Vegan Meal Replacement Shakes
Table of Contents
Vegan meal replacement shakes have become increasingly popular in recent years.
Thanks to the rise of plant-based eating and our increasingly hectic modern lives, many people turn to meal replacement options to get the nutrition they need.
But what exactly are these meal replacement shakes, and how beneficial are they? Can we genuinely substitute real food for such shakes and still be healthy? More importantly, what are some good vegan meal replacement ideas you can try right now?
Read on to find out.
What Are Meal Replacement Shakes?
Meal replacement shakes are precisely as they sound:
Liquids you would consume instead of sitting down for a traditional meal. Vegan meal replacement shakes are the plant-based options you could have if you don’t want to consume any animal products.
The goal of a meal replacement shake isn’t just to provide you with some calories. Instead, these shakes should provide a healthy blend of protein, carbs, fats, fiber, and micronutrients. (1)
Meal replacement shakes are a great option, and many people enjoy them because of their unique benefits. Most notably:
Simplicity – instead of finding the time to cook a meal and eat it, you can put together a quick shake and enjoy it on the go.
Nutrition – consuming meal replacement shakes is a great way to get more vitamins, minerals, and fiber. Not everyone enjoys eating fruits and veggies but adding them to shakes is a neat way of boosting your nutrition without thinking about it. Berries, bananas, apples, pears, spinach, kale, and celery are all fantastic options.
Satiety – the great thing about meal replacement shakes is their satiety. Since you’re free to add fruits, veggies, and other satiating foods, a meal replacement shake can fill you up well and keep you feeling full for hours.
Considerations For The Best Meal Replacement Shake
Choosing the right meal replacement shake might seem easy, but there are many options to pick from. We’ll go over four great options below, but I’d like to spend a few paragraphs on what you should look for.
Despite having many choices, there are plenty of meal replacement products you should avoid. They don’t provide you with the nutrition you need but instead load you up on cheap carbs, additives, and fillers.
A good meal replacement shake mimics the contents of a healthy and balanced meal. Since you’ll be replacing meals with it, it’s only fair for it to deliver the same benefits for you. So, make sure it meets the following criteria:
Your meal replacement shake should offer at least 15 grams of protein per serving. The nutrient is essential for good health, post-workout recovery, muscle growth, and satiety. (2)
Getting enough carbs from your meal replacement shake is essential. Carbohydrates are the primary source of fuel for the body, they provide glucose for the brain, and we need them for good health.
Contrary to popular belief, not all fats are bad for us. We need some fats to maintain good health, produce hormones, keep our cells healthy, and much more. A good meal replacement shake should offer some monounsaturated and polyunsaturated fats. (3)
Fiber is a type of carbohydrate that maintains gastrointestinal health and keeps us regular in the bathroom. Research shows that we also need fiber for good cardiovascular health and bathroom regularity.
Vitamins and Minerals
The body needs over 25 vitamins and minerals to stay healthy. Your meal replacement shake should ideally offer at least some of them.
Calories are the energy we get from food and beverages. Your meal replacement shake should offer a decent number of calories per serving, which will help you maintain a healthy weight and have enough energy to tackle each day
Kate Farms Komplete Meal Replacement Shake
Four Fantastic Vegan Meal Replacement Shakes
1. PhenQ Meal Shake
PhenQ is a 100 percent plant-based meal replacement shake. The product is designed to replace an entire meal by providing all the nutrition your body needs. The best part is, it offers no animal products but still tastes great.
Each serving of PhenQ provides you with 24 essential vitamins and minerals and 16 grams of protein to support your health and fitness goals. The product comes with two flavor options:
Aside from being a nutritious option, PhenQ is a fantastic meal replacement tool because it doesn’t have too many calories but curbs our sweet tooth.
The only downside is that PhenQ and most other such products only offer sweet flavors, which might not be ideal if you want a savory meal replacement shake.
2. Kate Farms Komplete Meal Replacement Shake
Kate Farms offers balanced meals in a bottle. Unlike many meal replacement shakes out there, the ones from Kate Farms offer plenty of protein that supports muscle growth, recovery, and our overall health.
Aside from protein, the Komplete meal replacement shake offers plenty of other essential nutrients, which support our health and well-being. Specifically, the shake provides 24 vitamins and minerals, some heart-healthy fats, and good carbs to support your performance and well-being.
3. Orgain Organic Meal Powder
If you’re looking for a vegan meal replacement shake that offers lots of high-quality plant protein, Orgain’s organic powder is a fantastic option. This product features a respectable 20-gram protein dose per serving, but it also offers complex carbs and much-needed fiber.
The organic meal powder is also a good source of vitamins and minerals that play an essential role in our health, well-being, and fitness outcomes.
4. Garden of Life Raw Organic Meal Shake & Meal Replacement
The meal shake from Garden of Life is fantastic because it’s lighter on calories but still offers plenty of nutrients that support our health, well-being, and exercise performance. Specifically, these shakes provide 20 grams of protein, 14 grams of carbs, and two grams of fats in each scoop. They are also rich in vitamins, minerals, fiber, and natural antioxidants that prevent oxidative stress.
Thanks to the lower calorie content and high amount of protein, Garden of Life’s organic meal shake is perfect for those looking to shed some weight.
1. Shao, A. (2017). Role of meal replacements on Weight Management, health and Nutrition. IntechOpen. Retrieved from https://www.intechopen.com/chapters/53173.
2. Zeratsky, K. (2020). Can protein shakes help with weight loss? Mayo Clinic. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/protein-shakes/faq-20058335.
3. Fats and cholesterol. The Nutrition Source. (2019). Retrieved from https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/.