Meal Replacement Shakes (MRS) have been around for many years and have been a part of multiple nutrition/weight loss plans.  So, you may be wondering what our take is on them.  To us, it really depends on the frequency, quality, and reason for your use of them.  They have come a long way in terms of quality and taste over the past few years.

One large benefit to using MRS is they are very controlled in terms of the calories, protein, carbohydrates, and fat they provide.  So, when one is aiming to hit specific targets for these values and keep them consistent along their weight loss journey, MRS would assist with this.  If the taste and texture is also enjoyable, incorporating these shakes into one’s diet could also help with keeping them on track.  If a person can look forward to what they are supposed to eat (or drink), it will obviously make it much easier to stay the course.

Like we mentioned, there are numerous MRS on the market.  Some things we recommend looking for if you decide to look into this option would be to find one providing between 25-30g protein per serving.  Also, ideally, especially if you have a goal of weight loss/fat reduction, we encourage you to look for a product with less carbohydrates than protein, where less than half the grams of carbohydrate are from sugar.  Fat grams should be anywhere from 6-10 grams to assist in providing satiation.  Typically, these shakes will provide between 150-250 calories per serving.  So, most would want to do a double serving or add a snack on the side.

Now granted, we want to be clear that we always would rank a balanced meal through whole foods as the best source of nutrition; however, when in a pinch or if needing more structure with your diet plan, MRS can prove to be a great option.


Shoot for 1 to 1.2 grams of protein per pound of lean body tissue. Don’t know how much lean and adipose/fat tissue you have? Sign up on our member log in portal and we’ll calculate it for you.  Measure and weigh your food for a few days. A food scale is inexpensive and portable and can be purchased at most convenience stores. While most people know what they are eating they rarely estimate the volume correctly. It’s important to know both if you want to avoid frustration when trying to gain or lose weight.