The best meal replacement for losing weight contains enough protein and fibre, is fortified with vitamins and minerals, and fits the way you eat. A shake is a tool, not a goal: it makes a busy day easier, but works best alongside normal, proper meals.
What should you look for in a meal replacement?
- Protein: protein helps you stay full for longer and keep your muscle while you lose weight.
- Fibre: it keeps your digestion and feeling of fullness on track.
- Vitamins and minerals: a good replacement tops up your day so you don't fall short of anything.
- Little added sugar: read the label, not just the front of the pack.
- Taste and convenience: if you don't enjoy it, you won't stick with it.
Is a meal replacement healthy?
A complete meal replacement meets European rules on composition, so it contains the most important nutrients. Even so, fresh food is the foundation for most people. Read more in how good or bad is losing weight with shakes.
How do you use a meal replacement wisely?
- replace one meal a day, for example your breakfast or lunch;
- eat your other meals as normal, with plenty of vegetables and protein;
- drink enough water;
- don't cut back on your energy: if you feel tired, eat more.
Where do you find a meal replacement that ticks these boxes?
Take a look at our meal shakes. You can read how to combine them with normal meals on the page losing weight with shakes. Are you taking GLP-1 medication? Then read whether a meal replacement is a good idea with GLP-1 and talk to your GP.
Would you like someone to keep an eye on your progress? Everything about guidance is in the weight loss coach guide, or leave your details at 1-on-1 coaching and Fleur will give you a call.
Frequently asked questions
Which meal replacement is best for losing weight?
One with plenty of protein, fibre and added vitamins and minerals, that you enjoy and can stick with.
How many meals can I replace?
Many people replace one meal a day. If you have a medical condition, talk to your GP or dietitian first.
Can I live on shakes alone?
We don't recommend it. Fresh food remains the foundation, a shake tops it up.
Sources: Voedingscentrum (meal replacements), EFSA (protein and nutrients).
So I'm going to help you.
About the author: Fajah Lourens is the founder of Killerbody (since 2015), has written books that have sold 350,000 copies in total, and is an NLP practitioner.
