Meal replacement powder is a popular type of supplement and one that may be used by a more diverse range of people than any other. Whether you want to lose weight, build muscle, or just get all the nutrients you need without eating, a meal replacement shake is a good way to go.
The problem is, there is a huge range of different meal replacement shakes on the market, each with it’s own unique ingredients and nutritional profile, making each more suited to different types of people. This can make choosing a meal replacement powder a real challenge for many.
That’s why we have compiled our list of the best meal replacement powders in 2022. We’ve used our nutritional knowledge and expertise to outline the best meal replacement powder in a number of categories, to make selecting the one that is right for you as easy as possible.
Rootana – Best Vegan Meal Replacement Shake & Best Meal Replacement Shake Overall
The Rootana meal replacement shake uses a vegan meal replacement formula that includes 27 vitamins and minerals. Each ingredient is scientifically proven, and there is no artificial flavors, colours, or sweeteners used.
Every serving of Rootana contains 400 calories and is made up of 43 to 44% carbs, 20 to 21% protein, 14 to 16% fat, and 7 to 9% fibre. This means it is perfectly balanced and can function as a genuine replacement to a balanced meal.
Rootana’s vegan protein source is pea protein, which is one of the best alternatives to whey protein as it features a full acid profile, so can keep you feeling strong and healthy. Other key ingredients in its formula are coconut sugar, golden milled flaxseed, oat flour, sunflower lecithin, and sunflower seed oil.
Its varied sources of c
omplex carbohydrates, complete protein, healthy fats, vitamins, and minerals, and fibre all release gradually. This prevents bloating, keeps you feeling fuller for longer, and offers multiple other mental and physical health benefits.
Rootana’s blend of omega-6 and omega-9 fatty acids, plus its various antioxidants, will help to keep your joints healthy and supple, repair and prevent any damage, lower cholesterol levels and the risk of heart disease, slow the signs of aging, and protect you from certain illnesses (1).
Coconut sugar regulates blood sugar, rather than of spiking it, making it a fabulous alternative to traditional sugar. It also contains various antioxidants and minerals, which offer various health benefits, while providing a beautifully sweet yet natural flavour.
Available in both original and cacao flavours and easily mixed in just 10 seconds, Rootana is a quick, tasty, convenient,
nutritionally balanced, vegan meal replacement shake. It helps everyone from pro athletes to vegans meet all of their dietary needs, no matter how busy they may be.
Pros
- Includes a good variety of antioxidants, macronutrients, vitamins, and minerals
- Doesn’t contain any artificial flavors, sweeteners, or colours
- 400 calories per serving is perfect to make sure you are full but not bloated
- Provides a number of benefits for both your physical and mental health
- Uses an entirely vegan meal replacement formula
- Pea protein has a complete amino acid profile
- Incredibly quick and easy to mix
- Great tasting
Cons
- Range of flavours is limited
- Only available directly from the manufacturers
Instant Knockout Complete – Best Meat Replacement Shake For Weight Loss
The Instant Knockout Complete meal replacement shake is made especially for athletes or those who like to train hard. Its carefully designed formula is created to help you maintain muscle while shedding fat, so you can reach both your ideal weight and body composition.
The best meal replacement shake for structured weight loss, The Instant Knockout Complete formula consists of chia seed protein, golden flax seeds, oat flour, organic brown rice protein, and pea protein powder.
The 35 grams of both protein and carbohydrates in each serving makes it perfectly balanced. These are then supported by a range of healthy fats, such as MCTs (medium chain triglycerides), essential amino acids, fibre, and a selection of vitamins and minerals.
This combination of nutrients and ingredients will give your muscles the energy and support they require during a workout, at the same time as keeping your heart, mind, and body healthy, so you can lose weight in the safest way possible.
Its natural vanilla flavour is fantastically sweet and tasty, while the 400 calories it contains per serving is just right. This means it can fill you up, give you all the nutrients you need, and help with your weight loss goals, while preventing you from becoming bloated.
2 weeks worth of Instant Knockout Complete (14 meal replacement shakes) retails for $59 and includes free shipping, working out at just $4.21 per serving.
The per serving price can then be lowered more by buying bundle options, which come with things like eBooks, video guides, and the Instant Knockout Cut fat burner.
Pros
- Keeps your immune system healthy
- Helps you to burn fat and lose weight while maintaining muscle
- Perfectly suited for people preparing for combat sports contests
- Can be combined with the Instant Knockout Cut fat burner for maximum weight loss
- The protein content is much higher than in most meal replacement shakes
- Contains a broad variety of essential amino acids, vitamins, and minerals
Cons
- Only available in one flavour choice, vanilla
- Has to be bought straight from the manufacturer
Purition – Best Keto Meal Replacement Shake & Best Meal Replacement Shake For Diabetics
Purition produce an incredible selection of meal replacement shakes using plant based protein sources. Available in 18 flavours which come in both large bags and single serving sachets that start at just $2.50 per serving, it has options that will suit you, no matter your taste or budget.
The 200 calories and 16 grams of protein per serving are both a little low, yet 12 grams of fat, 2-4 grams of carbs, and minimal sugar still make it a good choice for people with diabetes or who are on a ketogenic diet. It is also bursting with essential nutrients, vitamins, and minerals.
Purition uses golden pea protein, hemp seed protein, pumpkin seed protein, sunflower seed protein, and a range of other botanicals, fibres, freeze dried fruits, whole foods, and natural sweeteners.
It has no emulsifier, fillers, gluten, gum, starch, sulphate, or artificial flavors, colours, preservatives, and sweeteners.
Pros
- Its low carb and sugar formula is ideal for diabetics, those on a keto diet, or people losing weight
- Offers a high level of choice and freedom
- Made from vegan protein sources, is gluten free, and contains no artificial flavors, colours, or sweeteners
- Rich in essential nutrients, vitamins, and minerals
Cons
- Far too low in calories per serving to replace a complete meal
- Many of the ingredients are not organic
Organifi Complete Protein – Best Gluten Free Meal Replacement Shake
Organifi Complete Protein is a protein powder that doubles as a meal replacement shake. Made from a blend of organic pea protein, organic pumpkin seed protein, flax seed protein, and quinoa grain trim, it boasts all nine essential amino acids while being suitable for use by all.
Its range of digestive enzymes, vitamins, and minerals will keep your system healthy and functioning optimally, while the moderate amount of healthy fat and low carbs and calories mean it can also be used by those trying to lose weight.
Admittedly, the extremely low number of calories per serving means it won’t be suitable for everyone. However, those prioritising a gluten free meal replacement powder that is low in calories and has a choice of flavours should definitely consider giving it a go.
Pros
- Gluten free
- Includes a diverse range of organic protein powder
- Low in calories
Cons
- Too low in calories for many people
- Despite the number of sources it has very few grams of protein per serving
- Quite expensive
Jimmy Joy Plenny Shake V3.0- Best Budget Meal Replacement Shake
Every Jimmy Joy Meal Replacement shake serving includes 400 calories, 43 grams of carbs, 20 grams of plant based protein, 15 grams of healthy fats, and over 8 grams of dietary fiber. This makes it a fabulous, nutritious meal replacement shake.
Jimmy Joy shakes consist of ingredients like bacillus coagulans, golden flax seeds, inulin, oat flour, rice flour, soy flour, soy protein isolate, and sunflower oil. Rich in probiotics, amino acids, vitamins, and minerals, they can offer a variety of physical and mental health benefits.
Available in 11 flavours, users have options like apple cinnamon, banana, caramel sea salt, wild berries, coconut, coffee, chocolate, passionfruit, pistachio, strawberry, and vanilla, so there should be something on offer to please everyone.
Perhaps the major selling point of Jimmy Joy meal replacement shakes though is the extremely low price tag, making them ideal for people on a budget.
Unfortunately, this has resulted in less strict quality controls and the inclusion of allergens, as well as lower quality and artificial ingredients. This means it may not be suitable for anyone with very strict dietary needs or any health issues.
Pros
- Features a very low, affordable price tag
- Comes in a great range of flavours
- Has a generally good nutritional breakdown
Cons
- The number of grams of protein per serving is a little less than ideal
- Contains some artificial ingredients and allergens
- No third party quality checks have been undertaken
Exante Meal Replacement Shake – Most Customisable Meal Replacement Shake
Exante Meal Replacement Shake is a meal replacement powder that comes in a choice of 5 flavours, each of which is available in both a large 7 serving tub or a single serving sachet that retails for $1.99. This gives you the freedom to mix and match as you see fit.
Boasting 17.7 grams of protein and carbohydrates each per serving, as well as 6.6 grams of healthy fat, despite having just 200 calories, it is a great option for hitting your nutritional needs while you lose weight.
While the calories will admittedly be too low for most people, Exante is one of the best meal replacement powders for those who want to achieve healthy weight loss but have great difficulty sticking to a diet plan.
Pros
- Has a good balance of carbs, fats, and protein
- Comes in a good choice of flavours and sizes
- Reasonably priced
Cons
- Too low in calories for the majority of people
- Very high in sugar
- Contains a number of non organic ingredients and allergens
Garden Of Life Meal Replacement Shake – Best Low Calorie Meal Replacement Shake
Garden Of Life’s raw organic meal replacement shake formula consists of nothing but organic ingredients. It includes 44 superfoods, 21 whole food vitamins and minerals, and 1.5 billion CFU live probiotics and enzymes, plus a range of whole foods like fruits, vegetables, and greens.
The Garden Of Life blend uses plant protein sources like brown rice protein and organic pea protein, plus a range of others. However, it must be noted that Garden Of Life only features 20 grams of protein per serving, which is much lower than many other meal replacement shakes.
It’s organic fiber blend also comes from a diverse range of sources, yet again has just 2 grams of fiber per serving. Even the calories in a Garden Of Life Raw Organic Meal Replacement Shake are low, at just 130 calories per serving.
For people looking to replace whole meals, build muscle, or stay full, the Garden Of Life shake likely isn’t for you.
However, if you just want to lose weight, take the edge off of your hunger, or ensure you only consume organic products, the Garden Of Life Raw Organic Meal Replacement Shake is a good option to try.
Pros
- All of the ingredients are organic
- Very low in calories
Cons
- Calories may be too low for anyone not on an extreme weight loss program
- Protein and fibre content is minimal
- Overpriced for what it has to offer
Why Do You Drink Meal Replacement Shakes?
People drink meal replacement shakes as they are a quick and easy way for people to get all the essential nutrients their require from their diet, without the need to stop and eat a meal.
This makes them a great choice for people who are extremely busy or travelling to make sure their nutritional intake doesn’t dip.
Similarly, they can be made to feature a balance of nutrients that is hard or even impossible to find in traditional foods. This means they can be used by people with very strict nutritional needs, such as bodybuilders or competitive athletes.
What To look For In Meal Replacement Shakes
When it comes to buying a meal replacement shake, it is important you find one that meets all of your needs, as this is the only way you will be successful in the long run.
While there are many factors to take into consideration, we will now look at the most important things you simply have to think about when looking at meal replacement shakes.
Calories
The number of calories per serving in a meal replacement shake will make or break it and determine who it is suitable for use by.
If losing weight is your priority, you will need a meal replacement shake that is low in calories, as reducing your calorie intake below your BMR (basal metabolic rate) is essential if you want to lose weight.
On the other hand, those trying to build muscle or replace a complete meal will need a shake that has a higher number of calories per serving, usually in the 400 to 600 calorie range. This will ensure they can fuel their muscles and mind, fill themselves up, and have plenty of energy.
Macronutrients (Carbs, Fat, Protein)
Anyone trying to replace a complete meal will need a shake that has a good range of healthy fat, carbs, and grams of protein per serving. This will ensure they get all the nutrients they need to stay fit and healthy.
However, those with specific needs will need to look more carefully at the macronutrient content of a meal replacement shake.
People looking to lose weight or burn fat will want to consider meal replacement shakes that are low in carbs. That is because, while they are good for energy, studies have shown that fat burning and weight loss are both easier in the absence of carbohydrates (2)(3).
Those looking to build or preserve lean muscle mass will need a meal replacement shake that is high in protein and boasts a complete amino acid profile. This is because a complete protein source and all nine essential amino acids are required to build and repair muscle fibres (4).
Finally, anyone who simply needs help sticking to a low calorie diet should look for a shake that is rich in healthy fats, as these are known to be the most satiating nutrient (5).
Vitamins And Minerals
After examining the macronutrients of a meal replacement shake, you then need to look at its micronutrient content. This relates to the vitamins and minerals the product contains.
While not seen as important to many when it comes to hitting your physical goals, they play a huge role in your health.
Making sure your chosen meal replacement shake contains all of the vitamins and minerals you need or aren’t getting from the rest of your diet is therefore vital if you want to stay healthy and achieve results.
Ingredients
The ingredients in a meal replacement shake will play a huge role in its nutritional profile, but it is important to have a clear understanding of what is in it for other reasons as well.
This includes factors like if you are allergic to something and need to avoid it or if you have a health issue you are trying to fix. Whatever your personal needs may be, ensuring you know what’s in a meal replacement shake gives you the best chance to safely achieve your goals.
Taste & Flavours
How much you enjoy a meal replacement shake may not seem like a deal breaker if its ingredients and nutritional value are right, but it can make a big impact for many people, particularly if you plan to use it long term.
From flavour to taste, how enjoyable it is to drink meal replacement shakes will dictate how likely you are to keep using them moving forward it. You could even look for an option that gives you plenty of flexibility if you know you are prone to getting bored quite easily.
Price
A final thing to consider is the price. Meal replacement shakes are not cheap and the top ones can be very expensive.
Making sure you have a clear budget in mind and checking how much each meal replacement shake you look at costs before evaluating it will prevent you from wasting time looking at one you aren’t prepared to buy or know you won’t be able to afford long term.
The Best Meal Replacement Shake: Rootana
Meal replacement shakes are a great option for people on the go or who are struggling to hit their nutrient needs. All of the options we have looked at have a great deal to offer and are easily some of the best choices on the market.
That said, those looking for the very best meal replacement shake overall simply have to give Rootana a try. When used properly, Rootana can offer the benefits of most of the other shakes on our list combined, while boasting an incredibly affordable price tag.
If you have a very specific need from your meal replacement shake, like being affordable, low carb, gluten free, diabetic friendly, or available in a range of flavours, you may have to pick one of the other meal replacement shakes on the list. For everyone else, Rootana is the way to go.
Resources
- https://www.ncbi.nlm.nih.gov/books/NBK541064/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017325/#:~:text=A%20low%2Dcalorie%20diet%20involves,many%20obesity%20societies%20and%20guidelines.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7425171/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/
- https://www.ncbi.nlm.nih.gov/books/NBK53550/
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