The 10 Best Meal Replacement Shakes Of 2023

(Ad) Meal replacement shakes have become hugely popular in the last few years, as more and more people realize just how efficient and effective they can be, particularly people with busy and stressful lives and people who struggle to eat healthily.

With so many potential customers, the market has exploded in popularity. This has led to a huge increase in meal replacement shake companies. In this article, we will be taking a look at the ten best meal replacement shakes on the market.

We will take a look at different meal replacement shakes that cater for different needs. The best overall meal replacement supplement, the best tasting meal replacement powder, the most nutritious, the best value for the money, and so on.

The 10 Best Meal Replacement Shakes

• Rootana – Best overall meal replacement shake
• Instant Knockout Complete – Best meal replacement shake for weight loss
• Huel – Best for variety
• Ka'Chava – Best premium shake
• BeNu Complete – Best value for the money
• PhenQ – Best gluten free
• HLTH Complete Meal – Best low-carb meal replacement shake
• Huel Black – Best meal replacement shake muscle
• MRE Redcon 1 – Best meal replacement shake for bulking
• Kaged Clean – Best for pre-workouts

#1 Rootana: Best Overall Meal Replacement Shake

Rootana is a vegan meal replacement shake that prides itself on its lack of artificial sweeteners, artificial flavors, colors, and preservatives. It is also excellent value for money, high in protein, and a great all-round shake. It comes in at a great price point for something that contains the same ingredients as the most expensive shakes on this list, but still costs half as much as some of its competitors. Despite being a relatively new product it has shot to popularity quite quickly, particularly in the UK.

Due to the lack of artificial sweeteners Rootana has a very natural taste, with the cacao being a particular high point, especially for lovers of cocoa. It’s got a particularly nice consistency and doesn’t require blending to create a smooth shake like some of the more well-known vegan meal shakes on the market. This makes it great as an on-the-go shake to take with you or something you can leave at the office, coming in a lot cheaper and healthier than a sandwich from the deli down the road while still tasting great.

Review

Rootana contains 400 calories per serving. It has 16 grams of healthy fats, 44 grams of carbohydrates, 7 grams of fiber, and 21 grams of protein. The carbs don’t come in the form of processed carbs: they deliver slow release energy, making Rootana a good option for a day-to-day meal shake, good for maintaining a healthy weight, and good for keeping you full for hours, rather than just a few minutes like some competitor shakes. Each serving size is 100 grams. There are two flavors available: original and cacao.

Pros

• High in protein
• High in fiber
• No artificial sweeteners
• Natural ingredients
• Great tasting shakes
• Vegan meal replacement shake

Cons

• Only two flavors available at the moment
• Only available from the Rootana website

Ingredients

There are six main ingredients in the Rootana formula, along with a vitamin and mineral blend, and natural stabilizers such as guar gum and xanthan gum. Here is a breakdown of each ingredient in the Rootana formula.

Rolled Oats Flour

Oats are an incredibly healthy food. They provide you with natural fiber, healthy fats, and low GI carbohydrates.

They are also inexpensive, and provide a delicious oat taste to any meal replacement shake. Rootana uses top-quality oats, helping to keep your appetite low, your blood sugar underin control, and your nutrition in a good place.

Pea Protein Isolate

Pea protein is the best vegan protein source out there. Unlike soy protein, it is not genetically modified, and it has a lower carbon footprint, making it the environmentally responsible choice.

Pea protein is what is known as a complete protein, as it has all of the amino acids required to build muscle. It is an excellent source of protein, and helps to contribute to a well-balanced plant-based shake.

Coconut Sugar

Instead of artificial sweeteners such as aspartame, stevia, sucralose, or sugar alcohols, Rootana uses coconut sugar to sweeten its formula. Coconut sugar is natural, has a lower GI than regular sugar, and is used sparingly in the formula.

Golden Milled Flaxseed

Flaxseed is an excellent ingredient in a vegan meal replacement shake, as it is a plant-based source of omega-3 fatty acids. Flaxseed also contains fiber and protein, making it an ideal addition to the Rootana formula.

Sunflower Seed Oil

Sunflower seed oil is used as the healthy fat source for Rootana, and it more than justifies its inclusion. Sunflower seed oil is high in both omega-6 and omega-9 fatty acids. Combine this with the omega-3 fats from flaxseed and you have a well-balanced omega fatty acid profile.  

Sunflower Lecithin

Sunflower lecithin is added to improve the stability of the shake, and it can also help to boost your mood and improve your cognition. It’s just another natural ingredient used in Rootana, instead of the more commonly used lab-made sources of lecithin.

Final Thoughts

Rootana is our best meal replacement shake, ticking a lot of boxes. It is excellent value for the money, uses real food ingredients, avoids artificial lab-made ingredients, is high in plant based protein and fiber, and contains enough calories to properly replace a meal.

If you want a complete meal that tastes great, has an amazing consistency, and contains plenty nutrients, then Rootana may be the shake for you.

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#2 Instant Knockout Complete: Best Meal Replacement for Cutting Fat

Instant Knockout Complete is a meal replacement shake that is perfect for building muscle and burning fat. It’s very high in protein, keeps you full longer than any other shake we’ve tried, and—despite being a high protein shake—actually tastes nice and has a good consistency: it’s not overly thick or powdery like some of the competition.

It was originally designed to be taken alongside Instant Knockout’s other product, an appetite suppressant popular with athletes who need to cut weight while maintaining muscle mass before weigh-ins for fights. But the Complete shake has proven so popular as both a muscle builder and fat-burning meal replacement shake that it is often sold on its own.

And even though we’ve already mentioned it once, the fact that Instant Knockout actually tastes very good and has a nice consistency without blending is remarkable. It’s a perfect fit for people looking for an on-the-go shake for the gym.

The natural vanilla flavor is creamy rather than artificial, another big point in its favor. The only downside is that it is only available in the one flavor.

Review

Instant Knockout Complete contains 400 calories per serving. There are 13 grams of healthy fats per serving, 35 grams of carbohydrates, with 13 grams of fiber. Each serving of Instant Knockout Complete contains an incredible 35 grams of protein. Each serving size is 100 grams. There is only one flavor available: vanilla.

Pros

• Very high in protein
• High in fiber
• Top-quality ingredients
• Vegan
• Highly nutritious
• Tastes amazing

Cons

• Premium price for a premium product
• Only one flavor available
• Only available from Instant Knockout website

Ingredients

There are six main ingredients in the Instant Knockout Complete formula: plant-based protein blend (pea protein and soy protein), MCT oils, golden flaxseed, chia seed, oat flour, and organic brown rice. There is also a vitamin and mineral blend.

Plant-Based Protein Blend

The plant-based protein blend found in Instant Knockout Complete is an intelligent blend of both pea and soy protein. The pea protein being particularly useful for athletes, but not a standalone protein, by combining it with soy they’re able to provide a full amino acid profile.  This means that Complete offers everything you need to build and maintain muscle without the use of cheap low quality protein sources.

MCT Oil

Unlike almost every other meal replacement shake on the market, Instant Knockout Complete uses MCT oil powder for the majority of its healthy fats. This is expensive, but well worth it. MCTs are incredibly healthy and are metabolized slightly differently from long-chain triglycerides, reducing the calories per serving slightly.

Golden Flaxseed

An excellent plant-based source of omega-3 fatty acids, flaxseed also provides you with dietary fiber and protein. Flaxseed can help to lower cholesterol, control blood sugar, and reduce appetite by increasing satiety after a meal.

Chia Seed

High in omega-3 fatty acids, calcium, protein, and fiber, chia seeds are incredibly nutritionally dense. This means that you are getting a lot of nutrients for the calories.

Oat Flour

Instant Knockout Complete gets the vast majority of its low GI carbohydrates from oat flour. They also improve the taste and texture of your shake. Customers constantly praise the combination of oats and the vanilla flavor that Instant Knockout offers.

Organic Brown Rice

Brown rice is a source of carbohydrates and protein. Interestingly, brown rice and pea protein have something of a synergetic relationship. Their amino acid ratios mix very well together, which is why you often see them in the same formulas.

Final Thoughts

Instant Knockout Complete was originally designed to be the perfect weight loss meal replacement supplement. However, we believe that it can also work well for building muscle. It’s just a question of using it to create a calorie surplus rather than a calorie deficit.

The vegan protein sources are superb, the carbohydrates are healthy and low GI, and the fats are incredibly healthy. It’s a seriously good meal replacement shake.

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#3 Huel: Best for Variety

Huel is probably the most famous meal replacement shake company in the world—only Soylent competes with them in this regard. They sell a well-balanced shake, with lots of healthy protein, low GI carbs, and healthy fats. And as a result of being the largest shake company, there is also the most variety of Huel Flavors.

The calorie count is excellent (400 per serving), the price is fair (though they did raise prices recently), and the variety of flavors available is commendable.

Review

Huel contains 400 calories per serving. There are 13 grams of healthy fat, 37 grams of carbohydrates, 7.5 grams of fiber, and 30 grams of protein in each 100-gram serving. There are ten flavors available, with salted caramel being the most popular.

Pros

• High in protein
• High in fiber
• Lots of variety
• Great taste
• Excellent value for the money
• Well-known brand

Cons

• Hit-or-miss flavors
• Minimum order is quite high
• Only available from the Huel website
• Several underdosed ingredients

Ingredients

There are seven ingredients that we want to take a look at here. These seven are not the only ingredients, but many of the other come in minor quantities. We won’t be looking at the micronutrient blend or stabilizers such as xanthan gum and acerola cherry powder.

The ingredients we will look at are oat flour, pea protein, flaxseed, brown rice protein, tapioca flour, sunflower oil powder, and MCT powder.

Oat Flour

As you can see, oat flour is very popular with good-quality meal replacement shakes. Not only is it cheap and fairly environmentally friendly, but it also happens to be highly nutritious and perfect for filling you up (satiating you) after a meal.

Oat flour contains healthy fats, plant protein, and natural fiber. It can help to reduce your body weight, and improve gut health.

Pea Protein

Pea protein is an ideal source of plant protein. It is environmentally friendly, it is a complete protein (full amino acid profile), and it combines well with brown rice protein (another ingredient in Huel).

Flaxseed

An excellent source of omega-3 fatty acids, flaxseed also contributes protein and fiber to the formula. If you are a vegan, then flaxseed is almost like a secret weapon, helping you to gain the benefits of eating oily fish, without having to eat them.

Tapioca Flour

Tapioca comes from cassava root, and it is a popular gluten-free form of carbohydrate. It contains almost zero nutrients, very little fiber, no fat, and no protein. It is added by Huel because it is very good at thickening shakes without increasing the calorie total. Think of it like cornstarch, with no flavor or benefit other than improving the texture of your meal.

Brown Rice Protein

Brown rice protein has been added for two reasons: It has a low carbon footprint and it combines well with pea protein. This is because pea protein is slightly low in the amino acid methionine, while brown rice protein is rich in methionine; similarly, brown rice protein is low in some of the branched-chain amino acids (BCAAs) that pea protein has in abundance.

Sunflower Oil Powder

While Huel makes a big deal about its MCT oil powder, the majority of the fat in Huel comes from sunflower oil. There is nothing wrong with sunflower oil: it is rich in omega-6 and omega-9 fatty acids, combining well with the omega-3s found in flaxseed. But because MCT oil is so popular, Huel overstates its contribution to the formula.

MCT Oil Powder

MCT oil is a very popular source of healthy fats, and its inclusion raised excitement in many Huel customers. However, when you deep dive into the ingredients list, you realize that the amount of MCT oil powder in the formula is negligible. Huel wants the marketing benefits of having MCT oil in its formula, without the cost of actually supplying it at a meaningful dosage.

Final Thoughts

Huel is the most popular meal replacement shake on the market right now, and there are many reasons why that is the case. It is well-designed, offers a lot of variety in flavors and alternative foods and drinks, and is excellent value for the money.

It doesn’t have the premium ingredients of Instant Knockout Complete, and it can’t compete with Rootana when it comes to natural ingredients, but Huel deserves its spot in the top three.

#4 Ka’Chava: Best Premium Shake

As a meal replacement shake, Ka’Chava is very different from the three we have looked at so far. It is much more expensive, has a high cost-to-calorie ratio, and it contains far fewer calories per serving. But there are many other things that we like about Ka’Chava, which is why it is so high up on this list.

Review

There are 240 calories in a serving of Ka’Chava. Each serving contains 7 grams of fat, 24 grams of carbohydrates, 6 grams of fiber, and 25 grams of protein. There are five flavors available.

Pros

• A diverse list of ingredients
• Very high in protein
• High in fiber
• No artificial sweeteners
• Vegan
• Dairy, soy, and gluten-free

Cons

• Very high costto-calorie ratio
• Not enough calories to replace a meal
• Does not represent good value for the money
• Only available in the US

Ingredients

There are over 54 ingredients in the Ka’Chava formula, so forgive us for not mentioning every single one in detail. Instead, we are going to look at the different blends that are used.

These are the plant protein blend, adaptogen blend, antioxidant/super-fruit blend, omega EFA/Fiber blend, super-greens/vegetable blend, and a mix of smaller blends (digestive enzymes, probiotics/prebiotics, vitamins, and minerals).

There is also a collection of other ingredients that don’t fit into any blend. These are natural flavorings that differ from flavor to flavor (cocoa, coconut milk, natural vanilla flavor, lo han fruit extract, and cinnamon), as well as guar gum, xanthan gum, and soluble vegetable fiber.

Plant Protein Blend

There are five forms of plant protein in this blend: organic sacha inchi protein, yellow pea protein, brown rice protein, amaranth, and quinoa. The combination gives you a complete amino acid profile, and you also get the other micronutrients found in these so-called superfoods. The plant protein blend is by far the best thing about the Ka’Chava formula.

Adaptogen Blend

Adaptogens are plants that may help you to recover from stress and anxiety. There are six adaptogens in the Ka’Chava formula: maca root, shiitake mushrooms, maitake mushrooms, reishi mushrooms, ginger, and cordyceps mushrooms. This is a nice idea, but the dosage is so low that you would be unlikely to see a significant improvement in your mental or physical health from it.

Antioxidant/Super-Fruit Blend

This blend has been added to help reduce inflammation and oxidative stress, and there are also micronutrients in the fruit. The antioxidant/super-fruit blend contains coconut flower nectar, acai berry, camu camu berry, blueberry, tart cherry, blackberry, strawberry, maqui berry, and raspberry.

Omega EFA/Fiber Blend

This blend is similar to that of Rootana, with fiber coming from chia seeds, flax seeds, whole grain oats, and acacia gum. This fiber blend may help to improve gut health, digestion, appetite regulation. The omega-3 fatty acids may also help with hormone regulation, and mood.

Super Greens/Vegetable Blend

This is Ka’Chava’s version of a greens shake, but it is part of a meal replacement supplement. It’s an interesting one: on the one hand it’s great to see so many ingredients, but on the other, they are in such small supply that you wonder how much good they can be doing.

The blend includes beetroot, chlorella, moringa, kale, broccoli, green tea, parsley leaf, celery, cauliflower, spinach, brussels sprouts, asparagus, green pepper, garlic, carrot, cucumber, cabbage, green onion, and tomato.

The other blends include digestive enzymes (amylase, protease, cellulase, lactase, and lipase), probiotics/prebiotics (inulin, lactobacillus rhamnosus, lactobacillus acidophilus), a vitamin blend, and a mineral blend.

Final Thoughts

While there is a lot to love about the Ka’Chava formula, it isn’t the most practical meal replacement shake out there. The cost per serving is already high, and that’s before you consider just how few calories each serving provides.

A 240-calorie shake is not going to properly replace a 400–600 calorie breakfast, or a 700–800 calorie lunch. Your options include adding other ingredients to it (such as almond milk, for example, or a nut butter) or doubling the serving size.

Both of these options will increase the cost per meal substantially, making it an uneconomical choice. If you are rich, then Ka’Chava is a perfectly reasonable choice, but most people will find the cost-to-calorie ratio to be off-putting.

While this is a valid criticism, it doesn’t take away from the unique approach that Ka’Chava has taken. A Rolex watch is much more expensive than a Mickey Mouse watch that you grabbed off eBay. Both of them tell the time in the exact same way, but if you can easily afford a Rolex, then the choice is a no-brainer. This is how we feel about Ka’Chava.

#5 BeNu Complete: Best Value for the Money

If the premium-priced Ka’Chava is at one end of the market, then BeNu Complete Nutrition Shake is at the opposite end. Well, maybe not the exact opposite. BeNu is still a well-made and cleverly designed meal replacement shake. However, it is designed to be as low-priced as possible while still having a good macronutrient and micronutrient content.

Review

BeNu contains 402 calories per serving. Each serving contains 14 grams of fat, 32 grams of carbohydrates, 9.2 grams of fiber, and 33 grams of protein. There is only one flavor available currently, cereal milk.

Pros

• Very low cost-per-calorie
• High in protein
• High in fiber
• Great taste

Cons

• Not vegan (contains whey)
• Only one flavor is available
• Doesn’t appear to mix as well as most shakes

Ingredients

There are six main ingredients in BeNu Complete, plus a number of minor ingredients. The main ingredients are gluten-free oat flour, whey protein concentrate, soya protein isolate, flaxseed oil powder, sunflower oil creamer, modified tapioca starch, and Carb10.

Gluten-Free Oat Flour

Oat flour is a fantastic addition to meal replacement shake formulas. It is high in fiber, protein, healthy fats, and of course low-GI carbohydrates. It is also cheap to produce, and has a low environmental impact compared to many carb sources.

Whey Protein Concentrate

While it is a shame that BeNu Complete is not accessible for vegans, there are many alternatives out there (the first four on this list, for example). For those are OK with dairy, whey protein is a fantastic easily-digested source of protein.

Soya Protein Isolate

One of the reasons why BeNu Complete can offer such a high protein content while remaining excellent value for the money is that it uses two cheap protein sources: whey protein concentrate and soya protein isolate. Both protein sources have their downsides, but they are also excellent for building muscle thanks to their superior amino acid profiles.

Flaxseed Oil

An excellent source of omega-3 fatty acids, flaxseed oil may also help to reduce inflammation. However, flaxseed powder is often seen as superior, as it also has protein and fiber.

Sunflower Oil Creamer

This is used as a source of fat, but also as a way to improve the texture of each shake.

Modified Tapioca Starch

This is added to the sunflower creamer, to help thicken the shake. Huel uses tapioca starch for the same reason.

Carb10

This is a carbohydrate made from pea starch that is popular with supplements due to its low GI score. It does not cause bloating, blood sugar spikes, or fast gastric emptying (which can cause hunger). It’s a decent addition to the formula.

Final Thoughts

BeNu Complete is a seriously good meal replacement shake. It is sold at a fair price, and it has an excellent macronutrient ratio. It’s perfect for building muscle, losing weight, or maintaining a healthy weight.

It falls down slightly on its texture and the lack of variety. While many people enjoy the cereal milk taste, there have also been a number of complaints. The texture of BeNu being a little clumpy and powdery is even more noticeable.

Some would argue that for such a low price, a lower-quality texture and taste is to be expected, but it is not much cheaper than Rootana or Huel, so don’t take it just to save money.

#6 PhenQ: Best Gluten Free

PhenQ is a popular meal replacement shake that has recently improved its image through changes to its formulas. It’s largely focused on being a meal replacement for weight loss, although we rate Instant Knockout as the better option. It tastes reasonably good, and has a decent ingredient profile. It does happen to be low in calories, though, so you really need to be taking it with milk to boost the calories. This can increase the cost per calorie.

PhenQ Meal Replacement Review

PhenQ contains between 180 and 190 calories per serving, depending on the flavor. There are 3 grams of fat per serving, 22 grams of carbohydrates, 4 grams of fiber, and 17 grams of protein. Each serving size is 50 grams, and there are three flavors to choose from: chocolate, vanilla, and strawberry and cream.

Pros

• Amazing taste
• Excellent protein-to-calorie ratio
• Low in sugar
• Packed full of vitamins and minerals

Cons

• Very low in calories
• Low in healthy fats
• Not suitable for vegans

Ingredients

There are six main ingredients in the PhenQ formula. It has gluten-free oat flour, carb10, whey protein concentrate, a vegetarian micronutrient blend, flaxseed powder, and a digestive enzyme complex.

Gluten-Free Oat Flour

Oat flour is very popular with meal replacement shakes, due to its relatively low cost and its numerous health benefits. Oats also help to improve the taste and consistency of your shake. Oats are high in fiber, have a low GI score, and are highly satiating. They may be able to help to improve health on various levels . An excellent ingredient.

Carb10

We looked at Carb10 in our review of BeNu Complete (above). It is derived from pea starch, and is a very effective source of low-GI carbohydrates. It can help to slow gastric emptying, can prevent blood sugar spikes, and does not cause bloating.

Whey Protein Concentrate

The use of whey protein is a little controversial, as it alienates anyone looking for a vegan formula. To be honest, it’s a little baffling why PhenQ has gone in this direction, as it is so easy to get quality plant protein. There are no other animal products in the formula.

Still, if you’re good with dairy, there are a lot of benefits to using whey protein concentrate. It is an excellent source of protein, it is easily digestible, and it is the preferred source of protein for building muscle mass.

Vegetarian Micronutrient Blend

We’re not sure why PhenQ has bothered putting the term “vegetarian” into this micronutrient blend. This is just a blend of vitamins and minerals, and the vast majority of micronutrient blends are vegetarian. That being said, it is a good and effective blend of vitamins and minerals, and there isn’t really any downside to its inclusion.

Flaxseed Powder

PhenQ is very low in healthy fats, and that is one of its major drawbacks. Of course, you can mix it with milk to increase the fat content, but this will also drive up the cost per serving. Flaxseed is an excellent source of omega-3 fatty acids; it is also a protein source and contains some fiber.

Digestive Enzyme Complex

This complex contains alpha-amylase, protease, lipase, cellulase, and lactase, all five intended to help improve your digestion and your gut health. This is a decent blend, but it would have been nice if PhenQ had found more natural ways to integrate digestive enzymes.

Final Thoughts

PhenQ offers a delicious product, which is impressive considering the low sugar content (although it does contain the artificial sweetener sucralose). It is very low in calories, too low in our opinion, but it can be combined with milk to increase calories and healthy fats. Since it contains whey protein anyway, people who don’t consume dairy should avoid it.

If you are looking for a low-calorie, high-protein meal shake to mix with milk, then PhenQ really is a good option. It tastes great, mixes well, and is easily digested. It appears to be cheap, but its calorie-to-cost ratio is actually quite high due to it only having 180–190 calories per serving.

#7 HLTH Complete Meal: Best Low-Carb Meal Replacement Shake

We’ve added HLTH Code to our list as we believe it is the best low-carb meal replacement shake. Now, most diets should contain carbs, but there are some people who prefer low-carb or no-carb diets like the Ketogenic diet. But, unless you’re deliberately restricting carbs this one probably isn’t going to be for you—your will usually feel a bit hungrier through the day.

If you are following a low-carb or ketogenic diet, then you need a specific meal replacement shake that can fit your unique dietary requirements. HLTH Complete Meal does a very good job of cornering this niche market.

Review

Each serving of HLTH Complete Meal contains 400 calories. There are 27 grams of fat in each serving, 13 grams of carbohydrates, 9 grams of fiber, and 27 grams of protein. There are two flavors available, chocolate macadamia and creamy vanilla.

Pros

• High in protein
• High in fiber
• Healthy fats from high-quality sources
• Low in sugar
• Packed full of vitamins and minerals
• 400 calories per serving

Cons

• Too many carbs for a keto diet, despite claims
• Not vegan
• Quite expensive per serving

Ingredients

There are five main ingredients in HLTH Complete Meal, plus several additional smaller ingredients. The main ingredients are a protein blend, healthy fats blend, digestion-resistant maltodextrin, resistant dextrin, and a digestive enzyme blend. Each of these blends is made up of several ingredients.

Protein Blend

The protein blend contains three ingredients: whey protein concentrate, grass-fed collagen, and egg whites. Unless you have a dairy or egg allergy, these protein sources are pretty good, though it might have been nice to use at least one plant protein.

Healthy Fats Blend

This is the best blend in the formula by far, and at 27 grams, it provides the bulk of the calories (243 out of 400, based on 9 calories per gram of fat). The healthy fats blend contains coconut oil powder, olive oil powder, MCT powder, flaxseed powder, cocoa butter fat, and grass-fed ghee. This is a great combination of fats, providing a number of health benefits.

Digestion-Resistant Maltodextrin

After such a good blend, the inclusion of the much-maligned maltodextrin is something of a surprise. Why use such a cheap, low-quality food option to provide you with carbohydrates?

Resistant Dextrin

This is a form of fiber, but again, it is not a particularly healthy or natural one. It comes from wheat or cornstarch that has been prepared in a lab using hydrolysis. Compare that to Rootana, which derives its fiber from natural oats and flaxseed, and you’ll see why this product is lower down our list.

Digestive Enzyme Blend

There are a lot of ingredients in this digestive enzyme blend, too many to name. It’s a decent blend but nothing spectacular. But, it should help you to digest the shake better and may help to improve your gut health. At worst, it will not do any harm to your gut.

Final Thoughts

HLTH Complete Meal is a good low-carb shake, but perhaps it is not a great ketogenic diet choice. The 13 grams of carbohydrates per serving are not much, but if you have 2–3 shakes per day, you would struggle to stay in a state of ketosis (daily targets can be as low as 20 grams per day).

The healthy fat blend for HLTH Complete Meal is excellent and deserves recognition. It is due to its excellent high-fat formula that we have described it as our top low-carb meal replacement shake. Even Ka’Chava barely matches it.

But HLTH Complete Meal is a let-down when it comes to carbohydrate sources. Why put so much effort into healthy fats only to undo your good work with maltodextrin and resistant dextrin? Not a good look.

#8 Huel Black: Best Meal Replacement Shake for Muscle Growth

Huel Black is a version of regular Huel that has been designed for weight loss and muscle building. It is higher in protein and lower in carbohydrates, and its taste is often described as “poor.” But if you are looking to use meal replacement shakes to lose weight, it can be pretty successful. This is why we have listed it as the best meal replacement shake for weight loss.

Review

Huel Black contains 400 calories per serving. There are 18 grams of fat, 16 grams of carbohydrates, 8.3 grams of fiber, and 40 grams of protein. There are nine flavors of Huel Black available.

Pros

• Very high in protein
• Gluten-free
• Vegan friendly
• Good quality ingredients

Cons

• Not the best-tasting option
• Quite a few pointless ingredients
• Slightly less protein and slightly more carbs would work better

Ingredients

There are six main ingredients in Huel Black, and several minor ingredients, such as Steviol glycosides, green tea extract powder, and kombucha powder. The six main ingredients are pea protein, brown rice protein, tapioca flour, sunflower oil powder, coconut sugar, and MCT oil powder.

Pea Protein

As with regular Huel, pea protein is the main protein source in Huel Black. It is an excellent choice, with a complete amino acid profile. The pea protein combines perfectly with the brown rice protein (see below).

Brown Rice Protein

This has been added to complement the pea protein. This is because it is higher in certain amino acids and lower in BCAAs (something that pea protein is rich in). A smart addition to the formula.

Tapioca Flour

There are no nutritional benefits to tapioca flour. It has been added to improve the consistency and texture while not contributing many calories.

Sunflower Oil Powder

Huel uses sunflower oil powder as its main fat source, a great choice as sunflower oil is high in omega-6 and omega-9 fatty acids. Sunflower oil is also said to improve health.

Coconut Sugar

Huel is taking a leaf out of Rootana’s book with the inclusion of coconut sugar, a naturally occurring sugar that comes from the sap of the coconut tree. It delivers a delicious, sweet taste while also offering the health benefits of its rich nutrient profile.

MCT Oil Powder

This is an excellent source of fats, but a deep dive into the ingredients list shows that the amount of MCT oil in each serving is so small that it is unlikely to provide any health benefits. This feels like a bit of a con, to be honest.

Final Thoughts

Huel Black may be a great choice for anyone looking to lose weight, although its ingredients may not be quite as good as Instant Knockout Complete.

The taste has been scrutinized by the large Huel community, with mixed reviews. Many people complain about it not tasting as good as regular Huel, but there is a vocal minority who love the Huel Black taste.

Huel Black is not designed to be a maintenance shake—it is for a specific weight loss purpose, so you only need to take it while you are trying to lose weight. Switch back to regular Huel when you have reached your goal (or you need a break).

#9 MRE Redcon1: Best Meal Replacement Shake for Bulking

We couldn’t have a list of the ten best meal replacement shakes without mentioning MRE by Redcon1. It is one of the most unique, exciting, and divisive meal replacement shakes on the market. It is expensive, it is completely unsuitable for vegans and vegetarians, and it contains 530 calories per serving! This is a serious meal shake, and it is perfect for bulking.

Review

MRE by Redcon1 contains 530 calories per serving. It has 4 grams of healthy fats, 75 grams of carbohydrates, 8 grams of fiber, and 47 grams of protein. There are nine flavors available.

Pros

• Very high in protein
• Protein comes from several sources
• High-quality foods
• MCT oil for fat
• Perfect for building muscle and gaining weight

Cons

• Expensive
• Not vegan or vegetarian
• Taste and texture can be a bit off
• Could benefit from more fats

Ingredients

There are a lot of ingredients in the MRE formula. However, almost all of them can be split into three groups: whole food protein blend, carbohydrate blend, and MCT oil.

Whole Food Protein Blend

This has to be the most impressive protein blend on this list. The 47 grams of protein per serving comes from a blend of beef protein, salmon protein, chicken protein, egg protein, brown rice protein, and pea protein.

Are all of these different proteins necessary for muscle building? Not really, but getting your protein from a variety of sources is known to be a good thing, and it is a really nice mix. And before you ask, no, you cannot taste the salmon in your shake!

Carbohydrate Blend

As with the whole food protein blend, the carbohydrate blend is impressive. The 75 grams of carbohydrates per serving come from rolled oats, yams, and sweet potatoes.

MCT Oil

Just like Instant Knockout Complete, MRE uses MCT oil as its main source of fat. Unlike Complete, there are only 4 grams of fat in each serving, which is a little on the low side, particularly when you consider the total calorie count.

Final Thoughts

There are many people for whom MRE is not an appropriate choice. But if you are looking to gain weight in a healthy way, then it is ideal. The whole food protein blend is inspired, and we also love the carbohydrate blend. The fat content is a little low, but this is a minor complaint about a superb meal replacement shake.

#10 Kaged Clean: Best Meal Replacement Shake for Pre-Workout

The final meal shake on our list of the best meal replacement shakes is Kaged Clean. This is, in our opinion, the best meal replacement for a pre-workout meal/snack.

Anyone who spent time on Bodybuilding.com during the early 00s will know about Kris Gethin and his incredible training programs. Kaged Muscle is his supplement website, with Kaged Clean being his meal replacement shake.

It is low in calories and high in protein, has a decent amount of carbohydrates, and isn’t too high in fat. That makes it perfect as a pre-workout meal.

Review

There are 240 calories in each serving of Kaged Clean. It contains 4.5 grams of fat, 18 grams of carbohydrates, 2 grams of fiber, and 28 grams of protein. There are three flavors available.

Pros

• High in protein
• Top quality ingredients
• Packed full of vitamins and minerals
• MCT Oil for fat

Cons

• Low in calories
• Low in fiber
• Cost-to-calorie ratio is poor
• Not vegan (contains whey)

Ingredients

There are many ingredients in the formula for Kaged Clean, but we’ll focus on four key ingredients: whey protein isolate, organic quinoa, Swedish oats, and coconut MCT oil.

Whey Protein Isolate

Unlike most of the whey proteins used in meal replacement shakes, Kaged Clean uses isolate rather than concentrate. This is easier to digest, and enables your body to absorb more of the whey protein.

Organic Quinoa

An interesting choice for carbohydrates, quinoa has many health benefits associated with it, and it is often described as a “superfood.” It is also rich in amino acids, helping with muscle building.

Swedish Oats

We’re not sure why it is necessary to describe where the oats originate from, but they are Swedish oats. Perhaps they offer some benefit that regular oats do not? Either way, we are big fans of using oats as a form of carbohydrates.

Coconut MCT Oil

MCT oil is of course an excellent fat source, but remember that the fat content of Kaged Clean is very low, and you are also getting fats from the Swedish oats. The amount of MCT oil in each serving is minimal.

Final Thoughts

Kris Gethin is a bodybuilding legend, so it is not surprising that his meal replacement shake is so well-suited to pre-workout nutrition. But let’s face facts here: the calorie content (240 per serving) is not enough to replace a meal.

Kaged Clean is, therefore, a good snack choice, or you can combine it with milk, fruit, and other ingredients to bulk up the calories. This will, of course, increase the cost per serving, and it is already not particularly cheap!

What to Look for in Good Meal Replacement Shakes

People choose meal replacement shakes for a number of different reasons, so what you look for may differ from person to person. Some want to follow a plant-based diet, for example, while others may prefer the muscle-building benefits of whey protein.

But there are some things that everyone, no matter their preferences, should be paying attention to. Here are the most important things to look out for when purchasing a meal replacement shake.

Natural Ingredients

What constitutes natural is, of course, up for debate. Is bread natural? It is made from natural ingredients, but there aren’t any bread trees out there! It is difficult to create a meal replacement shake that is entirely full of natural ingredients, but the best meal replacement shakes tend to avoid unnatural ingredients wherever possible.

For example, Rootana uses naturally occurring coconut sugars to sweeten its formula, rather than lab-made sucralose or sugar alcohols such as xylitol.

The same goes for carbohydrate sources. Choosing to use natural oats or rice instead of maltodextrin, for example, gets you a higher quality shake.

High in Protein

One of the arguments against meal replacement shakes used to be that because they were liquid, they weren't able to satiate you properly. Having a high protein count and adequate fiber (see below), can help to prevent hunger cravings.

Protein is also important for building and maintaining muscle mass; it can also help with weight loss and boost your metabolism.

You don’t need the meal replacement shake to be high in protein unless you are looking to specifically build muscle (bulk). But a protein content of around 20–25 grams is excellent.

High in Fiber

Fiber is a crucial aspect of a healthy diet, but many people in the West tend not to consume enough of it. Bad meal replacement shakes can contribute to this issue by being low in fiber. We believe good meal replacement shakes should contain enough fiber to help improve your digestive health.

Excellent Micronutrient Content

A good meal replacement shake needs to contain all of the vitamins and minerals you need to live a healthy lifestyle. Luckily, almost all meal replacement shakes contain essential vitamins and minerals, but this hasn't always been the case. It’s well worth double-checking before you purchase.

Macronutrient Ratio

The main macronutrients are protein, carbohydrates, and fats. Technically, alcohol is also considered a macronutrient, but it is easy to ignore because, unless you have a drinking problem, alcohol doesn't make up a large part of your daily calorie intake.

The macronutrient ratio is a summary of how much protein, fats, and carbs are found in your meal. A large bowl of pasta, for example, would have a high carb ratio, while a large steak would have a high protein and fat ratio.

There are many different macronutrient ratios, and most diets contain a decent balance of all three. But this isn’t always the case. A ketogenic diet is very high in fat, with medium protein and very few carbohydrates.

If you are following a keto diet, then you would want a keto meal replacement shake. If you are not following a keto diet, then a keto meal replacement shake would be useless to you. Keep this in mind when finding your ideal meal replacement shake.

Cost-to-calorie Ratio

A typical breakfast contains around 400 calories, while a typical lunch contains about 600–700 calories. Keep this in mind.

Many meal replacement shakes contain around 200–250 calories, while others contain 400 calories per serving. This means that if you want to replace lunch, you may need to take 2–3 servings of some meal replacement shakes.

There are many meal replacement shakes out there that look like they are excellent value for the money, but their cost-to-calorie ratio is bad. If two meal replacement shakes cost the same per serving, but one shake contains 400 calories, and the other contains 200 calories, then the higher-calorie shake has twice the value.

You may be thinking, “But I want to lose weight, so why not drink a 200-calorie shake?” Well, even though most people don’t need to consume such small meals to lose weight, you can just half the serving size of the 400-calorie shake and save even more money!

Label Transparency

This isn’t just something you should be paying attention to with meal replacement shakes. You should be doing this with all foods and supplements too. If your meal replacement shake isn’t being completely transparent with its labeling, then it is best to move on to another, better-labeled product.

If it takes you ten minutes of detective work to find the label on their website, then double-check the ingredients before purchasing. There is nothing worse than a company that tries to disguise the ingredients going into their formula. Stick to companies that have nothing to hide.

Positive Reviews

While reviews aren’t always the most accurate way to gauge how well a company is doing, they can still be useful. Checking out what customers and review websites say about a meal replacement shake can help you to avoid the bad ones and find the ideal meal replacement shake for your needs.

Taste and Texture

We’ve left the best till last here. You could have the most perfect meal replacement shake in the world, but if you don’t like the taste or the texture, then you won’t enjoy the experience.

Taste is subjective, so it may take you a few tries to find your ideal flavor, but if you want to succeed with meal replacement shakes, don’t stick with a bad-tasting shake. There are plenty to choose from. And meals are there to be enjoyed, not endured.

Final Thoughts on the Best Meal Replacement Shakes

In this article, we have showcased ten of the best meal replacement shakes on the market. Each one has a specific audience who will love what it brings to the table. Our personal favorite is Rootana, a high-protein, vegan meal replacement shake that avoids the use of artificial sweeteners, low-quality ingredients, and genetically modified crops.

Take a look at each one, and find the shake that suits your specific needs. All of the shakes on this list have their pros and cons, and what suits you may not suit another. Use this list to find your perfect meal replacement shake.

Frequently Asked Questions

Are Meal Replacement Shakes Good for Weight Loss?

Meal replacement shakes can be good for weight loss if that is your goal. They need to be consumed as part of a calorie-deficit diet if you want to burn fat. It is best to think of meal replacement shakes like you would any food. You can eat chicken breast, for example, as part of a weight gain or weight loss diet. Speak to a healthcare professional to create a plan that’s best for you.

Can You Lose Weight Fast with Meal Replacement Shakes?

Yes, studies have shown that replacing 2–3 meals per day with meal replacement shakes can help you to lose weight quickly. However, this is not the best way to lose weight. Instead, you should be looking for sustainable long-term habits. Meal replacement shakes are better when used in this context.

Are Meal Replacement Shakes Good for Building Muscle?

Yes, meal replacement shakes are excellent for building muscle. As with weight loss, healthy weight gain can be improved with meal replacement shakes, provided the rest of your diet is also geared toward building muscle.

Are Meal Replacement Shakes Safe?

Meal replacement shakes are a great option for most, provided you do not have a specific food allergy. Always choose meal replacement shakes that have transparent labeling, and use them sensibly. Don’t use them to follow a very low-calorie diet.

Are Meal Replacement Shakes Healthy?

This depends on what meal replacement supplement you are taking. Some, such as Rootana, are highly nutritious and use natural ingredients, helping to contribute to a healthy diet. Others can be high in sugar, low in protein and fiber, and packed full of low-quality ingredients.

*This article is provided by an advertiser. Statements made are not meant to offer medical advice nor to diagnose any condition. Any studies cited here may be preliminary, and may or may not be peer reviewed, and may or may not have sufficient participants to be statistically relevant. Anecdotal accounts should not be taken as scientific results. Products discussed in this article are not designed to diagnose, treat, prevent, or cure any disease. The FDA does not evaluate dietary supplements. Consult your doctor about possible interactions, allergies, and if you are considering using a natural and/or dietary supplements for any condition. Individual results will vary.