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What Is The Best Vegan Meal Replacement Shake?
Updated on April 19, 2023
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Meal Replacements
What Is The Best Vegan Meal Replacement Shake?
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Soylent and Huel remain our top picks for vegans who want to replace nutritionally complete meals but don’t want to miss out on amino acids.

You can choose from Soylent’s meal powders, ready-to-drink shakes, and different flavors at an affordable price.

Meal powders like KaChava, 310 Shakes, and Garden of Life are more expensive per meal but have more to offer.

Many vegan meal powders contain digestive enzymes, prebiotics or probiotics, and plant-based ingredients with antioxidant and adaptogenic properties.

These ingredients can support digestion, improve nutrient absorption, promote gut balance, help you manage everyday stress, and lower your risk for certain diseases—among other health benefits.

But if you want to cut back on calories and lose weight, Supergut’s meal replacement and Organifi are new entries you should try.

What Is The Best Vegan Meal Replacement Shake? 7

Everything We Recommend

What are Vegan Meal Replacement Shakes?

Vegan meal replacement shakes are some convenient forms of vegan diets. They are made to either supplement or replace a fully vegan diet. 

They come in ready-to-eat shakes, making them super easy and convenient for the user to prepare.

Vegan replacement shakes contain adequate amounts of proteins, vitamins, minerals, antioxidants, and other necessary phytonutrients not seen on most food labels.

A typical, high-quality vegan meal replacement shake should contain all the essential nutrients present in a normal balanced meal. It should also provide the required energy and calories obtained in a regular, healthy, and balanced vegan meal.

Any vegan meal replacement diet should aim to replace regular meals and provide the required calories as much as they can. If the meal replacement diet does not contain enough calories, the user can supplement with more calories by adding dairy-free milk, like almond milk.

All vegan meal replacement shakes should be easy to prepare. They should also contain enough nutrients and calories to get you going throughout your day. 

Why Trust Us

KnowYourDNA is dedicated to providing readers with reliable information on products that help them achieve their health goals. 

We pick products based on:

  • Brand reputation
  • Product quality
  • Safety for consumption
  • Customer reviews

Our in-house medical experts ensure the accuracy of our information.

7 Best Vegan Meal Shakes Compared

SoylentSupergutHuelKaChava310 ShakesGarden of LifeOrganifi Complete Protein
Powder mixYesYesYesYesYesYesYes
Calories per serving400180400240110150170
Sugar content (g)15 to 16 grams01 to 4 grams6003
Amino AcidsYesYesYesYesNoNoNo
Gluten-freeYesNoNo (except Huel Powder)YesYesYesYes
Nut-freeYesYesYes (except for some flavors)NoNoYesNo
Artificial sweetenersYesNoYesNoNoNoNo
Flavors2 to 9Only 2 are vegan2 to 105942
Nutrients262627262618 to 2113
Cost per meal$1.99 to $2.67$4.50$1.65 to $4.91$3.99$4.28$2.64$2.99

Soylent Ready To Drink Meal & Powders - Best Vegan Meal Replacement Overall

Picture of Soylent Orginal Flavor meal Replacement
Nutritional InformationSoylent PowderSoylent Drink
Calories per serving400400
Protein20 grams20 grams
Carbohydrates41 to 42 grams36 to 38 grams
Fats19 to 20 grams24 grams
Fiber3 grams3 grams
Sugar15 to 16 grams1 gram

Why We Recommend It

If you want an affordable meal replacement that gives you complete nutrition and plenty of options, you can’t go wrong with Soylent.

Unlike most meal replacements with less than 200 calories per serving, it has the right balance of calories, proteins, carbohydrates, fats, and nutrients to replace a complete 400-calorie meal.

You can choose from Soylent powders and ready-to-drink meals. Soylent also offers “flavor boost” packets to add flavor to the original formula.

Here’s our full review of Soylent if you want to know more.

Soylent Pros

Soylent Cons

  • Soylent powder has eight times more sugar than most meal shakes
  • It uses artificial sweeteners such as maltodextrin and allulose
  • Contains soy, which some people are allergic to

Supergut Fiber Shake - Best Vegan Meal Replacement for Weight Loss

What Is The Best Vegan Meal Replacement Shake? 8
Nutritional InformationSupergut Shakes
Calories per serving180 calories
Protein15 grams
Carbohydrates40 grams
Fats6 grams
Fiber20 grams
Sugar0 grams

Why We Recommend It

Supergut is a meal replacement and fiber supplement in one. It’s a great option if you don’t get enough fiber from your diet, have diabetes, or want to lose weight.

Studies show that eating 30 grams of fiber daily promotes weight loss. Supergut contains 20 grams of resistant starches per serving.

Resistant starch is a type of prebiotic fiber and a complex carbohydrate that can reduce and keep your blood sugars stable.

Prebiotic fibers feed “good gut bacteria” and promote gut balance. Gut flora is believed to play a role in maintaining a healthy weight.

A clinical trial shows that people who drank Supergut meal shakes every day for three months experienced a significant reduction in blood glucose.

Regulating your blood sugar can help reduce your cravings and limit the amount of food and calories you eat daily.

Don’t be confused if some flavors contain milk protein concentrate. Supergut has non-vegan and vegan meal shakes, so you can choose what’s best for you.

Here's our Supergut review if you want to learn more.

Supergut Pros

  • Low-carb, zero-sugar, and keto-friendly meal replacement
  • Provides 35 to 100 percent of your daily needs for 26 nutrients
  • Clinically proven to reduce blood sugar levels
  • Doesn’t have artificial flavors, colors, or sweeteners

Supergut Cons

  • May not be a good choice for people who are sensitive to fiber
  • Risk for vitamin overdose if you use it to replace more than one meal
  • Made in a facility that processes wheat and may not be gluten-free
  • Higher cost per meal

Huel Meal Replacement Shakes - Best Vegan Meal Replacement for Workouts

What Is The Best Vegan Meal Replacement Shake? 9
NutritionHuel PowderHuel Black EditionHuel EssentialHuel Ready-To-Drink
Calories per serving400 calories400 calories400 calories400 calories
Protein30 grams40 grams20 grams22 grams
Carbohydrates46 grams23 grams64 grams41 grams
Fats13 grams18 grams9 grams18 grams
Fiber7 grams7 grams8 grams6 grams
Sugar1 gram4 grams1 gram4 grams

Why We Recommend It

Huel is designed to meet different macronutrient needs. This makes it perfect for anyone who follows a macronutrient diet in order to:

  • Lose weight
  • Build lean muscle
  • Enhance physical performance
  • Improve overall health

Whether you want to load up on carbs or proteins, or prefer more balanced nutrition, there’s bound to be a Huel meal shake that fits your lifestyle.

Huel is also nutritionally complete. Apart from the 27 essential nutrients, it has 20 amino acids—twice more than what other vegan meal shakes provide.

You can read our full review of Huel here.

Huel Pros

  • Affordable meal replacement powders
  • Huel Powder comes in gluten-free variants
  • Up to ten flavors to choose from
  • Works best for people who watch their macro intake

Huel Cons

  • Uses artificial sweeteners like sucralose
  • Some flavors contain nuts, a common food allergen
  • Huel ready-to-drink is a bit expensive

KaChava Shakes - Best Organic Vegan Meal Replacement

What Is The Best Vegan Meal Replacement Shake? 10
Nutritional InformationKachava Powder
Calories per serving240 calories
Protein25 grams
Carbohydrates20 grams
Fats7 grams
Fiber6 grams
Sugar6 grams

Why We Recommend It

Not only is it packed with 26 essential nutrients. KaChava also contains organic plant-based ingredients (superfoods) with supported health benefits.

These are fruits, vegetables, fibers, plant proteins, and other ingredients rich in omega fatty acids, antioxidants, adaptogens, and a complete amino acid profile.

Each serving of KaChava powder is also infused with prebiotics, probiotics, and digestive enzymes to aid digestion and balance your gut bacteria.

Check out our full review of KaChava here.

KaChava Pros

  • Supports physical, mental, and emotional well-being
  • Provides well-balanced nutrition
  • Doesn’t contain preservatives or any artificial ingredients

KaChava Cons

  • Some flavors contain nuts and can trigger allergies
  • Costs per meal is higher than competition
  • No ready-to-drink format

310 Meal Replacement Shake - Best Keto Meal Replacement Shake for Vegans

What Is The Best Vegan Meal Replacement Shake? 11
Nutritional Information310 Nutrition Shakes
Calories per serving110
Protein15 grams
Carbohydrates6 grams
Fats2.5 grams
Fiber5 grams
Sugar0 grams

Why We Recommend It

310’s meal shakes are filled with healthy ingredients and digestive enzymes. Its low-calorie and sugar-free formula makes it a good option for keto dieters.

These organic meal replacements provide 25 superfoods (including antioxidants and phytonutrients), 26 vitamins and minerals, and adaptogenic mushrooms.

These ingredients promote gut balance, optimum nutrition, and better overall health. Here’s our full review of 310 meal shakes.

310 Shake Pros

  • Only uses natural and plant-based ingredients
  • Designed to support your physical and mental wellness
  • Restricts calories without depriving your body of nutrition
  • Available in nine flavors

310 Shake Cons

  • Lacks essential amino acids
  • Made in a facility that processes milk, soy, protein, nuts, wheat, eggs, fish, and shellfish—so its products may contain these allergens
  • Expensive cost per meal if you don’t buy in bulk

Garden of Life Meal Replacement - Best Affordable Vegan Meal Replacement

What Is The Best Vegan Meal Replacement Shake? 12
Nutritional InformationGarden of Life Shakes
Calories per serving150 calories
Protein20 grams
Carbohydrates13 grams
Fats2 grams
Fiber6 to 7 grams
Sugar0 grams

Why We Recommend It

Garden of Life’s Raw Organic meal replacements can help you cut back on calories without nutritionally depriving yourself or emptying your wallet.

You get 44 superfoods—the most we’ve ever seen in a meal shake. It’s also infused with probiotics and digestive enzymes for a healthier gut and digestion.

All of its ingredients are certified organic and non-GMO. Even the vitamins and minerals in Garden of Life are derived from whole foods.

Garden of Life Pros

  • 100% organic ingredients that support overall health
  • Budget-friendly price that starts at $1.97 per meal

Garden of Life Cons

  • Doesn’t contain any amino acids
  • Only comes in four flavors
  • Has an earthy flavor that you might not like

Organifi Complete Protein 

Best Tasting Vegan Meal Replacement

Nutritional InformationGarden of Life Shakes
Calories per serving170 calories
Protein20 grams
Carbohydrates10 grams
Fats6 grams
Fiber1 gram
Sugar3 grams

Why We Recommend It

Organifi Complete Protein is a protein shake and meal replacement in one. Plus, it’s keto-friendly and has 100% organic ingredients—which is why it’s on our list.

Its nutrients are derived from whole foods. It also has an organic protein blend of fruits and vegetables (superfoods) to boost your nutrition.

The prebiotic fibers and digestive enzymes are there to aid in your digestion and promote gut health. Both help ensure you get adequate nutrition.

Organifi’s protein shake isn’t as nutritionally-complete as its competitors, but it’s one of the best-tasting meal replacements we’ve ever tried.

Most people who have tried it (including myself) find its smooth texture, mildly sweet flavor, and lack of aftertaste enjoyable.

Organifi Pros

  • Good balance of calories and macros for losing weight
  • Has a great taste that makes it ideal for long-term use
  • Accepts monthly installment-free payments via Shop Pay

Organifi Cons

  • Lacks an amino acid profile
  • Limited flavors (chocolate and vanilla)
  • Not as filling as thick-textured meal replacements

Are Vegan Meal Replacements Healthy?

It depends. A vegan meal replacement can be good for you. 

But it doesn’t mean that all vegan meal shakes are healthy or that they are healthier than animal-based meal replacements.

Vegan meal replacements can be a healthy way to replace meals if you:

  • Don’t have time to prepare your own food
  • Want to lose or maintain a healthy weight
  • Are trying to build lean muscle or reduce body fat

However, factors such as the ingredients used and macro distribution can impact the health benefits of a vegan meal shake.

How We Picked The Best Vegan Meal Replacements

Our team compared vegan meal shakes based on the following standards:

  • Protein Source
  • Safety and Quality of Ingredients
  • Calorie Content
  • Macronutrient Distribution
  • Fiber Content
  • Other Nutrients

This helped us pick out the best meal replacements for vegans.

Protein Sources

Vegan meal replacements use plant proteins as their main source of protein. Some examples of plant-based protein sources are:

  • Pea protein powder
  • Brown rice protein
  • Oats and flaxseed
  • Soy protein

The type of plant protein used can affect the nutritional quality of a meal shake.

Meal replacements that use complete protein sources—such as soy and peas—are ideal because they have all 20 amino acids.

Those that use brown rice, oats, and flaxseed have incomplete proteins because they either lack essential amino acids or don’t provide enough of them.

Ingredient Quality & Safety

We also looked into the quality of the other ingredients in a vegan meal replacement. We preferred products that contained:

  • Organic ingredients
  • Natural flavors and sweeteners
  • Whole food ingredients
  • Non-GMO ingredients
  • Clinically-supported ingredients
  • Plant-based ingredients

Our team also checked to see if they were free from common causes of food intolerances and allergies such as lactose, dairy, gluten, soy, and nuts.

This helped us narrow down vegan meal replacements that you may want based on your health, medical history, and personal preferences.

Calorie Content

According to the European Commission Regulation (EU) 2016/1413, a meal replacement that’s intended for weight reduction must meet these qualifications:2

  • Has at least 200 calories per serving
  • Shouldn’t exceed 250 calories per serving

This calorie limit ensures you meet your body’s nutritional needs while reducing the number of calories you consume per day (also known calorie restriction).

Calorie restriction is important because it helps you lose weight by ensuring you consume fewer calories than you would normally eat without depriving yourself.3

“Too much deprivation of calories can lead to malnutrition, including essential vitamins and mineral deficiency. This can lower immune system response and make one prone to infections,” says Dr. Mira.

But if you simply want to replace a complete meal and are not after reaching a calorie deficit, you may want to opt for meal shakes with at least 400 calories.

Macronutrient Distribution

Each person has unique macronutrient needs. Factors such as your current health, fitness goals, and diet can affect your macro requirements.

In general, a meal replacement that’s intended for weight reduction and weight management should have its calories divided as follows:2

  • Proteins should make up 25 to 50 percent of its total calories
  • Fats should not exceed more than 30 percent of its total calories

But if you follow a ketogenic diet like Atkins, a meal replacement should have no more than 5 to 10 percent carbs.

The amount of proteins and fats doesn’t matter as much with a keto diet. It’s because you should get them from your diet.

Fiber Content

Fiber is an essential component of a healthy diet. Men and women typically require 25 to 38 grams of fiber each day.4

With only seven percent of American adults meeting their daily fiber needs, something packed with fiber, like a meal replacement shake, is a great option.4

A good vegan meal replacement contains at least 3 grams of fiber.

While it’s best that you eat fiber-rich foods, supplements (like meal replacements) can make up for any deficit in your daily fiber intake.5

Vitamins and Minerals

A meal replacement replaces a complete meal. So it should reduce your overall calorie intake without depriving you of essential nutrients.

According to the Commission Regulation (EU) 2016/1413, a meal replacement should contain these 22 nutrients:2

Vitamin A
Vitamin CCalcium
Vitamin DCopper
Vitamin EIodine
Vitamin B1 (Thiamine)Iron
Vitamin B2 (Riboflavin)Magnesium
Vitamin B3 (Niacin)Manganese
Vitamin B5 (Pantothenic acid)Phosphorus
Vitamin B6 (Pyridoxine)Selenium
Vitamin B7 (Biotin)Sodium
Vitamin B9 (Folate)Zinc
Vitamin B12 (Cobalamin)

A meal replacement doesn’t need to have all the nutrients mentioned above. But meal replacements that provide more vitamins and minerals are better.

Updated on April 19, 2023
Joel Hirsch
Joel Hirsch
Content Contributor
Joel Hirsch is a health enthusiast and gym rat with a degree in Health Sciences. He spends his time writing about products that help people reach their health goals.
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