Best Meal Replacement 2025: A Dietitian’s Opinion (10 Brands)

The meal replacement market has changed a lot in recent years. Bland and chemical-based recipes have given way to a variety of new expert brands, offering practical, effective, and even tasty products.

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Even though they are gaining popularity, it is still difficult to get started. And to navigate among the many products available in stores and online.

That’s why I have tested and scrutinized the 10 leading brands of meal replacements available online.

I rated them according to 5 criteria and then selected the 3 best meal replacements.

Be aware that as a dietitian nutritionist and culinary blogger, I give just as much importance to nutritional analysis as to taste.

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Tested and compared brands: Foodspring, Feed, So Shape, Proteinworks, YFood, Saturo, NU3, NG Nutrition, Gerlinea, Shape Republic

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sponsored

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# Best value for money 🥇
> Shape Shake – Foodspring

# Best meal replacement bar
> Feed.Light – Feed

# Best premium meal replacement
> Shake – So Shape

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→ Access my complete comparison chart (Google Sheet)

To determine the brand’s credibility, I considered its establishment year. The older the date, the longer the brand has been around and established itself in the market, despite competition.

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To determine the safety of each meal replacement, I relied on the following 4 sub-criteria.

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These are additives that artificially mimic the sweet taste. They contain no calories. With a sweetening power 200 to 400 times that of refined white sugar, they fuel addiction to sweet taste. Side effects can occur: headaches, bloating, flatulence.

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Additives are part of a product’s composition to enhance its taste, texture, to prevent oxidation, or to preserve a food’s color.

The longer the list of additives, the more difficult it is to read labels and the more worrying it is.

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I preferred meal replacements with a Nutri-Score A. This means they have good levels of protein, fiber, and less fat and sugar.

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Origin

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4. Pleasure

The taste aspect is obviously fundamental to me. If the taste and pleasure are not there, you will have a bad time and won’t maintain regularity. Take it from a dietitian!

I believe we eat with all 5 senses. Therefore, it is essential to consume a meal replacement that is visually appealing, has good dissolution without lumps, and is tasty. This varies for everyone, but for me, it should have a natural taste, not overwhelming.

This score is subjective, as tastes differ from one person to another. However, I had these meal replacements tasted by my partner to have a second opinion.

5. Packaging

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A subtlety concerning the measuring spoon found in powdered substitutes. Some brands choose not to provide it to reduce waste. However, when present, it was recyclable. I did not penalize brands with the measuring spoon. 

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BEST VALUE FOR MONEY 🥇

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With 25 g of protein per shaker, it’s almost as much protein as in 100 g of minced steak, a chicken fillet, or a salmon steak.

This shake is very filling with 8.8 g of fiber per serving, which ranks it second in this category, just after the Feed bar.

We get a low-fat meal with 4.8 g of lipids per serving. And it is excellently digestible since the product is guaranteed gluten-free.

Shape Shake 2.0 is the least sugary meal replacement on the market with 1.2 g of fast sugars per shaker brought by lactose (milk sugar). It contains sweeteners: sucralose, which is controversial, and steviol glycoside, which is less criticized because it comes from stevia.

I found the dissolution in water simply perfect, and the chocolate taste is excellent without being overwhelming.

It is really the best powder meal replacement in terms of flavors, compared to NG Nutrition and Protein Works brands which have a much less pronounced chocolate taste. However, I recommend reducing the water volume to 250 mL to achieve a slightly thicker mix.

The “NZMP Dairy” certification means that the cow’s milk from New Zealand is certified organic and of excellent quality.

One downside, however, is that it contains two controversial additives: potassium phosphate and silicon dioxide.

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The reviews on TrustPilot and Amazon are numerous and excellent, with a score of 4.2. The community is very active on Instagram with 196,000 followers. It is the most-followed brand on this social network (just after So Shape, which remains number one). Check out our full review of the brand for more information.

Its price is €2.33 per meal, which is quite reasonable given the taste and nutritional quality (the average of the 10 substitutes I’ve tested is €3.1 per meal).

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Feed is a French brand launched in 2017 by Anthony Bourbon. Its team consists of around thirty experts, doctors, and nutrition engineers. Feed emphasizes the convenience of consuming its products, which are guaranteed to be rich in protein and fiber, gluten-free, GMO-free, and vegan.

Feed’s launch is recent compared to other brands I’ve tested (ranging from 1994 to 2013). However, its community on Instagram is well-established, with 116,000 followers appreciating the brand’s dynamic, colorful, and precise posts.

From a nutritional standpoint, each 70 g bar provides 251 calories with 14 g of protein, 12 g of fat, 23 g of carbohydrates (including 9 g of sugar), which is very satisfactory.

A 70 g bar provides as much protein (14 g) as two eggs + a plain yogurt. The proteins are plant-based and mixed (soy and pea), which greatly enhances protein absorption and assimilation by the body, even though they are not animal-based.

The fiber content is excellent at 11 g per bar, considering that daily fiber needs are approximately 25 to 30 g.

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Despite the presence of sweeteners (sucralose and maltitol) with somewhat controversial side effects, the taste is not overpowering at all, and I did not experience any unpleasant reactions.

It contains rapeseed oil, which has an excellent balance regarding omega 3, 6, and 9 contributions.

I appreciated the presence of konjac, a tuber native to Asia known for its appetite-suppressing effect, low glycemic index, and role in lowering cholesterol levels.

You start by biting into the chocolate coating, then into the inside of the bar, which resembles a thick mousse. My partner and I really enjoyed the texture of this bar.

The packaging is recycled and recyclable. But beware, as unlike powder boxes, here the packets are individual, making this solution not the most sustainable.

Its price is €3.82 per bar, which amounts to €54.65 per kilo. It is justified by the bar’s excellent nutritional quality with its Nutri-Score A.

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BEST PREMIUM MEAL REPLACEMENT

So Shape is a French brand created in 2013 by two friends, Dr. in Pharmacy Steven Tordjeman and Raphaël Wetzel, a lawyer. The range was designed by food engineers. It features unique 5, 14, or 28-day challenges.

With 23 g of protein per shake on average, the product is almost on par with the Foodspring brand. That’s excellent!

The So Shape brand has the advantage of being low in fats with only 5 g of lipids per serving. It also has a reduced sugar content, averaging around 5.5 g.

Unfortunately, this meal replacement is low in fiber with only 3.3 g per shaker.

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I find that the brand ensures a good handling of each person’s goals, particularly with this concept of challenges from 5 to 28 days, during which one consumes 2 meal replacements and 1 free meal daily.

This brand is very present and active on social media with 274,000 followers on Instagram. Unfortunately, it has few reviews on TrustPilot, with a rather low rating of 3.7.

The price is €4.99 per meal for a 5-day pack, which is quite high. But the price drops when you buy a 14-day pack (€3.66 per meal) or a 28-day pack (€3.16 per meal).

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	Rating / 5	Prot (g)	{{{TEMP_MARK_{{{TEMP_MARK_213}}}9}}}
1. Foodspring	4.2	{{{TEMP_MARK_209}}}	2.33
2. Feed	{{{TEMP_MARK_200}}}	14	3.82
{{{TEMP_MARK_114}}}	{{{TEMP_MARK_201}}}	23.6	4.99
{{{TEMP_MARK_{{{TEMP_MARK_213}}}4}}}	{{{TEMP_MARK_202}}}	20	3
{{{TEMP_MARK_183}}}	{{{TEMP_MARK_202}}}	34	3.99
6. Saturo	{{{TEMP_MARK_202}}}	{{{TEMP_MARK_213}}}	4.75
7. NU3	{{{TEMP_MARK_205}}}	24	1.65
{{{TEMP_MARK_{{{TEMP_MARK_213}}}5}}}	{{{TEMP_MARK_206}}}	{{{TEMP_MARK_193}}}	3.32
{{{TEMP_MARK_{{{TEMP_MARK_213}}}8}}}	{{{TEMP_MARK_206}}}	13	0.61
{{{TEMP_MARK_{{{TEMP_MARK_213}}}3}}}	{{{TEMP_MARK_208}}}	21.7	1.86

For more details on the 10 compared meal substitutes, features, and my ratings, I invite you to consult my comparison table:

→ Access my complete comparison table here (Google Sheet)

The Benefits of Meal Replacements

Meal replacements are low-calorie, meaning the calorie content is lower than our average energy needs for a meal.

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With the direct consequence of weight maintenance or even weight loss.

They are easy and quick to consume. I always advise opting for a meal substitute rather than skipping a meal.

Different Forms of Meal Replacements

• Drink / Shake: Easy to transport and consume, this format is best kept refrigerated. Shake it for a few seconds before opening.
• Bar or Cookie: Just slip it into your handbag, sports bag, or even a pocket; it can be stored at room temperature, and is the most convenient in my opinion.
• Dessert Cream: ideal for those with a sweet tooth, it can be stored refrigerated or at room temperature depending on the brand.
• Soup: a perfect format for facing winter or for a light dinner. With a thicker texture compared to a drink, just heat it before consuming.

• Powder: preferably with a shaker to avoid lumps, mix the powder and a liquid (water, skim milk, or plant-based drink) vigorously.
• Meal: once reconstituted with water, consume within the hour to avoid a second cooking if it has cooled and a loss of nutrients.

Simply replace one or two of the main meals of the day. A meal substitute provides all necessary nutrients, replacing breakfast, lunch, or dinner.

The way to use them depends on their form. Ready-to-use (drink, bar, dessert cream, soup) or to be reconstituted by mixing a powder or a dish with a liquid.

Are meal replacements dangerous?

They are not dangerous if you follow the instructions for use. A meal replacement is meant to replace an entire meal. It can be complemented possibly with a fruit or a plain yogurt. Otherwise, it is self-sufficient and provides all the necessary nutrients for the body’s proper functioning.

If in doubt about their integration into your diet, consult your dietitian.

Are meal replacements effective for weight loss?

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Moreover, if your sleep is disturbed and your morale is low, results are inevitably delayed.

The best dietitian advice I can give you is to take your time to lose weight and forget about drastic diets. Ensure you have a good foundation before consuming these replacements. This way, you will lose weight slowly and sustainably by avoiding the yo-yo effect.

Where to find meal replacements?

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For example, a Gerlinéa product may be sold at a higher price in a small supermarket. In a large supermarket and on Amazon, the price remains relatively close.

Can you make a homemade meal replacement?

It is difficult to make a homemade meal replacement. It will not be as nutritionally complete as a commercial meal replacement.

We would rather talk about a low-calorie, protein snack. I suggest blending 250 mL of semi-skimmed milk or a plant-based drink (unsweetened if possible), 40 g of nuts (almonds), and whey or plant powder for protein.

When to take a meal replacement?

If you want to lose weight or gain muscle mass, replace 2 meals a day with meal replacements: breakfast and lunch or dinner as you choose. However, if you want to maintain your weight, one meal replacement per day is sufficient, at noon or in the evening.

Meals without replacements can then be classic and balanced: a plate with 25% animal proteins (unless you are vegetarian), 50% vegetables, and 25% whole grains. It is possible to add a fruit and/or an unsweetened dairy product depending on your appetite. 

How long can you take meal replacements?

I advise consuming them for one month and checking in with a dietitian. It is not trivial to change your eating habits or to consume meal replacements. That’s why you need support to ensure your lifestyle remains healthy. And that the consumption of meal replacements occurs under good conditions.

Can you gain mass with a meal replacement?

The high protein content allows you to lose fat mass. Obviously, physical activity optimizes muscle mass gain, but it still needs to be suitable. Not everyone likes running, hence the importance of finding an activity you like/can practice.

Ready to start? There are contraindications to consider. Children and adolescents, pregnant and breastfeeding women, the elderly, and people with eating disorders (bulimia, anorexia) should not consume them.

Not all meal replacements are equal in terms of nutritional quality and taste. Take the time to read the labels. Indeed, we become what we eat… Makes you think, doesn’t it?

Depending on the type of meal replacement, your hunger and the time of day, you can of course add a portion of vegetables, a fresh fruit, and/or an unsweetened dairy product. 

But normally a meal replacement allows you to provide all essential nutrients and minerals, there’s no need to eat more.

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• Each day, our protein needs are about 1g/kg of body weight. For example, a 60 kg adult will need about 60 g of protein.
• We need 20 to 25 g of fiber each day. They are mainly found in whole grains, fruits, and vegetables.

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