What we’ll cover:

• What meal replacements are
• The difference between meal replacements and protein drinks
• The 80:20 approach

As life gets busier, convenience can play a bigger role in our food choices. Meal replacement drinks have become increasingly popular as a quick source of nutrition when time is short. While meal replacements and protein shakes can both be useful, it is important to understand how they affect the body and our nutritional health.
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What are meal replacements?

A meal replacement drink is a ready-made or powdered drink. It is designed to provide similar nutrients to a solid meal.

Popular brands include:

• SlimFast
• Huel
• yfood
• The Protein Works
• Myprotein
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They aim to provide a range of key nutrients, including protein, carbohydrates, fibre, fats, vitamins and minerals. Depending on the brand, a serving usually provides around 200-500 calories. 

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How do they differ from protein shakes? 

While meal replacements aim to replace a solid meal with a quick, convenient drink. Protein drinks and powders have a different purpose. They add additional protein to your diet rather than replace a whole meal.

Protein drinks can be useful if you struggle to get enough protein from food alone. You can however meet your needs through whole food sources. However, protein drinks may be a useful option for some. For example, if you eat a plant-based diet or have a smaller appetite due to GLP-1 medications. 

For more information on whether protein drinks are right for you, you can read our article here.
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Are meal replacements OK to include in my plan?

At Roczen, we recommend a food-first approach for the majority of your meals.

Meal replacement shakes and protein drinks are classed as ultra-processed foods (UPFs). This is because the way they are made changes the natural structure of the food.

Chewing solid food helps trigger signals that tell your brain when you feel full. Drinks do not need to be chewed and may leave the stomach faster than solid foods, so you may feel less full afterwards.

These shakes often contain additives, such as emulsifiers and artificial sweeteners, to improve their texture, taste and shelf life. Not all ultra-processed foods are the same, but it is a good idea to limit them where possible.

However, we understand that these drinks can provide several nutrients in one quick and easy drink. Compared with a quick snack, such as a packet of crisps, a meal replacement may offer more nutritional benefits.

Taking the 80:20 approach

If you choose to include meal replacement drinks in your plan, we recommend an ‘80:20’ approach.

You may find that a couple of meal replacement drinks a week (around 20% of your meals) help you meet your nutrition goals on a busy morning, and that is OK.

Aim to choose whole foods for most of your meals (around 80%). Batch cooking can also help save time. Our article on healthy meals made easy has some quick and easy ideas if you are not sure where to start.

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Summary

Meal replacements and protein drinks can be useful when time is short, but they should not replace real food entirely. Following an 80:20 approach can help you find a balance that works for your health and lifestyle. Aim to base around 80% of your meals on whole foods and use meal replacement drinks as an occasional option if you find them useful.