What many people dislike about keto is that they always seem to be in the kitchen. All of your meals have to be prepared specially so that you hit that 75/20/5 macro split every day. If you’re not in the mood to slave over the stovetop, then consider using meal replacements shakes.
The best meal replacement shake for keto is the Metabolic Nutrition Musclean Whey Protein Meal Replacement, as it’s high in fat and protein while low in carbohydrates. The Left Coast Performance Cheesecake Keto Meal Replacement Shake is a solid alternative if you tend to be picky about flavoring.
Most meal replacement shakes are healthy in their own way, but not all meal replacement shakes fit the ketogenic diet guidelines. Continue reading to learn about the ten best meal replacement shakes for keto in 2020. Then we’ll go over the importance of each macronutrient while on this diet.
1. Metabolic Nutrition Musclean Whey Protein Meal Replacement
Finding a meal replacement shake that can also double as a protein shake is hard enough. To find one that’s also keto-friendly? That’s near impossible! Fortunately, this shake by Metabolic Nutrition meets all of these criteria and then some.
Every serving of this powder will give you 21 grams of protein, making it a great option for post-workout muscle recovery. The additional 5 grams of BCAAs (branched-chain amino acids) can help your muscles repair themselves faster and return larger than before.
It also has 13 grams of fat to give you the fuel you need to get through the day and power through a workout at the gym while on the keto diet.
Yet, a balanced diet doesn’t exist without adequate micronutrient intake. Thankfully, this meal replacement shake is loaded with 24 vitamins and minerals that’ll help you supplement the micronutrients you’re missing out on by not eating solid food.
The majority of these added micronutrients are at 35% of your daily recommended intake. You don’t have to rush at the end of the night to ensure your micros are keeping up with your macros.
These nutrients include vitamin A for your immune system and vision, calcium for strong teeth and bones, and iron for better blood flow to your muscles.
Aside from the nutritional aspects, this shake comes in four different flavors: Chocolate, peanut butter, strawberry, and vanilla. It tastes great, mixes easily in water or nut milk, and will never be chunky or chalky.
Nutritional Breakdown
- Calories: 213
- Fat: 13g
- Protein: 21g
- Carbohydrates: 6g
- Servings Per Container: 25
Order Metabolic Nutrition Musclean Whey Protein Meal Replacement Here
2. Left Coast Performance Cheesecake Keto Meal Replacement Shake
Since you’re on the keto diet, there’s a pretty good chance that you’re looking to lose a little weight. While you’re encouraged to eat large amounts of fat to remain in ketosis, there’s also a good chance that you’ve left tasty desserts behind.
Luckily, this meal replacement shake will allow you to reminisce on the taste you missed the most: Cheesecake!
This shake tastes great on its own when mixed with water or almond milk, but you have complete freedom to experiment with new flavors. Feel free to add berries or other fruits to give more of a flavored cheesecake type of vibe.
Nutritionally, about 80% of the calories of this shake come from fat. That comes in the form of MCT (medium-chain triglyceride) powder, which can help you control your appetite during the day and consume fewer calories by day’s end. That means weight loss is practically ensured.
To take the nutritional value one step further, this shake includes coconut oil powder and collagen peptide powder (specifically types I and III).
Combined, these ingredients can help with skin, nail, and hair health. These are nutrients that are difficult to find in the typical American diet.
Most importantly, this is a meal replacement drink that goes down easy and stays down. The MCT powder and 4 grams of fiber (16% of your RDI) make this meal replacement shake easy on your digestive system.
No longer do you have to worry about an upset stomach, diarrhea, constipation, or just feeling out of it.
Nutritional Breakdown
- Calories: 260
- Fat: 23g
- Protein: 9g
- Carbohydrates: 8g
- Servings Per Container: 21
Get the Best Price on Left Coast Performance Cheesecake Keto Meal Replacement Shake Here
3. SupplementRx (SRX) Rx Meal Chocolate Milkshake
There’s something to be said for keto meal replacement shakes that focus on things other than just the macros. Your body does need the energy to get you through the day, but you also need things like fiber, calcium, and phosphorus. This option form SupplementRX (SRX) takes “meal replacement” literally.
First, this shake includes 10 grams of fiber with every serving (40% of your RDI). The fiber can help you feel full for hours after drinking this shake, meaning you won’t feel the need to snack during the day and consume extra calories. This can help you with weight loss long-term.
In terms of the micronutrients infused in this shake, you have phosphorus (15% of your RDI) and calcium (10% of your RDI) to help promote healthy bones. This can be extremely important as you get older and begin to lose bone density and increase your risk of fracture and osteoporosis.
The best feature of this meal replacement shake would have to be the taste. It’s easy to mix with either water or low-fat milk and tastes like actual chocolate despite lacking artificial flavoring. There’s no disgusting after-taste, and you won’t feel the need to wash your mouth out after due to a chalky consistency.
It’s also important to note that this meal replacement shake will do wonders if you deal with food cravings during the day. Since it’s a low calorie yet high-macro shake, you can drink this shake when you’re craving something sweet while at your desk. Why snack on celery or bland crackers when you can drink something that tastes great?
Nutritional Breakdown
- Calories: 140
- Fat: 5g
- Protein: 17g
- Carbohydrates: 7g
- Servings Per Container: 30
Get the Best Price for SupplementRx (SRX) Rx Meal Chocolate Milkshake Here
4. Eu Natural Smirk Keto Protein Powder Shake
You want a meal replacement shake that fits with your keto diet. However, you take your health extremely seriously. You’d prefer to buy a shake or a powder with a few extra ingredients that’ll improve your health in other senses.
If that’s you, then this shake from Eu Natural might just be your top choice. Like many meal replacement shakes for keto, this option infuses 14,000 milligrams of MCT per serving. This will keep your appetite under control as you struggle with cravings between breakfast and lunch. This is an ingredient you want in your shake if you’re looking to lose weight long-term.
This meal replacement shake also can be pretty useful if you struggle with joint pain or arthritis. It infuses 3,500 milligrams of bovine collagen per one scoop serving.
This can help repair the fading collagen and strength in your joints and even improve your skin’s appearance, so it’s always glowing.
It’s clear that this shake is great for your health all-around, but it also boasts plenty of benefits for your taste buds.
This particular powder is flavored, just like fudgy brownies! You no longer have to feel guilty about cheating on your diet with sweet foods. You can get that sweet flavor of a brownie without taking in any added sugar (carbohydrates).
Nutritional Breakdown
- Calories: 195
- Fat: 15g
- Protein: 10g
- Carbohydrates: 10g
- Servings Per Container: 20
Get the Best Price for Eu Natural Smirk Keto Protein Powder Shake Here
5. Giant Sports International Keto Cheesecake
There’s no doubt that carbs and protein are still important when you’re on the keto diet. However, you might already be getting enough of those macros during your usual diet. You might just want a shake that focuses on the energy portion: Fat.
This meal replacement shake is centered around your fuel during keto. Every scoop of this powder will supply you with 15 grams of fat in just 160 calories.
This will force your body into ketosis long-term and trigger the burning of fat due to the lack of carbohydrates. Instead of losing muscle mass while on the keto diet, you’ll be burning fat at record rates.
What’s even better about this product is that it’s extremely easy to blend with almond milk and will always produce a creamy texture once blended.
The lack of a chalky texture makes this an ideal meal replacement powder to infuse in your favorite dessert snacks. Since it’s flavored like cheesecake, you can mix it with blueberries or strawberries and make cheesecake cookies!
These days, it can be hard to find a meal replacement shake or even a protein powder completely free of artificial ingredients. Though these cut down on the price of health supplements, they take away from one key factor: The flavoring.
Fortunately, this powder is as natural as it gets, as it’s derived directly from cream cheese to taste amazing.
Nutritional Breakdown
- Calories: 160
- Fat: 15g
- Protein: 2g
- Carbohydrates: 4g
- Servings Per Container: 20
Get the Best Price for Giant Sports International Keto Cheesecake Here
6. KetoLogic Keto Meal Replacement Shake Powder
When you’re on the ketogenic diet long enough, there’s one thing that you’ll notice: You’re getting tired of the typical chocolate or vanilla flavors. They eventually start to lose their touch, and you’ll find it hard to chug these drinks down first thing in the morning.
Fortunately, this meal replacement shake from KetoLogic gives you a few extra options when it comes to flavor. Feel free to swap between vanilla or chocolate (the typical flavors), or give the strawberry and salted caramel versions a try.
Adding a little variety to your morning routine will help to keep you from getting bored and giving up keto altogether.
The best part about this shake is that you’re not limited to mixing it with low-fat milk, nut milk, or basic water. If you’re planning to use a blender or a shaker bottle, you can reasonably mix this powder with your favorite coffee flavors or even yogurt.
The flavors taste great on their own, but it’s great to have the freedom to flavor it to appease your taste buds and cravings!
In a more nutritional aspect, this shake has just about everything your body needs on the keto diet. It’s loaded with fat (19 grams) to keep your energy levels up when your calorie count is down. At the same time, it’s filled with zinc (31% of your RDI) for greater metabolism. This can help your body naturally burn more calories during the day while resting for future weight loss.
You’ll notice a few extra ingredients or nutrients that are listed on the product label. This shake is gluten-free (great for celiac disease), has MCT (for appetite suppression and lower caloric intake), and contains absolutely no artificial ingredients. This is as pure as it gets and hits every single marker you want in a keto shake.
Nutritional Breakdown
- Calories: 250
- Fat: 19g
- Protein: 10g
- Carbohydrates: 10g
- Servings Per Container: 20
Get the Best Price for KetoLogic Keto Meal Replacement Shake Powder Here
7. Healthy Delights Nature Fuel Keto Meal Replacement Powder
You have your macronutrients under control during the day, and you’re simply using your meal replacement shake as a snack. If that’s the case, you might want to use these shakes to supplement additional vitamins and minerals that you might lack in your diet.
That’s where you’ll want to try out this product from Healthy Delights. It includes nutrients like vitamins A and E for a healthy immune system and illness prevention, biotin for greater energy levels, and folate for healthy growth and development. Instead of the typical 35% of each of the 24 vitamins and minerals infuses, some nutrients come at 250% of your RDI.
Aside from the great nutritional value, you’ll also appreciate the fact that this shake is gluten-free and includes absolutely no artificial ingredients.
That makes this shake a bit easier to digest if your body doesn’t tolerate processed foods well or if you’re sensitive to gluten. You’ll never have to worry about an aching stomach or constipation post-meal replacement ever again.
If you’re cutting down on your calories during keto to also boost your weight loss, then you might feel uncomfortable mixing your meal replacement powder with any type of milk.
Fortunately, this powder mixes great with water as well. Not only does this reduce the number of calories per meal, but it also helps you reach your daily water goal of 64 ounces or more per day.
Nutritional Breakdown
- Calories: 190
- Fat: 15g
- Protein: 8g
- Carbohydrates: 9g
- Servings Per Container: 14
Get the Best Price for Healthy Delights Nature Fuel Keto Meal Replacement Powder Here
8. ANS Performance KETOSYS
It’s not unusual to have cravings while you’re on the ketogenic diet. Though you’re able to eat fat (and even encouraged to do so), you’re not supposed to be eating sugar. Sometimes you just want a naturally sweet meal replacement shake to get you through that mid-afternoon slump and cravings.
This ANS Performance option is terrific since you have a little freedom when it comes to how much powder you mix with your favorite beverage. You can use an entire scoop for a true meal replacement, with 400 calories, 32 grams of fat, and 20 grams of protein, or you can use just half a scoop of powder for a quick 200-calorie filling snack that’ll keep your appetite down.
Just like many meal replacement shakes on keto, you’ll find MCT, fiber, and the key macronutrients in every serving.
What’s most unique about this shake is that it also infuses 2 grams of lecithin per serving. This ingredient is incredibly useful when it comes to maintaining skin health, brain functioning, and cholesterol. These are common health concerns in America.
If you’re a frequent flyer at the local gym and hit the bench press hard, this shake might be a great choice for post-workout recovery.
With 20 grams of protein per serving, you can immediately drink this beverage after an intense workout to help repair your muscles and avoid eating too much after a tough workout.
Flavor-wise, you won’t regret buying this shake. It comes in unique flavors that very few companies seem to offer. They offer the typical chocolate flavoring, but you also have the choice between vanilla chai, lemon meringue pie, and salted caramel. You’ll find yourself craving this shake rather than brownies or cookies when you’re hungry.
Nutritional Breakdown
- Calories: 400
- Fat: 32g
- Protein: 20g
- Carbohydrates: 8g
- Servings Per Container: 14
Get the Best Price for ANS Performance KETOSYS Here
9. Slimfast Keto Meal Replacement Powder
You’ve probably heard of Slimfast in the past, most likely because it’s one of the most well-known brands for weight loss supplements. Recently, Slimfast hopped on the keto bandwagon and created this meal replacement powder.
Slimfast beverages are known for being rich in flavor, making them somewhat addicting to drink. With this product, you have the options between the tasty fudge brownie batter, creamy coffee cappuccino, and vanilla cake batter.
It’ll feel like you’re cheating on your keto diet every time you make a batch (but you’re not!). It’s the healthy way to satisfy those cravings.
The best feature of this shake is that it does wonders for appetite control. Shortly after drinking your morning shake, you’ll notice that your typical mid-morning hunger doesn’t arise as quickly as usual.
That’s great news if you’re a habitual snacker before lunchtime and are looking to cut calories and lose weight. The lack of hunger will help you to focus on your work.
The one downside of this product is how many servings are in each container. While many meal replacement shakes offer 20 to 30 servings per bottle, this Slimfast option has just 10 (2 scoops per serving).
Though you’ll probably have to reorder every week or so, you can cut costs and delivery by purchasing the two-pack instead of the individual containers.
Nutritional Breakdown
- Calories: 190
- Fat: 15g
- Protein: 8g
- Carbohydrates: 9g
- Servings Per Container: 10
Get the Best Price for Slimfast Keto Meal Replacement Powder Here
10. Keto Function Dutch Chocolate Keto Shake
Every container of meal replacement shake powder comes with a scoop. Yet, it seems like no matter how diligently you measure out your scoops, you always end up a few servings short by the end of the bottle.
Luckily, this variety from Keto Function is also sold in individual sachets. With ten pre-measured packs available per product, you can easily pour the powder into a water bottle or a glass of nut milk and mix away. This is also great news if you’re known for spilling protein powder all over the counter as you scoop those massive scoopers.
What sets this meal replacement shake apart isn’t the amount of fat, protein, or carbs per serving. That’s already pretty solid, considering that’s broken down into the ideal ketogenic split: 70/25/5.
It’s also not the cliche meal replacement ingredients like MCT, collagen, and whey protein: This powder has all of that as well.
It’s the 20 milligrams of caffeine per serving. That’s equivalent to about ⅕ a cup of coffee, so it’s nowhere near a dangerous level. Yet, this caffeine content can be incredible if you prefer to take your meal replacement shakes in the afternoon.
As you’re struggling to find the energy to make it through the rest of the workday, drinking this shake will supply you with the nutrients you need and a brief jolt of energy.
In addition to the caffeine infusion, this shake also includes electrolytes in every serving. These are designed to keep you hydrated during the day and keep your muscles and nerves functioning at max performance.
The combination of the caffeine and electrolytes also makes this shake a great option for a pre-workout or a post-workout drink.
Nutritional Breakdown
- Calories: 190
- Fat: 15g
- Protein: 12g
- Carbohydrates: 7g
- Servings Per Container: 20
Get the Best Price for Keto Function Dutch Chocolate Keto Shake Here
What You Need to Know About Keto & Shakes
There’s no doubt that meal replacement shakes can be great for weight loss. They’re typically rich in micronutrients (vitamins and minerals), hold off your appetite for several hours, and limit how many calories you’re getting with each meal.
But the ketogenic diet has unique nutritional needs that you’ll need to consider. For example, when it comes to caloric breakdown, the keto diet recommends that 70% of your calories come from fat, 25% come from protein, and 5% come from carbs.
It’s a little complicated, so let’s take a look at what the ketogenic diet is all about.
Carbohydrates
The average American should be consuming 225 grams or more of carbohydrates per day. That’s because carbs serve as the body’s go-to energy source daily. Without carbs, your body will burn fat for fuel instead—this is known as ketosis.
Ketosis is the overall goal of the ketogenic diet. To reach this state, you’ll need to consume fewer than 50 grams of carbs per day. However, some experts recommend fewer than 20 grams of carbs per day for maximal fat burning.
Your keto meal replacement shake needs to be low in carbs, which includes sugar.
Protein
Your body desperately needs protein when it comes to maintaining and building body tissues like muscle. Adequate protein intake during the ketogenic diet is definite if you’re going to the gym and doing strength training exercises.
About 0.7 to 1 grams of protein per pound of body weight is generally seen as enough. Though, you may want to consume a little more if you consider yourself to be active.
Your keto meal replacement shake should be protein-rich.
Fats & Calories
Unlike many diets, the keto diet doesn’t require you to keep track of your daily calories or fat intake. That’s because your body is highly-dependent on your fat intake while you’re in ketosis—it’s what your body is using for energy now.
Your keto meal replacement shake should be high in fat.
Vitamins & Minerals
Meal replacement shakes are designed to be nutrient-rich, especially when it comes to the micronutrients (vitamins and minerals).
You need to be sure that your keto meal replacement shake supplies you with the micros you would normally get by eating solid food. If it’s not, then these are empty calories.
A Few Other Points
Meal replacement drinks are great in theory (and in nutrition). The problem is that they won’t do you any good if you don’t like the taste, make you feel sick, or be far too expensive.
So, before you decide to buy any meal replacement shake for keto, think about the following:
- Price: Most will range between $1 and $3 per serving
- Servings Per Container: Many seem like a great deal due to a low listing price, but are actually cost-effective because they have fewer servings per container
- Taste & Flavors: Flavor variety is more popular than ever, including chocolate, vanilla, lemon meringue pie, strawberry milkshake, brownie batter, etc.
- Texture: Some shakes tend to feel chalky or don’t mix well, so you might need to add extra ingredients or use a blender to mix your shake
- Ingredients: On top of the nutrients, think about whether you mind artificial ingredients, gluten, milk products, etc.
Every ketogenic meal replacement shake can be a great addition to your diet. You just need to consider what’s most important to you.
Want to learn more about the ketogenic diet as a whole? Check out this video that explains the history of keto and the potential benefits of this diet.
Conclusion
Meal replacement shakes can be a game-changer when it comes to long-term success on the keto diet. Just keep in mind that there are limitations regarding how often you should be using meal replacement shakes to replace solid foods.
You should only be consuming these shakes once or twice daily to see the intended result (weight loss). Also, be sure to check with your doctor before beginning a new diet or trying a new dietary product, especially if you have pre-existing medical conditions.
Sources
- StatPearls: Ketogenic Diet
- Mayo Clinic: Carbohydrates: How carbs fit into a healthy diet
- Wikipedia: Ketosis
- WebMD: MCT Oil: Health Benefits and Common Uses
- Healthline: Bovine Collagen
- Wikipedia: Lecithin
- Nutrients: Effect of Branched-Chain Amino Acid Supplementation on Recovery Following Acute Eccentric Exercise
- Healthline: Collagen
- NOF: Learn What Osteoporosis Is and What It’s Caused by
