A Complete Guide To Meal Replacement Supplements

meal replacements

Meal replacements are perfect supplements to help with any and all of your dietary needs by giving you those vital on-the-go nutrients.

For those of us who live busy lives and always find ourselves always on the go, high-quality meal replacements can be a game-changer. Able to fill us up and provide us with those vital macronutrients, as well as a host of other great ingredients, having this amazing supplement on stand by can be huge for our gains. Whether you are looking for something whey based, or if you need something more plant-based, the options for both do exist and can each work wonders for our muscle growth, appetite control, recovery, and overall lifestyle.

While it is certainly best to get all of your nutrients from whole foods and a good home cooked meal, sometimes that just isn’t an option. With companies starting to prioritize their ingredients to include more whole foods, you do still get plenty of nutritional value out of these products.

In this complete guide to meal replacements, we’ll break down what you need to know about these supplements. From what they are, to the many benefits, and what to look for, finding the right product for you will be easier.

meal replacements

What Are Meal Replacements?

Meal replacements come in many forms, but the three most popular forms are a pre-bottled shake, a bar, or in powder form which you will then use to make a shake. They will offer good caloric options while pumping you with a great balance of macronutrients so you don’t miss out on any of the essentials needed to thrive inside and out of the gym.


Many of the top meal replacements will also include fiber, vitamins, minerals, and other solid ingredients to keep your body primed and ready to go for whatever comes your way (1). The perfect source of fuel for those on-the-go needs, meal replacements are a blessing in disguise.

meal replacements

Benefits Of Meal Replacements

The benefits of meal replacements can seriously affect our gains inside and out of the gym and lead us to living healthier lifestyles. With a well-balanced diet from whole foods to tackle all of our nutritional needs, we are one step closer to capitalizing on all our gains.

Benefits of meal replacements include:

  • Have Great Ingredients

A variety of whole food ingredients are offered to aid in all aspects of our overall health, digestion, and recovery. Possible protein sources include whey protein, pea protein, and brown rice protein and things like fiber and low amounts of sugar make these healthy options.


  • Supporting Weight Management

High in protein with balanced macronutrients, these are a solid way to track calories and ensure you get something into your body while still promoting weight loss and management (2). Just because you have a busy lifestyle, doesn’t mean you can’t still care for your weight.

  • Perfect For Busy Schedules

Great for grab and go options, these can fuel you wherever you are and boost athletic performance. Since we all do live busy and stressful lives, these can ensure you get the most out of your diet while still on the move.

  • Affordable And Convenient

A quick source of protein rich fuel at an affordable price for easy convenience and recovery from a well-balanced diet. Even some of the best options can still be affordable.

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What To Look For In Meal Replacements

Meal replacements and their respective formulas may differ depending on the brand so here are a few things to look out for when choosing the right product for you:

  • Ratio Of Macronutrients: You want to make sure you have enough protein to keep you full and aid in that desired growth and recovery while also having a good ratio of fats and carbs as well.
  • Taste & Sugar: There are some great tasting, protein rich meal replacements that exist without adding in all that extra sugar. Substitutes like stevia and monk fruit are becoming very common so you still get some of that sweetness.
  • Extra Beneficial Ingredients: Look to see if the formula includes things like fiber, omega-3s, collagen, and vitamins and minerals that can really work to add to the benefits. Also look at the protein source being something like whey, pea protein, or brown rice protein depending on your dietary wants and needs.
  • Calorie Count: While the calories may still be high since it is replacing a meal, look for ones with lower calories but higher protein. This will help keep you full and assist with weight loss, management and recovery.

Safety & Effectiveness

Meal replacements are safe to consume and do contain valuable ingredients that can help power you through the day. Do your best to eat a whole food meal and don’t always rely on meal replacement products, but for those days you are on-the-go, there is no harm in packing one away. These can work wonders for your gains and support things like muscle growth, appetite control, recovery, and a host of others to improve your overall lifestyle.

Featured Meal Replacement

Finding the right meal replacement can be a real challenge and while high-quality ones do exist, you need one that is right for you. This premium meal replacement supplement from Kaged Muscle is perfect for giving you what you need to start receiving the top benefits from a top tier meal replacement.

Kaged Muscle Clean Meal

Code GENIRON10 For 10% Off

Kaged Muscle Clean Meal is a great meal replacement for those looking to prioritize nutrition while still getting a solid on-the-go meal. With whole food ingredients and 21 organic vitamins and minerals, all of the essentials are covered.

Kaged Muscle Clean Meal is for those active individuals who want to prioritize nutrition while still getting a complete and convenient meal for those on-the-go needs. With whole food ingredients and 21 organic vitamins and minerals, this meal replacement has 123% better amino absorption to help build muscle and strength while also keeping you full throughout the day. Fueled with a formula including whey protein isolate, clean carbs, BCAAs, MCT oil, and zero added sugar, this meal replacement is perfect for fueling athletic performance while providing for a protein rich option for weight loss, digestion, recovery, and other nutritional needs.

Price: $44.99

Use code GENIRON10 for 10% off!

Check out our list of the Best Meal Replacement Supplements for more great products!

Wrap Up

Finding the right meal replacements for you can be difficult but with this complete guide, we hope to help make those choices a bit easier. As great sources of fuel for those on-the-go needs, meal replacements have the power to really help boost a number of our gains as we seek the best for ourselves. Check out some great meal replacement products and see what these can do for your overall health and wellness.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

*Images courtesy of Envato


  1. Kulovitz, Michelle; Kravitz, Len. “Do Meal Replacements Deliver Results?”. (source)
  2. Treyzon, Leo; Chen, Steve; Hong, Kurt; Yan, Eric; et al. (2008). “A controlled trial of protein enrichment of meal replacements for weight reduction with retention of lean body mass”. (source)
Austin Letorney is a writer, actor, and fitness enthusiast. As a former rower, he has shifted his focus to sharing his knowledge of the fitness world and strength sports with others.