What are the best pregnancy meal replacement shakes?

drink wholesome makes the best pregnancy meal replacement shakes with a short list of simple ingredients. Now, you can get the nutrients you need without the extra processing and added junk. Order samples to see if our meal replacement shakes for pregnancy are right for you. 

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drink wholesome makes the best pregnancy meal replacement shakes.

Written by Jack Schrupp & endorsed by Baylee Reller, RDN

Can I drink meal replacements while pregnant?

Pregnant women should be eating an extra 340 calories per day in the second trimester, and an extra 450 in the third trimester. They should also be eating extra protein to support the growth and development of their baby. 

Adding a meal replacement shake to your diet is a quick and easy way to boost your calorie and protein intake. It is also a great meal option for women experiencing morning sickness. Some pregnant women may experience nausea and vomiting, making it difficult to consume enough nutrients from solid food alone. For them, a drinkable meal can be a lifesaver.

What are the best meal replacement shakes for pregnancy?

Meal replacement shakes are safe to use before, during, and after pregnancy, but not all meal replacement shakes are created equal. Many meal replacements contain a cocktail of added emulsifiers, thickeners, sweeteners, and flavors that can cause painful side effects and long term health problems. 

The reason why food additives are such a problem is they alter the composition of your gut microbiome – the community of microorganisms living in your gut. An imbalanced or dsybiotic gut microbiome can cause widespread inflammation and serious digestive issues. An imbalanced gut microbiome during pregnancy is also associated with gestational diabetes, preeclampsia, and restricted fetal growth.

In other words, gut health issues during pregnancy can have serious consequences. It follows that you should avoid meal replacements made with ingredients that may harm your gut. The best way to do this is to stick to a short list of simple, familiar ingredients. Keep reading to learn more.

Why drink wholesome?

drink wholesome is additive-free.

One of the reasons why we make the best meal replacement shakes for pregnancy is that we do not use any food additives. Even in small amounts, additives can cause uncomfortable side effects. 

Here is a list of the most common food additives in meal replacement shakes:

acacia gum, acesulfame potassium, artificial flavors, aspartame, carrageenan, cellulose gum, dextrin, dextrose, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, “natural” flavors, maltodextrin, rice syrup solids, soy lecithin, silica, sucralose, sunflower lecithin, xanthan gum, xylitol

Food additives go through extensive processing, which turns them into something that looks nothing like real food. This, in turn, makes them hard to digest, and gives your gut bacteria more time to break them down. As gut bacteria munch away, they release gas, resulting in uncomfortable symptoms like bloating, flatulence, and stomach pain. Gas can also slow down the passage of food through your colon, leading to constipation.

Occasionally, partially digested food additives will prompt your colon to either absorb too much water. This then leads to osmotic diarrhea, and explains why some people have to visit the restroom immediately after drinking a meal replacement shake.

the alternative:


drink wholesome is dairy-free.

Another reason why we make the best meal replacement for pregnancy is that we do not use dairy-based proteins. Many other meal replacements use whey and casein, which are byproducts of the cheese and yogurt-making process. These ingredients have a reputation for causing digestive issues.

Lactose, the sugar found in dairy products like whey and casein, is difficult for most adults to digest. As you just learned, foods that are tough to digest often result in uncomfortable side effects. It is therefore a good idea to steer clear of whey and casein whenever possible.

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drink wholesome is made with real foods.

A final reason why we make the best pregnancy meal replacement is that we do not use protein concentrates or isolates. Nearly all other meal replacement powders are made from one or both of these protein sources.

Protein concentrates and isolates undergo significant mechanical and chemical processing, sometimes involving solvents like hexane. Consequently, what you end up eating is a far cry from real food.

Your digestive system is naturally designed to handle minimally processed or unprocessed foods, not protein concentrates or isolates. This is why research indicates that frequent consumption of refined ingredients like these can disturb your gut microbiome. Once again, an imbalanced gut microbiome is the last thing you want during pregnancy.

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Instead of relying on protein concentrates or isolates, we make the best pregnancy meal replacement shakes using egg whites and almonds. Protein sources like egg whites and almonds, which undergo minimal processing, provide a gut-friendly alternative to protein concentrates and isolates.

Unlike protein isolates and concentrates, whole foods such as egg whites and almonds come packed with enzymes and digestive aids that make them easily digestible. Egg whites offer an extra advantage of being low in fiber, low in FODMAPs (which can cause digestive discomfort), alkaline (helping maintain a healthy gut pH), and bioactive (encouraging the growth of good gut bacteria).

Almonds are also exceptionally beneficial for gut health. They have prebiotic tendencies, meaning they diversify your gut microbiome. They also contribute to regular and healthy bowel movements. Simple, wholesome ingredients like this are our secret to creating the best meal replacement shakes


simple and delicious

“I started using this when I was 6 months pregnant and never looked back. It’s so easy to digest and tastes amazing. When I’m busy and need a quick meal, this is my go to. I just throw it in the Nutribullet with water and banana. It’s perfection every time!!!” – Nikki

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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. drink wholesome is not intended to diagnose, treat, cure or prevent any disease.


Nourishing Pregnancy Meal Replacement Shakes: A Comprehensive Guide

Pregnancy is a special journey marked by significant nutritional needs. As an expectant mother, it’s crucial to ensure that you’re getting the right balance of nutrients to support the growth and development of your baby while maintaining your own health. Pregnancy meal replacement shakes can be a convenient and nutritious option to help meet your dietary requirements. In this article, we’ll explore the benefits of pregnancy meal replacement shakes and highlight the advantages of key ingredients such as egg whites, almonds, oats, and coconut meat for expectant mothers.

The Importance of Proper Nutrition During Pregnancy

Nutrition plays a pivotal role during pregnancy, influencing both maternal and fetal health. Expectant mothers require increased amounts of essential nutrients to support the growth and development of the baby, including folate, iron, calcium, protein, and various vitamins and minerals. Proper nutrition during pregnancy can:

  1. Support Fetal Development: Adequate intake of nutrients like folic acid, iron, and calcium is vital for the baby’s brain, bone, and overall organ development.
  2. Prevent Birth Defects: Folate, also known as vitamin B9, is essential for preventing neural tube defects in the developing fetus.
  3. Maintain Maternal Health: Proper nutrition helps prevent complications like anemia and gestational diabetes, ensuring the health and well-being of the mother.
  4. Aid in Weight Management: Pregnancy is a time when weight gain is expected, but it should be gradual and within a healthy range. Balanced nutrition supports healthy weight management during pregnancy.

Pregnancy meal replacement shakes offer a convenient way to ensure that you’re meeting your nutritional needs, especially when cravings, nausea, and dietary restrictions can make meal planning challenging.

Key Ingredients for Expectant Mothers

Egg Whites

Egg whites are a valuable component of pregnancy meal replacement shakes due to their rich protein content and several health benefits.

Benefits of egg whites for pregnant women:

  1. High-Quality Protein: Egg whites provide essential amino acids necessary for fetal development and maternal health. Protein is crucial for tissue growth and repair.
  2. Low in Fat: Egg whites are low in fat, making them a lean protein source that helps control calorie intake during pregnancy.
  3. Nutrient-Rich: They contain essential nutrients like vitamins B2 (riboflavin) and B12, both of which are important for energy metabolism and red blood cell production.
  4. Low Risk of Salmonella: Pasteurized egg whites can be safely consumed during pregnancy, reducing the risk of Salmonella infection associated with raw or undercooked eggs.


Almonds are a nutrient-dense nut that can provide various health benefits for pregnant women.

Benefits of almonds for pregnant women:

  1. Healthy Fats: Almonds contain heart-healthy monounsaturated fats, which support overall health and provide a source of energy during pregnancy.
  2. Rich in Nutrients: Almonds are a good source of vitamin E, magnesium, and calcium, which are essential for maintaining bone health and overall well-being.
  3. Protein and Fiber: They offer both protein and dietary fiber, helping to satisfy hunger and regulate blood sugar levels.
  4. Natural Antioxidants: Almonds are rich in antioxidants, including vitamin E, which may help protect cells from oxidative damage.


Oats are a versatile whole grain that can be incorporated into pregnancy meal replacement shakes to provide essential nutrients and fiber.

Benefits of oats for pregnant women:

  1. Dietary Fiber: Oats are an excellent source of dietary fiber, promoting regular bowel movements and preventing constipation, a common issue during pregnancy.
  2. Sustained Energy: They offer slow-releasing carbohydrates, helping stabilize blood sugar levels and provide sustained energy for expectant mothers.
  3. Nutrient-Rich: Oats are rich in essential vitamins and minerals, including B vitamins, magnesium, and iron, all of which are vital during pregnancy.
  4. Gluten-Free Options: For those with gluten sensitivity or celiac disease, gluten-free oats are available and safe to consume during pregnancy.

Coconut Meat

Coconut meat is a flavorful and nutrient-rich ingredient that can enhance the nutritional profile of pregnancy meal replacement shakes.

Benefits of coconut meat for pregnant women:

  1. Healthy Fats: Coconut meat contains medium-chain triglycerides (MCTs), which provide a quick source of energy and are easily digested, supporting maternal energy levels.
  2. Electrolytes: It’s naturally high in electrolytes like potassium and magnesium, which help maintain proper hydration and prevent electrolyte imbalances.
  3. Mild Flavor: Coconut meat has a mild, pleasant taste that complements other ingredients without overpowering the shake’s flavor.
  4. Digestive Friendliness: Coconut meat is generally well-tolerated and can aid in digestive comfort during pregnancy.

Best Pregnancy Meal Replacement Shakes

Now that we’ve explored the benefits of key ingredients like egg whites, almonds, oats, and coconut meat for expectant mothers, let’s discuss some pregnancy meal replacement shakes that incorporate these ingredients to provide a nutrient-packed option for pregnant women. Please note that we won’t mention specific brands in this article.

  1. Protein-Packed Pregnancy Shake: This shake combines the protein-rich goodness of egg whites with the nutritional benefits of almonds and oats. It offers a balanced blend of essential nutrients for both the mother and the developing baby.
  2. Coconut and Oatmeal Delight: A shake featuring coconut meat and oats provides a tropical twist and a boost of healthy fats, fiber, and essential nutrients, making it a satisfying and nutritious choice for expectant mothers.

Proper nutrition is of paramount importance during pregnancy, and pregnancy meal replacement shakes can be a valuable addition to your dietary plan. Incorporating ingredients like egg whites, almonds, oats, and coconut meat can provide essential nutrients and support overall maternal and fetal health. Always consult with your healthcare provider or a registered dietitian before making significant dietary changes during pregnancy to ensure that your individual nutritional needs are met and that any potential interactions with prenatal vitamins or medications are considered.