Not all ready-to-drink options are worth your time — grab one that's nutritionally sound. (Owyn)
There's no replacement for whole foods. However, this doesn't mean there aren't times when a meal replacement shake can come in handy. Unlike protein powders and shakes, meal replacement shakes typically offer a more balanced mix of essential macronutrients — protein, carbohydrates and fat — providing your body with the energy and building blocks needed for tissue repair and growth.
The best meal replacement shakes can be convenient and healthy when consumed in moderation. The key is paying close attention to a product's ingredients and nutrition facts. "A meal replacement shake is meant to be a meal, not a snack," says dietitian Lisa Moskovitz. "It's important that it provides key nutrients and a sufficient amount of calories." For instance, if you're aiming to lose weight, you'll want a shake with fewer calories, whereas those looking to gain weight and build lean muscle mass would benefit from a higher-calorie option (around 400-500 calories). Regardless of your weight goals, you'll also want to keep an eye out for products containing ample protein, a good amount of fiber and some healthy fats.
Another must? Micronutrients — essential vitamins and minerals your body requires in smaller (hence, micro) amounts. Examples include calcium, iron, zinc and B vitamins. Research suggests that calorie restriction, often practiced by those turning to meal replacement products, can lead to micronutrient deficiencies if you're not mindful of getting enough through the foods (or added vitamins) you're consuming. Without properly balancing both macronutrients and micronutrients, your body can't function at its best, and you may find yourself feeling tired or other symptoms like noticing your nails breaking more easily.
Whether you're trying to lose weight, gain weight or simply tide yourself over on a busy day, we set out to find the best meal replacement drinks that are worth your investment. We evaluated and tested 13 ready-to-drink options, assessing taste, texture and consistency and consulted with three registered dietitians to understand what to prioritize and what to avoid. Keep reading to see which products made our list as the best meal replacement shakes for 2025.
A note on supplements
The products included on this list 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.
Update, June 25, 2025: We checked all product prices and availability. Our No. 1 pick for best overall meal replacement shake is unchanged. Raw Generation Meal Replacement Shake has been discontinued by the brand and was removed from our list.
Serving size: 12 fl. oz. | Calories per serving: 180 | Protein: 26 g | Fiber: 3 g | Added sugar: 0 g | Flavors: Chocolate, Vanilla | Features: Allergen-friendly, vegan, gluten-free, no artificial sweeteners
OWYN offers more than your standard protein shake. Its High Protein Complete Nutrition Shake contains a balanced blend of 23 vitamins and minerals and a whopping 26 grams of plant-based protein per serving. Not only does it provide a complete nutritional profile, but it also caters to those with dietary restrictions by being top nine allergen-friendly — it doesn't contain milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, soybeans or sesame.
Plant-based protein gets a bad rep for feeling gritty, but this shake is smooth and easy to savor. I tried the Chocolate flavor and was pleasantly surprised by the rich and creamy texture. As someone who tries to limit added sugars in my diet, I love that these shakes have 0 grams of added sugar and no artificial sweeteners.
"No aftertaste or powdery texture and plenty of protein," says one Amazon reviewer. "They may [cost] slightly more than some other brands but are completely worth it for the quality of the product." In terms of a meal replacement, a 12-ounce bottle may not have enough calories (180 per serving) for the daily dietary needs of some, particularly if you're trying to gain weight or have high energy needs. It's also only available in chocolate and vanilla flavors, which may get repetitive if you drink it consistently.
Serving size: 11 fl. oz. | Calories per serving: 140 | Protein: 30 g | Fiber: 4 g | Added sugar: <1 g | Flavors: Vanilla Milkshake, Caramel Churro, Galactic Brownie Batter, Salted Caramel, Chocolate Peanut Butter, Strawberry Milkshake, Rich Chocolate | Features: 24 essential vitamins and minerals
Your body needs protein to repair and rebuild muscle tissue after hitting the gym. Pure Protein Complete Protein Shake is an ideal whey-based option because it's high in protein (30 grams per serving) and low in added sugar (<1 gram per serving). It also contains 24 vitamins and minerals, including key nutrients like calcium, to support bone health.
"Animal-based proteins, such as whey, carry a complete amino acid profile, which is easily digested and absorbed," says Madeleine Putzi, a Pittsburgh-based dietitian. "This fosters overall superior muscle growth and recovery when compared to many of its plant-based counterparts," she says. The micronutrient blend in this meal replacement drink is also impressive — it contains vitamins A, C, D and zinc, which all support your immune system.
With flavors like Galactic Brownie Batter and Caramel Churro, I felt like I was indulging in a treat with every sip — and Amazon reviewers seem to agree."I’ve spent the past decade trying a plethora of protein shakes and powders. This is by far the most delicious protein shake I’ve ever had," says one 5-star reviewer.
Whey is derived from milk and may cause digestive upset or symptoms if you have dairy or lactose intolerance. This shake also contains sucralose, an artificial sweetener that may cause GI symptoms, especially if you consume other sucralose-containing products throughout the day. If you're steering clear of artificial ingredients, this may not be the best choice.
Serving size: 14 fl. oz. | Calories per serving: 400 | Protein: 20 g | Fiber: 3 g | Added sugar: 1 g | Flavors: Creamy Chocolate, Original, Mint Chocolate, Banana, Vanilla, Strawberry, Gingerbread, Pumpkin Spice | Features: Vegan, gluten-free, nut-free, kosher
Soylent's Complete Meal is a plant-based meal replacement with 20 grams of protein per 400-calorie bottle. It contains a relatively balanced mix of carbohydrates, fats and fiber to satisfy you on busy mornings. I tested the Creamy Chocolate flavor and thought it was a decent substitute when I was craving a sweet and creamy breakfast. There are plenty of other flavors, too, like Mint Chocolate, Banana and Strawberry.
In terms of macros, it contains 36 grams of carbs, 24 grams of fats (including omega-3s) and 3 grams of fiber. The fats come primarily from high oleic sunflower oil, which is rich in heart-healthy monounsaturated fatty acids (MUFAs). Still, the fat and calorie content may be too high if you're trying to lose weight or have a condition that requires a specific macronutrient balance.
Other things we love: It contains 20% of the daily value (DV) of most micronutrients, including vitamin D, iron, vitamin A, folate, zinc and more. The reviews are also glowing. "Extremely thick and made with quality ingredients and a high protein count," says one of the more than 12,000 Amazon reviewers. This option caters to those following a vegan or vegetarian diet and folks with gluten and nut sensitivities.
Serving size: 11 fl. oz. | Calories per serving: 455 | Protein: 20 g | Fiber: 5 g | Sugar: 16 g | Flavors: Strawberry, Chocolate, Vanilla, Plain | Features: USDA organic, nut-free, egg-free, dairy-free
Your body requires more protein to maintain muscle mass as you age. In fact, research suggests that elderly adults should aim for 1.2–2.0 grams of protein per kilogram of body weight. With 20 grams of plant-based protein per serving, Kate Farms Standard 1.4 Shake is a convenient way to supplement your intake. It's made from organic pea protein, a high-quality plant-based protein source.
This shake has one of the highest fiber contents on our list at 5 grams per serving. Like protein, fiber becomes increasingly important with age and can help with digestion, blood sugar control and metabolism. According to Moskovitz, plant protein outshines animal-based protein in this department. "Plant-based products often offer additional antioxidants, fiber and other micronutrients," she says.
I tried the vanilla flavor, and it lacked the chalky texture or earthy aftertaste often found in plant-based meal replacements. Since it has more than 400 calories per serving, it can easily stand in for a light meal. The main drawback is that it's high in total sugar — 16 grams per serving. While there are certainly options with much higher sugar content, it's something to keep in mind if you're actively managing your blood sugar levels or limiting your sugar intake.
Serving size: 8 fl. oz. | Calories per serving: 150 | Protein: 13 g | Fiber: 3 g | Added sugar: 7 g | Flavors: Viva Vanilla, Chocolotta | Features: Free of the top 9 allergens, vegan, dairy and lactose-free
Getting your kids to eat a balanced breakfast can feel like wrangling wild cats, especially if they have allergies or dietary restrictions. These shelf-stable Shake Ups from Ripple help bridge the gap between what they should and are willing to eat. They come in fun, kid-friendly packaging and are free of the top nine allergens.
Each 8-ounce serving packs 13 grams of pea protein and only 7 grams of sugar, less than many kids' shakes we've seen. However, they're not as nutritionally complete as we'd hoped. "Lower-calorie shakes, say, those around 100 calories, should be consumed to supplement a healthy diet rather than replace an entire meal," says Putzi. Plus, kids shouldn't replace whole foods for meal replacements unless a doctor recommends it — these are great for picky eaters, though.
My kids loved the Viva Vanilla and said it tasted like a melted vanilla milkshake (think hot summer days at the local ice cream shop!). Though they've tried a few comparable options, none match Ripple's creamy texture and delicious flavor. Amazon reviewers seem to agree, with one parent sharing, "I love to keep these on hand for rushed mornings or protein snacks for soccer games."
Serving size: 11 fl. oz. | Calories per serving: 250 | Protein: 16 g | Fiber: 1 g | Added sugar: 11 g | Flavors: Sweet Vanilla Bean, Creamy Chocolate Fudge, Iced Cafe Mocha, Strawberries & Cream | Features: Organic
These ready-to-drink Organic Nutrition Shakes from Orgain boast a blend of organic, grass-fed milk protein concentrate and whey protein isolate. With 16 grams of protein per serving, 28 grams of carbs and 8 grams of fat, they're pretty well-balanced despite the lack of fiber — only 1 gram per serving.
I've tried several Orgain products in the past with good results, and these shakes stand up to the brand's reputation. They're smooth, have a natural flavor and keep me full until lunch.
This shake also contains an organic "fruit and vegetable blend" on its ingredient list, including acai, kale, raspberry, spinach and blueberries (to name a few). For added calories, try making it into a smoothie by adding healthy nut butter, leafy greens and a handful of ice to a blender before mixing. My only criticism is the relatively high added sugar content at 11 grams per serving.
Serving size: 16.9 fl. oz. | Calories per serving: 400 | Protein: 35 g | Fiber: 6 g | Sugar: 6 g | Flavors: Chocolate, Vanilla, Cookies & Cream, Strawberry Banana, Iced Coffee | Features: Vegan, gluten-free, non-GMO, kosher
"To gain weight, you need to consume more calories than you're burning," says Moskovitz, adding, "if you're targeting lean muscle mass gains, a higher protein shake, greater than 20–25 grams of protein per serving, will [likely] be most effective." If weight gain is your goal, then Black Edition Ready-to-Drink from Huel certainly fits the bill.
Each 16.9-ounce serving contains a whopping 400 calories and 35 grams of protein. This calorie-to-protein ratio makes it ideal if you're trying to gain weight. It also contains 6 grams of fiber and at least 20% of the DV for 25 vitamins and minerals, such as iron, calcium and B vitamins.
These kept me full for hours, while my husband found them particularly helpful for combating the swing-shift munchies at work. "Definitely the whole package for taste, convenience and nutrition; this would be my meal replacement shake of choice," says one five-star Amazon reviewer.
Serving size: 11 fl. oz. | Calories per serving: 180 | Protein: 20 g | Fiber: 6 g | Added sugar: 3 g | Flavors: Vanilla Bean, Cacao Bean, Coffee, Chocolate Banana | Features: Dairy-free, soy-free, non-GMO
Dietitian Alyssa Pacheco explains that if you want to lose weight, you'll need to create a slight calorie deficit. The tricky part? Reducing calories without feeling hungry all the time. That's where Koai Nutrition Shakes may help. Each shake contains just 180 calories per 11-ounce serving, yet packs an impressive 6 grams of fiber and 20 grams of protein to keep hunger pains at bay.
I've been drinking Koia protein shakes for years but only recently tried these nutrition shakes. I'm honestly sad I didn't know about them sooner. Not only are they shelf-stable, but they're chock-full of ingredients you can actually pronounce. I particularly love the Cacao Bean flavor, as it's not too sweet, but still has the rich chocolate taste I crave. Just be aware if you have a tree nut allergy, as this shake contains almonds and coconuts.
Also, keep in mind that, depending on your calorie needs, 180 calories may not be sufficient to replace your breakfast or lunch. Instead, you may find this shake is most helpful for curbing your mid-morning or mid-afternoon snack cravings.
When choosing a meal replacement shake, our experts suggest considering the following factors:
Ingredients: Ideally, look for shakes with mostly whole food ingredients rather than highly processed ones. You want to make sure you're getting a healthy balance of macro and micronutrients while limiting artificial flavors and sweeteners.
Protein source: Depending on the formulation, both plant-based and whey-based options may offer complete protein profiles. While there are pros and cons of different protein sources, ultimately, the best option is the one that aligns with your diet preferences and is easy for you to tolerate.
Calorie and sugar content: If you're trying to gain weight or have a high activity level, you may need a shake with more calories. On the other hand, lower-calorie options may be helpful for weight maintenance or loss. People with diabetes should also pay attention to carbohydrate content, including the amount of fiber and sugar.
Performance: Consider when and how you'll be using the shake. If it will serve as a meal replacement, make sure it contains enough protein, fiber and healthy fats to keep you from getting hungry between meals. If you're drinking it after a workout, you'll want adequate protein and carbohydrates to help your muscles recover.
Storage: Some shakes are shelf-stable, meaning you can keep them in your pantry without refrigeration. Others require refrigeration or freezing to maintain freshness. While shelf-stable options offer convenience, they may have added preservatives and may not be as fresh as refrigerated or frozen options.
We tested 13 meal replacement shakes from popular and reputable brands to find the best options. We spoke with three registered dietitians to get their expert opinions on what to look for in a meal replacement shake, what nutritional factors to consider and how age and activity level may affect the type of shake you should choose. As a nurse, I also used my own medical knowledge as a factor in selecting which shakes to test and evaluate. Each shake was thoroughly tested for taste and texture. The ingredient list and nutrition facts were also analyzed to better understand the drink's calories, macronutrients and micronutrients.
In our quest to find the best meal replacement shakes, some products didn't make the final cut. However, they may still be worth considering, depending on your needs and preferences. Here's a look at the other contenders:
Nurri Ultra-Filtered Milk Shakes: While only available at Costco (which is why it didn't make our list), this canned shake is worth adding to your cart if you're a member. The shake tastes very similar to chocolate milk and has 30 grams of protein, 3 grams of carbs and 2.5 grams of fat. That said, at 150 calories per serving, it might not be filling enough for a meal.
KendaKids Vita-Boost Shakes: These grass-fed, whole-milk-based shakes are great for supplementing picky eating. However, they're not the most budget-friendly and can be hard to find.
Boost High Protein Nutritional Drink: When it comes to meal replacement shakes, Boost is considered one of the OGs. This shake is widely available and offers a good ratio of macronutrients. The biggest downside is the ingredient list, which features several artificial ingredients. It also contains 11 grams of added sugar per serving, which is on the higher end.
Compleat Standard 1.4 Nutrition Shake: This vegan shake is tube-feeding friendly but doesn't taste great when consumed orally.
A meal replacement shake is a prepackaged beverage that's formulated to replace a meal. It should contain a balanced mix of macronutrients (protein, carbs and fats) and micronutrients (vitamins and minerals) to provide the necessary nutrition for a complete meal.
It depends. Some are highly processed and filled with artificial ingredients, added sugars and preservatives. That said, some options contain whole food ingredients and can be a convenient way to get the nutrients you need without having to prep or cook a meal. The best way to determine whether a meal replacement shake is healthy is to read the ingredient list and nutrition label carefully. Still, keep in mind that meal replacement shakes can't provide the same benefits as whole foods.
You shouldn't rely solely on meal replacement shakes. Whole foods are the best way to get the nutrients your body needs to function. Meal replacement shakes are best for supplemental nutrition or convenience on busy days when you're tempted to skip a meal.
Some people successfully lose weight with meal replacement shakes. However, it's important to choose a shake with the proper macronutrient ratio and calorie content based on guidance from a registered dietitian. Simply replacing meals with shakes without considering overall calorie intake and physical activity may not lead to sustainable weight loss.
When choosing a meal replacement shake, consider the ingredients, protein source, calorie content and your body's needs. If unsure, a registered dietitian can help you choose an option based on your health history and goals.
Yes. You can make meal replacement shakes with whole foods like fruits, vegetables, a protein source (nuts and seeds, yogurt, tofu) and healthy fats (avocado, nut butter). Moskovitz says you can mix protein powder in a blender with sources of carbs, such as oats or fruit and fats, like avocado or peanut butter.
Lisa Moskovitz, RD, CEO of NY Nutrition Group and author of The Core 3 Healthy Eating Plan
Alyssa Pacheco, Registered dietitian from the PCOS Nutritionist
Madeleine Putzi, MS, RDN, Pittsburgh-based registered dietitian
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.
