What is the best plant-based meal replacement?

Are you looking for the best plant-based meal replacement? Discover how to effectively and safely support your plant-based diet.

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Plant-based meal replacements 

Why should I use plant-based meal replacements?

Plant-based meal replacements are dietary supplements made entirely from plant-based ingredients. They are intended to replace the nutritional value of a healthy meal.

Some meal replacements are ready-to-drink. Others are in powder form and must be mixed with liquid.

The nice thing about a plant-based meal replacement powder is that it can also be added to smoothies, oatmeal, and other recipes for extra calories and nutrients.

This is ideal for someone who does not like meal replacement shakes, or who wants a versatile way to meet his or her dietary needs.

Here are a few key benefits of adding a plant-based meal replacement to your diet:

• Convenience: Meal replacement shakes are quick and easy to prepare, making them a great option for busy individuals who might not have the time to prepare a full meal.
• Nutrition support: Adding a meal replacement shake to your diet is also an easy way to increase your calorie and nutrient intake, making it a great option for someone who struggles to eat enough.
• Weight management: Meal replacement shakes can help with weight management by providing controlled portions and calorie intake.

Keep in mind that relying on meal replacement shakes too often can cause you to miss out on the benefits of solid foods.

This is why it is important to only use meal replacements in moderation.

Are plant-based meal replacements good for building muscle?

Yes, plant-based meal replacements can help with muscle building and recovery, especially when combined with exercise.

The idea that plant-based proteins are inferior to animal-based proteins is basically a myth.

As long as you are eating a balanced diet and getting your protein from a variety of sources, the nutritional advantages of animal-based proteins are negligible.

How do I make plant-based meal replacement shakes? 

Ready-to-drink meal replacement shakes require no preparation whatsoever – you can drink them straight from the container. They tend to be less healthy than homemade meal replacement shakes, however.

This is because in order to create a shelf-stable product, ready-to-drink shake manufacturers must use a cocktail of food additives.

Food additives, as you will learn below, are not something you want to consume every day.

So, if I were you, I would make my own plant-based meal replacement shakes with meal replacement powder.

Although slightly less convenient, making a homemade meal replacement shake is still easy!

All you need to do is mix plant-based meal replacement powder with water, milk, or plant milk (like almond milk). If you have a blender, you can also add ice, fresh or frozen fruit, and nut butter for extra flavor and nutrients.

Trust me, having the ability to customize your shake recipe and avoid added junk is so worth the extra steps.

What are the best plant-based meal replacement shakes?

Many plant-based meal replacement shakes are made with ingredients that can cause painful side effects and long term health problems.

Among these ingredients are food additives and protein concentrates and isolates. 

Avoid food additives

Regularly eating emulsifiers, thickeners, and other additives can not only upset your stomach, but also alter the composition of your gut microbiome – the collection of microorganisms living in your gut.

This can lead to gut dysbiosis, or an imbalance in gut bacteria, which is linked to the development of a wide range of chronic diseases, including obesity and type 1 diabetes.

The gut microbiome affects various physiological processes, including immune function and inflammation.

So, when the balance of bacteria therein is disrupted, it can have a huge impact on digestive and overall health.

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

• acacia fiber
• acacia gum
• acesulfame potassium
• artificial flavors
• ascorbic acid
• aspartame
• calcium carbonate
• carrageenan
• cellulose gum
• dextrin
• dicalcium phosphate
• dipotassium phosphate
• erythritol
• gellan gum
• guar gum
• gum arabic
• inulin
• locust bean gum
• maltitol
• maltodextrin
• mono- and diglycerides
• ‘natural’ flavors
• rice bran extract
• rice dextrin
• rice hulls
• rosemary extract
• silica
• silicon dioxide
• sodium alginate
• soluble corn fiber
• sorbitol
• soy lecithin
• sucralose
• sunflower lecithin
• tocopherols
• tricalcium phosphate
• xanthan gum
• xylitol
• zinc oxide

Avoid protein concentrates and isolates

You should also steer clear of protein concentrates and isolates.

Most meal replacements are made from protein concentrates and isolates, which have been mechanically and/or chemically stripped of everything but the protein, including the enzymes, fiber, and other natural digestive aids that help you break them down.

Your digestive system therefore does not digest them in the same way that it does whole foods, which can affect everything from satiety to gut health.

In fact, research shows that regularly eating protein concentrates and isolates might disrupt your gut microbiome.

Basically, if you could not find an ingredient in nature or make it at home, it should not be in your meal replacement. 

Drink Wholesome makes the best plant-based meal replacement.

Finding a meal replacement free from food additives, dairy-based proteins, and protein concentrates and isolates is hard.

In fact, 99% of meal replacements contain one or more of these problematic ingredients, which is why we created Drink Wholesome.

We make the best plant-based meal replacement shakes because we use a short list of simple, plant-based ingredients.

Our ingredients

almonds

oats

coconut

walnuts

monk fruit

vanilla

NOT our ingredients

• acacia gum

• acesulfame potassium

• artificial flavors

• carrageenan

• erythritol

• guar gum

• inulin

• maltodextrin

• 'natural' flavors

• silica

• soy lecithin

• sucralose

• xanthan gum

• xylitol

Note that unlike every other company, we use whole food protein sources like almonds and walnuts, not protein concentrates or isolates.

Instead of using a centrifuge or harsh chemicals to strip away the non-protein components, we simply press the nuts to remove some of the oil, allowing us to increase their protein content by weight without significantly altering their structure.

It follows that our customers experience fewer digestive issues with our meal replacement powders than with any other type of meal replacement. Order samples to see for yourself.

When should I use plant-based meal replacements?

Plant-based meal replacements can be used when convenience, nutrition, and dietary preferences align. Here are some scenarios where they might be particularly useful:

• Busy days: For individuals with hectic schedules, a meal replacement shake can provide a quick and nutritious meal option. It can also be a great option during travel when access to healthy food options is limited.
• Post-workout recovery: After a workout, a plant-based meal replacement shake can provide proteins and carbohydrates to aid muscle recovery and replenish energy stores.
• Filling nutritional gaps: Meal replacements can be used to fill nutritional gaps. This is especially helpful for individuals with dietary restrictions or specific nutrient deficiencies.
• Prevent meal skipping: If you tend to skip meals due to a lack of time or appetite, having a meal replacement shake handy can help you build healthy eating habits
• Medical support: For individuals with digestive issues or medical conditions that make consuming solid food difficult, a liquid meal can be a lifesaver.

Note that in all these situations, it is important to choose a plant-based meal replacement made with a short list of simple ingredients suited to your specific dietary needs.

How many plant-based meal replacement shakes should I drink per day?

The number of plant-based meal replacement shakes you should drink per day depends on several factors, including your nutritional needs, health goals, and overall diet. Here are a few general guidelines:

General recommendation: 

• 1-2 shakes per day: Most dietitians and nutritionists recommend replacing one to two meals per day with meal replacement shakes, ensuring that you still consume at least one normal meal.

Considerations for specific goals: 

• Weight loss: If your goal is weight loss, replacing one or two meals per day with a low-calorie, high-protein plant-based meal replacement shake can help.
• Weight gain: If your goal is weight gain, adding one to two meal replacements to your current diet can help.

Other considerations:

• Medical conditions: People with medical conditions or dietary restrictions should consult with a healthcare professional before significantly changing their diet or using meal replacements regularly.

In summary, while one to two plant-based meal replacement shakes per day is generally recommended, individual needs can vary. Consult with a healthcare professional for personalized advice.