $2.45 each. A subscription service knocks off about $9 per month, so if you’d like to try all four of the brand’s flavors, take advantage of this option.
What customers are saying
Both men and women have positive things to say about SunWarrior’s powdered shakes. “Great taste, full of protein and vitamins, with no sugar. What’s not to love about that?!” writes an Amazon user named “DF.”
The macronutrient and micronutrient balance is another selling point. “Overall, I hope this product stays around. It has just the right amount of carbs and protein for my breakfast, and it has all those vegetable extracts in it, too. I’d hate to have to find something else to replace it,” says Amazon reviewer A. Hunt.
On the other hand, some say the shakes’ low calories aren’t filling enough for a whole meal. “It is a lean meal, and I do get hungry about an hour before lunch. But surprisingly such a small shake with just some milk goes a long way throughout the morning,” A. Hunt adds.
Specs
| Third-party tested | Yes |
| Calories per serving | 120-130 |
| Grams of protein | 15 |
| Price per serving | $2.45 |
Best keto meal replacement shake: OWYN High Protein Complete Nutrition Shake
Key product features
What you should know
- OWYN comes in just two flavors (chocolate and vanilla), and each package contains 12,24, 36, or 48 bottles.
- Owyn’s shakes are on the higher side for price, but they’re still under $4 per bottle.
- Zero grams of added sugar and just 3 grams of total carbs make this shake keto-friendly.
Why we like OWYN High Protein Complete Nutrition Shake as best keto
Many manufacturers add high amounts of sugar or other caloric sweeteners to make meal replacement beverages palatable. That’s not the case with the High Protein Complete Nutrition Shake from OWYN, which is an abbreviation for “only what you need.”
These drinks use monk fruit extract, a natural, non-caloric sweetener, to create their flavor. As a result, each shake contains just 3 grams of carbs, none of which come from added sweeteners.
All of the carbs are from fiber found in a greens blend that includes spinach, kale, and broccoli. For people on keto or any other low-carb diet (or for anyone watching their blood sugar), this extremely low carb count is a rare find—hence this drink’s ranking as our top choice for keto dieters.
OWYN’s shakes don’t skimp on protein, either. Each bottle contains 26 grams, derived from pea protein and pumpkin seed protein. (Not only are the shakes keto-friendly, they’re vegan as well.)
They’re also loaded with 23 vitamins and minerals to fill in nutritional gaps. Iron, vitamin B12, vitamin D, and magnesium are just a few of the micronutrients you’ll find here.
The only potential red flag is how much sodium they contain. One bottle has 270-350 milligrams, or 12-15% of the daily value. It’s not outrageously high, but is more than many other meal replacements.
Note, too, that each shake provides just 180 calories, so even though it may give you plenty of nutrients, it may not be filling enough to replace an entire meal.
If you have food allergies, OWYN is also a winning choice, since it’s free of all nine of the top food allergens. You won’t find any gluten in the shakes, either. It’s one of the most allergy- and sensitivity-friendly options we found.
People looking for a grab-and-go shake will appreciate that OWYN’s drinks are premixed and don’t require a blender. However, their limited flavor options could get a little tedious and may not be a good option to add to other foods like baked goods or oatmeal.
Specs
| Third-party tested | Yes |
| Calories per serving | 180 |
| Grams of protein | 26 |
| Price per serving | $3.33 |
Best organic meal replacement shake: Orgain Organic Nutrition Shake
Key product features
What you should know
This 250-calorie milkshake has a well-rounded nutrition profile and provides enough calories to be filling.
- Four sweet flavor options contain 16 grams of protein each, plus nutrients like calcium, niacin, and vitamin B12.
- These individual, premixed shakes come at a moderate price of $3 each.
- Orgain is a good call if you prefer to support organic farms.
Why we like Orgain Organic Nutrition Shake as best organic
Orgain uses grass-fed organic milk and whey to create meal replacement shakes containing 16 grams of animal-based protein. It is not always true that organic foods have better nutrition, but going organic may have some noteworthy benefits in the case of milk. Some research has shown that organic milk has higher concentrations of polyunsaturated healthy fats, vitamin E, and iron than conventionally raised milk. ( 17 )
Other organic ingredients in Orgain aren’t quite so desirable, however. Though the shakes use no artificial sweeteners or additives, they do contain rice dextrin and brown rice syrup to add sweetness. Both are organic, but they still provide 6 grams of added sugar.
Meanwhile, an organic fruit and veggie blend, while an overall plus, gives each meal shake 29 grams of carbs. This shake might not be right for you if you want something low-sugar or low-carb. And, of course, if you’re on a vegan or plant-based diet, you’ll want to skip Orgain since it features animal products.
Orgain shines for its balanced macros and high levels of numerous micronutrients to round out a healthy diet. Calcium, pantothenic acid, vitamin B12, vitamin C, copper, and others make this a meal replacement in the truest sense, with daily values of 25% or more. And since each shake has 250 calories, it’s a more substantive substitute than some other lower-calorie options.
Orgain is also a good option if you prefer a premixed shake over a powdered one. Four flavors (strawberries and cream, creamy chocolate fudge, iced cafe mocha, and sweet vanilla bean) give you plenty of opportunity to switch things up, taste-wise.
And while you’re trying out each flavor, you won’t be paying astronomical prices. The shakes retail for $3 each with a purchase of a 12-pack, or you can opt for the subscription to save just over $5 per package.
What customers are saying
Over 9,000 Amazon reviews of Orgain’s meal replacement shakes are proof of these beverages’ extreme popularity and wide accessibility. Many users praise the products’ enjoyable taste and satiation factor.
“I really enjoy the flavor and the consistency of the product, and it seems to have very high-quality ingredients,” writes Amazon user “JAKZ.” “Definitely holds me over till the next meal or is a quick breakfast solution when you don’t have enough time.”
Some downsides reviewers mention include a short shelf life and that packages break easily. “Bought this product in February 2024 but they are expiring on March 31, 2024,” writes Amazon reviewer Jay T. (Then again, it’s worth noting that since the shakes contain milk, their shelf life is bound to be shorter than powdered options.)
Specs
| Third-party tested | Yes |
| Calories per serving | 250 |
| Grams of protein | 16 |
| Price per serving | $3 |
How we test supplements
We’re committed to selecting meal replacement shakes that are versatile, taste good, and are readily available online and in stores. We also know that not every powder or shake is right for every person, so our list includes a variety of products for a variety of health goals. The products we selected are not only safe and effective but also provide excellent value for their price. Our mission is to provide you with options that help solve real-world problems, whether it’s losing weight, gaining muscle, or balancing your micronutrient intake.
Read our full supplement testing methodology here.
Efficacy—40%
Consumers turn to dietary supplements to achieve specific health benefits and achieve their performance goals, which is why we examine whether a supplement delivers on its promised benefits. Efficacy doesn’t just mean the effectiveness of the product in attaining its claims, but also the evidence that supports those claims.
Here’s what we look for:
- Clinical evidence
- Calories per serving
- Dose efficacy
- Synergistic effects
- Proprietary blends
Safety and side effects—35%
Health risks, adverse effects, and safety profiles are all factors to consider in a supplement. We ensure the safety of these products through testing, so you can trust the safety of the products you purchase.
We evaluate:
- Reported side effects
- Third-party testing
- Manufacturer accreditation
- Artificial sweeteners
Value—20%
Value isn’t just price—it’s also quality and efficacy for the price. We factor in a cost analysis to determine the true worth of a supplement in relation to its price and identify products that offer a solid return on investment.
Our factors in this rating include:
- Price per serving
Customer experience—5%
A customer’s experience with a company directly impacts satisfaction, loyalty, and the likelihood of repeat purchases. We include it in our testing process because the consumer experience guides purchasing decisions.
Our factors in this rating include:
- Ease of purchase
- Shipping and returns
- Customer support
Benefits of meal replacement shakes
Though meal replacement shakes sometimes get a bad rap as a “quick fix” for weight loss, research shows they can be a part of a healthy, slow-and-steady weight loss plan. A 2018 study in the Journal of Obesity (funded partly by a meal replacement beverage company) found that these drinks helped achieve weight loss over 12 weeks in a population with overweight and obesity. ( 18 ) Conversely, using meal replacements could lead to weight gain or bulking up if added to your usual calorie intake.
Besides being helpful for weight management, meal replacement shakes are simply convenient. When you can pull a premade, high-calorie drink right out of the fridge or whip it up in a shaker, you have an instant meal that travels well. For some people, fortifying micronutrients in meal replacements is another benefit, helping round out dietary gaps in much the same way as a multivitamin.
What to look for in a meal replacement shake
Seeking out the ideal meal replacement will depend, of course, on your own goals. If you’re looking for something to truly replace an entire meal, you’ll want a beverage or mix with enough calories and protein to fill you up. Though what constitutes “enough” is highly individualized based on age, sex, weight, health goals, and other factors, most adults need between 1,600 and 3,000 calories per day. ( 19 ) From there, it’s up to you to determine how you’d like to spread your calories out over meals.
The recommended daily allowance for protein (the amount needed to supply sedentary adults’ basic needs) is 0.8 grams per kilogram of body weight. Once you’ve calculated your weight in kilograms, simply multiply it by 0.8 to get your daily protein requirement.
On the other hand, if you follow a specific diet or have food allergies or sensitivities, a product that aligns with these metrics is a must. Low-carb folks will want something with minimal added sugars, while those who are gluten-sensitive will naturally seek out products without gluten. Consider your personal goals for a meal replacement before making a purchase.
FAQs
When is the best time to have a meal replacement shake?
If you intend to substitute a shake for a full meal, it’s typically best to drink it when you’d usually consume that meal. This is when your body likely expects to take in calories. Plus, consuming a meal replacement shake at mealtime is a psychological indicator of satiety, telling your brain you’ve checked the mealtime box.
What is the best meal replacement shake for weight loss?
Ora Organics’ So Lean & So Clean meal replacement shake gets our hat tip for being most weight loss-friendly. It’s just 120-130 calories and is intended to be mixed with 8-12 ounces of water (which provides 0 calories) or plant-based milk (which provides very few calories). Despite being low-calorie, with 21-22 grams of protein and 1-2 grams of fiber per serving, it’s likely to keep you feeling full between meals or serve as a mini-meal of its own, especially if rounded out with extras like fruit, nut butter, flax, or chia seeds.
Is it okay to have a meal replacement shake every day?
For most people, having a meal replacement shake daily is fine for shorter-term health goals like weight loss or gain. The primary concern (from short—or long-term usage) is taking in enough nutrients for good health. If a shake doesn’t provide similar nutrition to a full meal, you could eventually develop nutrient deficiencies. You should consult your doctor or a registered dietitian if you make any major dietary changes or have concerns that meal replacement shakes might be causing deficiencies or interfering with any health conditions.
Is there a difference between protein shakes and meal replacement shakes?
As their names indicate, there are some key differences between protein shakes and meal replacement shakes. Protein shakes aim to supplement your daily protein intake, often for workout recovery or muscle growth. For this reason, they may supply only protein, not other nutrients. On the other hand, meal replacement shakes are intended to replace entire meals. They typically contain a mix of macro- and micronutrients (like you’d get from a plate of food).
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.
Our experts
Robert Wildman, Ph.D., RD, LD, CISSN, FISSN
“Dr. Rob” is a globally renowned exercise, fitness, and nutrition expert who speaks around the world on exercise and sport nutrition, and continues to work with professional and elite athletes to achieve their highest level of performance as well as health and fitness. Rob received his Ph.D. from The Ohio State University, earned his MS from Florida State University, and earned his BS from the University of Pittsburgh. He is also a registered and licensed dietitian.
Joana Neziri, M.S., NASM CPT
Joana is a writer, editor, and content strategist focusing on nutrition, fitness, and all things health. After earning a master’s degree in business from the University of North Florida, she began a career in research and digital marketing.
Megan Mowery
Megan Mowery is a Minneapolis-based writer and editor specializing in shopping content. Her work has appeared in Reader’s Digest, Better Homes & Gardens, Real Simple, People, and more. With over five years of experience in the shopping journalism space, she aims to connect readers with the best products and companies on the market through rigorous testing and evaluation.
Jessica Coulon
Jessica Coulon is a contributing editor and writer for Fortune Recommends™ who specializes in fitness, health, nutrition, and science content. Previously, she was an editor for Popular Mechanics and Bicycling, where she covered pro cycling news, wrote how-to guides, and tested all the latest and greatest bike gear. She was also a regular shoe tester and contributor for Runner’s World. You can often find her skiing or riding her mountain bike, and racing with the F1RE female enduro team.
Kelly Uhler
Kelly has a multifaceted background in elder care, health care, and copywriting. She has worked for organizations such as A Place For Mom and Homecare.com, which gave her the opportunity to work closely with families, providing reliable information to help them make informed decisions about their loved one’s health, safety, and quality of life.
Sarah Garone, NDTR, CNC
Fortune Recommends Nutrition Writer
About Author
Sarah Garone, NDTR, CNC, is a nutritionist and freelance writer who lives in Mesa, AZ, with her husband and three teenaged kids. She loves all things food, nutrition, and health. Sarah’s work has appeared in The Washington Post, Insider, Today, Health.com, Shape.com, and numerous other publications.