Real food should always be your first choice for nourishment. However, these days, when time is short and fast food establishments are beckoning on every corner, meal replacements products (MRPs), in the form of shakes, powders and bars can do in a pinch. Buyer beware, some options are full of fat, sugar and empty calories. Select the most nutritious option that will meet your specific needs, whether it is a powder, ready-to-drink shake or bar.
Meal Replacement Powders
EAS Myoplex Lite MRP tastes better when combined with milk instead of water, according to "Women's Fitness" magazine. One scoop of the powder plus 10 oz. of skim milk provides 290 calories, 3g protein, 34g carbohydrate (carbs), 2g fat, and the powder itself adds just 2g sugar. It is a good choice for the weight-conscious, as well as athletes, due to its high-protein and moderate carbohydrate content. For those on a low-carb diet, try trans-fat-free MetRx powders. They are vitamin and mineral fortified, and free of artificial sweeteners, sugar and gluten. One pack of the original drink mix (added to cold water) contains 38g protein, 20g carbs (2g sugar) and 2g fat.
Ready-to-Drink Shakes
In ready-to-drink meal replacement shakes, look for calorie-control and a balance of carbs, protein and fat for optimum satiety. These products often have more sugar, since flavor is a selling point. Ensure makes a variety of bottled 8 oz. shakes, including high-protein and high-calcium versions. Ensure's high-protein shake offers 230 calories, 12g protein, 31g carbs (18g sugar) and 6g of fat. Zone Perfect 8 oz. shakes provide 260 calories, 29g of carbs (22g sugar), 11g protein and 8g fat. These two options offer some protein and a bit of fat to keep you full longer. Metrx 11 oz. ready-to-drink shake offers 170 calories, 20g each of protein and carbs (8g sugar) and 2.5g fat. These they have a balanced nutrition profile and not too much protein.
Meal Replacement Bars
All around, Clif bars are a good choice because they come in a wide variety of unconventional flavors, are made from all-natural ingredients and taste like real food, according to BodyBuildingforYou.com, a website that rates dozens of MRPs based upon the nutrition breakdown and flavor. On average, Clif bars provide about 220 calories, 43g carbs (20g sugar and 5g dietary fiber), 10g protein and 2.5g fat. If you're looking for more protein and fewer carbs, try Detour bars. On average, they provide 290 calories, 21g carbs (6g sugar and 3g dietary fiber), 32g of protein and 9g of fat. They are higher in calories, protein and fat and will stick to your ribs longer. Luna bars are a cousin to Clif bars but are marketed to women. On average, they provide about 180 calories, 27g carbs (12g sugar and 2g dietary fiber) 10g protein and 4g fat. Three varieties of Luna bars were among the top 10 rated energy bars in 2009 by a "Shape" magazine testing panel.
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