If you’re looking for a convenient and delicious way to incorporate low carb options into your diet, meal shakes can be an excellent choice. They are a convenient way to get essential nutrients, control your calorie intake, and support your weight loss or weight management goals.
With so many options available on the market, it can be overwhelming to choose the right one. That’s why we’ve done the research for you. So, let’s dive in and find the perfect shake to support your healthy lifestyle!
Note: Because many of the products in this comparison use wildly different “serving” sizes, we’re going to use a “Cost Comparison” metric that compares how much it would cost to get a meal, with that defined as 33% of a ‘typical’ 2000 calorie per day diet (or about 667 calories per meal).*
What’s the difference between a meal shake and a protein shake?
A protein shake just provides you with protein (think of it as a protein snack – like beef jerky or similar). Usually it’s used as a pre- or post-workout supplement to help someone gain muscle.
A meal shake should provide you with one-third of your daily recommended nutrients, including protein, fiber, vitamins, minerals, and more. It’s particularly helpful for people with busy schedules or people looking to lose weight.
Best Overall Meal Shake
Keto Chow
Nutrition info** for Chocolate (with heavy cream):
Cost comparison: $4.75
Calories: 540 (27%)
Total fat: 45 g. (58%)
Cholesterol: 174 mg. (58%)
Sodium: 850 mg. (37%)
Total Carb.: 12 g. (4%)
Added Sugar: 0 g. (0%)
Sugar Alcohol: 0 g.
Dietary Fiber: 7 g. (25%)
Protein: 29 g. (58%)
Net Carb.: 5.13 g.
Okay, so we’re a little biased, but Keto Chow has to be our number one pick. Keto Chow meal shakes are specifically formulated for those on a low-carb or keto diet. It provides one-third of your daily nutrition in each serving, including high-quality protein, vitamins, and fiber, while keeping the net carbs low.
One of the unique features of Keto Chow is its customizability, allowing you to add or not add your preferred fat source, such as heavy cream or avocado oil, to tailor the macronutrient content to your needs.
Texture
Keto Chow comes in over 30 delicious flavors, like chocolate toffee, pistachio, and strawberry. Unlike other meal shakes, Keto Chow doesn’t have a chalky, gritty texture. It tastes like a milkshake or melted ice cream.
Allergens
All flavors of Keto Chow are gluten free and soy free. Most flavors of Keto Chow contain dairy, except for Keto Chow Core. Some flavors have other potential allergens, so, as always, make sure to read the nutrition labels if you have any concerns.
Most flavors of Keto Chow are sweetened with sucralose, but the Core line offers Stevia-sweetened and unsweetened options.
Sodium
Keto Chow is designed to provide one-third of what your body needs in every serving—including sodium. While the amount of sodium in Keto Chow may seem like a lot compared to foods you may be used to, many people on keto, especially as they are first starting out, don’t get enough sodium.
This can result in imbalanced or low electrolytes, causing flu-like symptoms. (This is sometimes called the keto flu.)
Sucralose
There is some confusion between “Splenda” (that you buy at the grocery store) and pure sucralose. Splenda uses bulking agents like maltodextrin, which aren’t great for those on keto. This is because the maltodextrin in Splenda will absolutely spike your blood sugar. Pure sucralose, on the other hand, typically does not.
Even for those who are especially sensitive to sucralose, many find they don’t have any issues with the amount that is in Keto Chow. We use 0.08 g. per serving. To put that in perspective: that is 1/64 the weight of a US nickel. Even 0.08 g. of actual sugar will only raise your blood sugar by 0.32mg/dL — essentially no effect.
You may also find people referencing sucralose as “chlorinated sugar” — assuming that any form of chlorine is bad for humans. This would be ignoring Sodium Chloride (salt) and other essential chemical compounds that contain chlorine.
Runners-Up
HLTH Code™
Nutrition info for Chocolate Macadamia:
Cost comparison: $6.67
Calories: 400 (20%)
Total fat: 27 g. (35%)
Cholesterol: 43 mg. (14%)
Sodium: 203 mg. (9%)
Total Carb.: 13 g. (5%)
Added Sugar: 0 g. (0%)
Sugar Alcohol: 0 g.
Dietary Fiber: 9 g. (32%)
Protein: 27 g. (54%)
Net Carb.: 4 g.
While HLTH Code is close to providing one-third of your daily nutrients, if you look at the vitamins and minerals, it’s using low-quality options.
HLTH Code uses Vitamin K1, instead of K2. The difference between the two is that K2 gets redistributed into the body; this helps make K2 available to use for bone tissue. K1 stays in the liver. Vitamin K is important because it helps with “maintaining proper body function,” according to a 2020 article in Nutrients.
This meal doesn’t have enough electrolytes. It’s low in sodium, magnesium and potassium, which are essential for muscle function.
The magnesium in HLTH Code is magnesium oxide, an inorganic magnesium that isn’t easily absorbable by humans. Magnesium plays “an important role in the physiological function of the brain, heart, and skeletal muscle,” according to a 2019 article in Nutrients.
Additionally, HLTH Code doesn’t have choline, a nutrient that helps a maternal diet “support normal brain development, protein against metabolic insults… and improve neural and cognitive functioning,” according to another 2020 article in Nutrients. A different 2019 article in Nutrients explains that choline helps cellular membranes function.
Texture
HLTH Code has a lot of ground nuts and other ingredients that make it gritty. The taste gets mixed reactions. It offers flavors like chocolate, vanilla, and coffee, and it’s sweetened with stevia and monk fruit extract. Also, one serving (2 scoops) of mixed HLTH Code contains only 400 calories, so it isn’t likely to keep you full without additional food intake.
Allergens
HLTH Code Complete Meal contains milk, egg, and coconut oil. It’s not a genetically modified food.
BasicallyFood (formally known as Keto Fuel)
Nutrition info for Chocolate (with 2 Tbsp. olive oil):
Cost comparison: $3.99
Calories: 210
Total fat: 38 g. (49%)
Cholesterol: 0 mg. (0%)
Sodium: 575 mg. (25%)
Total Carb.: 12 g. (4%)
Added Sugar: 0 g. (0%)
Sugar Alcohol: Contains myo-inositol
Dietary Fiber: 10 g. (36%)
Protein: 23 g. (46%)
Net Carb.: 2 g.
BasicallyFood is great for those looking to do a low-carb, vegan diet. The vitamins and minerals are high quality.
While this meal shake is great for those on a vegan diet, if you’re not vegan, the plant proteins in this shake may provide lower protein quality compared to animal-based proteins. A vegan and vegetarian diet may be difficult for endurance performance athletes because of the difference in nutrient composition.
Texture
This shake mixes a bit gritty, and the sweetness can have a bit of an artificial aftertaste (from the myo-inositol, a sugar alcohol), depending on your palette.
Allergens
BasicallyFood is free of gluten, dairy, soy and nuts.
Sated
Nutrition info for Chocolate (Natural) (with oil):
Cost comparison: $5.00
Calories: 400 (20%)
Total fat: 35 g. (45%)
Cholesterol: 10 mg. (3%)
Sodium: 450 mg. (20%)
Total Carb.: 17 g. (6%)
Added Sugar: 0 g. (0%)
Sugar Alcohol: 10 g. Erythritol
Dietary Fiber: 6 g. (21%)
Protein: 18 g. (36%)
Net Carb.: 1 g.
Sated is a meal shake that’s formulated for a ketogenic diet. It provides a balanced mix of macronutrients, including high-quality protein, healthy fats, and low net carbs, to support ketosis and keep you satisfied.
However, because of the sugar alcohol (erythritol), this will have a higher total carb content, which may be a concern for those tracking total carbs or who have digestive issues with sugar alcohols.
The product does come with an oil for you to use as a fat source, but this can limit one’s macronutrients for a keto diet if you don’t want to use the oil.
Texture
This has a good flavor and texture. Sated offers flavors like chocolate, vanilla, and strawberry, and it’s sweetened with erythritol and stevia.
Allergens
Sated is soy-free, gluten-free, and nut-free, but not dairy-free.
Good
Atkins™
Nutrition info for Milk Chocolate Delight:
Cost comparison: $5.82
Calories: 160 (8%)
Total fat: 9 g. (12%)
Cholesterol: 15 mg. (5%)
Sodium: 200 mg. (9%)
Total Carb.: 7 g. (3%)
Added Sugar: 0 g. (0%)
Sugar Alcohol: 0 g.
Dietary Fiber: 5 g. (18%)
Protein: 15 g. (30%)
Net Carb.: 2 g.
Atkins is a well-known brand that offers a variety of keto-friendly meal options, including shakes, bars, and powders. Its shakes are convenient because they’re pre-mixed and widely available to grab and go.
However, the main issue is that these shakes are simply a protein supplement. They don’t have enough calories, electrolytes, vitamins, and minerals to provide a full meal. At best, they’re more of a protein snack than a meal.
Texture
While providing a smooth texture, many people find these shakes don’t taste as good as their close competitor, Premier Protein Shakes.
Atkins meals come in various flavors, such as dark chocolate royale, French vanilla, and milk chocolate delight. They are sweetened with sucralose.
Allergens
Atkins meal shakes contain milk and soy.
AMPLE®
Nutrition info for Chocolate:
Cost comparison: $11.33
Calories: 200 (10%)
Total fat: 14 g. (18%)
Cholesterol: 20 mg. (6%)
Sodium: 220 mg. (10%)
Total Carb.: 6 g. (2%)
Added Sugar: <1 g. (0%)
Sugar Alcohol: 0 g.
Dietary Fiber: 3 g. (10%)
Protein: 13 g. (26%)
Net Carb.: 3 g.
Like Atkins, Ample’s shakes aren’t a full meal because they don’t contain enough calories, and the vitamins, minerals, and electrolytes in the shakes are just the bare minimum needed for your body.
They use tapioca fiber, which can raise your blood glucose, because it’s a type of starch. According to Dr. Ken Berry, “Starch is starch, and it is made of sugar. So starch will spike your blood sugar.”
Texture
These shakes are gritty and the ground seeds will settle and separate really easily (you may have to shake them every time you take a drink). Ample offers flavors like vanilla, chocolate, and berry. It’s sweetened with stevia and monk fruit extract.
Allergens
These shakes are free from gluten and soy, but contain milk and eggs.
310 Nutrition
Nutrition info for Chocolate:
Cost comparison: $15.15
Calories: 110 (6%)
Total fat: 2 g. (3%)
Cholesterol: 0 mg. (0%)
Sodium: 413 mg. (18%)
Total Carb.: 7 g. (3%)
Added Sugar: 0 g. (0%)
Sugar Alcohol: 0 g.
Dietary Fiber: 5 g. (18%)
Protein: 15 g. (30%)
Net Carb.: 2 g.
Although low carb, at only 110 calories and low in Vitamin D, calcium, and potassium, 310 Nutrition doesn’t provide enough nutrients to be a full meal. But if you’re looking for a plant-based protein shake, this could be a good option for you.
Like AMPLE, 310 Nutrition uses tapioca fiber, which is a starch that can raise your blood sugar.
Texture
Because this shake uses a plant-based protein, its texture is gritty. It has the typical chalky texture many associate with protein shakes. 310 Nutrition offers a variety of flavors, like chocolate, vanilla, salted caramel, and mocha. The shakes are sweetened with stevia and monk fruit extract.
Allergens
310 Nutrition’s shakes are gluten free and soy free. They’re vegan and organic.
Equate™
Nutrition info for Milk Chocolate:
Cost comparison: $6.23
Calories: 160 (8%)
Total fat: 9 g. (12%)
Cholesterol: 15 mg. (5%)
Sodium: 200 mg.(9%)
Total Carb.: 7 g. (3%)
Added Sugar: 0 g. (0%)
Sugar Alcohol: 0 g.
Dietary Fiber: 5 g. (10%)
Protein: 15 g. (30%)
Net Carb.: 2 g.
While more budget-friendly than other options, Equate could only be used as a protein snack, not a full meal, based on calories alone.
Texture
Equate’s shakes have a smooth texture, and they can be quite delicious. You can choose from chocolate, vanilla, and strawberry. Sucralose is used in these.
Allergens
Equate meal shakes contain soy and milk.
Okay-ish
Soylent®
Nutrition info for Creamy Chocolate:
Cost comparison: $6.25
Calories: 400 (20%)
Total fat: 24 g. (31%)
Cholesterol: 0 mg. (0%)
Sodium: 300 mg. (13%)
Total Carb.: 36 g. (13%)
Added Sugar: 1 g. (2%)
Sugar Alcohol: 0 g.
Dietary Fiber: 3 g. (11%)
Protein: 20 g. (40%)
Net Carb.: 33 g.
Soylent is a popular brand that offers pre-mixed meal shakes designed to provide balanced nutrition. While they have a calorie amount similar to Sated or HLTH Code, if you’re on a low-carb or keto diet, the carb count is likely far too high.
Their third ingredient is maltodextrin, which is a starch that will raise blood sugar and may cause intestinal inflammation. (This, as previously mentioned, is the same ingredient that makes Splenda less than ideal on a keto or low-carb diet.)
Texture
Soylent shakes have a smooth texture, although some people have found their flavors to taste like leftover cereal milk without the sweet taste. Choose from flavors like cacao, vanilla, and cafe mocha. The shakes are sweetened with sucralose and 1 g. added sugar.
Allergens
These shakes contain soy. They’re vegan and kosher.
Huel®
Nutrition info for Huel Black Edition – Chocolate:
Cost comparison: $4.08
Calories: 400 (20%)
Total fat: 3 g. (4%)
Cholesterol: 0 mg. (0%)
Sodium: 420 mg. (18%)
Total Carb.: 24 g. (9%)
Added Sugar: 4 g. (8%)
Sugar Alcohol: 0 g.
Dietary Fiber: 8 g. (29%)
Protein: 40 g. (80%)
Net Carb.: 16 g.
Huel is an alternative to Soylent that provides a greater amount of protein. They have high-quality ingredients, although they do have added sugar, maltodextrin (a starch), and a high carb count (for someone doing keto or a low-carb diet).
Texture
These shakes are gritty because they use ground flax seeds and pea protein. You can choose from a variety of flavors like vanilla, chocolate, and berry. The Black Edition shakes are sweetened with stevia.
Allergens
Huel shakes are vegan, and Black Edition is gluten and avenin free.
Ka’Chava®
Nutrition info for Chocolate:
Cost comparison: $12.94
Calories: 240 (12%)
Total fat: 7 g. (9%)
Cholesterol: 0 mg. (0%)
Sodium: 475 (21%)
Total Carb.: 25 g. (9%)
Added Sugar: 6 g. (12%)
Sugar Alcohol: 0 g.
Dietary Fiber: 7 g. (25%)
Protein: 25 g. (50%)
Net Carb.: 18 g.
Ka’Chava makes a great vegan protein shake, but not a meal shake, due to the low calorie count. Additionally, if you’re on a low-carb diet, the carb count is high.
Texture
The texture of this shake is gritty (it contains ground grains). You can choose from flavors like chocolate, chai, and matcha. It contains 6 g. of added sugar, meaning it’s likely an option that diabetics will want to avoid, as well as those on a keto or low-carb diet.
Allergens
Ka’Chava is vegan, making it a great protein shake option for those on a plant-based diet.
Slimfast®
Nutrition info for Keto Shake – Fudge Brownie Batter (with fat free milk):
Cost comparison: $7.71
Calories: 190 (10%)
Total fat: 15 g. (19%)
Cholesterol: 15 mg. (5%)
Sodium: 220 mg. (10%)
Total Carb.: 9 g. (3%)
Added Sugar: 0 g. (0%)
Sugar Alcohol: Erythritol
Dietary Fiber: 2 g. (7%)
Protein: 8 g. (16%)
Net Carb.: 7 g.
Slimfast keto shakes aren’t meal shakes. They don’t have enough protein, calories, and electrolytes to be a full meal. Slimfast is similar to Atkins in that its products make okay protein shakes, depending on your needs and preferences. Interestingly, the Slimfast Keto Shakes are quite high in powdered fats, so they’re a bit like a “liquid fat bomb.”
Texture
Slimfast has a smooth texture and basic flavors like fudge brownie batter and vanilla cake batter. They’re sweetened with stevia leaf extract, sugar alcohol (erythritol), sugar (dextrose) and monk fruit extract.
Allergens
These shakes contain milk and soy.
Ketologic®
Nutrition info for Chocolate:
Cost comparison: $5.05
Calories: 280 (14%)
Total fat: 22 g. (28%)
Cholesterol: 25 mg. (8%)
Sodium: 200 mg. (9%)
Total Carb.: 13 g. (5%)
Added Sugar: 0 g. (0%)
Sugar Alcohol: 4 g.
Dietary Fiber: 4 g. (14%)
Protein: 11 g. (22%)
Net Carb.: 9 g.
Along the same lines as Slimfast, Ketologic’s nutrition doesn’t make it a full meal (based on calories, calcium, potassium, and protein amount). It’s essentially a coconut oil fat bomb in a shake.
Texture
This shake mixes okay and tastes fine. It’s sweetened with sugar alcohol (erythritol).
Allergens
Ketologic’s shakes contain milk and coconut.
*The costs shown here are from May 2023 and may go up or down in the future.
**Note that these daily value percentages are based off of the New Nutrition and Supplement Facts Labels from the U.S. Food and Drug Association and a 2,000 calorie daily diet. Net carbs are calculated from total carbs minus dietary fiber and sugar alcohols.
