Can a Protein Shake Replace a Meal?

Bottle with ingredients

To answer your question — YES. A protein shake can certainly replace a meal.

Whether you’re a busy mom in the “trenches” or you’re in your boss era, finding time for a nutritious meal or upping your protein intake can often feel like another task on the never-ending to-do list.

Let’s be real, who has the time to grocery shop, meal prep, and clean on top of everything else that needs to be done?

Protein shakes can replace a meal conveniently. However, not all protein is created equally. That's where Raw Generation's plant-based Meal Replacement Pack comes in.

Try The Meal Replacement Pack

The Ugly Truth About Protein

You're getting way more than “extra protein” when it comes to store-bought protein drinks, powders, and supplements.

Almost all conventional protein powders and shakes are tested to have heavy metals in them. These metals are extremely toxic to your overall health. And you can guarantee metals like mercury, arsenic, cadmium, and lead will be present [1]. This is not required to be shown on a label, but rest assured, if you are drinking these daily, you’re also drinking heavy metals. 

Almost all protein powders, shakes, and bars contain refined added sugars, sweeteners, artificial flavors, fillers, gums, seed oils, and preservatives. Every one of these ingredients may not be in every single type of protein shake or powder, but some combination of them most certainly is.  Each and every one of these ingredients is harmful to your health, not to mention your weight loss goals. Plus, they have virtually no nutritional value.

Many Americans are protein-obsessed, but what they don’t tell you is that too much protein from supplemental protein, like whey protein for example, can actually damage your kidneys and liver [2]. Of course, protein is necessary for a healthy diet, but in a balanced amount to other micronutrients as well as macronutrients. When protein is from a fractioned, non-natural source (like shakes, powders, or bars) it is difficult for your body to process properly and puts undue stress on your liver and kidneys.  

What To Look For In A Meal Replacement Shake

All this being said, not all protein sources are bad. Quality is key.

When choosing a protein shake, your main priority should be sourcing high-quality ingredients, not calorie intake or getting in unnecessarily high protein.

Avoid ingredients like fillers, refined sugar, artificial sweeteners and ingredients, gums, or processed plant-protein powders, like pea protein.

Instead, focus on simple ingredients like nuts, seeds, and healthy nut butter. These will give your body the nutritional needs from healthy fats from real, whole foods it deserves.

Now this can be difficult to find, as most of these store-bought shakes and powders are highly processed. This is the very reason why I designed the Meal Replacement Pack.

What is the Meal Replacement Pack?

The Meal Replacement Pack is a nutritionist-developed pack designed to give you a complete, balanced meal with convenience.

Each bottle is nutrient-dense and contains 16 grams of protein from real foods found in nature—never processed supplements or chemical concoctions, like other companies.

Protein content aside, the flavors in this pack are delicious. You’ll get fan-favorite flavors like Vanilla Protein & Chocolate Protein—yum.

Not to mention, this pack is totally versatile. Use these shakes as a quick meal replacer for lunch or dinner or as a weight management tool. You can even use them to help build muscle or as a post-workout recovery drink. Any way you look at it, this option will be cleaner 100% of the time.

Say goodbye to junk protein and hello to simple, easy, and delicious protein. No meal plan hassle is necessary.

Get Clean & Simple Protein

How to Use The Meal Replacement Pack Successfully

If weight loss or maintaining lean muscle is your goal, the best way to use the meal replacement pack is to:

  • Wake up and have a green juice followed by some fresh fruit for breakfast.

  • Have a Meal Replacement Shake of your choice for lunch.

  • Eat a clean cooked dinner consisting of healthy carbohydrates, steamed or baked vegetables, and your protein of choice. You can have healthy whole grains like brown rice or baked white or sweet potato. Whether you are vegan or eat animal fats, feel free to eat beans, wild-caught fish, pastured/organic eggs, chicken, or beef.

If muscle growth is your goal, the best way to increase muscle mass is:

  • Wake up and start your morning with green juice and fruit.

  • Have a meal replacement shake of your choice for lunch.

  • Eat a clean cooked dinner like the one recommended above, but up the amount of protein if you’d like.

  • Enjoy a meal replacement shake as a dessert or a post-workout drink for some extra calories, carbs, and protein.

Nutritionist Tip: A balanced diet is key here. You don’t need to worry about calorie deficits or low-calorie meals. Maintaining satiety is key to helping you stay on track. Your daily calorie intake should be from whole foods. Avoid the inflammatory foods that cause weight gain, like seed oils, gums, dyes, refined sugar, sweeteners, flavorings, and other commonly found chemicals in our food and protein supplements.

The Meal Replacement Pack is Everything You Need

So, yes a protein shake can effectively replace a meal.

The key here is to choose quality ingredients that actually nourish your body, not overwork it.

Whether you want to get enough protein, lower your body weight, help with muscle gain, or cut your cravings, the Meal Replacement Pack has got you covered.

Incorporating these shakes into your daily routine can help you achieve your health goals effortlessly and deliciously.

Get Effortless & Delicious Protein Today


  1. The Hidden Dangers of Protein Powders

  2. Does Too Much Whey Protein Cause Side Effects?


Featured Products

Meal Replacement Pack

Meal Replacement Pack

Regular price $124.99
Sale price $124.99 $159.99 Regular price

Bio image of article author Lisa Testa, M.S.

With over two decades of expertise in the field of Health & Wellness, Lisa Testa, M.S. is an experienced nutritionist who has dedicated her career to empowering hundreds of clients on their journeys to weight loss and natural healing through the transformative power of raw food nutrition.

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