Best Meal Replacement Shakes (2024): Dietitian-Approved Options To Satisfy [Expert-Tested]

As the name implies, the Huel Ready-to-Drink shakes are complete meals. According to Perry Nix, RD, LD, they’re rich in healthy fats, fiber, and protein (they contain 20 to 22 grams per serving), so you’ll likely feel satiated after drinking them and may consume fewer calories throughout the day. Each shake has 400 calories, so it’s truly a meal replacement shake and is gluten-free, non-GMO, and dairy-free.

“Additionally, 22 grams of protein is sufficient to activate muscle protein synthesis, so drinking this after a resistance training workout could support muscle growth,” Perry says.

But it’s not just about the protein here. The Huel drinks also have 27 essential vitamins and minerals, including vitamin D, vitamin B12, calcium, and zinc, and they have omega-3 fatty acids and other healthy fats, like medium-chain triglycerides (MCTs). We rate the formulation as a 3.5 out of 5.

Other callouts from Perry are that plant-based proteins, like pea protein, are lactose-free and may be easier to digest for some people than meal replacements made with milk proteins. Plant-based supplements also tend to be higher in unsaturated fats and fiber, which are heart-healthy nutrients that could help reduce cholesterol levels. 

RELATED: Plant-Based Protein Powder Benefits

Aside from the health benefits, we like that there are eight flavors to choose from, including some out-of-the-box options like salted caramel, banana, and cinnamon roll. And this is one of the only bottled options we recommend (most others are meal replacement powders), so it’s a convenient grab-and-go healthy meal.

Former GGR senior staff writer and certified sports nutrition coach Amanda Capritto has been using these for a while now and, while she admittedly prefers whey-based shakes, has come to really appreciate them. “These have seriously become a lifesaver for me in terms of getting in all my calories during Ironman training, especially before early morning workouts when I just don’t want to eat yet,” she says.  

One negative about this product is the price—at about $5 per serving, they’re quite expensive and earned a 1 out of 5 in this category. You’re partly paying for the convenience of being able to grab and go, as most meal replacement shakes require a decent amount of shaking and blending, but there are more affordable options out there.

Whether you’re a bodybuilder looking to bulk or you’re looking to add a few pounds for health reasons, Transparent Labs Mass Gainer is a convenient and tasty weight gainer supplement. We like it because the 730-750 calories (depending on the flavor) in each serving is actually on the lower end of the best mass gainers, which is important because gaining too much weight in a short period can be harmful to your overall health.

Certified nutrition coach Anthony O’Reilly frequently uses this shake on busy days when he doesn’t have time to cook a meal. “There have been days where it’s saved me from accidentally intermittently fasting until dinner,” he says. “It’s really the only weight gain powder I’ll use because I don’t like the idea of consuming 1,000 calories in one shake.”

And while Anthony says it takes a while to down the shake, he enjoys every last drop and rates the Chocolate Glaze Donut a 5 out of 5 on taste (there’s also a Sweet Vanilla option). “If you’ve ever had the Entenmann’s chocolate donuts from grocery stores, it tastes exactly like that,” he says. “I grew up with those so this shake so maybe it’s the nostalgia, but I’m a fan. If anything, I might add a drop of maple syrup or honey for a little extra sweetness.”

Regarding mixability, Anthony rated it a 4 out of 5. “I put this in the blender and I’d say about 90% of it ends up getting mixed,” he says. “Each serving is two very large scoops, so make sure you have a powerful blender to incorporate everything.”

The formulation received a 3.5 out of 5. While it has a 2:1 carb/protein ratio and comes with 6 grams of fiber, it uses maltodextrin for its carb source. We prefer natural sources like sweet potato and rice, which is present in this shake but in small amounts. Additionally, it’s low in vitamins and minerals so you’ll need to make sure you’re getting those through whole foods or another supplement.

On the bright side, it’s been tested and vetted by Informed Choice, one of the leading third-party labs that checks for potentially harmful materials (like pesticides and heavy metals) and banned substances.

Our Transparent Labs Mass Gainer review has our full thoughts.

Before we jump into the merits of the Ka’Chava shake, we want to preface this by saying that we aren’t necessarily calling out meal replacement shakes as the best way to lose weight. We think they can certainly help you reach your goals, but you shouldn’t be severely limiting your calories via meal replacement shakes in the name of weight loss. 

Now that’s out of the way, we’re crowning the Ka’Chava Shake as the best meal replacement shake for weight loss for a couple of reasons. First, it’s on the lower end of the calorie spectrum. It has 240 calories per serving and while we think that’s low for a meal on its own, it gives you some room to build up. 

In addition, it has 25 grams of high-quality plant-based protein that comes from a combination of sources for an optimal amino acid profile. It also has supportive ingredients, like an omega-3 blend, a fiber blend (that helps keep you full), and an adaptogen blend (that can help you manage stress, which can make it more difficult to lose weight). There are more than 85 superfoods in total, including chia seeds, chlorella, maca, and acai.

RELATED: Best Protein Powder for Weight Loss 

“The superfoods in Kachava shakes, including berries, spinach, kale, and chlorella, are abundant in antioxidants. These antioxidants have the capacity to combat inflammation and offer protection against chronic illnesses like heart disease and diabetes,” registered dietitian Perry Nix says.

But it doesn’t just look good on paper. After testing, GGR editor Frieda Johnson gave it a 4 out of 5 for taste and a 4 out of 5 for formulation. She tried the chai flavor and said that while she wouldn’t necessarily say it tastes exactly like chai, it was a nice change from your standard chocolate or vanilla options. 

The texture was a bit gritty, so it lost some points for solubility (3 out of 5), but Frieda said it wasn’t undrinkable. Ka’Chava also got high marks for customer service — if you don’t like the product, you can exchange it within 30 days for a different flavor or for store credit.

For more, check out our full Ka’Chava Review.

Collectively, our GGR team typically prefers whey-based protein and meal replacement shakes, but the plant-based Rootana Real Food Shake was surprisingly good. It wasn’t knock-your-socks-off delicious, but GGR editor Frieda Johnson said the flavor was OK and she liked that it wasn’t too sweet and had more of the bitterness of dark chocolate than your typical chocolate protein shake.

Frieda also gave it a 3 out of 5 for formulation. It has a pea protein base, which is one of the only complete plant-based proteins, plus complementary protein sources like flaxseeds.

“[It] offers all BCAAs to repair and build muscle after a workout,” says Perry Nix, RD, LD. “Rootana Real Food Shake is also free of artificial sweeteners and sugar alcohols, which may lead to gastrointestinal distress such as gas and abdominal pain in some individuals.”

The major downside was its texture. Frieda said that when she followed the directions as written, the shake was so thick she could barely drink it. She was able to resolve this by using less powder or more water, but that will throw the portions, and potentially the macros, off if you go with the former option. It didn’t completely tank in this area, but Frieda gave it a 3 out of 5.

As far as calories and macros go, it looks pretty good. Rootana gives you two options: a standard serving and a large serving. The standard serving, which is four scoops, has 400 calories, 20 grams of protein, and 7 to 8 grams of fiber. If you opt for the large serving, or six scoops, that bumps things up to 588 calories, 29 grams of protein, and 10 to 12 grams of fiber. This makes it a true meal replacement shake, unlike some others that have 150 to 200 calories per serving.

If a shake is going to replace your whole meal, it better taste good. We had several testers try out HLTH Code Complete Meal, and we really liked the taste of it. Kate Meier, GGR senior director of content and CPT, tried both Creamy Vanilla and Chocolate Macadamia and said she could drink both consistently, rating the taste a 4 out of 5. “They both have hints of flavor, but it’s not overpowering. At first I was disappointed by this, but the more I drank it the more I liked it—if you’re going to be drinking these daily, I think it’s actually better that they’re not in your face with strong flavor.”

Solubility received a 3 out of 5, though—in a blender this shake is great, providing a smooth, thick consistency. In a shaker cup, however, it turns out clumpy. “It’s a thick queen!” Kate says. “You can still sip it through a straw, though. I didn’t like drinking it out of a shaker cup because it didn’t blend well, but it was great mixed in a blender.” 

For formulation we rate this a 4 out of 5—with 27 grams of protein and 25 essential vitamins and minerals plus 400 calories, HLTH Code Complete Meal provides enough nourishment to actually replace a meal. There’s quite a bit of fat in a serving, though, as this is considered a keto-friendly supplement. “While the product contains plenty of heart-healthy unsaturated fats, there are still 17 grams of saturated fat,” explains Perry Nix, R.D. Too much saturated fat is linked to serious conditions like heart disease and diabetes, so this is something to keep in mind. 

Perry also likes that there’s collagen protein in this formulation, along with whey and egg white protein; this is an uncommon addition in meal replacement shakes, but a welcome one. 

As far as meal replacement shakes go, the 310 Shakes have one of the cleanest ingredient lists out there. In addition to being gluten-free, they’re dairy-free, soy-free, and sugar-free, and made without any artificial colors, flavors, or sweeteners. And even better? They actually taste pretty good.

I tried these shakes and gave them a 4 out of 5 for taste overall. It definitely depends on which flavor you get—I tried the variety pack and couldn’t get some of the flavors down (we’re looking at you coconut), but the chocolate, mocha, and vanilla flavors were quite pleasant. 

The texture was good, too, earning a 4 out of 5 overall. It looked a little grainy after shaking it up with water in a shaker bottle, but I didn’t pick up any of that graininess when actually drinking it. They had a just-right consistency when mixed only with water, too. They were fairly thick, but not so thick that it was hard to get them down. And when blended they tasted more like a milkshake.

I also gave them a 4 out of 5 for formulation. While there are a couple of ingredients we could live without, like xanthan gum, these certainly aren’t dealbreakers. And the good outweighs the bad here. There’s a foundational plant-based protein blend that includes pea protein, organic brown rice concentrate, and organic pumpkin protein, plus a multitude of supportive ingredients like a healthy fats blend that includes medium-chain triglycerides (MCTs), an oat fiber blend, and an adaptogen blend. It also has a digestive blend that includes probiotics and digestive enzymes, and I’ve felt more regular since drinking these. 

RELATED: Probiotics Side Effects

It does fall short in calories, only earning a 2 out of 5. This is the lowest-calorie option on our list, with only 110 calories per serving. This is certainly not enough to replace a full meal, but like some of the others, you can add ingredients to this powder in a blender to create a balanced meal, or get some additional calories and protein from eggs or something light.

We like Huel because the company makes true meal replacement shakes, and this Black Edition is a nutritionally complete option. It has 400 calories and a balanced amount of macros. 

It’s really high in protein, which contributes to satiety; it contains 40 grams of vegan protein per serving, the highest of all the meal replacement shakes we recommend. And while it’s not low-carb enough to classify as keto, it is 50% lower in carbs than Huel’s other nutrition shakes.

RELATED: Best Vegan Protein Powder

Registered dietician Perry Nix adds, “Each serving contains 8 grams of fiber, which may support gut health. Soluble fiber, from ingredients like ground flaxseed, serves as a prebiotic that nourishes and promotes the growth of beneficial gut bacteria.”

It also has added vitamins and minerals to help you meet your dietary needs, plus probiotics and supportive ingredients like green tea extract, which may help balance blood sugar ¹, which, in turn, can combat cravings². Because of all of these factors, we rate Huel Black Edition as a 5 out of 5 in formulation.

Unlike the ready-to-drink meal replacements from Huel, this Black Edition requires mixing. But reviewers say it mixes with water well and there are no issues with the texture, earning a rating of 5 out of 5 in taste and 4.5 out of 5 in solubility.

Our tester, Brittany Combs, said, “I tried the Cookies & Cream and it was very sweet, but not too sweet, just the right amount of sweet. I tried it in 17 ounces of cold water and it mostly dissolved well in my shaker bottle. I did taste a few chunks here and there, but with a really hard shake, they seemed to go away fine. The best was adding it to my coffee. I can’t add the full serving size to my small espresso drink BUT putting in a fourth of the serving was still a great add to make my espresso more tasty and also give the benefits of added protein.”

Heads up: It does contain tree nuts in the form of coconuts, so it’s not completely allergen-free. However, it is gluten-free, non-GMO, and lactose-free. It’s also free of artificial sweeteners—it’s sweetened with coconut sugar and stevia. We have more formula details in our Huel review.