Are meal replacement shakes healthy?

Meal replacement shakes are designed to provide the nutrition you’d find in a typical, balanced meal, consumed as a convenient drink.

People are choosing meal replacement options to provide nutrition just when they need it most, making them perfect for busy lifestyles or on-the-go moments. When time is limited for planning, preparing, or even sitting down to eat, more people are turning to meal replacements. Interest in plant-based options is also growing, with over half of UK consumers wanting to eat more plant-based foods in 2024, rising to around 70% among Millennials and Gen Z.¹ Plant-based dairy alternatives are particularly popular, with almost 4 in 10 Brits reporting they’ve bought drinks or yogurt alternatives made from legumes, nuts or seeds in the past year.²

With their decades of plant-based knowledge, Alpro has created Meal To Go - a delicious and nutritious^* plant-based ready-to-drink meal replacement. It’s made with oats and soya, and is packed with vitamins and minerals to provide you with all the nutrition you’d expect from a balanced meal.

* Source of calcium. Calcium is needed for the maintenance of normal bones. A varied and balanced diet and a healthy lifestyle are recommended for good health.

What Are Meal Replacement Shakes?

Meal replacement shakes are designed to replace a meal, providing a balance of macronutrients (protein, carbohydrates, and fats) along with vitamins and minerals that you’d find in an average balanced meal. They offer a convenient option when time or access to food is limited, or when you’re on-the-go, and can also help those who might otherwise skip a meal or struggle to maintain a balanced diet.

Meal replacement shakes typically have:

• Protein source (e.g. dairy-based such as whey or casein, or plant-based such as soy, pea or rice) to support muscle maintenance.
• Carbohydrates: (e.g. oats, wheat, or corn, rice or potato starch) as a source of energy³.
• Fats: (such as medium-chain triglycerides or MCTs from coconut oil or palm kernel oil, or unsaturated fats from sunflower, rapeseed or linseed).
• Fibre: (e.g. chicory root fibre to increase fibre intake)
• Vitamins and Minerals: in amounts similar to a typical balanced meal.
• Sweeteners, colourings and flavourings: to improve taste and appearance (natural or artificial).

Are meal replacement shakes the same as protein shakes?

Meal replacement and protein shakes have different purposes. Meal replacement shakes are designed to replace a full meal, whereas protein shakes mainly provide additional protein to supplement intake. Protein shakes typically provide 100-200 kcal (similar to a snack) and few other nutrients.

In contrast, meal replacement shakes provide around 400-500 kcal and a broad range of nutrients, including protein, carbs, fat, vitamins, minerals and fibre. They offer a convenient, ready-to-drink option for balanced nutrition on busy days or when access to healthy food or a kitchen is limited. Some, like the Alpro® Meal To Go drink, can be stored in a cupboard or fridge, making them a practical option to take when travelling.

Benefits of Meal Replacement Shakes

A freshly prepared, balanced meal is the best option, but when time is limited or life is busy, a meal replacement shake can supplement a healthy diet by providing macronutrients (protein, carbohydrate, fats and fibre) as well as key vitamins and minerals in a convenient drinkable format. They can help fill nutritional gaps when whole food options aren’t available, such as when travelling, working night shifts, or in remote locations. Alpro® Meal To Go provides a practical plant-based meal replacement, for people looking for dairy-free, vegan protein options.

What you Need to Consider

Meal Replacement Shakes vs. Whole Foods

• Over-reliance on meal replacements: While meal replacement shakes can support a healthy diet, they’re not for everyday use. A varied diet of whole foods - offering different flavours, textures and colours, particularly from plant foods, protein sources, and healthy fats - will provide a wider range of nutrients.
• Missing out on whole foods: Whole foods provide a complex mix of nutrients and fibres within their natural structure (or food matrix), including beneficial compounds like polyphenols and antioxidants not always found in shakes.
• Added sugar and additives: Not all ultra-processed foods are bad. Some processing and additives can be useful for improving the taste, consistency and nutritional profile. Some shakes add sweeteners to help reduce sugar.

Focussing on a food-first approach provides a healthy foundation for a balanced diet. Meal replacements should complement, rather than replace, whole foods. However, when a freshly prepared whole food meal isn’t possible, a meal replacement shake can be a practical option.

How to Choose a Healthy Meal Replacement Shake Option

Nutritional needs vary between individuals, so it’s always best to speak with a healthcare professional to help you make an informed choice for your specific needs. Here’s some considerations when choosing a meal replacement shake:

• Protein source and quality: Protein is key in meal replacements. Look for 15-25g of protein from a high-quality source such as whey or casein (dairy-based), or soy (plant-based).
• Fibre content: With only 4% of UK adults meeting the 30g daily target,⁴ choose a meal replacement that provides a source of fibre.
• Type of fats: Fat helps vitamin absorption and provides sustained energy.⁵ Unsaturated fats (i.e. mono- and poly-unsaturated fats including omega-3) are healthier and should predominate over saturated fats.⁵
• Micronutrients: Check for a broad range of vitamins and minerals similar to what you’d find in a balanced meal.

No shake can perfectly replicate the complexity of a whole-food balanced meal. However, comparing products can help you choose one that suits your nutritional needs and ingredient preferences. If you’re looking for a plant-based option, explore the Alpro® Meal To Go meal replacement below.

What Is Alpro Meal To Go?

Alpro® Meal To Go is a vegan, ready-to-drink meal replacement designed for busy days.

Each 500ml bottle of the 100% plant-based shake provides a source of protein (20g), is a source of fibre (8-8.5g) and a source of omega-3. There’s also 26 vitamins and minerals similar to what you’d find in a typical, balanced meal, including vitamin D, which is often low in UK diets.⁴ It also contains no artificial sweeteners.

The shakes have a smooth, easy-to-drink texture and are available in creamy vanilla flavour (470kcal per bottle) and chocolate-banana flavour (485 kcal per bottle). They offer a convenient nutrition option for commuters, shift-workers or anyone who might otherwise skip meals. Just shake the bottle and drink! - no blender needed. They are also suitable for dairy-free and lactose-free diets.

Alpro® Meal To Go combines plant-based protein from pea and soy. One bottle provides 20g of protein, which is 40% of the recommended daily intake (or daily reference value (50g)).⁶ This is similar to the amount of protein in a typical balanced meal.

FAQs

Are meal replacement shakes safe for daily use?

Meal replacement shakes are not for every day, but they are useful on those occasions when life gets too full or fast to sit-down for a healthy balanced meal.

Are plant-based shakes better?

Plant-based drinks are widely used as alternatives to dairy options such as cow’s milk. Many people are now seeking plant-based options to better align with their values and preferences. For example, in terms of sustainable food choices, health or wellness outcomes, or to reflect cultural or ethical beliefs.²

Can you use them for breakfast/lunch/dinner?

Meal replacement shakes shouldn’t replace or dominate your diet. However, when you need a nutritious balanced option but lack time or access to healthy food, using a shake to replace one meal, whether its breakfast, lunch or dinner, can help support a healthy balanced diet across the rest of the day.

Are Alpro Meal To Go meal replacements suitable for vegans?

Yes, Alpro® Meal To Go meal replacements are suitable for vegans. They do not contain any animal products, by-products or derivatives.

Are Alpro Meal to Go meal replacements gluten free?

No, Alpro® Meal To Go meal replacements are not gluten free.

References:

1. GlobeScan, EAT. (2024) Grains of Truth 2024 Report. Available at: EAT-globescan_grains-of-truth_2024.pdf
2. Good Food Institute Europe, Plant Futures Collective, HarrisX. (2025) Understanding plant-based category dynamics, motivations and consumers. UK ed. Available at: UK – Understanding plant-based category dynamics, motivations and consumers
3. SACN (Scientific Advisory Committee on Nutrition) (2015) Carbohydrates and Health. The Stationary Office: London. Available at: https://assets.publishing.service.gov.uk/media/5a7f7cc3ed915d74e622ac2a/SACN_Carbohydrates_and_Health.pdf
4. OHID (Office for Health Improvement & Disparities) (2025) National Diet and Nutrition Survey 2019 to 2023. Office for Health Improvement & Disparities: London. Available at: https://www.gov.uk/government/statistics/national-diet-and-nutrition-survey-2019-to-2023/national-diet-and-nutrition-survey-2019-to-2023-report
5. NHS (National Health Service) (2023) Fat: the facts. Available at: https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/
6. BNF (British Nutrition Foundation) (2021) Nutrition Requirements. Available at: https://www.nutrition.org.uk/media/1z2ekndj/nutrition-requirements-update.pdf