Our experts found the best choices on the market, including powders and ready-to-drink options.
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Whether you're managing a busy schedule, striving for sustainable weight loss or seeking a convenient option, meal replacement shakes can offer a quick and nutritious solution. But with countless options available, it can be challenging to find those truly worth your time.
While meal replacement shakes can provide a nutritional boost, they shouldn't replace balanced meals long-term, as this may limit your intake of the diverse nutrients found in whole foods. “Heavily relying on meal replacement shakes may eventually lead to a disconnect with your body’s own natural hunger cues,” said Stefani Sassos, M.S., R.D.N., C.D.N., NASM-CPT, nutrition and fitness director at the Good Housekeeping Institute. Instead, they’re best used to complement a healthy diet and lifestyle, paired with whole foods for long-term wellness.
The nutrition experts at the Good Housekeeping Institute Nutrition Lab have evaluated ingredients, taste and overall nutrition to identify top-quality options. Our selections offer sufficient protein, include fiber and provide a mix of essential vitamins and minerals. Many feature a plant-based ingredient list and minimal artificial additives. Not all shakes are created equal, though: Read on to discover those that deliver on quality and taste, helping you stay nourished and energized even on your busiest days.
Kate Farms shakes offer a plant-based, nutrient-dense solution with 16 grams of USDA Organic pea protein, 27 essential vitamins and minerals and prebiotic fiber, all packed into just 330 calories. To meet your daily calorie needs, be sure to balance your other meals throughout the day.
Formulated with phytonutrient extracts from foods like broccoli, kale, berries and turmeric, these shakes are free from the top nine allergens, including dairy, soy and gluten, making them accessible for a wide range of dietary needs. Available in vanilla, chocolate, strawberry and coffee flavors, they can be enjoyed as a meal replacement, snack or smoothie base.
Born from a family’s mission to improve nutrition for their daughter with cerebral palsy, Kate Farms is praised by the Good Housekeeping Institute Nutrition Lab for its clean, balanced nutrition with organic, plant-based ingredients that support health and digestion. While it offers great taste, experts note higher added sugars compared to other meal replacements.
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OWYN (Only What You Need) meal replacement shakes are available in chocolate and vanilla. Each shake provides 20 grams of plant-based protein and 23 essential vitamins and minerals, all within 250 calories. While it may not fully replace a meal for everyone, you can easily supplement with additional food to meet your calorie requirements.
These shakes are 100% vegan, gluten-free, soy-free and dairy-free, with organic ingredients when possible. The protein blend includes pea protein, organic flaxseed oil, oat powder and organic pumpkin seed powder, offering fiber, omega-3s and other vital nutrients.
Sweetened with monk fruit extract, the shakes avoid added sugars and artificial ingredients. Nutrition lab experts highlight the 20 grams of protein per serving as key for muscle recovery and balanced nutrition. One Amazon reviewer noted the shakes' convenience for those who don’t wake up hungry, stating, “Having the ability to drink my breakfast is so convenient.” Many users find OWYN shakes a simple, delicious way to meet nutritional needs without extensive meal prep.
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Ka’Chava is a nutrient-dense meal replacement shake with 240 calories per serving, providing 25 grams of plant-based protein from sources like pea protein, sacha inchi and quinoa. Experts in the Lab praise its balanced macronutrient profile, which includes fiber, healthy fats and protein to promote satiety and manage cravings, However, this product contains 450 mg of sodium per serving, so it's important to keep that in mind. The shake also features a blend with antioxidants from berries, seeds, kale, spinach and maca root, plus digestive enzymes and probiotics to support gut health.
Lab experts praise Ka’Chava for its rigorous ingredient testing at certified third-party labs during production, as well as its smooth blending when mixed with liquid. It contains 6 grams of fiber, 6 grams of healthy fats and 50% of the daily magnesium intake, helping to keep you satisfied and energized. Available in five flavors — vanilla, chocolate, chai, matcha and coconut açai — it's a convenient, versatile option for a quick meal or snack. While it may not fully replace a meal for everyone, consider adding extra food to meet your calorie needs.
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Huel is a complete, balanced meal replacement designed to simplify healthy eating with a focus on sustainability.
Made from plant-based ingredients like oats, peas, rice and flaxseed, it’s vegan, lactose-free and free from palm oil. Each meal provides a carefully crafted mix of protein, healthy fats, carbs, fiber and 27 essential vitamins and minerals.
Experts in the Good Housekeeping Nutrition Lab praise Huel’s well-rounded amino acid profile to ensure the body receives necessary building blocks for optimal health. They also highlight Huel’s high fiber content at 8 grams and minimal environmental impact, with its long shelf life, reduced packaging waste and sustainable souring.
Some Amazon users have noted that the shake's texture is slightly gritty. Available as a ready-to-drink 400-calorie option in flavors like banana, vanilla, berry and chocolate, and as a powder that mixes easily with water, Huel offers a convenient, nutrient-packed solution for those seeking balanced nutrition while supporting sustainability.
This plant-based protein shake offers 16 grams of protein per serving in a smooth vanilla flavor that feels indulgent yet balanced. It’s also certified USDA Organic, 100% vegan and gluten-free.
At 240 calories and packed with 21 vitamins and minerals, it’s a convenient choice for a quick nutrition boost, though you may want to pair it with additional food to meet higher calorie needs. Nutrition experts in the Lab appreciated the diverse formulation, highlighting its organic protein blend featuring pea protein and chia seeds, which add both variety and nutritional value. However, they noted the lower fiber content (2 grams per serving) compared to other meal replacements, which might not be as filling for some. The inclusion of monk fruit as a sweetener also stood out — while it keeps the shake free from refined sugars, it may not suit those sensitive to its taste or effects.
Amazon reviewers praised the velvety texture, balanced vanilla flavor and overall nutritional profile, though a few mentioned experiencing digestive discomfort.
Koia's ready-to-drink shakes offer a nutritious, convenient option with 20 grams of plant-based protein from brown rice, pea and chickpea proteins, along with 21 essential vitamins and minerals.
At 180 calories per serving, it offers a lower-calorie option for managing intake without compromising nutrition, and can be supplemented with additional food to meet your calorie needs. Experts in the Nutrition Lab noted its well-rounded nutritional profile, ideal for various dietary needs, as Koia is plant-based, dairy-free, gluten-free and kosher.
Each shake contains 6 grams of prebiotic fiber from agave and chicory root, promoting gut health and keeping you full. The soluble fiber supports easy digestion. Available in vanilla bean, cacao bean and chocolate banana flavors, the shakes don’t need refrigeration before opening, providing flexible storage and access. Some Amazon users point out that there was an aftertaste for some flavors.
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Created by tennis star Venus Williams, Happy Viking shakes are a 100% plant-based option designed to support active lifestyles. After being diagnosed with an autoimmune disease, Williams developed the shakes as part of her daily routine to provide the nutrients she needed to fuel her body.
Each shake contains 20 grams of protein, 140 to 160 calories and a blend of brown rice and pea protein, plus nutrient dense foods like açai, kale and pomegranate. It also contains probiotic and prebiotic fiber to support digestion and fullness. Because Happy Viking shakes are lower in calories, they may not fully replace a meal for everyone, but you can easily supplement with additional food to meet your calorie needs when necessary.
This option is soy-free, gluten-free and dairy-free, making it suitable for various dietary restrictions. Nutrition experts note that erythritol is used as a sweetener, which may affect those sensitive to sugar alcohols. Available in delicious flavors like triple chocolate, vanilla bean and strawberry smoothie, the shakes come in eco-friendly packaging and require no refrigeration before opening.
Our registered dietitians evaluated dozens of meal replacement shakes, focusing on nutritional quality, ingredient integrity and calorie balance.
Most meal replacement shakes on the market contain between 150 to 400 calories per serving. Not all shakes are created equal, and some products may not fully meet nutritional needs. Third-party testing, though still relatively new to this category, helps confirm that shakes are free from contaminants, pesticides and heavy metals. We prioritized third-party-tested options when available or shakes from reputable brands.
Our picks feature shakes with essential nutrients, mostly lower added sugars, high-quality protein and a good amount of fiber. We included both lower-calorie options, ideal for snacks but best paired with additional food to meet energy needs and well-rounded shakes with 300 to 400 calories per serving, which may offer sustained energy for some people until their next meal.
While meal replacement shakes are convenient, our experts recommend using them as part of a balanced diet to meet your overall nutritional goals. Consider your specific needs and talk to a healthcare professional when choosing calorie content to ensure they provide the energy required for your day.
When shopping for a meal replacement shake, consider your specific needs—whether it's higher protein, lower calories, added fiber or specific nutrients. Consulting a dietitian can help you select the best option that aligns with your dietary goals, advises Sarah Koszyk, M.A., R.D.N., NBC-HWC, a sports dietitian and founder of MIJA.
Here are considerations to make:
✔️ Nutrient balance: “If the shake is truly replacing a meal, make sure it has enough calories to fuel your body as well as a balanced nutrition profile of protein, healthy fats and complex carbohydrates, along with essential vitamins and minerals," said Sassos. Also, it’s best to check the nutrition label for important micronutrients like iron, vitamin D, calcium and magnesium, which are often under-consumed in daily diets. If the nutrient breakdown seems unclear, it’s worth reaching out to the brand for more details about what their product offers.
✔️ Protein and fiber content: Aim for shakes that deliver 15 to 25 grams of protein per serving to help you feel full, maintain muscle and keep energy levels steady throughout the day. Protein is key for making a shake feel satisfying and meal-like, especially if you’re using it to replace a full meal. Also, look for shakes with at minimum 3 to 5 grams of fiber per serving to promote better digestion, help you stay fuller for longer and prevent energy crashes by balancing blood sugar.
✔️ Ingredient quality: Pay attention to the ingredient list and choose shakes made with primarily real, whole food ingredients whenever possible. Avoid those with excessive added sugars, artificial additives and a long list of fillers. Not all shakes are created equal so always choose the option whose ingredient list aligns with your health needs and preferences.
✔️ Calorie range: Consider your specific needs when looking at calorie content. Meal replacement shakes are typically between 150 to 400 calories per serving. "Remember that a meal replacement shake is a supplement and should be used in combination with whole foods. Consider having a shake for one meal and eating another meal with real foods that have protein and fiber," adds Koszyk. Lower-calorie shakes may need to be paired with extra food to meet energy needs, while well-rounded options with 300–400 calories may provide some people sufficient energy until their next meal.
"Prioritize balanced, whole food meals that offer a wide range of nutrients naturally to help keep you fueled and satisfied. Eating a real meal not only engages different senses but also is a more satisfying and enjoyable experience," adds Sassos. Ultimately, it’s about finding an option that aligns with your preferences and health needs. When in doubt, work with a health professional to identify the best choice for your unique goals and sensitivities.
Protein supplements are made to increase your daily protein intake. Protein shakes are often used after workouts for muscle recovery, by busy individuals as a quick meal option, or to support weight management. These supplements are usually lower in calories and may not provide the full range of nutrients you’d get in a meal.
While some products provide fewer calories than a typical meal and may need to be paired with additional food to sustain energy, meal replacement shakes are specifically designed to replace a full meal, offering a mix of protein, carbs, healthy fats, fiber and essential vitamins and minerals, making them an ideal option for busy days or supporting weight management.
Meal replacement shakes are undeniably convenient, but relying on them too frequently may lead to notable drawbacks. One major concern is their lack of variety—shakes can limit your exposure to the diverse nutrients found in whole foods. Over time, this could result in nutrient deficiencies, particularly in fiber, essential fatty acids and certain vitamins or minerals.
"Additionally, depending on the shakes, there may be high levels of specific nutrients, which could negatively impact one's ability to effectively manage their blood sugar, cholesterol, blood pressure or gut health," adds, Briana Butler, M.C.N., R.D.N., L.D., dietitian and co-founder of Stef and Bri Wellness.
Gut health is another potential issue. While meal replacement shakes can provide essential nutrients, they often lack the natural prebiotics, probiotics and enzymes found in whole foods that are beneficial for gut health and a balanced microbiome. Additionally, many shakes contain excess artificial sweeteners, preservatives or stabilizers, which may cause digestive discomfort or bloating, especially for individuals with sensitive stomachs or those consuming them regularly.
While meal replacement shakes can serve as a convenient tool, their long-term safety remains unclear. They are not intended to replace a varied and balanced diet, and over-dependence on them can lead to unhealthy eating habits that lack the fullness, enjoyment and nutritional richness of real meals.
Meal replacement shakes can be beneficial for individuals working towards weight management or weight loss goals, as they offer controlled portions and balanced nutrition. They can also be helpful for those who struggle with low appetite or meal prep and need an easy way to meet their calorie and nutrient needs. Additionally, people recovering from illness or surgery, who find solid foods difficult to consume, may benefit from meal replacements as a nutritious alternative, as recommended by a healthcare provider.
However, meal replacement shakes might not be suitable for individuals with certain health conditions or dietary restrictions. People with food allergies or intolerances (such as dairy, soy or gluten) should review ingredient lists carefully. Those managing chronic conditions like kidney disease may find the protein or mineral content in shakes unsuitable. Individuals with blood sugar issues, such as diabetics, should monitor sugar levels to avoid spikes. Pregnant or breastfeeding women may require more tailored nutrition and should consult a doctor before incorporating shakes into their routine.
Valerie Agyeman is a women's health dietitian with over 10 years of experience in nutrition communications, corporate wellness and clinical nutrition. She has contributed to numerous food and beverage evaluations and testing in the Good Housekeeping Institute Nutrition Lab, spanning from snacks and supplements to baby food, and serves as a nutrition writer for Good Housekeeping. A trusted expert, Valerie frequently appears on network TV, including ABC’s Good Morning Washington, and is a regular contributor to publications such as Women’s Health, Prevention and Shape.
Stefani Sassos is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living.
Sarah Koszyk, MA, RDN, is a registered dietitian and sports nutritionist specializing in green beauty. Co-Founder of MIJA, a wellness superfood company, Sarah knows the importance of health from the inside out. She writes for multiple media outlets and is frequently featured in national broadcasts.
Briana Butler is registered dietitian nutritionist, former pro athlete and co-owner of Stef & Bri Wellness. She champions culturally inclusive wellness spaces for active women of color and supports professional athletes through performance nutrition. A former WNBA player, Briana holds a bachelor’s in Human Performance from USC and a master’s in Clinical Nutrition from UT Southwestern.
Valerie Agyeman (she/her) is a women's health dietitian and the host of the Flourish Heights podcast, where she produces science-driven content covering overlooked nutrition, wellness and women’s health topics. She has over 10 years of nutrition communications, corporate wellness and clinical nutrition experience. Valerie is a trusted expert and regularly appears on networks including ABC’s Good Morning Washington, and she is a contributing expert to publications like Women’s Health, The Thirty and Shape.
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