Lose Weight Best Meal Replacement Shakes

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Getting in three nutritious and balanced meals a day is ideal, but—realistically—there are some days that's just not feasible. An easy solution when you can't is a meal replacement shake.

Whether you're short on meal prep time, running to catch a flight, or late to pick up your kids from school, a meal replacement shake can hold you over until the next time you're able to sit down and actually eat. The best shakes allow you to feed on the necessary calories, protein,

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A great meal replacement shake will run between 300 to 400 calories, says Amanda Nicole, RDN, a registered dietitian in Los Angeles. That being said—most don't. So, it's important you supplement your shake with a piece of fruit or other snack (more on that later!).

It's also important to keep in mind that not all shakes are created equal. Some are filled with too much sugar and other additives, so do your research to ensure you’re grabbing a healthy drink.

Asked nutritionists to spell out everything you need to know about meal replacement shakes and exactly how to pick ones that fit with your goals. See below for a list of the best meal replacement shakes, per nutritionists.

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Senior editor Neha Tandon, is perfect on the go because it doesn’t have to be refrigerated until opening. It provides 20 grams of pea protein and is high in fiber, vegan, dairy-free, soy-free, and gluten-free.

“This product is excellent if you’re following a vegan diet, are celiac, or lactose-intolerant, ” Nicole says. “To make it a complete meal and add in some heart-healthy fats, add a handful or ¼ cup of almonds.”

140 calories, 2.5 g fat (0.5 g saturated fat), 17 g carbs (10 g fiber, 4 g sugar, 11 g added sugar), 350 mg sodium, 20 g protein

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Orgain's clean protein shake contains a complete amino acid profile, perfect for building muscle, says the brand. “Complete this meal with an apple and a tablespoon of almond butter to give you enough fiber, carbohydrates, and healthy fats to make it a balanced meal, ” Nicole says.

130 calories, 2 g fat (1 g saturated fat), 9 g carbs (1 g fiber, 3 g sugar, 3 g added sugar), 170 mg sodium, 20 g protein

Looking for a low-sugar option? Check out this shake from Iconic Protein. It provides 20 grams of grass-fed whey and casein milk protein and is high in fiber. It’s also lactose-free, free of hormones and antibiotics, gluten-free, soy-free, kosher, and contains no artificial sweeteners or artificial ingredients.

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Per serving: 140 calories, 3 g fat (0.5 g saturated fat), 8 g carbs (4 g fiber, 0 g sugar), 105 mg sodium, 20 g protein

This shake provides 20 grams of protein from peas, pumpkin, and flax seeds, and is an excellent choice if you have allergies, Nicole says. OWYN shakes are free of some of the top allergens, including dairy, soy, gluten, egg, peanuts, and tree nuts. It also contains a blend of greens made from broccoli, spinach, and kale. Complete this meal, like some of the others, by having a banana or one slice of whole-wheat bread with a tablespoon of peanut butter.

Per serving: 300 calories, 10 g fat (1 g saturated fat), 31 g carbs (3 g fiber, 5 g sugar), 330 mg sodium, 20 g protein

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These shakes are a high-protein, low-calorie drink to keep you full. It contains 180 calories, 20 grams of protein, five grams of fiber, and 24 different vitamins and minerals, says Valdez. To make it a full meal, it's probably best to pair with fruit for some extra calories, fiber, and antioxidants since 180 calories are low, he suggests.

Per serving: 180 calories, 9 g fat (1.5 g saturated fat), 7 g carbs (5 g fiber, 1 g sugar), 150 mg sodium, 20 g protein

These shakes are perfect for maintaining muscles while trying to lose weight, says Valdez. He recommends supplementing this drink with fruits for extra calories, fiber, and antioxidants since it only contains 150 calories.

How To Find The Best Meal Replacement Shake For Weight Loss

Per serving: 150 calories, 1.5 g fat (.5 g saturated fat), 6 g carbs (2 g fiber, 1 g sugar), 240 mg sodium, 30 g protein

A unicorn among meal replacement shakes, Soylent's drinks are a complete meal on their own. They are extremely calorie-dense at 400 calories, 20 grams of protein, three grams of fiber, and 39 essential vitamins and minerals.

You definitely don't need extra food to make up for the caloric deficit, says Valdez. However, he points out that the fiber content is low and you may need additional fiber from other sources, such as fruits, to keep you fuller.

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Per serving: 400 calories, 24 g fat (2.5 g saturated fat), 38 g carbs (3 g fiber, 1 g sugar, 1 g added sugar), 300 mg sodium, 20 g protein

This vegan shake gives you 20 grams of pea protein and contains 30 percent of daily recommended values for iron, calcium, phosphorus, and potassium, Nicole says. It’s also dairy, nut, soy, and lactose-free. To make it a well-rounded meal, enjoy with a cup of carrots and a serving of hummus.

Per serving: 200 calories, 8 g fat (1 g saturated fat), 13 g carbs (2 g fiber, 9 g sugar), 370 mg sodium, 20 g protein

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Don't worry about making space in your fridge. This great on-the-go option doesn’t have to be refrigerated. It also has 20 grams of protein from milk and Greek yogurt. Complete this meal with an apple and a tablespoon of almond butter to give you enough energy and keep you full, Nicole says.

Per serving: 160 calories, 3 g fat (2 g saturated fat), 11 g carbs (0 g fiber, 11 g sugar), 105 mg sodium, 20 g protein

Made with protein sourced from a blend including peas and organic chia seeds and pumpkin seeds, Shaklee's meal replacement shakes are made with prebiotics to support a healthy gut. They're a little lower on the calorie side, but you can customize the shakes you prep by adding nut butters, fruit, or veggies to make them more nutritious.

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Per serving: 160 calories, 4 g fat (1 g saturated fat), 16 g carbs (6 g fiber, 5 g sugar), 400 mg sodium, 20 g protein

These shakes are USDA-certified organic and 100 percent plant-based. Their delicious taste comes from organic coconut sugar and monk fruit extract rather than artificial sweeteners or sugar alcohol. Since they're soy, gluten, and dairy-free, they are perfect for people on all kinds of diet and those with food intolerances.

Per serving: 170 calories, 5 g fat (3.5 g saturated fat), 11 g carbs (3 g fiber, 5 g sugar), 260 mg sodium, 20 g protein

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With 20 grams of plant protein and tons of superfoods like broccoli, ancient grains, and carrots, these shakes live up to their promise to help you conquer any goals. It gives you a cup of fruit and vegetable phytonutrients, 32 mg of DHA omega-3, and probiotics.

Per serving: 150 calories, 4.5 g fat (0.5 g saturated fat), 8 g carbs (3 g fiber, 5 g sugar), 360 mg sodium, 20 g protein

While whole foods are generally the best method for getting the necessary nutrients, meal replacement shakes can be a convenient and nutritiously healthy option on the go, depending on which one you choose, Nicole says.

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When purchasing one, she points out that it’s important to take into consideration the shake's nutritional content. Some shakes can be lacking in essential vitamins and minerals you would otherwise get from eating solid meals.

Store-bought shakes can also be high in added sugar, artificial sugar, or sugar alcohols. “If you consume a shake that is high in sugar, it could make your blood sugar spike and then drop quickly, ” Nicole explains. “This will give you a quick release of energy, but will make you feel tired shortly after.” Additionally, when you consume a meal that is high in sugar, you’ll likely feel hungry again shortly afterwards.

Sugar alcohols, in particular, may cause gastrointestinal discomfort such as bloating, diarrhea, and gas. Taking in a lot of artificial sweetener can mess with your taste buds over time, making you crave sweeter and sweeter foods, Nicole says.

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“When you become used to a high level of sweetness from artificial sweetener, foods that are naturally more tart in flavor, such as berries, will taste more bitter to you. Basically, healthy snacks like fruits will be less likely to satisfy your sweets cravings when you're used to the taste of artificial sweeteners.

Meal replacement shakes can be helpful as part of a weight-loss plan for some people. They are a healthy substitute when you need something quickly, replacing what could have been a less-nutritious pick, like fast food.

They can also help you eat fewer calories during the day by replacing meals that may be higher in calories, while still helping you stay full. However, if a shake doesn’t make you feel satisfied (which is likely if has too much sugar and not enough protein), you may reach for more

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