The only way to make an informed choice is to read the list of ingredients, nutrition label, (ignore the front label) and compare products. Ideally, the meal replacement will contain ingredients that don’t sound like foreign chemicals found in a chemistry lab! Nutrients should be primarily complex carbohydrates, with small amounts of simple sugars and a bit of fat, along with a moderate amount of protein.
So how can you tell which ones are worth the hype? The key is hidden in the ingredients list. Look for something that has at least 10 grams of protein per serving, which is either entirely or predominantly derived from wholesome sources; nuts, egg whites, seeds, and almond butter are all good contenders.
Look for products that fit the following guidelines:
- 220-230 calories per serving
- Less than 5 grams of fat per serving
- 3-5 grams of fiber per serving
- 10-15 grams of protein per serving
- Fortified with a third of daily vitamins and minerals