Diet shakes Plans

July 7, 2017
U.S. News & World Report has

meal replacement shakesIf you are eating 5 – 6 small meals per day and/ or following a low carb diet/ high protein diet, it may not always be possible or practical to prepare or eat low fat meals consisting of protein and complex carbohydrates. Although whole food should always be your first choice, when the situation does not allow, a meal replacement/ protein shake is healthier than filling up on junk food or skipping a meal altogether. If you can have a chicken salad or tuna sandwich, it is better to choose these options.

When going for a meal replacement, limit yourself to shakes, since meal replacement (MRP) and protein bars tend to be high in sugar. Note: It is not advisable to replace more than 2 of your 5/ 6 meals with protein shakes. To find out which are the 7 best meal replacement shakes go here or to make your own check out .


Meal replacement shakes or protein shakes are:

  • More practical either at work or while on the run. Therefore, if you can, keep a tub of protein powder/ MRP shake at work or get a protein shake from a juice bar.
  • Reduce the need to think about food during the day.
  • Calorie counting has already been done.


There is a difference between meal replacement shakes and protein shakes. It is important to recognize the difference between shakes, as there is a big difference in calorie content between meal replacement shakes and simple protein shakes (read more about ).

Meal replacement shakes and other meal replacements such as bars, soups, puddings and other snacks are designed to REPLACE one or two of your daily meals. Meal replacement shakes are specially formulated for weight loss and weight maintenance. These shakes are designed to give you a wide range of essential nutrients in a low calorie meal substitute, rich in proteins and low in carbohydrates (typically 2:1 ratio). A good MRP shake contains both carbohydrates and protein and between 200 and 400 calories.

Meal Replacement Shakes

Protein Diet Shakes

Complete meal. Can replace a meal.

Not a complete meal. Cannot replace a meal. Supplement/ snack designed to supply you with high quality proteins.

Provides balance of carbohydrates, protein and essential nutrients.

A true “protein shake” is only protein. Little or no carbohydrates. Most common protein sources are whey, eggs, soy, and casein.

A serving may contain between 200 – 400 calories.

A serving typically contains less than 200 calories.

Specially formulated for fat-reduction, weight loss, and weight maintenance.

Supplement to your diet plan.


Meal replacement foods and protein shakes do not have any special fat reducing or muscle building properties. They are simply powdered foods, supplementing an existing healthy diet – not replacing it. These products are not superior to whole foods. Your metabolism increases when processing and digesting whole foods, but does this to a much lesser degree when processing liquid foods.


For maximum weight loss using meal replacements and for weight maintenance:

  • Unless you are the supervision of a doctor, limit the use of meal replacement shakes to no more than two meals (or one meal and one snack) per day.
  • Meal replacement shakes should contain at least 200 calories and good balance protein, carbohydrates, dietary fiber, the essential vitamins and minerals your body requires. This is important, as meeting your nutritional requirements will help avoid adverse effects to your health and prevent hunger.
  • Use meal replacement shakes for the most troublesome meals. For example, if you skip breakfast or worse indulge in donuts and alike, swap it for a meal replacement shakes. If you’re too busy and usually miss lunch or surrender to the convenience foods swap it for a meal replacement bar. If the thought of making a healthy dinner from scratch makes your head spin or you succumb to the munchies in the evening, try a meal replacement.
  • Use when convenient. Depending on how pressed you are for time, some days you might use two meal replacement shakes on others one or none. Try to limit meal replacements to those times when it’s either that, nothing or fast food. The point of meal replacement shakes is to ensure you stick to your calorie intake.
  • Avoid boredom by using different products. Try different meal replacement shakes and other meal replacement products to add variety.
  • Go for fresh fruit and vegetables when you can. Fruits make for great snacks and provide valuable natural nutrients and fibers in a way man-made foods can’t.
  • Maximize weight loss by ensuring your “normal” meals are nutritionally balanced. Your meals should consist of protein, healthy fats and carbohydrates. This translates into vegetables, meat/ tofu/ legumes and starches such as potatoes (optional).


When buying a meal replacement shake or protein shake powder, consider the following points:

  • You need to be able to mix the powder with water, juice or milk.
  • Meal replacement shakes should offer a proper balance of calories from protein, carbohydrates, dietary fiber, and all the essential vitamins and minerals.
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