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Whether you’re trying to gain muscle for a bodybuilding competition or to lose weight to live a healthier lifestyle, the best meal replacement shakes could be a convenient and nutritious option. Regarding food, it usually feels like you have to choose one or the other, as most suitable choices aren’t healthy, and most healthy ones require a lot of preparation. But meal replacement shakes are busy, health-conscious individuals’ dreams since they’re chock full of nutrients and easy to make. They might even be more affordable than going to a fast-food restaurant.
As a public health professional and writer, I’ve researched and written hundreds of articles on supplements and nutrition. Since 2015, I’ve used my writing to educate individuals about health and wellness best practices, as I realize that many of us don’t know what to look for.
Therefore, we’ll share the 10 top meal replacement shakes across different categories in this roundup. Plus, we’ll share some tips you’ll want to think about before you make your purchase.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
How We Chose the Best Meal Replacement Shakes
The Breaking Muscle team members aren’t strangers to supplements. From dozens of pre-workout mixes to protein powders to popular creatine supplements, we’ve become familiar with which supplements are worth the money and which are better to skip. We knew what to look for in our hunt to select the best meal replacement shakes.
We based our initial list on what some of our team and their fitness network raved about. We then hit the internet to see which options stood out based on customer reviews and in-depth research. Once we reviewed a few from there, we began weeding out any item that didn’t meet our criteria, such as having high-quality protein, carb, and fat sources, low sugar content, and more. The products that made our list checked all of these boxes.
Our Top Picks for the Best Meal Replacement Shakes
Best Meal Replacement Shake Overall: Transparent Labs Mass Gainer
4.5
- Number of servings: 15
- Price per serving: $5.33
- Calories per serving: 730 to 750
- Protein per serving: 51 to 53 grams
- Fat per serving: 13 to 14 grams
- Carbohydrates per serving: 106 to 110 grams
Pros
- Natural ingredients
- Third-party tested
- Excellent taste
- Dissolves well
Cons
- Pricey
- Not for vegans or those with a tree nut allergy
Want to know what’s annoying? I was looking for meal replacement options and came across the words “proprietary blend” on the ingredients list. When trying to find something that can help you meet your nutritional needs, you want to know exactly what ingredients you’re getting and how much is in a serving.
In addition, you want to feel confident that your ingredients are clean and free of GMOs, artificial sweeteners, gluten (if you have celiac disease or gluten intolerance), and more. While this is rare, Transparent Labs Mass Gainer is one product that checks all of those boxes. It’s not only our top pick for the best meal replacement shake overall but also made our list of the best mass gainers.
If you’re trying to gain weight and build muscle, you’ll need to consume more calories, and Mass Gainer doesn’t have a shortage. This product contains approximately 750 calories per serving and has an abundant supply of carbohydrates (106 to 110 grams), protein (51 to 52 grams), and fat (13 to 14 grams).
It also has minerals like calcium and iron, so you’re getting a complete meal. Calcium helps to preserve muscle mass, and iron is needed to store oxygen in muscle tissue, making this a solid meal replacement. (1) The three grams of creatine is the cherry on top, as this supplement may increase lean muscle mass and exercise capacity. (2) three to five grams of creatine is the recommended daily dose. (3)
Mass Gainer uses natural ingredients, like organic tapioca maltodextrin and grass-fed whey protein concentrate, to provide these nutrients. According to their third-party tester, Elite Manufacturing and Packaging, 50.8 percent of their formula is tapioca maltodextrin. A 2022 study found that tapioca maltodextrin not only digests well but may also reduce HbA1C levels in prediabetic individuals and normoglycemic participants (i.e., those with an average concentration of glucose in the blood). (4) For clarity, HbA1C refers to glycated hemoglobin, created when the sugar in your body attaches to your blood cells.
More than 31 percent of their formula comprises grass-fed whey protein concentrate, which also has benefits. One study established that 25 grams of whey protein maximizes protein synthesis and may support muscle hypertrophy with consistent resistance training. There’s more than double that amount of protein here, so seeing gains doesn’t sound too far-fetched. One buyer said, “I have taken the Mass Gainer for about three weeks and gained roughly 3 pounds.”
But what if you’re not trying to bulk up? Could this still be a practical choice for you? The short answer is yes. Mass gainers like Transparent Labs Mass Gainer are excellent sources of macronutrients. The protein and carbs can make you feel full and help you avoid those unhealthy snacks that seem to call your name when you’re hungry. However, I’d recommend consuming a smaller serving if you’re not trying to gain weight.
There are two flavors of Mass Gainer; based on customer reviews, both taste good. One of our Breaking Muscle team members tested the Chocolate Glaze Donut flavor and said it tastes like a donut. She also noted that it dissolved well, which is a plus. Add two scoops (equal to one serving) to 16 ounces of milk and drink up.
However, do note that this pure product isn’t cheap. One 15-serving container costs $79.99, which isn’t cheap. At $5.33 per serving, this is easily one of the more expensive meal replacement shakes on this list. Still, it’s cheaper than many fast food options. It’s dietitian-recommended and good enough for athletes based on its Informed Choice certification. These qualities are precisely why we consider this the best meal replacement shake overall.
Best Meal Replacement Shake for Weight Loss: PhenQ Complete Meal Shake
3.5
- Type of protein: Whey protein concentrate
- Cost per serving: $2.99
- Calories per serving: 180 to 190
- Protein per serving: 16 to 17 grams
- Flavors: Chocolate, Strawberry & Cream, Vanilla
Pros
- Includes 13 vitamins
- Vegetarian-friendly
- Three flavors
- 60-day money-back guarantee
Cons
- Only available online
- Few product reviews
While meal prepping can help you be more successful with weight loss, it’s difficult for those with multiple obligations to do so consistently. It can easily take several hours to make a week’s worth of low-calorie meals, so what are you supposed to do if that’s not feasible? Well, this is where the PhenQ Complete Meal Shake comes into play. It’s only 190 calories but still provides 13 vitamins and 16 grams of whey protein concentrate. With a lower calorie count than others on this list, it could be an attractive option for those wanting to lose weight.
Micronutrients like Vitamins A, B12, C, D, and E, as well as pantothenic acid and thiamin, can help grow and develop our muscles and turn food into fuel. Even further, a lack of some of those vitamins, like B12, is associated with obesity. It’s critical to get enough of these nutrients if you want to maintain a healthy weight. (5)
PhenQ also includes Digezyme, a multi-enzyme complex, in their formulation. These digestive enzymes (amylase, protease, cellulase, lactase, and lipase) help break down lipids, carbohydrates, and protein so you can adequately absorb the included nutrients. (6) Carb10, a carbohydrate source derived from pea starch, further helps digestion without spiking blood sugar levels.
Other beneficial ingredients, like gluten-free oat flour and flaxseed powder, make PhenQ an excellent choice for those trying to lose weight. Oats increase satiety-related hormones, potentially making you want to eat less. Flaxseed is associated with weight reduction in overweight and obese individuals. (7)(8)
The PhenQ Complete Meal Shake has a lot going for it, but like all things, it will not check everyone’s boxes. For instance, while it’s suitable for vegetarians, the addition of milk makes it a no-go for vegans or those with lactose intolerance.
In addition, it isn’t easy to find actual customer reviews on their product, which could be a turn-off for potential consumers. PhenQ offers a 60-day money-back guarantee if you’re unhappy with your results. However, a refund is only issued if you return an unused package. Therefore, if you purchase all three flavors, you may have to think twice about opening each one.
One package costs about $20.95 and only contains seven servings, making it about $2.99 per meal. You’d need at least four packages to get almost a month’s worth, so you must plan accordingly. Mix one to two scoops of PhenQ Meal Shake with eight or 16 ounces of water or dairy-free, unsweetened milk to drink. However, remember that one scoop equals one serving, so if you double it up, is it still considered a good meal replacement option