How to Find the Best Soy-Free Meal Replacement Shakes
📌 Overview and Key Takeaways
This is a Dietitian’s guide on how to find the best soy-free meal replacement shakes.
Discover how to supplement your diet without soy.
Why Should I Choose a Soy-Free Meal Replacement?
Soy is one of the most controversial foods.
On the one hand, soybeans are an affordable, protein-rich legume with low cholesterol and saturated fat content.
They are also one of only a few complete plant proteins, meaning they contain all the amino acids your body must get from food.
On the other hand, soy is an allergen, associated with adverse side effects, and the epitome of a genetically modified crop that has detrimental impacts on the environment and human health.
Here is a summary of the the top reasons to avoid soy:
- Soy is one of the “Big 8” allergens responsible for 90 percent of all food allergies.
- Soy contains isoflavones, a type of plant estrogen similar to human estrogen. Soy isoflavones can bind to estrogen receptors in the body and cause weak estrogenic or anti-estrogenic activity, which some research suggests can increase the risk of chronic diseases like breast cancer (Mol Med Rep, 2017).
- Soy, which is the largest source of protein for animal feed, is also second only to beef in terms of driving global deforestation and soil erosion.
- Soy is one of the most genetically modified (GM) crops on the planet. Although there is nothing inherently wrong with GM crops, most GM crops are engineered to survive the direct application of herbicides and pesticides. This increases the likelihood that chemicals are used to grow your food and in your food.
According to the US Department of Agriculture, over 90 percent of soybeans grown on US farms are genetically engineered to withstand a herbicide called Roundup.
It follows that most GM soybeans contain high residues of glyphosate (Food Chemistry, 2014), the primary ingredient in Roundup, which is classified as probable human carcinogen.
What Is Soy Protein?
Soy protein, which is a common ingredient in meal replacements, is a protein concentrate or isolate extracted from soybeans.
Making protein concentrates and isolates requires ultra mechanical and chemical processing, often involving solvents like hexane.
It follows that soy protein concentrates and isolates look nothing like real food, might have long-term consequences for your health.
Product Quiz
What Are the Best Soy-Free Meal Replacements?
Just because a meal replacement does not contain soy protein does not mean that it is soy-free.
Many meal replacements contain soy lecithin, an emulsifier.
Note that some manufacturers do not specify which type of lecithin they are using.
If this is the case, check to see if “soy” is listed as an allergen; if it is, your meal replacement contains soy lecithin.
Keep in mind that soy lecithin is only one of many food additives found in meal replacements.
And regularly eating certain food additives can cause painful side effects and even long-term health problems.
🚫 Avoid Food Additives
Emulsifiers like carrageenan and artificial sweeteners like sucralose, for example, can alter the composition of your gut microbiome (North Clin Istanb, 2019).
This can lead to gut dysbiosis, or an imbalance in gut bacteria, which is linked to the development of chronic diseases like obesity and Type 1 diabetes (Microorganisms, 2022; World J Gastroenterol, 2018).
⚠️ 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
Basically, if you could not find an ingredient in nature or make it at home, it should not be in your meal replacement.
🚫 Avoid Dairy-Based Proteins
Dairy-based proteins like whey and casein, although not an issue for everyone, can cause digestive issues too.
This is usually because they contain lactose, a sugar many people cannot fully digest.
But you might be sensitive to dairy-based proteins even if you are not lactose intolerant.
This is particularly true for casein protein, which forms a gel-like substance in your stomach that slows down digestion.
🚫 Avoid Protein Concentrates and Isolates
You should also consider avoiding protein concentrates and isolates.
Most meal replacements are made from one or both of these protein sources, which have been mechanically and/or chemically stripped of everything but the protein.
This includes the enzymes, fiber, and other natural digestive aids that help you break them down.
You therefore do not digest them in the same way that you do whole foods, which can affect your gut health.
In fact, studies show that regularly eating protein concentrates and isolates can disrupt your gut microbiome and cause the formation of toxic byproducts in our guts (Nutrients, 2018; Mol Nutr Food Res, 2024).
So instead of ultra-processed protein concentrates or isolates, look for whole food protein sources like egg whites and almonds.
They are easier to digest and absorb.
Order Samples to see for yourself.
Sources
- Molecular Medicine Reports (Mol Med Rep). Isoflavone therapy for menopausal flushes: A systematic review and meta-analysis. 2017.
- Food Chemistry (Food Chemistry). Compositional differences in soybeans on the market: Glyphosate accumulates in Roundup Ready GM soybeans. 2014.
- Northern Clinics of Istanbul (North Clin Istanb). Food additives and microbiota. 2019.
- Microorganisms (Microorganisms). Gut Dysbiosis: A Potential Link between Increased Cancer Risk in Ageing and Inflammaging. 2022.
- World Journal of Gastroenterology (World J Gastroenterol). Dysbiosis and intestinal permeability: are they playing a role in children with autism spectrum disorder?. 2018.
- Nutrients (Nutrients). The Role of the Gut Microbiome in the Development of Schizophrenia. 2018.
- Molecular Nutrition & Food Research (Mol Nutr Food Res). In Vitro Fermentation of Animal and Plant Protein Isolates by the Human Gut Microbiota Under High and Low Carbohydrate Conditions.. 2024.
Editorial Guidelines
This article was written by a Registered Dietitian and reviewed by a Physician Assistant. We rely on peer-reviewed research and trusted medical sources, and regularly update our content to ensure accuracy and clarity.
Frequently asked questions
Who is Drink Wholesome for?
Drink Wholesome makes minimally-processed meal replacement powder for sensitive stomachs. Because it’s made from a short list of simple ingredients, it’s also a great option for anyone who wants to avoid artificial and ultra-processed ingredients – including kids, seniors, and moms.
Why is Drink Wholesome easy to digest?
No Dairy
Drink Wholesome is made without whey and casein, which contain lactose, a sugar most people can’t fully digest. Dairy-based proteins, especially casein, also form a gel-like substance in your stomach, which can upset sensitive stomachs.
No Additives
Drink Wholesome is made without ultra-processed food additives. Regularly eating artificial sweeteners, emulsifiers, thickeners, and other additives can cause digestive issues and even long-term gut health problems.
Whole Food Protein
Drink Wholesome is made from whole food protein sources like almonds and egg whites. Unlike ultra-processed protein concentrates and isolates, which have been stripped of fiber, enzymes, and other natural digestive aids, whole foods are easy to break down and absorb.
Protein powder vs meal replacement powder?
We make minimally-processed Protein Powders and Meal Replacement Powders for sensitive stomachs. Protein powder is high in protein and low in everything else, whereas meal replacement powder contains fats, carbs, fiber, and protein because it’s intended to replace the nutritional value of a light meal.
Ask our dietitian.
If you’re wondering which of our products is best for you, ask our Registered Dietitian. She’ll reply via email within 24 hours.
High Protein Blueberry Pancakes
PREP TIME
5 min
COOK TIME
5 min
SERVES
2
Ingredients
- ¼ cup Drink Wholesome
- ⅓ cup flour
- 2 egg whites
- ¼ cup plant milk
- 1 tbsp nut butter
- 2 tbsp maple syrup
- 1 cup blueberries
Instructions
In a blender, combine the egg whites, milk, ¼ cup blueberries, and almond butter. Pour the mixture into a small mixing bowl and add the protein powder and flour. Whisk until smooth. Pour ⅓ cup batter onto a heated and greased (or non-stick) pan to form pancakes. Cook each side for 2-3 minutes. This recipe makes 4-5 pancakes. Then, in a small saucepan, heat ¾ cup blueberries and the maple syrup over medium heat, stirring occasionally, for about 8 minutes. Plate the pancakes and spoon blueberry jam on top.
Author(s)
Featured Meal Replacement Powders
Meal Replacement Powder
$59.99
Vegan Meal Replacement Powder
$59.99
Protein Powder Samples
Starting at: $9.99
BUY NOWProtein Calculator
Product Quiz