How To Use Meal Replacements

No time for dinner prep, eating on the go, or simply want a quick and easy way to get balanced nutrition that supports weight management? Meal replacements may be your answer! Meal replacements have become increasingly popular among those juggling busy schedules who want to simplify meal planning or seek a structured approach to weight management. And as a naturopathic physician, I see many patients succeed with them when they’re used strategically alongside whole-food nutrition. 

If you’ve ever wondered how to use meal replacement shakes for weight management, how many shakes a day is appropriate, or even whether they are healthy, this guide will help you make informed choices. 

Key Takeaways

• Convenience + Balance: Meal replacements offer a quick, nutrient-dense option for busy individuals seeking simplified, balanced nutrition.
• Complete Nutrition: High-quality products provide protein, healthy fats, carbohydrates, fiber, vitamins, and minerals to effectively stand in for a complete meal. 
• Weight Management Support: Meal replacements may help control calories and support a healthy weight when guided by a healthcare professional.
• Quality Matters: Choosing meal replacements with adequate protein, balanced macronutrients, fiber, and minimal artificial ingredients is essential. 
• Use Meal Replacements Strategically: Meal replacements are most effective when paired with whole foods, rotated for variety, and used mindfully rather than as the sole source of nutrition. 

What Are Meal Replacements?

Meal replacements are pre-formulated foods or beverages designed to provide all three macronutrients (protein, carbohydrates, and healthy fats) and micronutrients (vitamins and minerals) typically found in a balanced meal. Unlike protein powders, which are often used for muscle recovery or as a supplemental source of protein, meal replacements are designed to take the place of an entire meal.

Meal replacements typically come in one of three forms:

• Shakes: among the most convenient forms of meal replacements, shakes are ready-made, portable, and often fortified with fiber and essential nutrients
• Powders: powders are versatile — you can mix them into a glass of water or blend them with fruits, veggies, and nut butter into a nutrient-dense smoothie 
• Bars: while incredibly convenient with portion-controlled calories and nutrients, keep an eye on the nutrition label for excess added sugar and artificial ingredients found in some meal replacement bars 

Pros Of Meal Replacements

Meal replacements can be easy, convenient ways to meet your body’s nutrient needs when you don’t have time to prepare a meal or want a simple way to control the calories and nutrients you consume. The pros of meal replacements include:

• Full of nutrients: High-quality meal replacements are fortified with vitamins, minerals, antioxidants, and protein, helping ensure balanced nutrition even on busy days
• Calorie control: Many meal replacements are low in calories, making them helpful in controlling calorie intake when managing weight 
• Added fiber: Fiber supports digestion, satiety, and blood sugar balance¹ 
• Proven weight loss support: With set numbers of calories, meal replacement programs can be effective tools for weight loss, especially for those seeking simple and consistent nutrition²
• Convenience: They reduce decision fatigue, simplify meal planning, and can be eaten on the go 
• Supplemental nutrition: Provide an easy way to boost nutrition for people recovering from injury or illness, or those who have trouble meeting their nutrition needs

Cons Of Meal Replacements

While meal replacements are helpful, they aren’t perfect for everyone, and some are better than others. As a naturopathic physician, I generally recommend getting your nutrients through whole foods when possible before turning to meal replacements. Potential drawbacks of meal replacements include: 

• Artificial ingredients: Some meal replacements are high in sweeteners, artificial flavors, and preservatives
• Variable quality: Not all meal replacements are created equal — always check the nutrition label for protein, fiber, and other essential nutrients
• Too few calories: Some products provide very few calories, which can leave you feeling hungry and unsatisfied
• Lack of whole-food synergy: Whole foods contain enzymes and phytonutrients not found in meal replacements
• Taste fatigue: Relying on shakes or bars for meals can become monotonous

How To Incorporate Meal Replacements Into Your Routine

The simplest way to incorporate meal replacements into a healthy diet is to swap one meal — often a breakfast or lunch — with a shake or bar. While many meal replacements contain adequate nutrients to serve as a meal, you can pair them with other whole foods to further boost calorie or nutrient content. Try adding a piece of fruit, veggies, nuts, or seeds to up the nutrient diversity and keep things interesting.

Avoid getting bored eating the same meal replacements every day by rotating flavors, brands, or even forms (shakes, powders, or bars). If you use meal replacement powders, experiment by blending them with leafy greens, fruit, chia seeds, or nut butter to customize the flavor and nutrients. 

Meal replacements often work best when used alongside food rather than as a total food replacement. Limit their use to one or two servings daily unless advised by your healthcare professional. 

When to Use Meal Replacements

Knowing when and how to use meal replacements can help you achieve your goals. Meal replacements may be useful when you’re aiming for:

• Weight management: Using meal replacements as directed by your healthcare professional can help control caloric intake and support weight management.
• Quick nutrition: When time is tight, meal replacements help you avoid skipping meals or grabbing low-quality fast foods. Supplement with fresh fruit, veggies, or nuts for a more substantial meal on the go.
• Post-workout support: High-protein, nutrient-balanced shakes help replenish energy and support muscle recovery after exercise. Look for meal replacements with at least 20 grams of protein and free of sugar substitutes — real carbs help replace your glycogen stores after a moderate to high intensity workout!³
• Digestive recovery: Meal replacement shakes can be gentler on the stomach during periods of digestive sensitivity. If you’re recovering from gastrointestinal upset, choose meal replacements that are lower in fiber and easily digestible. 

How To Choose The Right Meal Replacement

With so many meal replacements on the market, choosing the right one can feel daunting. Here’s what to look for when choosing a high-quality, nutritionally balanced meal replacement: 

• Adequate protein: Choose meal replacements with between 15 to 30 grams of high-quality protein per serving to support satiety, metabolism, and muscle mass. High-quality proteins include plant-based options such as pea, soy, or hemp, as well as animal-based whey protein. 
• Balanced macronutrients: Balanced meal replacements offer all three macronutrients — protein, carbohydrates, and healthy fats. 
• Minimal artificial ingredients: Choose those that are free of artificial colors, flavors, and fillers when possible. If you’re using a meal replacement for recovery after a moderate-to-high intensity workout, opt for one without artificial sweeteners. 
• Added fiber: Aim for at least 3 to 5 grams of fiber per serving to support fullness and gut health. More is better!
• Vitamins and minerals: High-quality meal replacements contain essential vitamins, like B12, D, and C, calcium, magnesium, and other trace minerals. 
• Flavor and texture: Taste and texture matter — you’re more likely to stick with a product that you genuinely enjoy.
• Diet compatibility: Consider your dietary needs when choosing a meal replacement. Gluten-free, dairy-free, keto-friendly, and plant-based options are widely available. 

Final Thoughts And Safe Use 

Meal replacements can be a powerful tool for simplifying nutrition, supporting weight management, and providing nutrient-dense meals when you’re short on time. High-quality meal replacement powders, shakes, and bars offer balanced nutrition in a set number of calories. 

While convenient, meal replacements shouldn’t be used to replace all meals and snacks unless advised by a healthcare provider. Limit your use of meal replacements to one or two daily. Individuals with chronic health conditions and those who are pregnant should consult their physician before using meal replacements. 

As a naturopath, I always recommend getting your nutrients from food first before turning to supplements or meal replacements. But when time is tight, or you’re seeking a quick way to get balanced nutrition, high-quality meal replacements can help you meet your goals!

References:

1.  Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020;12(10):1-17. 
2. Astbury NM, Piernas C, Hartmann-Boyce J, Lapworth S, Aveyard P, Jebb SA. A systematic review and meta-analysis of the effectiveness of meal replacements for weight loss. Obes Rev. 2019;20(4):569-587. 
3. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14(1).