Written by the Plenthera team (trained in orthomolecular nutrition). Scientifically reviewed in May 2026. Last updated: 18 September 2026.

A good meal replacement is not a 'weight-loss shake' but a complete meal in compact form: at least 15-25 g protein, complex carbohydrates, healthy fats, fibre and preferably vitamins and minerals. Handy on busy mornings, when travelling, or as an aid in weight management or for increasing energy intake. In this category you will find a plant-based, cleanly formulated meal shake — without fillers, artificial sweeteners or synthetic vitamin mixes.

On this page: What makes a good meal replacement? · When does a meal replacement make sense? · Our meal shakes · Frequently asked questions · Combine with · Sources

What makes a good meal replacement?

(1) Macro balance: at least 15-25 g protein per serving, 30-50 g carbohydrates with fibre, 5-15 g fat. (2) A short, recognisable ingredient list — preferably without synthetic sweeteners or fillers. (3) A protein source with a complete amino acid profile (a plant-based blend works fine). (4) Sufficient fibre (5-10 g) for satiety.

When does a meal replacement make sense?

Busy mornings

A shake is quicker to make than a proper breakfast — and often provides more nutrition than a quick snack.

When travelling or on the go

Travellers and people with irregular schedules appreciate a consistent nutrient intake without depending on motorway restaurants.

For weight management

A structured meal replacement makes portion control easier. A systematic review (Astbury et al., 2019) found that programmes with meal replacements give comparable or slightly better results than a classic calorie-restricted diet, partly due to better adherence. Note: the legal claims for meal replacements for weight control (Regulation (EU) 2016/1413) only apply to products that meet the compositional requirements laid down therein — our meal shakes are positioned as a nutritious meal, not as a weight control product.

For underweight or recovery

Especially for older people, after illness or with underweight, a calorie-rich shake can be a simple aid to increase energy intake.

Our meal shakes

• Sunwarrior Active Protein — plant-based wholefood shake (1 kg, Vanilla and Chocolate) with protein, fibre, vitamins and minerals — for an active lifestyle
• Plantforce Synergy Protein — rice-blend protein powder in four flavours; as a base for a homemade meal shake with fruit, oats and a source of fat
• Proteins & Meal Replacements — the wider main category

Frequently asked questions

What is the difference between a protein shake and a meal replacement?

A protein shake mainly provides protein (15-30 g) with few other macros. A meal replacement also contains complex carbohydrates, fats, fibre, vitamins and minerals — a complete meal.

Can I use a meal replacement every day?

Occasionally or as a targeted aid: fine. As a structural replacement for several meals a day: less ideal — solid food provides more phytonutrients, enjoyment and social experience.

Which legislation applies to meal replacements?

Meal replacements for weight control fall under Regulation (EU) 2016/1413 (composition and permitted claims); total diet replacement for weight control under Regulation (EU) 2017/1798. For other meal shakes, general food law applies (the Dutch Commodities Act and EU law).

Do meal replacements help with weight loss?

Research (Astbury et al., 2019) shows that meal replacements in a structured programme give results comparable to a traditional diet, often with better adherence. The total calorie balance remains decisive. Protein contributes to the maintenance of muscle mass — relevant in a calorie deficit.

Which meal shake tastes best?

Taste is personal. Sunwarrior Active Protein is often praised for its mixability and is available in Vanilla and Chocolate; those who build their own with Plantforce Synergy can choose from Vanilla, Berry, Chocolate and Naturel.

Combine with other categories

Meal replacements often fit into a broader approach:

• Proteins & Meal Replacements — the main category
• Sport & Nutrition — for sport-specific supplementation
• Greens Blends — for extra phytonutrients in the shake
• Vitamins & Supplements — for targeted supplementation outside the shake

Sources & references

• Astbury N.M. et al. (2019) — A systematic review and meta-analysis of the effectiveness of meal replacements for weight loss (Obesity Reviews)
• Regulation (EU) 2016/1413 — health claims and compositional requirements for meal replacements for weight control
• Regulation (EU) 2017/1798 — total diet replacement for weight control
• Voedingscentrum (Netherlands Nutrition Centre) — weight management and meal replacements

Disclaimer: This text is for informational purposes only and does not replace medical advice. Meal shakes are foods and are not a substitute for a varied, balanced diet and a healthy lifestyle. If in doubt, always consult your doctor or an orthomolecular therapist.