Meal Replacement Shakes What You Need To Know Cedars-Sinai Skip to content Close Select your preferred language English عربى 简体中文 繁體中文 فارسي עִברִית 日本語 한국어 Русский Español Tagalog Menu Close Call 1-800-CEDARS-1 toggle search form Close Share Email Print CS-Blog Cedars-Sinai Blog Meal Replacement Shakes What You Need To Know Dec 01, 2020 Cedars-Sinai Staff Share Tweet Post Cedars-Sinai dietitian Christina Fasulo explains the do's and don'ts of meal replacement shakes and how to make your own. "Even though they are a convenient way to get a somewhat nourishing meal, they will never completely replace a healthy diet of whole foods." Meal replacement shakes have long been popular drinks for athletes trying to stay fit and dieters aiming to shed extra pounds. But what if you're hopeless in the kitchen, don't have time to create a healthy meal, or simply like the convenience of drinkable food? To better understand the do's and don'ts of meal replacement shakes, we spoke to Christina Fasulo, a registered dietitian at Cedars-Sinai. What exactly is a meal replacement shake Christina Fasulo: Meal replacement shakes are pre-made shakes that are typically between 150-400 calories, with a combination of carbohydrates, fats, and protein. These shakes can serve as a convenient substitute to cooking a balanced meal or snack. Read: Food Allergy Myths and Facts Can you swap all your meals with a shake CF: I would not recommend this because many of these replacement shakes are lacking some of the nutrients that you can get throughout the day from your meals, especially fiber. Can meal replacement shakes be sustainable for a long period of time CF: No. Even though they can be a convenient way to get a somewhat nourishing meal, they will never completely replace a healthy diet based on whole foods. Read: Why is Fiber Essential for a Healthy Diet? How do you pick the best meal replacement shake CF: The key to picking the best shake is to get the one that has the lowest number of ingredients on the back or sports a list of healthy ingredients you recognize. If you're comparing meal replacement shakes at the store, I would suggest getting one that has at least 15 grams of protein, a healthy dose of fat, and minimal amounts of added sugar. Can making a smoothie be the same as drinking a meal replacement shake CF: Depending on what ingredients you put in your smoothie, it could be the same as a shake. You have control of the ingredients and can make a fiber-rich, nutrient-dense drink that can be more fulfilling, thicker, and more substantial. Read: Do Detox Diets and Cleanses Work? Do you have a favorite meal replacement smoothie recipe CF: Yes, this chocolate banana shake is easy to make and healthy. It includes "hidden" veggies for vitamins, minerals, and phytochemicals, and enough protein, fat, and fiber to keep you full. 1 small frozen, pre-sliced banana 1-1 1/2 cups plant-based milk 1 scoop chocolate protein powder 1/4 cup frozen cauliflower rice 1 handful spinach 1 tablespoon peanut butter (optional) 1 tablespoon chia seeds (optional) Blend all ingredients and enjoy! Tags Expert Advice Food and Nutrition Share Tweet Post Popular Categories Health + Wellness Science + Innovation Community Blog & Magazines catalyst Blog & Magazines Home CS-Blog Blog CS Magazine Cedars-Sinai Magazine discoveries magazine Discoveries Magazine Embracing our Community Embracing Our Community Blog & Magazines catalyst Blog & Magazines Home CS-Blog Blog Embracing our Community Embracing Our Community CS Magazine Cedars-Sinai Magazine discoveries magazine Discoveries Magazine Popular Topics Cancer Women's Health Heart Expert Advice Patient Stories Brain Make an Appointment Find a Doctor Schedule a Callback Call us 24 hours a day 1-800-CEDARS-1 Support Cedars-Sinai Make a Gift Volunteer Share Email Print Please ensure Javascript is enabled for purposes of website accessibility