Meal replacements have become increasingly popular for their convenience and portability. Most people wonder if these meals are truly safe and healthy options. Registered dietitians advised us to get their take on whether meal replacements can be part of a balanced diet. Let’s clarify what meal replacements are. As the name suggests, they are products designed to take the place of a regular meal. Common forms of meal replacements include:
- Protein shakes or smoothies
- Protein bars
- Powdered shake mixes (e.g. Huel, Soylent)
- Ready-to-drink liquid meals
These products aim to provide complete, balanced nutrition in a portable, quick way. Most contain protein, carbs, fat, vitamins, and minerals tailored to substitute for a meal.
Are they nutritionally sound?
When asked if meal replacements provide sufficient nutrition, dietitians agree they can be nutritious options depending on the product. “Many meal replacements are formulated to provide a balanced macro and micronutrient profile akin to a regular meal,” says Toby Amidor, MS, RD. “Just check the label to ensure it provides ample protein, fiber and healthy fats while limiting added sugars.”
If choosing a shake or powder, Julie Upton, MS, RD recommends aiming for at least 15g protein, at least 5g fiber and less than 15g sugar per serving. She cautions to avoid products with artificial sweeteners and high amounts of processed ingredients. “Look for options with whole foods like nuts, seeds and greens over artificial junk,” suggests Upton.
Convenience factor
One of the biggest draws of meal replacements is their grab-and-go simplicity. “They provide portion control and nutrition in a handy package when you’re pressed for time,” explains Amidor. Upton agrees they can serve busy schedules: “Meal replacements have a place for those constantly on the go. They take minutes to make and you can drink them en route versus sitting down for a meal.”
For healthy, low-fuss meals, both dietitians recommend considering options like Huel, Soylent or several other choices that come in powder or ready-to-drink form. “Powders are convenient to toss in a bag and mix with water when needed,” says Amidor. Upton also likes bars as a meal replacement when traveling.
When chosen carefully, meal replacement products can be a safe, nutritious solution for occasional busy days. Both experts suggest looking for options with high-quality ingredients and avoiding overly processed bars and shakes. Huel, Soylent and Ample represent good ready-to-drink or powdered choices. But for everyday health, it’s ideal to get nutrients from whole food sources. View meal replacements as an emergency stand-in, not total meal domination. With smart choices, they can be a dietary asset. Don’t be afraid to try out a few until you discover your perfect complete meal shake. With so many great options now available, you can enjoy the convenience of complete nutrition wherever your day takes you.