How Many Meal Replacement Shakes Can You Drink Per Day?

How Many Meal Replacement Shakes Can You Drink Per Day?

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Last Updated on May, 2022

A meal replacement shake is a great and convenient supplement that has all kinds of great nutritional benefits. But, it also has its risks and disadvantages if you don’t drink it properly. There’s a lot to know before making meal replacements a part of your diet.

If you’re looking to know what these things are, we’re here to help out. That said, one of the most important things to know about is how many meal replacement shakes can I have a day. Too much of anything is bad for you, which also applies to these supplements.

To make sure you avoid any digestive health risks, continue reading to learn more about these shakes. Depending on certain factors, we’ll be diving deep into what they are, how they can help you, and how many you should drink.

What Are Meal Replacement Shakes?

Woman Making Her Own Meal Replacement Shake

Many people aren’t entirely familiar with what these shakes are and often confuse them with protein shakes. The truth is that a protein shake is entirely different from a meal replacement shake. 

While protein supplements focus on providing protein, meal replacements offer a bit of everything.

These nutrients include extra calories, protein, vitamins, and minerals, along with so much more. As their name suggests, drinking meal replacement shakes is an alternative to eating meals. Depending on which shake you get, they offer the same benefits as a complete meal.

If you’re usually busy or too tired to make food, these are ideal for replacing meals in a way that won’t affect your overall health. But, they’re only good if you find the right one for yourself. That said, here’s how you can find the best tasting meal replacement shake suited to your needs. 

Things To Know Before Buying A Meal Replacement Shake

A Girl Drinking Meal replacement shakes for weight loss

The only thing you need to know is that not every one of these shakes is good. There are lots of options out there that have more disadvantages than advantages. They won’t do you any good, which is why there’s no point in wasting money on them.

Instead, you need to take time and learn how to get the best meal replacements for yourself. That said, here are the things you should keep in mind while choosing meal replacement shakes to drink:

Artificial Ingredients

Artificial sweeteners and ingredients are bad for your health if consumed regularly. That’s why we recommend finding shakes that don’t have any of them, especially if you’re looking to take on a meal replacement diet.

It’s still acceptable enough for those looking to use them as a healthy snack. However, those who want to make them a big part of their daily diet should find an option that doesn’t have any ingredients from artificial sources inside of it.

Nutritional Value

One of the most important things you’ll have to watch out for is the nutrients your meal replacement shake offers. You must get a shake that can offer everything you need. This includes more protein, vitamins, fiber, minerals, etc.

Specifics such as whey protein, digestive enzymes, healthy fats, and added vitamins are essential to keep track of. Without them, the shake won’t be good enough for replacing entire meals. Another essential thing to check is how many calories each serving holds. 

On average, these shakes have around 300 calories per serving. Depending on your weight goals, body fat, and usual calorie intake, it’s up to you if you want a shake with more calories or fewer calories.

Safe Ingredients

Another vital factor to keep in mind is your health. As there are so many different kinds of these powders and supplements out there, they all use different ingredients to develop a unique feel. Because of this, some options might be good for you, while some might be bad.

We don’t have to point out that you should make sure to choose the safe kind. 

A while ago, we said that ingredients from artificial sources should be avoided. Along with those, you can avoid added sugar, milk-derived ingredients, and other things of the sort.

You should avoid anything that can trigger allergic reactions or detrimental effects inside your body. Since there’s so much variety out there in meal shakes, it shouldn’t be too difficult for you to find an option that ticks all the crucial boxes and remains safe for you.

Taste and Texture

Lastly, one small but important thing to watch out for is taste. Anyone would want something that’s a big part of their diet to taste good. 

That said, there are many flavors out there for meal replacement shakes. Make sure that you pick yours carefully.

Since there’s so much variety, you shouldn’t struggle to find a healthy option that tastes good too. The texture is also important because many of these shakes tend to feel chalky. You can avoid this by buying a good option that tastes and feels great while providing many benefits.

Worth reading: Ample Meal Replacement Shake Review

How Many Replacement Shakes Can You Drink Per Day?

Unfortunately, if you’re looking for a quick answer, there isn’t one. How many meal replacement shakes you can have in a day depends entirely on your initial body weight and what you intend to do with it. Lots of people want to lose weight while some want to gain it.

Depending on which one you are, the answer is entirely different. What kind of body mass index you’re trying to achieve, what the manufacturer advises, and what a medical professional recommends are all essential to consider before deciding the number of shakes you drink.

The most important thing of all is deciding what amount is realistic for you as the consumer. If you’re struggling to decide, we can lend you a hand. 

Typically, many professionals recommend drinking a maximum of two meal replacement shakes per day. Drinking it twice a day is always safe as most of the meal replacement shake manufacturers also recommend drinking it twice per day.

Depending on how much weight you want to get rid of, gain, or maintain, here’s our advice on drinking these shakes:

How to Drink Meal Shakes For Weight Loss?

If you’re looking forward to fat loss and that exciting bathing suit season, replacement shakes can help out. Before you can hope that the shakes help, you might have to cut out on your favorite foods for a while. This includes fast foods and other unhealthy options.

We recommend taking on whole foods instead of fast food if your primary target is losing weight. Eat these along with a maximum of 2 meal replacement shakes a day. This will help you lose weight in no time!

Due to the high amounts of protein in them and other nutrients, these shakes are ideal for weight loss. Studies have shown that those who take meal replacement shakes lose weight a lot faster than people on regular weight-loss diets.

When experts conducted a study featuring a batch of people with a similar BMI, they divided them into two groups. One group tried meal shakes while the other one tried a regular diet. The meal replacement group lost significantly more weight in months than the other group.

So, add a couple of these to your daily diet, exercise smarter, and eat a bit healthier. Once you do that, you’ll healthily lose weight, making it much easier to achieve your weight loss goals. Just mind your eating habits and exercise routine.

On a related note, it’s important that the meal replacement shakes you choose are suitable for your body in other ways too.

Weight loss should only mean losing fat, not muscle loss as well. Shakes with canola oil and plant compounds can help with this, as they’re great for your health.

How to Drink Meal Shakes to Maintain Weight?

Girl Drinking Meal Replacement Shake

Weight management is a lot more complicated than it sounds. A lot of people might be familiar with the concept of yo-yo dieting. This is a term used to refer to the constant weight change. For example, gaining weight and then losing it back again repeatedly.

This is very unhealthy, which is precisely why weight maintenance is essential. Luckily, it’s yet another thing that many meal replacement shakes can help with. Look for an option that has around 300 calories. Make this a part of your diet, and don’t worry about other things.

You can eat a bit of junk now and then, but regular exercise is vital. Similarly, you don’t have to exercise as often since you don’t want to lose too much weight. Replacing a single meal with these shakes and maintaining an averagely healthy lifestyle should be enough.

We don’t recommend taking more than one if healthy weight management is your goal. That’s because replacing two entire meals with a 300 calorie meal shake will undoubtedly result in weight loss. 

So, make sure that you only drink one and follow the other tips that we’ve mentioned.

Maintaining weight is challenging for sure, but only as difficult as you make it out to be. Work on developing healthy habits and stick to them. Meal replacement shakes are one big step, and you’ll be able to take the rest too, if you put your mind to it!

How to Drink Meal Shakes For Weight Gain?

Ample Meal on wood

Many people consider weight gain to be very easy and treat it as such. But, those that have tried to bulk up know that’s not always the case. 

Sometimes putting on a few extra pounds can be very challenging. But, a suitable meal replacement shake is an excellent way to deal with this.

Some meal replacement shakes provide even more than 900calories per serving. We recommend getting one of these and making it a part of your daily diet. Now when it comes to this, one thing that you should remember is that too many calories are bad for you.

Regardless of your goals and how much of a hurry you’re in to gain some weight, don’t consume too many calories. Don’t overeat junk to gain weight quickly, either. You want healthy fats, not the kinds that will open you up to illnesses and heart problems.

Drink one high-calorie replacement shake instead of eating a meal and try out other healthy sources of calories. For example, red meat, potato-based foods, avocados, and other fruits are great options. You can occasionally eat junk and drink things like chocolate milk as well.

Just make sure to keep an eye out for your blood sugar and pressure. These kinds of foods are known for being dangerous if consumed regularly. 

So, it’s up to you and maybe some others around you to help take care of your diet and ensure healthy weight gain.

Recommended reading: Best Weight Gain Meal Replacement Shakes

Advantages & Disadvantages of Drinking Meal Replacements Every Day

Advantages

Many benefits that meal replacement shakes offer have been made clear already. But, that’s not all. There are other advantages to these great supplements as well. So, let’s revisit some of the ones that were already mentioned, along with a few other pros:

  • To get the most obvious advantage out of the way first, these shakes are ideal for all kinds of weight-related goals. Whether you’re looking to gain, lose or maintain weight, it’s possible thanks to them as long as you manage the diet correctly.
  • They’re an exceptional alternative to solid meals if you’re having problems with chewing or can’t swallow for other reasons. They’re easy to take in and very easy for our body to digest, meaning you can rely on them after dental procedures.
  • Meal replacement shakes are very convenient. Many people are usually too busy to sit down and give themselves a moment to recollect, relax and refresh. Meal replacements offer this comfort as they’re quick to make and easy to drink.
  • They’re healthy too! Often, quick snacks tend to be bad for weight loss and your health in general. But, meal replacements are ideal for both. They’re loaded with vitamins and minerals along with other nutrients, making them suitable for you.
  • They can help out anyone with digestive system issues. Since they’re so easy to digest, your body quickly absorbs them. It’s a great way to get the necessary nutrients when encountering stomach problems or other similar problems.
Disadvantages

Of course, nothing is entirely perfect. You can expect certain drawbacks to these shakes, and some people opt not to drink them because of these. If you’re worried about the cons of meal replacement supplements, here’s what you need to keep in mind:

  • Finding good quality is difficult. With so many options out there, not every single meal replacement is good enough. That’s why you need to make sure you choose the right one. We recommend following our tips above, so you don’t have to worry about this.
  • Most meal replacement shakes come with artificial additives. This includes many harmful ingredients like sucralose. If you make these a big part of your diet, you’ll likely end up developing various issues. Make sure to find an option without these.
  • They can cause an upset stomach if consumed regularly. As we mentioned, they’re effortless for the body to absorb. But, sometimes, it can be a bit too easy. This leads to diarrhea and other problems. Avoid these by only drinking the recommended amount.
  • Since there are so many different options, there are also many varieties. This means that a meal replacement shake could potentially include ingredients you’re allergic to. This is also something you can easily avoid by following our tips.

FAQs

Conclusion

That’s a wrap for this topic. Depending on your goals, you now know how often to drink a meal replacement shake. Since we also discussed the pros, cons, and various other things related to these shakes, you know everything you need to make them a part of your diet.

Once again, we highly recommend that you follow the tips in this article. That way, you’ll be able to keep yourself safe and avoid annoying issues.

We hope that the above information was able to help you out. Make sure that you take the proper steps and follow our tips. Once you do that, nothing will stop you from enjoying meal replacements and achieving your goals.

And Hey! If you haven’t yet decided which meal replacement shake to go with. I highly recommend you to check out our guide on the best tasting meal replacement shakes on the market. Any of the shakes listed in that guide will help you achieve your desired health goal no matter what it is.

About the author
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Jennifer Pantall
Jennifer Pantall is a Nutrition Therapy Practitioner. She loves tennis and has one daughter with a lovely husband that she adores. Jennifer also loves to spend time outdoors playing with her dog or walking in nature. You can find more about me here.
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