The 8 Best Meal Replacements for Weight Loss of 2023 – Fitnessnacks

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While they should never take the place of a whole-food diet, meal replacement shakes can be a great tool for weight loss. They can help you stay full without loading you up on calories and keep you satiated longer. Plus, if you’re too busy to cook something, they’re a much healthier alternative to a trip to the nearest drive-through. The best meal replacements for weight loss are packed with protein, carbs, fats, and vitamins to help keep you fueled throughout the day.

But when it comes to choosing the best one for weight loss, finding one that suits your personal needs and preferences is key. So we shopped around and found a stack of the best meal replacements for weight loss to suit a range of dietary needs, preferences, and requirements. 

Best Meal Replacements For Weight Loss

Best Meal Replacement for Weight Loss Overall: HLTH Code Complete Meal

15% OFF with code BARBEND

HLTH Code Complete Meal

HLTH Code is delicious, offers 27 grams of protein with 400 calories, and contains up to 25 vitamins and minerals.  It’s also insanely satiating, which means you’re getting a lot of bang for your buck with each serving. Save 15% with code BARBEND.

Specs

• Calories: 400 
• Macros: 27g protein, 17g carbohydrates, 27g fat
• Flavors: Chocolate Macadamia, Creamy Vanilla
• Servings Per Container: 15
• Price: $59.95 ($49.95 w/monthly subscription)

Pros

• This powder has a large 27-gram dose of protein, which is on the high end for meal replacements.
• This meal replacement has both omega-3 and omega-6 fatty acids, as well as MCT powder. 
• The 400 calories and 27 grams of fat can help you feel fuller longer. 

Cons

• Gymgoes who rely on carbs for energy will need to get their carbs elsewhere, since this only has four net carbs per serving. 
• This only comes in chocolate or vanilla flavors. 

If you’re trying to lose weight, a meal replacement won’t do you any good if you’re hungry again an hour after you take it. HLTH Code Complete Meal combats this with 400 calories, 27 grams of protein, and 27 grams of fat per serving, all of which can help you feel full and stay full longer. (1) The fat blend includes both omega-3 and omega-6 fatty acids, as well as MCT powder, which is associated with greater fat loss in overweight individuals. (2)

This formula is also loaded with ingredients to help aid in digestion, like apple cider vinegar digestive enzymes, and nine grams of fiber. (3) Each two-scoop serving offers half of the daily nutritional requirement of a host of micronutrients like vitamin D, calcium, and vitamin B12. Keep in mind that the carbohydrates are on the lower side, so if you’re an athlete who relies on carbohydrates for performance, you may want to consider a meal replacement with more carbs. 

Best Vegan Meal Replacement for Weight Loss: Rootana

Rootana

Rootana is a plant-based, vegan-friendly meal replacement shake packed with over 20 percent of your daily needs of 27 different vitamins and minerals. The macro profile is diet-friendly with 20g of protein, 44g of carbs (8g of fiber), and 14g of omega-rich fats for the original flavor. Other flavors are Vanilla and Dark Chocolate.

Specs

• Calories: 400
• Macros: 20g protein, 44-46g carbohydrates, 14g fat
• Flavors: Original, Dark Chocolate, Vanilla
• Servings Per Container: 14
• Price: $49.99 ($44.99 with monthly subscription) 

Pros

• This product uses pea protein to supply its 20 grams of protein.
• Rootana doesn’t use any artificial ingredients, sweeteners, or flavors. 
• The flaxseed and sunflower seed oil that Rootana uses as fat sources are rich in omega fatty acids. 

Cons

• Users have reported that Rootana can be gritty if you don’t use a blender to mix it. 
• The 44 to 46 grams of carbs may be too high for people on a low-carb diet. 

It’s hard enough to find a good meal replacement for losing weight, but narrowing your options down to a vegan one can be downright daunting. Rootana is an excellent solution, thanks to its all-natural ingredients and 20 grams of protein sourced from peas, as well as its omega-rich fat sources, like flaxseed and sunflower seed oil. 

Of the 44 grams of unrefined carbs in this mix, you’ll find eight grams of fiber to help with digestion (3), as well as at least 20 percent of the recommended daily requirement for 27 different vitamins and minerals. If you’re sticking to a low-carb diet, this might not be the option for you, but if you need a vegan meal replacement that will help keep you full, this mix’s 400 calories should tide you over until your next scheduled meal. 

Best Organic Meal Replacement for Weight Loss: Kaged Clean Meal

KAGED Muscle Clean Meal

When you’re on the go or trying to slam calories, Clean Meal boasts either 270 or 360 calories-worth of nutrition with balanced macros from whole food ingredients. Use code BARBEND10 for 10% off your purchase. 

Specs

• Calories: 240
• Macros: 28g protein, 18g carbohydrates, 4.5g fat
• Flavors: Snickerdoodle, Vanilla Cake, Chocolate Peanut Butter
• Servings Per Container: 20
• Price: $49.99 ($45.99 w/monthly subscription)

Pros

• Kaged Clean Meal uses organic fruits, vegetables, and quinoa in this formula. 
• This has a solid 28-gram dose of protein per serving. 
• The Snickerdoodle flavor is a welcome change of pace from the usual chocolate and vanilla.

Cons

• Athletes may want a higher dose of carbs than the 18 grams they’ll find here. 
• With only 240 calories, you may get hungry sooner after you eat this than higher-calorie meal replacements. 

We like Kaged Clean Meal for its excellent ingredients list, including organic fruits and vegetables. It also contains whey protein isolate, which goes through a refinement process that reduces the amount of carbohydrates and fat, as well as minimizes the amount of lactose, which may make it easier to digest for people who are sensitive to milk products. (4) 

Speaking of protein, Kaged offers 28 grams, which is more than you’ll find in most meal replacements, as well as 18 grams of carbs, and 4.5 grams of fat. The lower carbs and fat keep the calorie count down to a svelte 240, which is half of what you’d find in other shakes. Plus, the carbs are made up of oats and organic quinoa, so you know that the carbs you’re getting are high-quality and slow-burning.

You’ll also get 25 percent of your recommended daily value of vitamins and minerals, including vitamins, A, B, C, D, E, and K. Plus, the Snickerdoodle flavor is a great option if you’ve got a sweet tooth (or you’re getting sick of chocolate and vanilla). In addition to the organic fruits, vegetables, and quinoa, Clean Meal is non-GMO, gluten-free, and certified to be free of banned substances. 

Best Affordable Meal Replacement for Weight Loss: 310 Shake

310 Meal Replacement Shake

The 310 Meal Replacement Shakes offer a tri-plex blend of protein to control hunger, promote muscle growth, and has only two grams of net carbs and zero artificial sweeteners.

Specs

• Calories: 110
• Macros: 15g protein, 7g carbohydrates, 2g fat
• Flavors: Organic Chocolate, Caramel Sundae, Chocolate Bliss, Cookies N’ Cream, Pumpkin Spice, Strawberry, Tropical Coconut, Vanilla Creme, Chocolate, Mocha, Horchata, Peppermint Swirl, Salted Caramel, Organic Vanilla
• Servings Per Container: 28
• Price: $69.99

Pros

• At about $1.84 per serving, this is one of the most affordable meal replacements out there. 
• If you’re looking for a lower-calorie option, you’ll like the 90 calories in this supplement. 
• There are 14 different flavors to choose from, so you’ll have plenty of options. 

Cons

• For many people, 110 calories won’t be enough to replace a full meal. 
• You’re only getting two grams of net carbs per serving, which may not be enough for athletes who rely on carbs for performance. 

Many meal replacements cost over two dollars per serving, but 310 Meal Replacement Shake is a more budget-friendly $1.84 per serving. But that doesn’t mean you’re not getting a solid meal replacement — 310 offers 15 grams of protein, 7 grams of carbs, and 2 grams of fat in an extremely lean 110-calorie scoop. If you’re looking to keep those calories low or just want something to tide you over between meals, this is a great choice. 

It’s pretty clear that the low cost is reflected in the lower concentrations of protein, fat, and carbohydrates, but the content that it does have is high quality. This meal replacement is gluten-, GMO- and soy-free, as well as vegan and organic, so it can accommodate a range of preferences and dietary restrictions. Plus, it comes with more flavors than we’ve seen in any other meal replacement, including some exotic flavors like Horchata and Tropical Coconut. 

Best Digestible Meal Replacement for Weight Loss: Ka’Chava Whole Body Meal

Ka’Chava Whole Body Meal

This vegan meal replacement offers various superfood blends that include organic fruits, vegetables, mushrooms, enzymes and probiotics. It totals 240 calories, 25 grams of plant-based protein, 25 grams of carbohydrates (including seven grams of fiber), and seven grams of fat. 

Specs

• Calories: 240
• Macros: 25g protein, 24g carbohydrates, 7g fat
• Flavors: Vanilla, chocolate, Coconut Acai, Chai, Matcha
• Servings Per Container: 15
• Price: $69.95 ($59.95 w/monthly subscription)

Pros

• The prebiotic and probiotic blend, and digestive enzymes in the supplement may make it easier to digest. 
• The 24 grams of carbs may make this ideal for refueling after a workout. 
• There are nine grams of fiber per serving, which can help you feel fuller longer and aid in digestion.

Cons

• At $4.66 per serving, this is one of the more expensive options. 
• The higher amount of carbs may not work for people on a low-carb diet. 

Ka’Chava Whole Body Meal includes both prebiotics and probiotics, which can improve gut health and aid digestion. (5) Plus, it has nine grams of fiber, which can not only keep things moving in your gut, but it can also help keep you feeling satiated. (6) The high amount of hunger-abating fiber is useful because at 240 calories per serving, it’s lighter than some of the other options on this list. 

Despite its low calorie count, this meal replacement offers a solid 25-gram dose of plant-based protein and 24 grams of carbohydrates, as well as seven grams of fat. In addition, it offers an adaptogen blend that includes different mushrooms, ginger, and maca root as well as an antioxidant blend that includes strawberries, raspberries, blueberries, and cherries. And, as you’d expect from a meal replacement that’s vegan, dairy-, soy-, and preservative-free, this uses zero artificial sweeteners, leaning instead on coconut flower nectar to sweeten the taste. 

Best Meal Replacement Bar for Weight Loss: Onnit Protein Bites

Onnit Protein Bites

Onnit’s protein bites combine the decadence of a dark chocolate coating with a great tasting center, available in three delicious flavors — Chocolate Cookie Dough, Chocolate Coconut Cashew, and Chocolate Peanut Butter. These bites contain up to 9g of grass-fed whey isolate, and 7g of dietary fiber.

Specs

• Calories: 120-150
• Macros: 7-9g protein, 12-15g carbohydrates, 5-7g fat
• Flavors: Chocolate Peanut Butter, Chocolate Cookie Dough, Chocolate Coconut Cashew, S’Mores, Cookies and Cream
• Servings Per Container: 24
• Price: $39.95 ($33.96 w/monthly subscription)

Pros

• This comes in bar form, so it’s easy to take and eat on the go. 
• All the bars are dipped in a tasty chocolate coating. 
• The whey protein is sourced from grass-fed cows. 

Cons

• It tops out at nine grams of protein, which is on the low end of meal replacements. 
• User reviews report that the chocolate coating tends to melt and make a mess when the weather heats up. 

While a powder supplement is certainly more convenient than cooking a meal, it can’t compare to how easy it is to slip a bar in your pocket or gym bag. Onnit’s Protein Bites are a great way to fill up between meals or on the go, since they pack 120 to 150 calories (depending on the flavor) into bite-sized portions that you can eat without having to blend or shake anything. 

These bars all have a chocolate coating, which makes you feel like you’re eating a candy bar instead of a meal, which is great for dieters who struggle with cravings for sweets. Plus, the six to seven grams of fiber in each serving can help you feel fuller, despite the low calorie count. You’ll only be getting around nine grams of protein per serving, but that protein comes from grass-fed, non-GMO cows, which is great if you’re picky about ingredient sourcing.

Best Vitamin-Rich Meal Replacement for Weight Loss: Ka’Chava Whole Body Meal

Ka’Chava Whole Body Meal

This vegan meal replacement offers various superfood blends that include organic fruits, vegetables, mushrooms, enzymes and probiotics. It totals 240 calories, 25 grams of plant-based protein, 25 grams of carbohydrates (including seven grams of fiber), and seven grams of fat. 

Specs

• Calories: 240
• Macros: 25g protein, 24g carbohydrates, 7g fat
• Flavors: Vanilla, Chocolate, Coconut Acai, Chai, Matcha
• Servings Per Container: 15
• Price: $69.95 ($59.95 w/monthly subscription)

Pros

• This meal replacement includes 26 different vitamins and minerals, most at moderate to high doses. 
• With 25 grams of protein, 24 grams of carbohydrates, and seven grams of fat, this has a very well-balanced macro profile.
• The nine grams of fiber, along with the pre- and probiotic blends, can help aid in digestion.

Cons

• The $4.66 price per serving may put this beyond some people’s budgets. 
• 24 grams of carbohydrates might be too much for people on low-carb or keto diets.

A meal replacement is more than just calories and macronutrients. To really replace a whole-food meal, a supplement needs to include the vitamins and minerals that you’d get from a traditional meal. Ka’Chava’s Whole Body meal does that in spades, with 26 different vitamins and minerals, including 125 percent of your daily recommended amount of vitamin B12, 100 percent of the dietary recommendation of chromium, and 83 percent of your recommended allowance of vitamin A.

It also packs in 25 grams of plant-based protein, 24 grams of carbohydrates, and 7 grams of fat, for a total of 240 calories. And despite it being lower in calories than other meal replacements on this list, the nine grams of fiber included should help keep you feeling full. Plus, this is vegan, non-dairy, and free of gluten, soy, preservatives, and artificial colors, flavors, and sweeteners. 

Best Low-Carb Meal Replacement for Weight Loss: HLTH Code Complete Meal

15% OFF with code BARBEND

HLTH Code Complete Meal

HLTH Code is delicious, offers 27 grams of protein with 400 calories, and contains up to 25 vitamins and minerals.  It’s also insanely satiating, which means you’re getting a lot of bang for your buck with each serving. Save 15% with code BARBEND.

Specs

• Calories: 400 
• Macros: 27g protein, 17g carbohydrates, 27g fat
• Flavors: Chocolate Macadamia, Creamy Vanilla
• Servings Per Container: 15
• Price: $59.95 ($49.95 w/monthly subscription)

Pros

• There are only four net carbs in this supplement, making it ideal for keto and low-carb diets. 
• The 27 grams of protein is on the higher end for protein powders, let alone meal replacements. 
• The MCT powder in the fat may help dieters achieve ketosis. (7)

Cons

• If you’re not on a low-carb diet, you may want to choose an option with more carbohydrates. 
• The only flavor options are Chocolate Macadamia and Creamy Vanilla. 
• The high fat content may put off people who aren’t on a keto diet. 

If you’re following a low-carb or keto diet, it can be hard to find a good meal replacement that can offer not only low carbs, but also a decent amount of healthy fats. HLTH Code’s formula has this dialed with a high 27-gram dose of fats composed of omega-3 and omega-6 fatty acids, as well as MCT powder, which studies suggest may help put the body in a state of ketosis. 

There are 13 grams of carbs as well, but nine of those grams are fiber, which is passed through your body without being digested, so you’re only looking at four net carbs per serving. (8) The formula also includes a solid 27 grams of protein, which is at the high end of protein for meal replacement powders. Plus, it offers 50 percent of your daily recommended allowance for 21 different vitamins and minerals per serving. 

How We Chose the Meal Replacements for Weight Loss

The best meal replacements for weight loss can vary widely from person to person. Men might want more vitamin B to fill in a common deficiency, women may want more collagen for healthy hair and nails, some people want low carbs, others want higher calories. Here’s what we considered when looking for the best meal replacements for a range of needs. (9) (10)

Macronutrients

A meal replacement should have a balanced amount of the three macronutrients — protein, fat, and carbohydrates — so protein powders didn’t make the cut because most of them don’t contain significant amounts of carbs and fat. Unless it’s specifically intended for a particular diet (like keto or vegan), we sought out meal replacements that had a good balance of all three. 

Vitamins

We looked for meal replacements that had at least some of the essential vitamins, like B vitamins and vitamin C, that the body requires to maintain cell function, facilitate oxygen transport, and fuel those handy functions that keep you breathing. (11)

Credit: SrideeStudio / Shutterstock

If a supplement included vitamins A, C, D, E, K, and B, they got preferential treatment. 

Essential Fatty Acids

Essential fatty acids are called essential because our bodies need them, but can’t make them, so we need to get them from food. (12) Since we get those from food, a good meal replacement should provide them, so we looked specifically for meal replacements that had a mix of omega-6 and omega-3 fatty acids.

Minerals

Minerals like calcium, potassium, sodium, phosphorus and magnesium are all essential for our survival, but like essential fatty acids, our bodies can’t make them. (11) To make this list, a meal replacement had to include some amounts of these minerals.

Digestion

Meal replacements, even lower-calorie ones, can sit heavy in the stomach. Plus, drinking hundreds of calories in a minute versus taking 15 to 20 minutes to eat the same amount of calories in whole-food form can be hard on the digestive system. We gave preference to options that offered forms of digestive aid, like pre- and probiotics, digestive enzymes, and fiber.

The Benefits of Meal Replacements for Weight Loss

Meal replacements are a great way to get a meal in when you’re busy, which can save you from making a pit stop at a fast-food restaurant. Plus, they can be a great way to replace a larger meal to help you cut calories out of your diet. Here are a few ways that meal replacements can help you lose weight. 

Convenience

Eating on the go can be tough — it can take a lot of planning and meal prep to eat healthy when you’re not at home.

Credit: YAKOBCHUK VIACHESLAV / Shutterstock

A meal replacement shake or bar can be an easy way to make sure whatever meals you eat on the road or in the office have the right amount of calories and macros to help you stay on your nutrition plan. 

Variety

Let’s be real — chicken, rice and broccoli can get real old, real fast. Having a meal replacement with a fun flavor like Horchata or Vanilla Cake can break you out of the monotony of eating right, and reduce the chance of you breaking and going on a food bender. 

Satiety

Some meal replacements are so low in calories that they can make great snacks. A 100-calorie meal replacement between lunch and dinner can help prevent you from diving into a bag of Flamin’ Hot Cheetos in the afternoon.

How Much Do Meal Replacements for Weight Loss Cost?

The prices of meal replacements vary based on factors such as container size, caloric density, and ingredients. You can expect to pay more for meal replacements with higher-quality ingredients or ones that cater to specific dietary preferences. The list here has options that range in price from under a dollar to over four dollars per serving, so be sure that your needs and your budget are in alignment before you pull the trigger. 

What to Consider Before Buying A Meal Replacement for Weight Loss

Finding the right protein shake can be hard enough, but seeking out the perfect supplement that can replace an entire meal is a whole different ball game. If you’re thinking about using a meal replacement to help you lose weight, you’ll want to keep a few things in mind, like the calorie count, whether it’ll keep you full, and whether it tastes good enough for you to take day in and day out.

You Still Need Whole Food

First and foremost, a meal replacement is not intended to eliminate your need for solid food. No matter what a company’s marketing says, there are some things that your body needs to get from whole foods.

Credit: Nickola_Che / Shutterstock

You can use a meal replacement to replace a meal or to help you make it to the next meal without binging — but make sure you’re actually chewing on something a few times a day. 

Calorie Count 

Getting the right calorie count is a delicate balance — you want enough calories to keep you full until your next scheduled meal but not so many calories that it takes you out of the calorie deficit you need to lose weight. This might take some trial and error or macro counting, but it’s worth the extra work to get this part right.

Satiety

There’s no point in taking a meal replacement if you’re just going to be hungry again an hour after you eat it. Take a look at the nutritional information on whatever meal replacement you’re considering and check to see if it has good amounts of protein, fat, and fiber, all of which are effective at keeping hunger at bay. (6)

Taste

Look, if you’re cutting weight, you’re already going through it. A meal replacement should be a reprieve from boredom, not another tasteless, boring “healthy” meal that you have to choke down. There are plenty of options on this list with interesting and fun flavors to try. Even the ones listed here that only have chocolate or vanilla options do those flavors well. Do some taste-testing of your own and find a flavor that you’ll look forward to eating. 

Final Word

Meal replacements can be a big help when you’re trying to lose weight. They’re fast and convenient, and if you choose the right one, they can feel like a treat to get you through your calorie-deficient day. 

There are lots of options on the market, which can seem overwhelming, but the good news is that there’s a meal replacement for just about every dietary need and preference. We chose the best of the best, so all you have to do is decide what your priorities are, figure out what you’re willing to spend, and then use this list to find the perfect one. 

FAQs

What’s the best meal replacement for weight loss?

The best meal replacement for weight loss depends on several factors, but right now, our favorite is HLTH Code Complete Meal. It has a high protein count, enough fats and calories to keep you full, and half of the recommended amount of 21 different vitamins and minerals in each serving.

Can I only drink meal replacement shakes? 

In a word, no. Meal replacements are handy for replacing a meal or two here and there, but you’ll be missing out on essential nutrients and dietary fiber if you’re not eating whole foods every day.

Can a protein shake replace a meal?

A protein shake will do if there’s no other option available, but don’t make a habit of it. Protein shakes are low in fat and carbohydrates and generally don’t offer much in the way of vitamins and minerals. You’re better off with a meal replacement that offers healthy doses of all of the above.

Resources

1. https://www.ncbi.nlm.nih.gov/books/NBK53550/
2. Mumme K, Stonehouse W. Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials. J Acad Nutr Diet. 2015 Feb;115(2):249-263. doi: 10.1016/j.jand.2014.10.022. PMID: 25636220.
3. Rao TP, Quartarone G. Role of guar fiber in improving digestive health and function. Nutrition. 2019 Mar;59:158-169. doi: 10.1016/j.nut.2018.07.109. Epub 2018 Aug 23. PMID: 30496956.
4. https://health.clevelandclinic.org/is-whey-protein-good-for-you/
5. Wang J, Ji H. Influence of Probiotics on Dietary Protein Digestion and Utilization in the Gastrointestinal Tract. Curr Protein Pept Sci. 2019;20(2):125-131. doi: 10.2174/1389203719666180517100339. PMID: 29769003.
6. Rebello CJ, O’Neil CE, Greenway FL. Dietary fiber and satiety: the effects of oats on satiety. Nutr Rev. 2016 Feb;74(2):131-47. doi: 10.1093/nutrit/nuv063. Epub 2016 Jan 2. PMID: 26724486; PMCID: PMC4757923.
7. Norgren J, Sindi S, Sandebring-Matton A, Kåreholt I, Daniilidou M, Akenine U, Nordin K, Rosenborg S, Ngandu T, Kivipelto M. Ketosis After Intake of Coconut Oil and Caprylic Acid-With and Without Glucose: A Cross-Over Study in Healthy Older Adults. Front Nutr. 2020 Apr 15;7:40. doi: 10.3389/fnut.2020.00040. PMID: 32351966; PMCID: PMC7175812.
8. Fleming LL, Floch MH. Digestion and absorption of fiber carbohydrate in the colon. Am J Gastroenterol. 1986 Jul;81(7):507-11. PMID: 3012998.
9. Margalit I, Cohen E, Goldberg E, Krause I. Vitamin B12 Deficiency and the Role of Gender: A Cross-Sectional Study of a Large Cohort. Ann Nutr Metab. 2018;72(4):265-271. doi: 10.1159/000488326. Epub 2018 Mar 29. PMID: 29597190.
10.  Hwang SB, Park HJ, Lee BH. Hair-Growth-Promoting Effects of the Fish Collagen Peptide in Human Dermal Papilla Cells and C57BL/6 Mice Modulating Wnt/β-Catenin and BMP Signaling Pathways. Int J Mol Sci. 2022 Oct 7 ;23(19):11904. doi: 10.3390/ijms231911904. PMID: 36233206; PMCID: PMC9569759.
11. Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020 Jan 16;12(1):228. doi: 10.3390/nu12010228. PMID: 31963141; PMCID: PMC7019700.
12. Sardesai VM. The essential fatty acids. Nutr Clin Pract. 1992 Aug;7(4):179-86. doi: 10.1177/0115426592007004179. PMID: 1294887.

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