7 Best Meal Replacement Shakes, According to Nutritionists

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 primarily with real, whole food ingredients whenever possible. Avoid those with excessive added sugars, excess 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 with sufficient energy until their next meal.

✔️ Third-party testing: Third-party testing for meal replacement shakes is relatively new for this category but helps verify that products are free from contaminants, pesticides and heavy metals. Our selections prioritize third-party-tested options or come from reputable brands.

"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 a 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.