Meal replacements — like bars or shakes — can be a convenient way to get a meal on the go, but are they healthy and safe? Let’s explore some of the pros and cons to get to the bottom of meal replacements and if they should be part of your diet.

What Is a Meal Replacement?

We are going to start with the basics. Meal replacements include a wide range of products that are designed to give you a meal’s worth of nutrients quickly in case preparing a meal yourself is not an option.

Some meal replacements come as a powder that can be mixed with water or milk to create a shake or smoothie. Other meal replacements are pre-made smoothies or shakes, while others are like granola bars. Examples of common meal replacements are Premier Protein, Orgain, Optifast, Slimfast, 310 Nutrition, and more.

The common thread with all of these products is that they contain about 200 to 400 calories and usually are packed with macronutrients — protein and fiber — along with micronutrients — vitamins and minerals — that you would usually get through a meal.

Are Meal Replacements Good for Me?

Now let’s move onto the bigger question: Are meal replacements good for you? This question really depends on how you use meal replacements and your unique health situation. But we will review some of the pros and cons of including meal replacements in your diet.

Pros of Meal Replacements

  • They can help you get additional fiber or protein. If you aren’t getting enough fiber or protein in your diet, a meal replacement can be an easy way to help you get more of those nutrients in your diet. This could be especially true for vegans, vegetarians, or individuals with strict diets.
  • They could help you avoid unhealthy meals. A meal replacement could be the better option when compared to some of your meal choices — like fast food or highly processed food. If you’re in a hurry, it may be better to reach for a meal replacement instead of turning to other options.
  • They are fast and easy. This is perhaps the most obvious benefit of a meal replacement. They are quick and easy, so you can get in calories and nutrients if you’re on the go or don’t have time between meetings.
  • They could help you cut down on calories. Meal replacements are often known to help people lose weight. This could be the case because meal replacements may contain fewer calories than the meal you might eat. Fewer calories could help you lose weight. However, meal replacements are not a quick fix to lose weight, which we will discuss more later.
  • They make a great pre- or post-workout snack. Because meal replacements contain protein and other nutrients, they can help you fuel your workout or recover from a workout.
  • They are great for those who aren’t breakfast people. Breakfast can be difficult for some people. As a result, many people skip breakfast altogether. But breakfast really is an important part of your diet. A meal replacement is a better alternative than no breakfast for most people.

Cons of Meal Replacements

  • There are a lot of options out there. When it comes to meal replacements, you have to be careful because there are many different options out there. Some are high in protein while others are high in carbs. It can be difficult and even overwhelming to navigate your options and find what’s best for you.
  • They could contain unhealthy ingredients. The nutritional value of meal replacements can vary significantly. Some might have a lot of fillers, added sugars, refined carbs, or other ingredients that don’t provide any nutritional value at all. To overcome this hurdle, we recommend reviewing the nutritional labels and ingredient lists carefully.
  • They aren’t a long-term solution for weight loss. As we mentioned previously, meal replacements could help you cut down on calories to lose weight. Many people turn to meal replacements to drop some pounds, relying on meal replacements for several days or a few weeks. This can help kickstart your progress, but it’s not a diet change you can continue forever. Losing weight and keeping the weight off requires making additional lifestyle adjustments that you can maintain throughout your life.
  • They don’t fix bad eating habits. Building off of our last point, meal replacements cannot fix underlying eating habits. For example, if you turn to sugary snacks when you get hungry, you may need to eliminate these foods from your pantry to help address the issue instead of buying more meal replacements.

So the bottom line here is that meal replacements can be beneficial for you to help you achieve balanced nutrition throughout the day. However, they are not a quick solution to weight loss or changing your eating habits.

How Do I Find the Right Meal Replacements for Me?

Now that we’ve reviewed some of the pros and cons of meal replacements, let’s discuss how you can navigate meal replacement options.

  1. Talk to a dietitian. You can always turn to a registered dietitian to help you determine what meal replacements — if any — are right for you. There are endless options out there and talking with someone can help you navigate those options.
  2. Consider general nutritional guidelines. Generally you should look for meal replacement products that provide actual nutritional value. For example, at least 15g of protein or 3g of fiber. Make sure the labels are free from added sugars, corn syrup, hydrogenated vegetable oils, and more.
  3. Track daily nutrition on EatLove. On EatLove, we calculate your daily nutritional needs based on your lifestyle and your goals. Then, our system generates suggestions to help you build balanced meals day after day. We have many meal replacement products in our database, and you can plan your meals to include them. Within our system, you can see the nutritional value of meal replacements and how they contribute to your nutritional plan.

Want to see EatLove in action? Sign up for a free trial of our platform today and see how meal replacements could fit into your diet.