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Meal Replacements for Weight Loss

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Horleys Sculpt
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International Protein Synergy 5
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Musashi Shred and Burn
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About Meal Replacements for Weight Loss

Meal replacements are a great way to limit your energy intake without too much fuss. Simply add water, shake and you’re away! Usually, the best option is to replace one meal per day. And this meal would ideally be the one that tends to be the most unhealthy and contains the most calories. For most people this is dinner, as dinner often leads to dessert too. You may wish to replace two meals per day, and this is certainly doable, as long as you take precautions.


You have to remember, food contains literally thousands of natural chemicals, many of which have not yet been identified through the field of science. Therefore, we don’t yet know just exactly how many essential nutrients there are in food to keep us healthy and happy, supporting longevity. So it becomes important, when replacing two meals per day, to at the very least support yourself nutritionally with a multivitamin and mineral formulation and/or a natural greens product. This ensures that your micronutrient (vitamin and mineral) intake does not drop too low. After all, we do not want to set ourselves up for micronutrient deficiencies, such as inadequate zinc or vitamin B6, while we go on a quest to improve our body composition, as this would be counterproductive in the long-term. 

Some meal replacement powders contain a amounts of carbohydrates, though all of them contain a significant amount of protein, covering your essential amino acid needs. Regardless, they all have low energy values, starting at a mere 96 calories (not bad for a chocolate flavoured shake). Given that the average meal can contain up to 700 calories, a 100-150 calorie liquid meal replacement shake can create a nice energy deficit with which to lose weight over time. After all, weight loss is all about more caloric expenditure than intake. This system is very effective, and the foundation for all weight loss programs, in reasonably healthy individuals at least.

An important tidbit of information when embarking on a weight loss program is to ensure that you do everything in your power to make the fat-loss sustainable. The cabbage soup diet comes to mind here. When we significantly drop our calorie intake, and consequently weight starts falling from us, we first have to ask what will happen when the diet stops, and also, what kind of weight are we actually losing? When we drop our dietary calorie intake, the large majority of dieters drop their protein intake as well. This has been researched quite thoroughly. When we lose weight, some of that is important muscle mass.


Muscle mass is a crucial reservoir of amino acids, and also keeps us mobile and reduces risk for falls as we age. It is actually one of the most important markers of general health. So, when constructing a dietary plan, try to keep protein up, which usually involves experimenting with protein meals and finding what works for you. Importantly, ask yourself how can I, at the very least, incorporate aspects of this program into my lifestyle—once the diet is finished—from this point forth? Participating in resistance exercise at least twice weekly, in addition to regular aerobic exercise, such as walking and swimming, is also a great way to stimulate anabolic or muscle-building responses in the body, and also helps one achieve a slightly higher energy expenditure. However, it is also important to find exercises that you enjoy. That way they may be keepers. 


Meal Replacement shakes are a convenient way to ensure that your protein needs are covered, without consuming too many calories.