Diet shakes for weight loss can give you a break from eating healthy organic foods all day long. They are easy to make and contain all the vitamins and minerals you need so that you do not have to put forth a lot of effort. It is important to understand that diet shakes should not be used as meal replacements, they should only supplement your daily diet. If I had to choose between protein drinks and meal replacement shakes, I’d choose one with a complete meal, not just a protein shake.
Diet Shakes For Weight Loss
Picture this: you’re in outer space, it’s been 46.5 days since you’ve had a home cooked meal, and you’re living off of meal replacement shakes. Replacement meals promoted by astronauts aboard the International Space Station or featured in science fiction shows 2001 a Space Odyssey highlight that they can be useful when we don’t have access to fresh produce. But it should be considered a tool when we don’t have access to fresh food.
Those who may benefit from meal replacement shakes:
- Astronauts
- Those without or with limited access to food (low income or natural disaster survivors)
- Recovering from illness or surgery
- Trouble retaining weight (the elderly or people struggling with an eating disorder)
Lee Causey, nutritionist and visionary in his field in the 1980s, created one of the very first meal replacement shakes. He intended to encourage health and wellness through nutrition and exercise rather than surgery and medication. Since then, hundreds of other similar products have flooded the market, unfortunately, influenced by making a buck rather than the well-being of the consumer.
Fun fact
Lee Causey played for the Florida Gators, the same team that inspired the creation of Gatorade.
Meal replacement shakes are designed to provide all the nutrients you would normally get from a complete meal, but that theory doesn’t translate into practice for the following reasons:
- Lack of bioavailability and complementary nutrients: This translates as nutrients being better absorbed in the form of food, and less to no absorption in the form of a shake.
- They’re repetitive: Eating the same foods or meal replacement shakes every day will not only get mundane but means you are ingesting a limited amount of critical vitamins and minerals.
- They’re short-term solutions: Drinking shakes can set you up for an all or nothing mindset, where you lose sight of how to establish long-lasting healthy food behavior.
- Liquid diets aren’t satisfying: Drinking calories can trigger hunger pangs and cravings
- Questionable health claims: Typically shakes contain sugar and artificial sweeteners, artificial flavors, colors, stabilizers, and hydrogenated oils.
- Social isolation: Eating with friends and family or enjoying food while traveling is a pleasure and social ritual that bonds people. Eliminating that aspect of your life can lead to feeling excluded from those around you.
Meal replacement shakes for weight loss
The healthiest way to lose weight is focusing on a balanced lifestyle, quality food, daily activity, balanced hormones, and a healthy calorie deficit. In an ideal world, you’d get all the protein and nutrients you need from a balanced diet, but if you find meal replacement and protein shakes helpful in reaching your goals, consider it a temporary tool. When shopping for meal replacement shakes, focus on protein, fiber, and a complete nutrient profile. Higher protein tends to cause fewer cravings and reduced late night snacking.
Homemade meal replacement shakes (minus the bad stuff)
You can still enjoy all the nutrients found in store-bought meal replacement shakes when you make your own homemade versions. There are endless combinations of natural ingredients and flavor profiles you can experiment with.
Mango & almond smoothie
This fruit-filled antioxidant smoothie has mango and berries, both of which provide your body with more than enough vitamin C, arming your immunity, slowing down aging, and keeping skin looking gorgeous.
Mango & almond smoothie
5 min300 kcal
Ingredients
- ½ cup milk (whole 3.5%) (~4 oz)
- 2 Tbsp protein powder (~⅔ oz)
- 2 tsp almond butter (plain, without added sugar) (~⅓ oz)
- ½ cup mango (diced) (~3 oz)
- ½ cup berries, any kind (frozen or fresh) (~2 ¼ oz)
- 2 Tbsp water
- 2 ice cubes (~⅓ oz)
Method
- Peel and cut the mango into small pieces.
- Add all the ingredients into a blender and blitz until smooth.
- Add 1-3 tablespoons of water to get to desired consistency.
- Serve and enjoy.
Spiced oatmeal smoothie
Spicy oatmeal? Sounds like we’re spreading the hygge vibe here. This smoothie also contains buttermilk, a fermented dairy product, supporting healthy bacteria that’ll keep your gut happy.
Spiced oatmeal smoothie
10 min300 kcal
Ingredients
- 2 tsp almond butter (plain, without added sugar) (~⅓ oz)
- 1 tsp honey or agave syrup (~¼ oz)
- ½ tsp vanilla extract
- ½ apple (~2 ¾ oz)
- 3 Tbsp Greek yogurt, plain (low-fat) (~2 oz)
- ½ cup buttermilk (or skim milk) (~4 oz)
- 3 Tbsp rolled oats (uncooked) (~¾ oz)
- 1 ice cube (~⅛ oz)
- a tiny bit of cinnamon
- a tiny bit of raw cocoa powder (~⅛ oz)
Method
- Wash the apple, remove the core and chop it coarsely.
- Put the chopped apple into a blender and blend so that there are only small pieces (you can also use a knife).
- Add the other ingredients (oats, buttermilk, yogurt, cinnamon, cocoa powder, vanilla, honey, almond butter, and ice cubes).
- Blitz on a high power until smooth.
- Pour into a glass or jar.
- Finish with a light dusting of cinnamon on top and enjoy!
Almond mocha protein smoothie
Coffee and mint? Now we’re talking about some solid energy boosting, refreshing flavors to wake you up in the morning or keep you going during the day. We don’t recommend having this one at night just because the caffeine may keep you up at night.
Almond mocha protein smoothie
5 min300 kcal
Ingredients
- 1 banana (~4 oz)
- ½ cup almond milk (~4 oz)
- 1 Tbsp almond butter (plain, without added sugar) (~½ oz)
- 1 ½ Tbsp protein powder (~⅔ oz)
- 2 tsp fresh mint (chopped)
- 1 tsp instant coffee powder (~⅛ oz)
- ½ cup water
Method
- Peel the banana.
- Add all ingredients (mint, banana, almond milk, coffee powder, water, almond butter, protein powder) into a blender and blend until smooth.
What are Meal Replacement Shakes?
Meal replacement shakes are a popular option with people who are taking active steps to lose weight. Some people also use them when they don’t have time to prepare a meal or need to grab quick nourishment on the go.
Skipping meals can rob your body of essential nutrients and is unlikely to further your weight loss goals in the long term. In fact, skipping meals actually appears to increase the likelihood of weight gain.
Swapping your regular meal for a nutrient-rich shake is a much better option. Unlike meal skipping, switching one of your daily meals for a shake will support your goals. It will also help you to avoid hunger, fatigue, and nutritional deficiencies that may impair your immune function and make you more susceptible to disease.
There are hundreds, if not thousands, of meal replacement shakes on the market but many of them fall well short of the mark when it comes to providing adequate nutrition.
Good meal replacement shakes need to provide a nutritional boost that’s comparable to a healthy meal. They also need to help you avoid hunger pangs that may cause you to snack.
With so many options available, it can be incredibly hard to find a good meal replacement shake, and making the wrong decision can be expensive.
Great Shakes! The Top Meal Replacements Reviewed
Here are the preferred meal replacement shakes that are receiving lots of positive customer reviews. There are literally dozens of meal replacement shakes on the market – we could have listed our top 25 or even 30. We feel the top 20 is enough.
PhenQ makes arguably the most popular over the counter natural weight loss supplement. They should know a thing or two about how to formulate a weight loss product.
1. PhenQ Complete Meal Shake
PhenQ is an established weight loss brand that’s responsible for creating one of the most popular diet pills in the world – PhenQ fat burner. Building on its existing success PhenQ has developed a meal replacement shake that has become an instant hit with consumers.
Not only does it work well as a standalone weight management supplement, the new PhenQ shake also makes an excellent companion meal replacement for the original diet pill. The diet shake provides all of the nutrients you would expect from a healthy meal with a fraction of the calories. Replacing one meal per day with one of these great-tasting meal replacement shakes will allow you to burn fat without having to worry about excruciating hunger or energy slumps.
PhenQ Complete Meal Shake could equally be called a fat burning meal replacement.
Ingredients
The PhenQ Complete Meal Shake provides all the essential vitamins and minerals your body needs along with a generous helping of protein.
It’s more than just a meal replacement shake, though. It’s also a weight-loss accelerator. The coconut oil enhances fat burning while the ashwagandha and ginseng extracts invigorate your body, aid clear thinking, and help you to always feel in top form.
Some of the other key players in the PhenQ Meal Shake formulation include:
- Pea Protein
- Vitamin C
- Vitamin D
- Zinc
- Chromium
- Reishi mushroom extract
Vitamins C, Vitamin D, and zinc are especially important because they boost immune function to help you keep fit and well.
Food Facts (Per Shake):
- Less than 300 calories
- 16 grams of protein
- 13 key vitamins and minerals
- Vegan-friendly
Flavor Choices
Some meal shakes only have one flavor. That’s not the case with PhenQ. You have the choice of chocolate, vanilla, or strawberries and cream.
Reasons to Choose PhenQ Meal Replacement Shake
PhenQ meal replacement shakes are the ideal option for men and women from all walks of life. In addition to being vegan, they are Kosha, Halal, non-GMO, gluten-free, and have no added sugars.
PhenQ shake is also low in carbs and keto-friendly. It’s a great addition to any existing weight management plan and even has a 60-day money-back guarantee.
PhenQ Complete Meal Shake Results
The proof of the pudding is in the eating to use a well worn if ironic phrase. The customers that have used PhenQ are very happy with their weight loss results. It is hardly surprising considering PhenQ makes arguably the most popular over the counter natural weight loss supplement. They should know a thing or two about how to formulate a weight loss product.
Usage Costs and Special Deals
PhenQ Shake comes in handy space-saving pouches. Each pouch provides 7 meals for $20.95 – or $2.56 per day making it one the most effective meal replacement shakes, also one of the tastiest and more importantly most effective in terms of weight loss results.
Placing larger orders entails discounts and it’s possible to mix and match the flavors in any combination you wish.
- Buy 2 pouches (14 meals) for $39.90
- Buy 3 pouches (21 meals) for $53.85
The PhenQ website also offers the option to buy via subscribe and save. This entails a further 10 percent discount. However, the customer capacity is limited and there is often the need to place your name on an email waiting list.
2. SuperGreen Tonik
SuperGreen Tonik may seem an odd addition to a list of best meal replacement shakes but it’s a very worthy inclusion. In addition to being one of the most respected supergreens powders on the market, SuperGreen Tonik has already helped many people to lose weight and it can do the same for you.
Supergreens powders harness all the goodness of fruit and vegetables and deliver a nutrient-rich health boost in a glass.
If you have a job meeting your target of five fruits and veg a day or worry your diet lacks vital nutrients, a supergreens powder drink should be right up your street.
However, when it comes to providing weight loss support, SuperGreen Tonik is streets ahead of the competition as well. It provides all the nutrients you would get from a meal and is only 35 calories per glass.
Ingredients
Ever hear about spirulina? It’s a superfood algae that’s so nutritious NASA has used to feed astronauts in space. Standard meal replacement shakes don’t have it but SuperGreen Tonik does.
Spirulina is up to 70 percent protein and is packed with so many nutrients it can help you avoid those dreaded hunger pangs that can be such a diet killer if you try skipping meals.
SuperGreen Tonik also provides L-theanine. It’s an amino acid that boosts mental function and helps you to maintain a positive state of mind.
L-theanine supports weight loss in several ways. Firstly, it helps you to avoid stress eating. Secondly, it appears to suppress fat buildup.
L-theanine also helps you to sleep more soundly. By doing this it regulates the stress hormone cortisol, which is often a contributing factor in weight gain.
SuperGreen Tonik provides four more ingredients that support weight loss:
- Vitamin B6
- Barley Grass
- Protein
- Fiber
Food Facts (Per Serving):
- 35 calories
- 3 grams of protein
- 6 grams of carbohydrate
- 2 grams of fiber
- 21 vitamins and minerals
- 17 health-boosting plant extracts
Reasons to Choose SuperGreen Tonik
If you want to replace one of your meals with a liquid alternative that is ultra-low in calories, SuperGreen Tonik is the best option to choose. With only 35 calories per glass, it’s the perfect option for anyone who wants hardcore weight loss without the risk of nutrient deficiencies.
Usage Costs and Special Deals
Each tub of SuperGreen Tonik provides 30 servings for $87.
Larger orders entail greater savings:
- 3-Month Supply $227
- 6-Month Supply $377
3. Instant Knockout Complete Meal Replacement Shake
Like PhenQ, Instant Knockout is an established brand. Its Instant Knockout Cuts fat burner is very popular with athletically inclined men and women who like to train hard and spend a lot of time in the gym.
Cuts was developed to help professional fighters who needed a hard-hitting fat burner capable of providing a decent blast of energy to support their training needs.
Cuts was an instant success and, since it became readily available to all, the supplement has become one of the most popular fat burners on the market.
However, maintaining an adequate intake of nutrients can be a big challenge during cutting cycles. Top athletes may be able to afford to get help from expert nutritionists but the average person cannot.
In response to requests from top coaches, including mixed martial arts legend Greg Jackson, Cut’s creator, Roar Ambition, developed Instant Knockout Complete.
Instant Knockout Complete is no basic meal replacement shake and, although it was developed to use alongside Cuts, Complete is a nutrient-rich shake that works very well on its own.
Ingredients
It’s no accident that Instant Knockout Complete is one of the best meal replacement shakes for providing protein. It’s one of the main things hard-worked muscles hunger for.
The main protein sources in the shake are pea and soy, two of the best vegan proteins available. In addition to speeding muscle repair, these two healthy proteins also help keep your stomach feeling full.
The formulation also contains oat flour. In addition to being a very good stomach filler, it’s also a complex carb that provides a slow release of energy to help you avoid low blood sugar and energy slumps.
Some of the other key players in Instant Knockout Complete include:
- Chia seed
- Golden Flax Seed
- B Vitamins
- Coconut-derived medium-chain triglycerides
- Organic brown rice concentrate
Visit the Instant Knockout website to get the full ingredient breakdown and a better idea of the benefits the shake provides.
Food Facts (Per Shake):
- 400 calories
- 35 grams of protein
- 35 grams of carbohydrate
- 13 grams of fiber
- Healthy Omega 3 and Omega 6 fats
- 27 vitamins and minerals
Flavor Choices
Unfortunately, in this case, there is only one flavor option but it’s vanilla. If you have to settle for one flavor choice, that’s the one to go for.
Reasons to Choose Instant Knockout Complete Shake
More than a shake, Instant Knockout Complete is a meal in a glass. It has to be. Its target market would not accept anything less.
The formulation is also tough on hunger. It will leave you feeling full and satisfied, with no chewing required. It may be stretching it to call Complete the “food” of champions, but it’s the closest liquid equivalent.
Usage Costs and Special Deals
Instant Knockout Complete is another option that’s sold by the pouch. Each pouch provides 14 servings for $65.
Roar Ambition also gives you the chance to get free shipping if you order an extra pouch or two.