Meal Replacement Shakes: 12 Expert-Picked Options

If you’re comparing meal replacement shakes, you’re likely juggling convenience, calories, and clean ingredients.

We curated top picks from reputable editorial roundups so you can compare faster—and use shakes effectively without derailing long‑term nutrition.

TL;DR: Quick Comparison (Top Picks)

Values are per standard serving and may vary by flavor or formula. Product specifications and prices may change—verify labels before purchasing.

Evidence Snapshot: Do Meal Replacement Shakes Work for Weight Loss?

Evidence suggests that meal replacement shakes can be effective for weight loss when used within a structured plan. Randomized trials and expert reviews show that partial or total meal‑replacement strategies can produce greater weight loss than typical food‑based diets in many settings.

• A 2024 study in Nutrients compared a meal‑replacement dinner to a calorie‑matched food dinner over 90 days. Adults with obesity lost about 7.4 kg with the shake vs. 4.1 kg with the food‑based dinner, with larger drops in BMI and body‑fat percentage and no adverse changes in heart or metabolic health markers.
• A 2024 evidence review in Diabetes, Obesity and Metabolism concluded low‑ and very‑low‑calorie programs using meal replacements can produce roughly 10 kg weight loss at 12 months and improve metabolic and heart health. Total‑diet replacement is best done with your doctor’s guidance.
• A 2024 randomized trial in Frontiers in Nutrition found a protein‑supplemented very‑low‑calorie program led to greater reductions in waist circumference and visceral fat area vs. a standard diet, with slightly greater overall weight loss.

Bottom line: Shakes can simplify calorie control and help you stick to your plan—especially during busy weeks. Prioritize whole foods when you can, and use shakes as a strategic tool for convenience.

Smart Buyer’s Checklist

• Protein: Aim for ~20–30 g per serving. Those focused on muscle gain often target ~25–35 g. Whey/soy/pea‑rice blends help hit leucine and essential amino acids.
• Calories: Match your goal. Weight loss: ~150–250 kcal. Maintenance: ~250–400 kcal. Mass gain: ~400+ kcal.
• Fiber: Aim for at least 3–5 g if you rely on shakes for satiety.
• Added sugar: Look for ~≤10 g added sugar (lower is better). Many top picks use stevia or monk fruit.
• Sweeteners: If you’re sensitive to sugar alcohols or sucralose, scan labels; many formulas use stevia/monk fruit instead.
• Third‑party testing: Look for certifications like NSF/Informed Choice/Informed Sport where applicable.
• Diet compatibility: Vegan, gluten‑free, soy‑free, allergen‑friendly—pick what fits your needs.

Top Meal Replacement Shakes (Pros, Cons, Best For)

OWYN High Protein Complete Nutrition (RTD)

• Why it stands out: This vegan shake emphasizes complete plant protein and allergen‑friendly formulation (free of the top‑9 allergens). Praised by Everyday Health for vegan weight‑loss shoppers.
• Specs (Chocolate High Protein Complete Nutrition): 180 calories, 26 g protein, 3 g fiber, 0 g added sugar (sweetened with monk fruit) (label). For reference, OWYN’s standard Complete Nutrition Protein Shake provides 20 g protein and 5 g fiber—verify the bottle you’re buying.
• Considerations: Contains acacia/guar/gellan gums and added fiber; sensitive individuals sometimes report GI discomfort.
• Best for: Vegan, allergen‑aware shoppers who want a 180‑calorie, high‑protein bottle.

Happy Viking Complete Meal (powder)

• Why it stands out: Lower‑calorie, plant‑based option with added pre‑ and probiotics. Featured by the Good Housekeeping Institute as an option with probiotics.
• Specs: 140–160 calories, 20 g protein, 5 g fiber, 2 g total sugars; many flavors use sugar alcohols (e.g., erythritol) and stevia—verify by flavor (product page).
• Considerations: Sugar alcohols can cause GI symptoms in some individuals; if sensitive, choose a formula without them.
• Best for: Lower‑calorie, plant‑based weight‑loss shakes with quick mixability.

Soylent Complete Meal Powder (powder)

• Why it stands out: Balanced macros with vitamins/minerals and strong value. Named a budget‑friendly pick by Everyday Health.
• Specs: 300–400 calories, 20–30 g protein depending on variant—verify the exact label (site).
• Considerations: Contains soy protein; some flavors/versions include sucralose—check the label if you avoid artificial sweeteners.
• Best for: Value‑first shoppers willing to customize flavors and add fiber if needed.

Huel Black Edition Ready‑to‑Drink (RTD)

• Why it stands out: High‑protein, 100% vegan, travel‑friendly complete meal; free from artificial colors, sweeteners, and flavors (site). Featured as a top high‑protein RTD by Everyday Health.
• Specs: 400 calories, 35 g protein, 27 essential vitamins/minerals.
• Considerations: User reviews sometimes note the texture can be thick or grainy.
• Best for: High‑protein meals on the go and support for lean mass.

Koia Elite (RTD)

• Why it stands out: Plant‑based, high‑protein shake with notable fiber and a smooth flavor profile. Named a high‑protein grab‑and‑go pick by Everyday Health.
• Specs (Vanilla): 200 calories, 30 g protein, 6 g fiber, 4 g added sugar; sweetened with organic cane sugar + monk fruit; chicory root fiber for prebiotic effect (label).
• Considerations: Common user feedback occasionally mentions a lingering aftertaste.
• Best for: High‑protein convenience that fits a moderate‑calorie day.

Transparent Labs Mass Gainer (powder)

• Why it stands out: A true mass‑gainer—not a standard meal replacement—built for calorie surplus phases, with whole‑food carb sources and Informed Choice certification (site). Recognized by Fortune as “Best for weight gain.”
• Specs: 750 calories, 50–53 g protein, 100 g+ carbs, 3 g creatine.
• Considerations: Start with a half‑serving to assess digestive tolerance.
• Best for: Hard‑gainers or athletes in a bulking phase.

Ka’Chava Whole Body Meal (powder)

• Why it stands out: All‑in‑one plant‑based formula with a broad superfood and digestive blend. Named “Best Overall” by Fortune.
• Specs (Chocolate): 240 calories, 25 g protein, 6 g fiber, 4 g added sugar; sodium 450 mg (label).
• Considerations: Macros and sweeteners can vary by flavor; Chocolate uses coconut nectar and monk fruit (Lo Han Guo). Those sensitive to adaptogens/herbals or higher sodium should review the label.
• Best for: All‑in‑one convenience with superfoods and digestive support.

Huel Ready‑to‑Drink (RTD)

• Why it stands out: Balanced vegan meal with fiber and a full micronutrient panel; the brand is also known for its focus on sustainability.
• Specs: 400 calories, 20 g protein, 27 essential vitamins/minerals (site).
• Considerations: Some flavors use sucralose; texture and sweetness vary by flavor—check the label.
• Best for: Balanced nutrition when you need a complete, portable meal.

Kate Farms Organic Nutrition Shake (RTD)

• Why it stands out: USDA Organic, allergen‑friendly formulation designed for gentle digestion with a robust vitamin/mineral profile. Featured by Good Housekeeping as a top overall pick.
• Specs: 330 calories, 16 g protein, 6–7 g fiber; 18–20 g total sugars from organic agave/brown rice syrups (site).
• Considerations: Lower protein than many weight‑management‑oriented picks; higher added sugars but well‑tolerated for many with digestive concerns.
• Best for: Gentle, organic, food‑sourced ingredients where tolerance is a priority.

HLTH Code Complete Meal (powder)

• Why it stands out: Frequently praised for taste and creamy texture alongside balanced macros. Featured by Fortune among the best‑tasting options.
• Specs: 400 calories, 27 g protein, 4 g net carbs, 0 g added sugar (site).
• Considerations: Contains milk and egg ingredients—unsuitable for dairy‑free or vegan diets.
• Best for: Taste‑first buyers wanting a nutrient‑dense formula without added sugar.

Orgain Vegan Nutritional Shake (RTD)

• Why it stands out: USDA Organic and plant‑based with a core set of micronutrients; widely available in RTD bottles.
• Specs: 220 calories (varies by flavor), 16 g protein, 2 g fiber, 22 vitamins/minerals (site).
• Considerations: Lower fiber than some; many flavors are sweetened with monk fruit, and taste can vary by flavor.
• Best for: Convenient, plant‑based nutrition with core micronutrients.

KOS Organic Plant Protein (powder)

• Why it stands out: USDA Organic plant protein plus superfoods and digestive enzymes—an excellent base for DIY meal‑replacement smoothies. Featured by Good Housekeeping as a leading organic pick.
• Specs: 140–160 calories, 20 g protein, 6 g fiber; made without erythritol or sucralose (site).
• Considerations: Not a complete meal on its own; pair with carbohydrate, fat, and fiber sources to create a full meal.
• Best for: Organic shoppers who prefer to build a shake into a full meal.

Terminology tip: A “meal replacement” aims to deliver meal‑like nutrition (protein, carbs, fats, fiber, vitamins/minerals). A “mass gainer” is purpose‑built for high calories to support weight gain/bulking.

How to Turn Protein Powder into a Complete Meal

Protein powders alone aren’t complete meals. To turn a protein shake into a balanced meal, add:

• Carbs: oats, banana, or frozen berries
• Fats: peanut/almond butter, chia, or flax
• Fiber: chia/flax or a scoop of psyllium
• Micronutrients: a handful of spinach or a greens mix

Then, dial protein to ~20–35 g depending on body size and goals. For timing and types, see our guide on protein types and timing after workouts.

How to Use Shakes With a BodySpec Plan

• Define macros you can live with. Start with our complete guide to macronutrients and this 5‑minute beginner’s guide to tracking macros.
• Choose shakes that actually match your targets (protein, calories, fiber). For weight loss, many people do best with ~150–250 kcal and ≥20 g protein per shake.
• Track results with data, not the scale alone. A BodySpec DEXA scan shows fat mass, lean mass, and visceral fat—so you’ll know if your plan is preserving muscle while you cut. Learn why body composition beats weight and what to expect on scan day.
• Want finer calibration? Pair DEXA with a measured RMR to refine your calorie targets: our RMR test overview.

FAQ

Is a meal replacement shake healthy?

• It can be—if the formula fits your needs (adequate protein, fiber, vitamins/minerals, reasonable calories) and you still prioritize whole foods for most meals. Editorial reviews recommend using shakes to complement—not replace—an overall balanced diet.

How many shakes per day is okay?

• Most people do well with 1 daily (or 2 on hectic days). For total diet replacement approaches, work with your doctor’s guidance; aggressive, low‑calorie programs should be supervised.

Do shakes help with fat loss?

• Yes—especially for portion control and sticking to your plan. A 90‑day randomized trial showed larger weight and body‑fat reductions with a meal‑replacement dinner vs a calorie‑matched food‑based dinner in adults with obesity, per Nutrients.

Are artificial sweeteners a problem?

• Most low‑ and no‑calorie sweeteners used in shakes (e.g., sucralose, stevia, monk fruit) are generally recognized as safe by regulators. The most common issues people report are digestive symptoms—like gas, bloating, or diarrhea—from sugar alcohols (e.g., erythritol, xylitol), especially at higher doses or in sensitive individuals. If you notice symptoms, try a formula without sugar alcohols or switch sweetener types.

The Bottom Line

Meal replacement shakes are a practical tool when life gets busy. Choose a formula that matches your goal (calories, protein, fiber, sweeteners you tolerate), and use it to complement—not replace—whole foods. Track outcomes with body‑composition data so you know your plan is working. When you’re ready for objective proof, book a quick BodySpec DEXA to measure fat, muscle, and visceral fat and fine‑tune your nutrition from real numbers.

Disclaimer: This article is for educational purposes only and does not constitute medical advice. Information above is compiled from product labels, manufacturer pages, and independent editorial testing linked here. Always verify current product specifications and consult a qualified healthcare professional before making significant dietary changes or starting a low‑calorie or meal‑replacement program.