#1 Best Overall
Huel
Black Edition
8.1Good
A complete vegan meal powder with 40 g protein, 11 g fiber and 27 vitamins and minerals per 400-calorie serving; fully disclosed, but the taste is divisive.
3rd-party tested
4 videos Shop$3.53/serving
Category
Meal Replacements & Shakes
Meal shakes and protein drinks compared on calories, protein, testing and price
- Products scored
- 6
- Average score
- 7.3
- Video reviews
- 19
Top picks
Our favorite meal replacements & shakes
#2 Best Value
Premier Protein
30g High Protein Shake
7.6Good
Amazon's best-selling protein shake: 30 g of milk protein for 160 calories at about $2 a shake, but too light to replace a full meal on its own.
5 videosMeal Replacements & Shakes
#3
7.3Mixed
A creamy, lactose-free 26 g milk protein shake built for workout recovery; buyers love the taste, but at $3.50-$3.90 a bottle it's a pricey meal stand-in.
Kosher
4 videos$3.92/serving
The essentials
What to know about meal replacements & shakes
Meal replacements are shakes, powders and bars designed to stand in for a meal, with controlled calories, a meaningful dose of protein and added vitamins and minerals. The category overlaps heavily with ready-to-drink protein shakes, and many best-selling drinks used this way are really 160- to 250-calorie protein snacks. At one end sit nutritionally complete powders such as Huel, formulated so that 2,000 calories meets daily nutrient targets; at the other, shakes built mainly around 26 to 30 g of protein.
The strongest evidence concerns weight management. A 2019 systematic review and meta-analysis of randomized trials found that programs incorporating meal replacements produced greater weight loss at one year than comparison diets, with larger differences when paired with more support. Total diet replacement at 825 to 853 calories a day has also been used, under medical supervision, to put type 2 diabetes into remission in some people, as in the DiRECT trial. Much of the benefit comes from simple portion and calorie control.
For everyday use, the factors that matter most are calories and protein per serving, protein quality, fiber, sugar and sweeteners, micronutrient coverage, testing and recall history, and cost per meal, which is what our reviews compare.
Every product
All meal replacements & shakes we’ve reviewed
6 products
Best Overall
Huel
Black Edition
8.1Good
A complete vegan meal powder with 40 g protein, 11 g fiber and 27 vitamins and minerals per 400-calorie serving; fully disclosed, but the taste is divisive.
3rd-party tested
4 videos Shop$3.53/serving
Best Value
Premier Protein
30g High Protein Shake
7.6Good
Amazon's best-selling protein shake: 30 g of milk protein for 160 calories at about $2 a shake, but too light to replace a full meal on its own.
5 videosMeal Replacements & Shakes
7.3Mixed
A creamy, lactose-free 26 g milk protein shake built for workout recovery; buyers love the taste, but at $3.50-$3.90 a bottle it's a pricey meal stand-in.
Kosher
4 videos$3.92/serving
Ka'Chava
All-In-One Nutrition Shake
7.2Mixed
A tasty plant-based shake with 25 g protein, 6 g fiber and 26 vitamins and minerals, but at about $4.66 a serving its long superfood list is mostly undosed.
3rd-party testedcGMP
3 videos Shop$4.66/serving
Orgain
Organic Nutrition Shake
7.1Mixed
A USDA Organic, grass-fed dairy shake with 250 calories, 16 g of protein and 20 vitamins and minerals; closer to a light meal than most shakes, but low in fiber.
OrganicKosher
3 videos Shop$3.00/serving
6.7Mixed
An allergen-friendly vegan shake with 20 g of pea and pumpkin seed protein and no artificial sweeteners, but lower-quality protein and too few calories for a meal.
Non-GMOKosher
3 videos$3.25/serving
Buying guide
How to choose meal replacements & shakes
The five things we look at first — and what they mean for you.
- 01
Decide between a complete meal and a protein shake
Complete meal products aim to replace a meal: Huel Black Edition provides about 400 calories, 40 g of protein and 9 to 11 g of fiber depending on flavor, and Ka'Chava 25 g of protein with 6 g of fiber. Protein shakes such as Premier Protein and Core Power deliver 26 to 30 g of protein in 160 to 170 calories. If you drink a protein shake as a meal, add fruit, whole grains or nuts.
- 02
Match calories and protein to the job
For a meal, look for enough calories to carry you to the next one and at least 20 g of protein; the International Society of Sports Nutrition suggests 20 to 40 g per dose for building muscle. Very low-calorie plans that replace every meal, such as the 825- to 853-calorie formula diet used in diabetes remission research, should only be followed with medical supervision.
- 03
Compare protein quality, not just grams
Under FDA labeling rules, the protein %Daily Value is adjusted for protein quality. Dairy shakes typically list their protein at full value, so 30 g appears as 60% DV, while some plant blends score lower: OWYN lists 20 g of protein as 24% DV. Plant proteins can still work well, but check the %DV column when judging how much usable protein you are getting.
- 04
Check sugar, sweeteners and fiber
Shakes are sweetened very differently: Premier Protein uses sucralose and acesulfame potassium, Core Power adds stevia and monk fruit to those two, OWYN uses cane sugar with monk fruit, and Orgain uses cane sugar, brown rice syrup and monk fruit. Fiber varies too, from 0 to 3 g in the ready-to-drink shakes we review to 6 g or more in complete meal powders.
- 05
Factor in testing, recalls and cost per meal
Few meal products carry NSF Certified for Sport or similar seals, so brand-reported contaminant testing and recall history matter. Ready-to-drink shakes can be recalled over processing problems too, as Premier Protein's co-manufacturer recalls in 2022 and 2023 show. Prices range from about $2 per shake for Premier Protein on Amazon to nearly $4 for Core Power bought direct from fairlife, so compare cost per meal rather than per container.
Head to head
Popular comparisons
Black Edition vs 30g High Protein ShakeCore Power High Protein Milk Shake vs Black EditionBlack Edition vs All-In-One Nutrition ShakeCore Power High Protein Milk Shake vs 30g High Protein ShakeAll-In-One Nutrition Shake vs 30g High Protein ShakeCore Power High Protein Milk Shake vs All-In-One Nutrition Shake
Ingredients
Compare by ingredient
Video reviews
What creators say about meal replacements & shakes
Frequently asked questions
Key sources
- A systematic review and meta-analysis of the effectiveness of meal replacements for weight loss (Obes Rev, 2019)
- Primary care-led weight management for remission of type 2 diabetes (DiRECT): an open-label, cluster-randomised trial (Lancet, 2018)
- International Society of Sports Nutrition Position Stand: protein and exercise (J Int Soc Sports Nutr, 2017)
- 21 CFR 101.9 Nutrition labeling of food, including protein %DV correction (Electronic Code of Federal Regulations)
Do meal replacement shakes help with weight loss?
They can, as part of a structured plan. A 2019 meta-analysis of randomized trials found that programs using meal replacements led to more weight loss at one year than comparison diets, and the difference grew with more support. The shakes work by making portions predictable, so they only help if they replace food; drinking one on top of your usual meals simply adds calories.
How many meals a day can I replace?
Partial replacement usually means swapping one or two meals a day for a shake while keeping at least one regular meal. Replacing every meal with a low-calorie formula, known as total diet replacement, has been used successfully in research such as the DiRECT diabetes trial, but under close medical supervision that included stopping some medications. Talk to a clinician before trying it.
What is the difference between a protein shake and a meal replacement?
A protein shake is built around protein: Premier Protein has 30 g in 160 calories, and its label says to use it as a food supplement rather than for weight reduction. A meal replacement adds enough calories, carbohydrate, fat, fiber and micronutrients to stand in for food; Huel Black Edition, for example, has about 400 calories, 40 g of protein and 9 to 11 g of fiber depending on flavor.
Are ready-to-drink shakes as good as powders?
Nutritionally they can be similar, but they trade flexibility for convenience. Ready-to-drink shakes are shelf-stable and portable, yet you cannot adjust their calories, and many contain thickeners such as carrageenan or gums. Powders let you change the calories by mixing with water, milk, fruit or nut butter, and several complete meal products are sold mainly as powders.
Who should be careful with meal replacement shakes?
Check with a clinician first if you have kidney disease, since some shakes are high in protein, potassium or phosphorus, or if you take diabetes medication, because cutting calories and carbohydrates quickly can require dose changes. People with a milk allergy should avoid dairy-based shakes, and anyone pregnant, breastfeeding, under 18 or with a history of eating disorders should get individual advice.
Learn
Go deeper
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How Much Protein Do You Really Need? A Practical Guide by Goal
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