Can A Protein Shake Replace A Meal? (What The Experts Say)

Last Updated On January 1, 2026

As a personal trainer and nutrition coach, I am often asked whether a protein shake can replace a meal.

While protein shakes can be an excellent source of extra protein, they often lack essential nutrients such as fiber, carbohydrates, and healthy fats that you get from a well-balanced meal.

Therefore, I rarely recommend substituting entire meals with protein powder shakes.

Before you start panicking, let me explain how to make protein shakes work as meal replacements from time to time.

Can You Use a Protein Shake to Replace Any Meal?
Meal Replacement Shake Vs Protein Shake
What Are the Pros and Cons of Replacing a Meal with A Protein Shake?
How To Make A Meal Replacement Drink With Protein Powder?
Meal Replacement Protein Shake Questions
Summary

Can You Use a Protein Shake to Replace Any Meal?

Yes, in a pinch, you can substitute a protein shake for any meal.

From my experience, people tend to grab something quick and easy, most often for breakfast and snack(s), which obviously is not the healthiest option.

Other meals are no exception, so many of my clients drink shakes instead of dinner, either due to lack of time or inaccurate fitness beliefs.

I'll analyze meal by meal to help you better understand which nutritional approach is best and when you can take advantage of dietary supplements.

Breakfast

You've probably heard the saying, "Eat breakfast like a king, lunch like a prince, and dinner like a pauper." It is only partially correct, and the accurate part emphasizes the importance of breakfast.

A protein shake may seem like a lifesaver when you are getting ready for work or need a quick re-fuel after a morning workout. However, it is important to remember that it can't replace breakfast, especially if you live an active lifestyle.

A healthy breakfast should include a variety of key nutrients. My go-to choice is eggs and bacon or tuna and avocado. Both of these options allow me to combine proteins AND fats into my diet.

If you are going to use protein powders and shakes around breakfast time, aim to include them as an addition to my suggested meals or to your morning oatmeal. This will benefit your body throughout the day as it is better than drinking it as a meal replacement.

Lunch

Don't even think of replacing your lunch with a protein shake/meal replacement shake. Just as breakfast is necessary to provide energy at the beginning of the day, lunch keeps us energized throughout the day.

You should consume all three macronutrients for lunch, and a protein shake certainly cannot provide that. Even if you don't want to eat carbs for lunch, you still need proteins and fats, and protein powders are very low in fats.

Here are some lunch ideas full of all the essential macronutrients you need:

Chicken, potatoes, and salad
Fish and rice
Bolognese pasta

You get everything you need, and it's delicious.

You should take vitamins after lunch - fat-soluble vitamins like vitamin D, and save shake for later.[1]

Dinner

Intermittent fasting is the only situation when I recommend my clients to drink protein shakes as the last meal of the day. You can end the day with a protein shake if you have two main meals during the eating window.

If you follow a regular, healthy diet, dinner should be similar to breakfast and lunch, depending on your goal. For those trying to lose weight, go with salmon and salad or similar lean protein plus salad/vegetable variations.

If you are aiming to build muscle, then a different approach is needed, and dinner should contain all macros. Drinking a shake after dinner is an excellent way to boost protein intake further. I recommend using casein rather than whey protein because it is a slow-digesting protein that releases amino acids more slowly.[2]

Pre-Workout Meal

I usually time my workouts around 2 hours after eating breakfast or lunch. After working out in the gym regularly for almost ten years, it turned out to be the most effective and healthiest approach for me. I noticed that most experienced gymgoers schedule their workouts the same.

Why am I telling you all this? Because if you go to the gym or engage in any other physical activity an hour and a half or two after breakfast or lunch, your body has enough fuel. That's why protein drinks can be an excellent replacement for a pre-workout meal.

For me personally, the shake is not a substitute for a pre-workout meal but is the perfect nutrient-dense source. When digested quickly, you will be more energized as your muscles will get all the necessary proteins.

Post-Workout Meal

After a workout, especially a strenuous one, it's critical to refuel your body. I'm not talking about the mythical "anabolic window" that actually doesn't exist.[3][4] Muscle mass and strength are not closely related to protein consumption timing.

However, a post-workout meal is vital to provide energy for the activities that await you after a workout since it is certainly not your only obligation unless you are a professional bodybuilder.

I advise eating a normal meal after the workout, particularly if you won’t eat again for another three or more hours.

If you are short on time or not hungry, you can choose a protein shake for a post-workout meal. For example, I eat a banana to replenish my potassium and drink a shake. Your body will love that combination, and you won't starve until the next meal.

Meal Replacement Shake Vs Protein Shake

People new to the fitness world might think these two types of shakes are the same, but they are not.

Herbalife Nutrition is primarily responsible for the global popularity of meal replacement shakes. Their meal replacement shakes have become the favorite choice of many who want quick weight loss. Many won't agree with me, but I think their good marketing campaign influences their popularity more than effectiveness.

Most meal replacement shakes contain protein, other macronutrients such as carbs and fat, as well as essential vitamins and minerals. Although their nutritional profile is significantly more complete, they still cannot replace real meals for an extended period.

Protein shakes, as the name suggests, are based on protein - usually dairy or plant-based protein. They are low in carbs and fats, and some products are enriched with minerals, vitamins, amino acids, and other ingredients. All other components are secondary, and only protein counts.

What Are the Pros and Cons of Replacing a Meal with A Protein Shake?

The cons of replacing a meal with a protein shake outweigh the pros, albeit after reading this part, it will seem to you that it is approximately tie.

The next time you think of replacing a meal, imagine me as a shoulder angel from the cartoon telling you not to do it if you really don't have to.

Pros

Weight Loss:
One of the biggest advantages of replacing a meal with a protein drink is that it can help with weight loss. Protein is known to be more filling than carbohydrates, and consuming shakes will result in a calorie deficit, which directly leads to fat/weight loss.
Convenience:
We spend hours and hours every week preparing food, so who wouldn't like to save that time by drinking a shake instead? It's a quick and easy way to consume something healthy.

Cons

Nutrient Imbalance:
Balance is key to our health and well-being, and we cannot achieve that by consuming only shakes, even if you buy premium protein powder. A high-protein diet with insufficient amounts of other nutrients is unhealthy.
Not Sustainable:
Relying on protein shakes as a long-term solution is not sustainable. You would be constantly hungry, fatigued, have a weak immune system, and have overall malnutrition. This would lead to binge eating and health problems after some time.
Lack of Variety:
Along with missing out on important nutrients you would normally get from real food, lack of variety is bad for our mental health too. Food has a significant connection with our mood and should be varied.[5]

How To Make A Meal Replacement Drink With Protein Powder?

Be creative when making protein meal replacement drinks.

You have to stick to a few basic steps; everything else is up to you. Every such shake should have the following:

Carbs base: Since this is not a protein shake but a meal replacement, you must add carbs like oats, whole grains, almond flour, or banana.
Protein - One to two scoops of your favorite protein; 20 to 40 grams of protein (without added sugar/artificial sweeteners)
Liquid: You can't make a shake without liquid. The selection is again huge - milk, yogurt, kefir, almond milk, coconut milk, coconut water, etc.
Fats: Avocados, nuts, and seeds are the best sources of fats for making a shake.
Vegetables/fruit: You can add whatever will improve the taste and mixes well.

I will share with you my two favorite shake recipes with high nutritional value. I make them as a nutritious snack when strenuous physical activity is expecting me or as a meal replacement when I'm in a rush.

Keep in mind that they have more calories compared to the average, so implement them as such in your daily calorie intake to avoid unwanted weight gain.

Almond Banana Shake

Almond milk 350ml
1x Banana
Two scoops of almond flour
One scoop of protein powder
10-15 almonds
Teaspoon of cinnamon
Dark chocolate (70+% of cocoa)

Coconut Berry Shake

Coconut milk 300 ml
One scoop of protein powder
10-15 blueberries (or some other berries)
One tablespoon of peanut butter (or other nut butter)
One tablespoon of chia seeds
Dark chocolate or honey

It can be hard to mix because of the peanut butter, so I add a little water until I get the desired texture.

Coconut Berry Shake With Chia Seeds Recipe

Meal Replacement Protein Shake Questions

Can you replace meals with protein shakes to lose weight?

Replacing meals with protein shakes will initially help you lose weight. However, it is not a healthy or sustainable strategy, so you shouldn't replace more than one meal per day at most. Although your goal is losing weight, your body still needs all the nutrients protein powder can't provide.

Can a protein bar replace a meal?

Protein bars are not a suitable replacement for a meal by any means. They can provide a quick energy boost but are low in healthy ingredients, and the protein source is usually low-quality.

An exception can be a homemade protein bar that contains high-quality protein powder, nuts, dark chocolate, fruits, nut butter, etc.

How long can you do meal replacement shakes for?

In theory, you can do meal replacement shakes for as long as you'd like, but in reality, for a maximum of two weeks.

After that period, you should return to a balanced diet, even if meal replacement shakes result in the desired body weight loss/weight management.

A long-term liquid diet plan is terrible for the gastrointestinal tract and the body in general.

Summary

Since breakfast is key for energy stability during the day, I recommend that you focus on eating a full meal for breakfast and use a protein shake as a replacement for a snack or a post-workout meal.

Always strive to eat a variety of whole foods to ensure you're getting all the essential nutrients. This should be achieved by eating three solid meals a day. If you have to replace one meal, a protein shake is undoubtedly a better option than fast food. Just don't make a habit of it!

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4810759/
https://www.e-pan.org/journal/view.php?doi=10.20463/pan.2020.0009
https://lewis.gsu.edu/2021/10/13/fact-or-fiction-the-anabolic-window/
https://www.tandfonline.com/doi/full/10.1186/1550-2783-10-5
https://www.mdpi.com/2076-3921/8/9/376

Last Updated on January 1, 2026

Can A Protein Shake Replace A Meal? (What The Experts Say)