Some things to know about meal replacement shakes

Meal replacement shakes might seem like the ultimate nutrition shortcut. They’re tasty, easy to drink and often marketed as a quick way to get protein, vitamins and minerals. The convenience of drinkable food can be hard to resist.

But there’s more to consider beneath the surface. Meal replacement shakes aren’t always the healthiest choice compared to whole foods. But they can still be useful depending on someone’s goals. Here’s what people should keep in mind before buying.

In this article:

What are meal replacement shakes?

The meal replacement shakes discussed in this article are the ones that come ready to drink and are designed to stand in for a low-calorie meal or snack. They’re an easy way to get a mix of protein, carbs and healthy fats, plus vitamins and minerals. However, meal replacement products aren’t clearly defined or regulated in the U.S., and how they’re named depends on how they’re marketed.

What are the benefits of meal replacement shakes?

One of the key advantages of meal replacement shakes is their convenience. They serve as a quick and easy option for breakfast or lunch. They’re also a solid choice to help fill nutritional gaps when a traditional meal isn’t possible.

What are the potential downsides of meal replacement shakes?

While meal replacement shakes can be great for some, there may be downsides people should be aware of:

• Not as healthy as regular food. Even if they're fortified or chockful of healthy ingredients, meal replacement shakes still won't contain everything a whole food source might have.
• Side effects from too much protein. Too much protein may increase the risk of kidney stones. It may also cause dehydration and further kidney damage in those with kidney disease.
• May contain lots of sugar. Meal replacement shakes may contain lots of sugar. Too much added sugar in someone’s diet can contribute to weight gain, obesity, type 2 diabetes and heart disease.
• May lead to weight gain. People who eat a full meal and then drink a meal replacement shake may end up consuming extra calories. This may lead to weight gain along with other complications associated with obesity, such as high blood pressure and diabetes.
• Long-term side effects are still unknown. Researchers still don’t know much about the long-term side effects of a high-protein diet from supplements.

What should people look for in a meal replacement shake?

If someone is looking for personalized nutrition advice, it is recommended that they speak to a dietician or other health care provider before changing their diet.

There are a few key things to look for in a meal replacement shake:

• No more than 400 calories per serving (for meal replacement)
• No more than 200 calories per serving (for snacking)
• 2 grams or less of saturated fat
• 5 grams of sugar or fewer
• No trans-fat or partially hydrogenated oils

5 meal replacement shakes to consider

Can meal replacement shakes help someone lose weight?

Eating more protein than usual may help reduce body fat, preserve muscle, increase fullness and support weight loss. However, the evidence is limited. Replacing meals with protein shakes may also lower daily calorie intake and aid weight loss. But eventually, people will need to return to solid food. And when they do, some of the lost weight may come back.

Getting enough protein is important. But it’s exercise — not extra protein — that can help build muscle. Weight loss can be achieved when people pair it with burning more calories than they consume.

Can meal replacement shakes be a long-term substitute for all meals?

Meal replacement shakes can be super convenient, but they’re not meant to take the place of whole foods like fruits and veggies. Most health care providers don’t recommend relying on them all the time to meet protein needs — they’re better used as a supplement, not as a full-time substitute.

Key takeaways

Meal replacement shakes can be a convenient way to help get some nourishment while on the go or before a workout. For individuals who already get sufficient nutrition from their regular diet, replacing all meals with shakes isn’t recommended. These products often lack key nutrients found in whole foods, which can lead to nutritional gaps over time. However, some individuals with certain health conditions — or those who have difficulty eating regular food — may rely on meal replacement shakes to help meet their nutritional needs. While meal replacement shakes can be useful in certain situations, it’s best to check with a health care provider before using them.