Which meal should you replace with a shake? (Getty Images)(WS Studio via Getty Images)
A meal replacement shake can be a real lifesaver when you're pressed for time or trying to cut back on calories. Not the milkshake kind (we wish), but the nutrient-packed grab-n-go kind that can fill you up until it's time to eat again.
These enriched beverages have been a popular substitute for breakfast, lunch or dinner for decades. Registered dietitian and nutritionist Sandra J. Arévalo, a spokesperson from the Academy of Nutrition, says that if you find yourself needing to skip a meal, they can be a good option to help you get the nutrients you need.
"They provide you with many nutrients that you might not get from fast food meals, such as vitamins and minerals, and have less calories and fat," she says.
Sometimes we can second-guess ourselves and wonder which meal is the best to replace with these shakes. We've got some insight to help you decide which option makes the most sense, depending on your goals and eating habits.
A note on supplements
Some of the products included in this story are dietary supplements. Statements about these products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Dietary supplements are not appropriate for everyone and may interact with other supplements or medications, so talk to your healthcare provider before adding a dietary supplement to your routine.
No matter which meal you end up replacing with one of these nutritional drinks, Arévalo says she "prefers shakes that are high in dietary fiber" to aid digestion and promote satiety. This will help you curb between-meal snacking. She advises that you read the labels closely to make sure your selection is low in sugar, carbohydrates and fat, particularly if you're looking to manage, maintain or lose weight.
Our experts tested the Koia nutrition shake and found it to be a strong option for anyone who is looking to lower their body fat. It's high in both protein and fiber, which can help you feel full longer without a high calorie load, making it a solid pick for anyone looking for a balanced, grab-and-go meal. Our tester liked that it's high in nutrients and low in calories — but the real win was the flavor. It's a solid pick when you're craving something to nibble on and trying to avoid the drive-thru.
That said, shakes are not a shortcut. For those pursuing weight loss, it's important to pair them with consistent physical activity — ideally at least 150 minutes per week, as recommended by public health guidelines.
There's no one-size-fits-all answer for every person. But you can make a smart choice when you take your own personal habits, schedule and health goals into account. If there's one meal you tend to skip regularly or stuff with fast food, Arévalo suggests using a meal replacement shake to fill that gap. This approach helps regulate blood sugar, keeps appetite in check and can reduce the likelihood of overeating later — all beneficial if weight management is the goal.
Let's break it down to help you best decide which meal you can replace.
Breakfast
If you're one of the nearly 25% of people in the US who skip breakfast daily, swapping your hangry morning blood sugar dip with a shake could be beneficial.
"Since eating breakfast helps us regulate our appetite for the rest of the day, I'd suggest that you start your day with a meal replacement shake," says Arévalo. If you're already set with a healthy breakfast, focus on the meal that's the least balanced and more likely to be a quick, unhealthy option.
This Soylent complete meal shake is our favorite for breakfast since it's nutritionally complete with a solid blend of macro- and micronutrients.
Lunch
The average American spends between 11 and 20 minutes eating lunch, according to a recent YouGov poll. So if you tend to have work meetings during lunch hours, drinking a shake might be more acceptable than munching on a messy sandwich for 15 minutes. Plus, after a heavy lunch, it's easy to feel tired and unfocused, which can throw off the rest of your day. A meal replacement shake offers a quick, balanced option to keep your energy up and help you stay satisfied without the crash, leaving the heartier meals for dinner when you have time to unwind.
A good midday option is the OWYN shake. Our experts like it because it contains a blend of 23 vitamins and minerals and a whopping 26 grams of protein per serving. This complete nutritional profile can help you sustain energy and productivity throughout the workday. And since it has so much protein, it'll help you feel fuller for longer.
Dinner
Too tired to cook at night? Instead of defaulting to takeout, consider reaching for one of these shakes. According to Arévalo, dinner is often a smart meal to replace, since calorie needs are typically lower and activity tends to wind down. "If you eat three meals per day, I’d say to replace dinner. This is because you need the least calories at the end of the day, mainly if you will be relaxing and the amount of activity you do is minimal." It can also help prevent that overly full feeling before bed, especially if you're eating late.
Just be sure to avoid consuming anything past 7 p.m. if you're looking to lose weight. According to Johns Hopkins Medicine, eating meals at the wrong time can lead to weight gain because eating at inconsistent times and skipping meals can impact your circadian clock and metabolism.
Post-workout snack
Skipping meals isn't the only time you can drink these shakes, however. They're also great options for refueling your body after a workout since the protein and carbs can help your muscles recover. You might find that they're actually easier on your stomach than a solid meal, especially after an intense workout, which can suppress your appetite because blood flow is diverted away from your stomach.
From our list of tested and reviewed options, the Pure Protein shakes are our favorite pick for post-workout. They're made with whey protein, which is absorbed quickly by the body — a key benefit for muscle recovery after exercise. They're also high in calcium, supporting bone health.
No, you shouldn't drink the shakes for every meal because you still need whole foods to get the complete nutrition your body needs. "Even though meal replacement shakes have the nutrients needed to replace a regular meal, replacing all meals can jeopardize some of your systems," Arévalo says.
Arévalo explains that when you rely solely on shakes, your digestive system misses out on the mechanical process of breaking down solid food. This, combined with a potentially lower fiber intake, can lead to slower intestinal movement and digestive discomfort.
"Make sure that it has more than 5 grams of protein, less than 10% fat and sodium, and many different vitamins and minerals," Arévalo says, so your shake will work as a balanced meal. Also, steer clear of drinks that are chock-full of sugar. That's not doing your body any favors. "It should have less than 8 grams [of sugar] per serving," Arévalo says.
Need a dairy-free or vegan option? These Raw Generations drinks are our favorite plant-based shakes because they only have five ingredients and contain no added sugars or sweeteners.
"Replacement shakes should be used per tolerance," Arévalo cautions. "If you are used to having large meals and move to a replacement shake, that might not be enough for you and you might feel hungry faster, get lightheaded, feel shaky or irritable." In other words, classic hangry symptoms.
To avoid feeling any of these symptoms, Arévalo recommends starting out drinking the replacement shakes with smaller meals. For instance, instead of eating a sandwich and a salad for lunch, replace the carb- and calorie-heavy sandwich with a shake and just have the salad. Once you've adapted, you can fully replace the meal of your choice, even if it's just a few times a week.
Before getting started, talk to your physician or a registered dietitian to help you determine the amount of calories you need for the day and to find shakes that are best for your diet.
In addition to adding meal replacement shakes to your diet to make sure you're getting all the nutrients you need, you should also be eating healthy, whole foods. Here are the best options for meal delivery services, which are also pretty convenient.
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.