Can a protein shake replace a meal? Here’s what science says. 

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Protein shakes are a lifesaver – but is a meal replacement shake enough? The short answer: it depends on what’s inside. Shakes that balance protein, fiber, healthy fats, and micronutrients can help keep you full, energized, and satisfied. Pure protein shakes? They often fall a bit short. 

Shakes That Can Work as a Meal 

Huel – Huel is built as a complete meal, packing protein, carbs, fats, fiber, and essential vitamins. Studies show that shakes with protein and fiber help you feel fuller for longer, support steady energy, and even help regulate blood sugar (ScienceDirect, 2023). https://www.sciencedirect.com/science/article/pii/S2475299123134652  

UFIT (500ml version) – The larger UFIT shakes give a solid dose of protein plus vitamins and minerals. Smaller bottles are lighter, but the 500ml version can act as a meal replacement, especially when paired with fruit or oats. Balanced shakes like this match research showing that protein + fiber helps with fullness and metabolism (MDPI, 2021). https://www.mdpi.com/2072-6643/13/1/155  

Shakes That Aren’t Enough 

MyProtein Impact Whey – High in protein but missing carbs, fats, fiber, and micronutrients. Protein-only shakes digest quickly and won’t keep you full, so they aren’t a meal replacement (ScienceDirect, 2023). https://www.sciencedirect.com/science/article/pii/S2475299123134652 

Basic Whey Shakes – Similar story: great for a protein boost after a workout, but not enough nutrients to replace a meal (Cambridge University Press, 2018). https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effect-of-highprotein-meal-replacement-on-weight-and-cardiometabolic-profile-in-overweightobese-asian-indians-in-north-india/44B10FA1763FB51E1FC484BBDAC56004  

If you want a quick, nutritious option, choose a meal replacement shake that contains protein, fiber, healthy fats, and micronutrients. Protein-only shakes are great for topping up your protein intake, but they can’t replace the energy, fullness, and nutrients of a proper meal. Think of shakes like Huel or a large UFIT bottle as your go-to for quick, balanced nutrition.