The Best Protein Meal Replacement

Cutting calories and increasing your amount of physical activity are the most reliable ways to lose weight, according to the National Institutes of Health, but if those strategies aren't working for you, it could be worth giving meal replacements a try. Not all are equal, but the best-quality replacements have the potential to increase feelings of satiation, offer valuable nutrition and help you reach your health goals.

Protein Types

Protein powders are ubiquitous options in health food and nutrition stores, and it's easy to mix them into shakes or smoothies to replace normal meals. If you're looking for pure protein, the best choice is a protein isolate, which contains a higher percentage of the nutrient than protein concentrate powder or a protein "drink mix." You can find isolate choices from whey, soy, hemp, rice or pea protein. If shakes don't keep you full or you don't like drinking your meals, a better choice is a protein bar, which is likely to offer less protein per serving but may have more fiber and be more filling.

Nutritional Qualities

The best protein replacements contain natural, nutritious ingredients that offer a maximum amount of vitamins and minerals and minimal cholesterol, saturated fat, sodium and added sugar. However, those shakes can be difficult to find, as a 2007 "American Journal of Clinical Nutrition" article states that most meal replacement shakes primarily contain added sugar. For the best nutritional value, look for a protein replacement that contains fresh or frozen fruit for natural sweetness and has a base of protein isolate, nonfat yogurt, low-fat milk or non-dairy milk.

Benefits

An effective high-protein replacement will accomplish your health goal, whether it's to gain lean muscle or steadily lose weight. Public health expert Dr. Monica Zangwill writes that meal replacement shakes are not subject to the same FDA regulations as real foods, however, so they may make advertorial claims that are not backed by scientific research. If you're not getting the results you seek after four to six weeks of sticking with a supplement, try something new.

Homemade Alternative

Since packaged supplements don't always contain fresh ingredients or natural foods, it can be healthier to make your own protein replacement at home. Try blending crushed ice, 1 cup of nonfat Greek yogurt, a 30-g scoop of whey protein powder and 1 cup of sliced strawberries. The shake has about 285 calories and 44 g protein.

Considerations

The President's Council on Physical Fitness and Sports points out that most people get enough protein in their regular diets to negate the need for supplements, so check with your doctor for approval before you begin using any meal replacement regularly.