A meal replacement shake can be a healthy choice if you use it to replace one meal a day, complement it with fresh food and choose a good composition with enough protein and fibre. If you rely on it entirely and don't otherwise eat a varied diet, it is not a good idea.
"Healthy" therefore depends mainly on how you use the shake, not just on what is in it. Below you can read what to look out for. If you want to know how to choose the best one, also read my checklist for the best meal replacement.
What exactly is a meal replacement shake?
A powder that you mix with water or milk into a complete meal, with protein, carbohydrates, fats, fibre, vitamins and minerals. European rules apply to products intended to replace a daily meal. An ordinary protein shake is something different: it is meant as a supplement and not as a complete meal.
Is it healthy to replace a meal with a shake?
For most healthy adults, one shake a day alongside regular, varied meals is a fine way to gain convenience and structure. Research on meal replacements shows that they can help with weight loss, mainly because they make choosing and counting calories easier. It is not a miracle cure: it works because it helps you stick to a pattern.
What do you look for in the composition?
- Enough protein: keeps you full for longer and protects your muscles.
- Fibre: important for your gut and satiety.
- Little added sugar.
- Vitamins and minerals included, so the shake is a complete meal.
- An ingredient list you understand.
Who does a shake suit, and who doesn't it?
| Often a good fit | Talk to your GP first |
|---|---|
| You have little time for breakfast or lunch | You are pregnant or breastfeeding |
| You want structure in your eating pattern | You have (a history of) an eating disorder |
| You want to get protein in more easily | You have a chronic illness or take medication |
How do you use a shake wisely?
- Replace one meal a day, usually breakfast or lunch.
- Eat the other meals as normal: fresh and rich in protein.
- Add fruit or vegetables for extra fibre.
- Drink enough water.
- Look at your eating behaviour, not just at the shake. See also my blog how good or bad is it to lose weight with shakes.
Take a look at our meal shakes or read the complete overview on the page losing weight with shakes. If you want to place it in a bigger plan, take a look at the weight loss coach guide.
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Frequently asked questions
Is a meal replacement shake healthy every day?
For most healthy adults, one shake a day alongside varied meals is fine. If in doubt or if you have a medical condition: talk to your GP.
Can you lose weight with a meal replacement?
It can help you eat fewer calories and keep structure. It remains a tool alongside healthy food and exercise.
What is the difference between a protein shake and a meal replacement?
A protein shake is a supplement with mainly protein. A meal replacement also contains fibre, vitamins and minerals and is intended as a complete meal.
Sources: Heymsfield et al. (2003), Weight management using a meal replacement strategy: meta and pooling analysis from six studies, International Journal of Obesity; Voedingscentrum; Regulation (EU) 2017/1798 on foods for weight control.
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About the author: Fajah Lourens is the founder of Killerbody (since 2015), has written books of which 350,000 copies have been sold in total, and is an NLP practitioner.
