The Best 9 Keto Meal Replacement Shakes & Protein Powders (2021)
Ketogenic diets or low carb diets have become one of the most popular ways to lose weight and get back in shape.
In fact, 13 studies involving 1415 participants found keto diets more effective than low fat diets in long term weight loss.
However, following a keto diet can be hard in a daily basis. Particularly, when we have to eat on the go.
I have lived those struggles, and keto shake meal replacement have offered me a healthy and convenient alternative.
They are a full meal with all the vitamins and minerals, low in carbs and with plenty of fats to fuel my body in ketosis. A meal option that I can have anywhere at anytime with virtually 0 prep time.
Therefore, in this article I have compiled a list with the best keto meal replacement shakes that you can use to make your life easier.
Latestfuel’s Top 3 Keto Meal Replacement Shakes
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Top Keto Meal Shakes vs the Best Low Carb Shakes
In this article you will find two sets of recommended meal replacement shakes: ketogenic meal replacements and low carb shakes.
“What is the difference between them?” you might think.
In short, the amount of net carbohydrates that the shake will have will dictate if it is a keto shake or a low-carb shake:
- On one side, ketogenic shakes will have extremely low carbohydrate content, which will push your body into a ketosis state (where your body uses fat to fuel).
- Low carb shakes, on the other hand, will still have low carbohydrate content when compared to the government recommendations; but will not be enough to push you into ketosis.
Best Keto Meal Shakes
1. Sated Naturally Sweetened
- Provides all the ingredients you need, including the oil
- Good starting price and subscription discount
- Shakes with and without sucralose
- One of the most convenient
- Only two flavours available
- Only affordable shipping to the US
Sated offers the best ketogenic meal replacement shake in my opinion: very low net carbs (down to 1.3g per 400kcal), affordable pricing and includes everything you need.
This last is important, since many brands cut costs by not including the oils; which makes it more troublesome for the user. With Sated, you will get a custom oil mix with a balanced blend of oils that include 1:1 omega-3/-6 ratio (ideal) and MCTs to boost your energy levels.
Thus, this makes it one of the best keto meal replacement shakes for weight loss; since it won’t require you to add anything extra.
You will be able to purchase in bags of 30 meals. These include the keto meal powder with proteins, fibers and micronutrients; plus, the oil.
30 meals will only cost you $90; and you can reduce it by 20% when you subscribe. This means that Sated powder is one of the most affordable keto shakes at $2.40 per meal!
Sated has very little net carbs. Most of the carbohydrates are fiber (6g out of 7g per serving); which come from non-GMO soluble corn fiber and cellulose.
When looking at the protein sources, milk protein isolate is the choice for Sated shakes. This means that you will have a mix of slow releasing protien (casein) and fast release protein (whey); with an excellent amino acid profile.
Perhaps, more importantly, let’s look at the oil mix. In order to ensure, you get all the essential fatty acids; Sated mixes many different sources: olive oil (source of monounsaturated), flax oil (source of omega-3), coconut oil (source of saturated) and MCT oil.
Each serving of Sated will provide you with at least 20% of your daily vitamins and minerals.
Milk is one of the ingredients in Sated.
Regarding the sweetener, Sated has two mixes: one that uses sucralose; and one that uses monk fruit and stevia. However, the naturally sweetened contains erythrol, a sugar alcohol that provides no calories. Because of this, the total value of carbohydrates is higher in the naturally sweetened version.
|per serving||Sated (prepared)||DV (%)
Good For: Looking for the most well rounded shake and overall best.
2. Ample K
- Individual bottles ideal to take on the go
- Great quality real food ingredients
- No sugar alcohols or sucralose
- 15% subscription discount
- Does not provide you with all the micronutrients
- Only available in one flavour
Ample is a premium brand that focuses on quality of ingredients and gut health. For that, they use ingredients that have not been altered much; and add custom probiotic blends.
As a result, Ample K is the most natural ketogenic meal replacement in the market. This is very important since one of the goals of keto is to re-establish a closer relationship with quality food.
Not only the quality of the prime ingredients is great, but the customer experience is excellent, too. Ample K is available in pouches or individual bottles (400kcal and 600kcal) to which simply you need to add water. These are the most convenient and simple keto meals. No adding oil or complex mixing required.
On the downside, Ample K fails to deliver all the micronutrients your body needs and the price is higher than the rest of the competition. A trade of for using real food ingredients, and believing that quality of nutrients is essential.
However, the most remarkable feature of Ample’s keto shake is its delicious taste and incredibly smooth texture. It is a pleasure to drink and mixes perfectly, unlike some others.
Most of the carbohydrates present in Ample K are fibers that come from chicory root fiber and acacia fiber. They also include a tiny amount of dry honey (2g per 400kcal).
Fats are the bread and butter of any ketogenic shake, and Ample K relies on multiple sources to offer you a varied profile. These include: coconut oil, high oleic sunflower, medium chain triglycerides (C8:0 and C10:0) and macadamia nut oil.
Interestingly, Ample K includes protein from 3 different sources to provide you with a complete amino acid profile and proteins of slow and fast release. Namely, whey protein concentrate, egg white protein and pea protein.
Ample K will provide you with 20% of calcium, 20% of vitamin D, 8% of iron and 20% of magnesium.
Allergens present in Ample K include milk, coconut, macadamia nut and egg.
One of the positives of Ample K is that it does not include any sugar alcohols or artificial sweeteners. Monk fruit and stevia extract are the main sweeteners.
|per serving||Ample K||DV (%)
Good For: Those who are looking for the least processed/most natural shake.
3. HLTH Code Complete Meal
- 27g of protein per 400kcal
- Only 4g of net carbs
- High in vitamins and minerals –> help with keto flu
- No artificial ingredients; no added sugars
- With probiotics and digestive enzymes
- Only two flavours available
- Not the cheapest
For anybody that’s looking for a keto shake that’s slightly richer in protein, Complete Meal by HLTH will be godsent.
This creamy and delicious keto shake, includes 27g of protein from whey, egg whites and collagen. A mix that will provide you with a complete amino acid profile.
Besides, you will only get 4g of net carbs, no added sugars or sugar alcohols that could break your ketosis. Instead, the shakes are sweetened with natural sweeteners (monk fruit and stevia).
Plus, you will get healthy fats from coconut oil, olive oil, MCT powder, flaxseed… This will ensure you get your energy (MCTs) and your essential fats (omega-3s).
All of this in a yummy thin shake that’s available in two flavours: Chocolate Macadamia (my favourite) and Creamy Vanilla. Both are less oily and more sweet than the counterparts.
Get started from only $4/meal; or subscribe for a 20% discount ($3.3 per meal!). All with free US shipping!
|per serving||HLTH||DV (%)
Ingredients: Protein Blend (whey protein isolate, grass fed collagen, egg whites), Healthy Fats Blend (coconut oil powder, olive oil powder, medium chain triglycerides powder, flaxseed powder, cocoa butter fat, grass fed ghee), cocoa powder, digestion resistant maltodextrin, digestion resistant dextrin, sodium caseinate, natural flavours, apple cider vinegar powder, sunflower lecithin, inulin, Redmond real salt, xanthan gum, Digestive Enzyme Blend (alpha and beta amylase, protease I, protease II, lipase, lactase hemicellulase, cellulase, invertase, diastase), monk fruit extract, stevia leaf extract Lactobacillus acidophilus.
Coconut and milk.
Good For: People looking for a tasty, creamy, high protein keto shake.
4. Keto Fuel
- Many flavours available
- Most affordable and good worldwide shipping terms
- High protein
- Samples available
- Need to add your own fats
- No omega-3s
Keto Fuel is the carb free meal replacement shake by the popular US brand Superbodyfuel. A very affordable option with multiple flavours available; great for beginners and more experience users alike.
The two main strengths of Keto Fuel are the price and the flavour options. You can enjoy a shake from $2.5 (400kcal), but also have a further 20% discount if you subscribe.
As far as the flavours go, there are currently 4 options: Plain (unsweetened), Chocolate, Cinnamon and Vanilla.
On top of that you will be able to get your Keto Fuel from almost anywhere in the world, since you will only have to pay a flat $30 fee for every order above $100.
On the other hand, there is one issue with Keto Fuel: it does not provide you with any oil. Thus, it requires you to add your oil of preference. Despite the fact that this allows you to play with the flavour and nutritional profile; it will create an extra step for beginners. For those, I would advise following the recommended guidelines when making your keto shake.
Keto Fuel hardly provides you with any carbohydrates, mostly being fiber from acacia gum, cellulose and xanthan gum.
Regarding the protein, organic brown rice protein is the chosen source. This can often be an issue since it is low in lysine. However, Superbodyfuel fixes this by adding some L-lysine.
The powder contains no fats but MCTs, which are often not present in supermarket oils (sunflower, olive, avocado…). 9g per serving, precisely.
Besides, Keto Fuel will provide you with all the vitamins and minerals that your body requires.
Keto Fuel does not contain any major allergen.
Superbodyfuel uses monk fruit as sweetener in their shakes.
|per serving||Keto Fuel (prepared)||DV (%)
Good For: people living outside the US or wanting the most affordable option.
- Multiple flavours available
- Very low net carbs
- Savoury recipes
- Need to add your own oil
- No MCTs or omega-3s
This keto meal replacement powder is one of the better known products in the community. It is a familiar brand with close ties to the community. However, the most remarkable feature is the 21 flavours that they have available!
These include standard options like Chocolate and Vanilla; but also more exotic choices like Cookies & Cream, Strawberry or Salted Caramel. On top of that, they also offer savoury flavours.
All of them, highly praised by the community with 87% (365) 5 star votes.
However, it must be noted that you will be required to add your own oil, since KetoChow does not provide with any. Although, there are multiple guides and serving instructions on the site.
For Ketochow most of carbohydrates come from fiber (even though the exact numbers will vary with each flavour). Fiber comes from acacia gum and xanthan gum mainly.
The main protein source is milk protein isolate, another standard choice Great to ensure a full amino acid profile, as well as, slow and fast release protein. In the case of the savoury soups, beef protein is the chosen source. In my opinion, this is a slightly suboptimal source, as the absorption is not as good. However, for most, it will not matter much.
Because Ketochow does not provide any oil, you will not get any fats in the keto shake mix. Not even MCTs. I will recommend, beside the oil that you choose that you ensure some omega-3 source (like fish oil).
Ketochow contains milk.
According to Ketochow, it varies depending the flavour. it will mostly be sucralose or unsweetened, though.
|per serving||Ketochow (prepared)||DV (%)
Good For: those who get bored of a single flavour easily.
Best Keto RTD Shakes
1. Sated Ready To Drink
- Most convenient Keto meal, no prep required
- Great taste, particularly chocolate
- Two flavours to choose from
- Very portable and last for long
- Pricier than the powder
- Only affordable shipping to the US
Sated’s Ready to Drink Keto meal is the easiest, most convenient and the tastiest keto drink. An incredible combo for this smooth and superb tasting shake.
Nutritionally, the RTD will provide you with all you would want.: 75% fats, only 1.3g of net carbs, less than 1g of sugar, and 18g of protein. All with the vitamins and minerals that your body needs.
On the downside, the convenience has an added cost. Each bottle will cost you $6 initially. However, you can easily lower this to $4.0 with bulk and subscription discounts.
All in all, an extremely enjoyable keto meal, that I highly recommend.
Ingredients: Milk protein isolate, olive oil, erythritol, sunflower lecithin, flax oil, coconut oil, MCT oil, non-GMO soluble corn fiber, acacia fiber, salt, cellulose, vitamin & electrolyte mix, gellan, stevia, monk fruit, natural flavours.
Milk is one of the ingredients in Sated.
|per serving||Sated (prepared)||DV (%)
Good For: those looking for the most convenient and tastiest meal.
Best Keto Shake Powders in Europe
What Happens if You Live in the EU?
Ketogenic and low carb diets are most popular in the US. As such, the offer outside North America is currently very limited.
But for a shortlist of my top European keto shakes:
- Keto Meal Shake by Ambronite.
- Ketogenesis by GenesisFoods.
- HLTH Complete Meal by HLTH Code.
As you can see, unfortunately the offer is much more limited in terms of ketogenic options in Europe. Do not worry, though, as I will be updating the list when new options arise.
There are many brands that are currently looking to expand their offering in this direction; therefore, I would expect a much richer keto meal market in the future in Europe.
1. Keto Meal Shake
Best Keto EU
- Real food shake with many natural ingredients
- Delicious chocolate flavour
- Vegan, no GMO ingredients, no soy
- Only one flavour available: chocolate
- Price is on the high end
The new Keto Meal Shake offers a very unique plant based ketogenic meal replacement made from real food ingredients. It comes with no-GMO ingredients, no artificial flavouring and no preservatives; making it one of the healthiest meals in the market. In fact, the shake is enriched with pro-biotics and natural digestive enzymes to make it easier for your gut.
The mix has only 5g of net carbs per 400kcal with added MCTs from coconut and only 1g of sugar per serving. Nutritionally, it has one weakness, which is the fact that is not complete. It does not fully provide you with all the vitamins and minerals that your body needs; just a selected few. The reason for that is Ambronite refusing to add a synthetic mix to their meals.
One thing I really enjoy about this keto meal option is its taste. It is a level above the others with a delicious and rich chocolate flavour. Certainly a very positive surprise that made me look forward to the next shake.
On the contrary, the price is a little too high starting at €5.5 a meal. I strongly recommend buying in bulk and using the LATESTFUEL discount code (25%) to lower the initial price tag.
Ingredients: Sunflower lecithin, Complete Plant Protein™ (pea protein, sunflower seed protein, pumpkin seed protein), cacao (14 %), MCT powder (coconut oil, acacia fiber), coconut milk, xylitol, natural flavours, almond, psyllium, chia seed, vegetable powders (spinach, carrot, beetroot, nettle), nutritional yeast, mineral salt, spirulina, natural digestive enzyme (bromelain, Ananas comosus), ProbioVita™ live bacterial cultures (Bacillus coagulans), stevia, maltodextrin.
As for all ketogenic meal replacements, this is mainly healthy fats with added MCT from coconut. You will also get some of the vitamins and minerals you need from spinach, carrot and neetle.
Keto Meal Shake contains coconut.
Good For: People looking for a plant based keto mix.
|per serving||Keto Meal Shake||RI (%)
- 4 different variants including vegan
- Multiple flavours available
- Delivers from UK
- No fats provided
- Need to pay aside for shipping
KetoGenesis has one the best keto meal replacement shakes in the UK and Europe. The brand uses a very similar formula to Keto Fuel; in which it provides you a powder that you need to add your own oil to. Because of this, the meals are affordable and you can customize them easily.
The most remarkable features are the sheer amount of flavours available (more than 10) and the fact that you can have a vegan or hypoallergenic version. Literally, anybody can enjoy a Ketogenesis shake.
The starting price for the Standard variant is £2.15/meal or about €2.4. For most orders in Europe you will have to pay extra for shipping. The exact fee will vary depending the country, but it is usually around €5.
Carbohydrates in Ketogenesis are mostly fiber from xanthan gum and arabic gum.
As mentioned priorly, Ketogenesis does not provide you with fats, besides some residual amount from the other ingredients.
As for the protein source, it varies depending the variant that you buy. The vegan option uses soy protein isolate, whereas, the rest use whey protein concentrate. The hypoallergenic version, instead, uses brown rice protein.
Each shake will provide you with more than 20% of your daily micronutrients.
Ketogenesis Standard and Premium contain Milk and Soy. The vegan version only contains soy.
Good For: European ketoers than do not want to import from the US.
Best Keto Protein Shakes
However, if you are not looking for the top keto meal shakes, you might be interested in the best keto protein powders.
In case you are unsure, these are the key differences between protein powders and meal replacements:
|Keto Meal Drinks||Keto Protein Powders|
|Objective||Replace a meal||Provide a protein boost|
|Other Nutrients||Fats, Carbs, Vitamins, Minerals||No in significant amounts|
In short, one is meant to increase your protein intake; thus it’s better used after workouts. While the other is designed to replace full meals, thus it contains all the essential nutrients your body needs.
Once I have cleared out this common misconception, let’s look what the best keto protein powder is.
1. My Protein Whey Isolate
- 90% of protein content: 23g of whey protein isolate
- Less than 1g of carbs per serving
- 90kcal per serving
- One of the best tasting whey isolates
- 20 flavours, including naturally sweetened ones
- Some flavours are too similar from each other
- More expensive than concentrates
If you are looking for the best protein shake for keto diet; you should be looking at whey protein isolates. These offer you almost 0g of carbs, and the gold standard of protein sources: whey.
As such, with Impact Whey Isolate you will get a great tasting protein shake, that will provide you with 23g of top quality protein. Consequently, you will be able to get a balance set of amino acids that are easily absorbable by your body.
All of this, with 0.6g of carbs per serving!
In my experience, Natural Vanilla and Chocolate are the best flavours. Many of the others have fancy names, but can be a little too sweet and overwhelming.
These become frothy and milky; so if you have a MCT oil or a creamer you want to add, it will be an excellent addition, too.
- Energy (kcal): 93kcal
- Protein: 23g
- Carbs: 0.6g
- Of which sugars: 0.6g
- Fat: 0.1g
- Salt: 0.13g
Good For: those wanting an affordable whey isolate.
2. Diet 90% Whey Isolate
- 0.5g of carbs per serving
- 92kcal, 23g of protein
- Best flavours in the market
- Also available in 95%
- Ships from the UK
- Flavoured versions have sucralose
This is another great nutritional company based in the UK; that does awesome protein powders. Their specialty is great nutrition with superb flavour options.
In this case, Diet Whey Isolate 90 is the perfect keto friendly protein powder. Each serving has only 0.5-1.2g of carbs, 23g of protein and 92kcal.
As for the taste, these are frothy and milky shakes; since the background flavour of the whey is hard to mask. However, I find them truly enjoyable, in particular the chocolate based flavours.
On top of that, if you want something with even less carbs, you have the 95% Diet Whey Isolate; although for most, it won’t be worth the extra cost.
- Energy (kcal): 92kcal
- Protein: 23g
- Carbs: 0.5g
- Of which sugars: 0.6g
- Fat: 0.3g
- Salt: 0.19g
Good For: those who want great tasting shakes.
3. Wondershake – Best Vegan
- 1.3 of net carbs per serving
- 4 different plant-based protein sources
- Actually tastes better than whey based options
- Less chalky and better consistency
- More expensive than whey
Wondershake is a protein shake that blew me out of the water. I’ve been a heavy advocate of whey based protein powders (better taste and amino acid profiles); but Wondershake proved me wrong.
Even though, most keto followers won’t really care if it’s vegan or not; Wondershake is a perfectly fine keto protein shake, either way. It contains only 1.3g of net carbs per drink, 90kcal and 22g of protein.
In this case, TheProteinWorks uses a 4 plant blend: pea protein isolate, soy protein isolate, hemp protein and brown rice protein. Despite the fact that on its own they all fail nutritionally and taste wise when compared to whey, together they are much better.
Furthermore, Wondershake has a better consistency (slightly thicker) than whey based shakes, and also an improved taste.
If you are willing to expend extra, I highly recommend Cookies N’ Cream. Absolutely delightful.
- Energy (kcal): 89kcal
- Protein: 22g
- Carbs: 1.3g
- Of which sugars: 0.6g
- Fat: 0.7g
- Salt: 0.46g
Good For: those who want a great keto protein shake.
4. Perfect Keto Collagen
- Source of collagen, important for healthy hair, skin and nails
- With added MCTs
- No artificial sweeteners (sucralose)
- 4000+ positive reviews
- Not good as pure protein source
- More expensive
As an alternative to whey protein, you can also enjoy Perfect Keto’s Collagen Protein. While whey is better to promote lean mass gain and significantly boost your protein intake; collagen helps you with the digestive system, hair and joints. This is due to the different amino acid profiles.
Thus, you can in theory have Perfect Keto’s collagen protein together with some of the abovementioned.
What sets Perfect Keto’s product apart from similar alternatives is the lack of gritty texture and enhanced flavour of the shakes. On top of that, they also add with top quality MCTs to provide you with some extra energy.
Good For: those looking to for a collagen protein.
Small Introduction to Keto
If you are an experienced ketoer you can skip this section. For those looking to start a ketogenic diet, this will be a brief introduction; however, I would strongly recommend getting more information on the web. I will link some useful resources on the bottom on the page!
How to Start with Keto
Before you start, you need to be fully informed about the ketogenic diet. This is not a diet you can go into blindly, since your body will not be adapted and it will require major metabolic changes that might affect you physically.
The best place to start would be the subreddit r/keto. This is a bank of knowledge, links to useful resources and a huge community with people with tons of experience.
Among the topics you might want to look at (there’s a small glossary below explaining some of these terms):
- What is keto?
- Keto flu.
- Nutrition. Macronutrients and micronutrients.
- How to calculate your macros. Net carbs.
- How to know when you are in ketosis.
This is not the only page where you will get quality information about ketogenic diets, but it is a good place to start.
Things to Consider Before Starting a Keto Diet
Following a low carb diet can be hard, due to the society not being accustomed to it. Thus, you will find difficulties eating socially, finding restaurant options or even sticking to it.
Therefore, I would suggest you think about the following points before starting a keto food plan:
- Why are you doing a keto diet? What benefit are you looking for?
- What is your goal?
- Do you know what you need to do and what to expect?
- Consider how often you eat out or with family. How are you going to deal with social events?
- Do you have any medical conditions that might prevent you from following a keto diet?
Macronutrient Splits in Ketogenic & Low Carb Diets
|Diet name||F:C&P*||Fat kcal %||Carb + protein kcal %|
|MCT oil diet||1.9:1||50%/21%**||29%|
|Low glycemic index treatment||1:1||60%||30%|
|Modified Atkins ciet||0.8:1||65%||35%|
|Low-carbohydrate diet||N/A||N/A||50-150 g/d carbs|
|Very-low-carbohydrate ketogenic diet||N/A||N/A||<20-50 g/d carbs|
|* F:C&P is the ratio of fat to protein and carbohydrate. This is calculated in grams, not kilocalories.|
|** Percent of calories from medium chain triglycerides / long chain triglycerides (MCT/LCT)|
Taken from Nutritional revolution.
Using Keto Meal Replacement Shakes Effectively
After all, you are here to look for keto meal shakes. They can be very effective solving some of the issues mentioned above, like having a keto meal on the go; or even, making meal prepping easier.
Here are 5easy steps that you should follow to use the best keto shakes:
- Calculate how many calories you need a day. You can use a tool like MyFitnesspal to calculate and track calories.
- Read how many calories your shake of choice has (~400kcal).
- Prep your shake following the instructions and have them for breakfast or lunch. Timing really does not matter as long as you know your calories and your macros are right.
- Enjoy a dinner with plenty of greens, quality fats and real food.
- Make sure you are drinking enough electrolytes.
If you are feeling light-headed, you might be experiencing the keto flu. Increasing electrolyte content should help you fix it. I also recommend looking at greens, to ensure that you are eating enough vegetables.
Lose Weight With the Best Keto Meal Replacements
For many, keto is a very effective way to lose weight. However, being able to follow the keto diet in a day-to-day basis can be a lot trickier.
Tip: If you are eating out; take a bottle of Ample K or your favourite keto shake; and ensure you eat exactly what you need and nothing else.
On top of that, most keto meal drinks are very filling and have tons of nutrients (besides calories and fats). Thus, you can make sure you are not over-eating; while getting the nutrients your body needs.
Besides, the most important part of a weight loss journey are the calories. Ensure that you know how many calories your body needs by using a tracker like MyFitnessPal. Calorie deficit will be your friend!
Types of Keto Meal Replacements
There’s more than one keto meal replacement shake, as you might have noticed.
- Keto Powder Shake – All in One: this is the best type of keto powder shakes in my opinion, since you only need to add water and they are ready for consumption.
- Keto Powder Meals – Add Oil. Unlike previous ones, in this one you are required to add oil or heavy cream (fat source) to your powder. There are two main issues with this approach: firstly, you need to find a good balance of oils; and secondly, you need to measure the oil so you don’t add extra calories. However, it can also be cheaper.
- Premade Keto Shakes. Similarly to the powders, you only need to add water. However, these are already packaged in a bottle, so you don’t need to scoop and measure the powder.
- Ready-to-Drink Keto Shakes. They are very rare, but they are the most convenient (and expensive option). You don’t have to worry about anything, just open the cap and drink.
How to Make the Ideal Keto Shake
I will add this section for those shakes that might not provide any fats. In theory, if you are using a keto drink that already has all the macros (e.g. Ample K), you will not need to do this step.
Truthfully, it is not complicated to get a good keto meal replacement shake recipe. All you need is the follwing:
- A keto meal replacement powder.
- The right fat source: oils, heavy cream, butter…
- Toppings or flavourings: cinnamon, keto protein powder, keto maple syrup, cocoa powder, peanut butter, keto creamer…
Afterwards, all you need to do is to mix them on a blender (or shaker) and boom! There’s your easy keto meal recipe!
Finding the Right Oil
In fact, you might find the that the ideal oil might be hard to find. Not only you need to look at the composition of each oil, but you also need to consider how it will affect the taste.
As such, for beginners I would recommend using the oil you have at home. This is likely to be a vegetable oil (sunflower, olive, avocado) which will be high in monounsaturated fatty acids and omega-6 fatty acids. When using these oils, I would recommend you taking omega-3 supplements. Otherwise, make sure to consume omega-3 rich foods elsewhere in your diet.
For more advance users, you might want to create your own oil mix using multiple oil sources. A very common mix in the industry to achieve a good balance of omega-3/6 and monounsaturated fatty acids is sunflower with flaxseed (canola oil). Basically, any of the previous vegetable oils with flaxseed. Nutritionally, fish oil might be slightly better, though, as an omega-3 source.
3 Easy Keto Meal Replacement Recipes
Need some inspiration?
Chocolate Peanut Butter Keto Meal Shake
- Chocolate flavoured keto meal replacement powder (e.g. HLTH Chocolate Macadamia).
- 1 tbsp peanut butter.
- Cacao powder.
- 400ml water.
- 1 tbsp of heavy cream.
Per serving: 530kcal, 6g net carbs, 2g of sugar, 11g of fibre, 31g of protein, 40g of fat.
Peach Berry Bliss Keto Shake
- 1 serving of Sated Peaches and Cream.
- 1 scoop of Keto Oil shake.
- 2 tbsp of frozen blueberries.
- 2 tbsp of frozen raspberries.
- 12oz unsweetened coconut milk.
Per serving: 480kcal, 5g net carbs, 3g of sugar, 1.6g of fibre, 20g of protein, 34g of fat.
Keto Supplements from Best to Worst
So perhaps you are also tempted to buy some of the other popular keto supplements, like exogenous ketones, MCTs, electrolytes… Sadly, some of these are just a waste of money.
To help you out deciding which supplements are actually useful and which are not; here’s a quick guide to keto supplements:
Best Keto Supplements
So when it comes to the best keto supplements; there’s just a handful that I consider essential or truly useful.
- Electrolytes. When you switch to a ketogenic state, your body starts execrating more sodium. This also impacts other minerals like magnesium and potassium that have key roles in signaling and regulation. Thus, increasing your electrolyte intake (mineral intake) is key; particularly when you start or if you do a lot of exercise. This will help you avoiding the keto flu.
- Omega-3. DHA and EPA are omega-3 fatty acids. These, while often lacking in western diets are primordial for proper brain function. Sadly, bacon is not rich in these. Thus, if you are not consuming one of these top keto meal shakes, you might want to supplement it. Check out some options.
- Multivitamins. In theory, you don’t need extra multivitamins just because you are on a keto diet. However, making sure that you are getting all the essential micronutrients provides you a boost with not much cost. Check my favourite multivitamin.
- Green powders. Similarly to multivitamins, you don’t have any special requirement; but this will provide a boost to your greens intake. It can have beneficial impact in your immune system and overall health. My top picks for green powders.
Situational Keto Supplements
Above, you can see the what I consider the best nutritional supplements you can take on a keto diet. There are, however, a few more that could occasionally make sense.
- Keto strips and breath analyzers. While technically they are not a nutritional supplement, they are always mentioned around the keto diet. Keto strips can help you to measure if you are in ketosis. They can be useful at the start, but once you’ve been consuming a keto diet for few days you shouldn’t need the ratification. Instead, you could buy a breath analyzer, that will give you more accurate data of what your body is burning. Check now.
- MCT oil and powders. MCT oils and powders are one of the most popular keto supplements. They are sold as source of energy and as a tool to help you stay in ketosis. The reality is that they are similar to sugar; just extra calories but in fats (as opposed to carb). Only required if you are not eating enough. Check some options.
- Keto snacks. Once again, these are very situational. If you find yourself snacking often, then they might be useful. However, most keto snacks are nutritionally quite poor, and have more net carbs than the keto drinks discussed above. Thus, I would stick to keto meal replacements when possible. Instead, you can try to make your own with special keto mixes.
- Keto creamers. If you love coffee, you must have already started looking for a way to substitute your milk. For this, keto creamers will be very handy, and will significantly enhance the taste of your coffee.
Worst Keto Supplements
Finally, what are the worst keto supplements you can buy? Outright, I think that the following are most of the time a waste of money.
- Exogenous ketones. Often sold as accelerants for you to reach the ketogenic state, the truth is that there’s little evidence if they work. In fact, most experts will tell you to stay away. Your body will produce enough ketones on its own.
- Keto nootropics. As a matter of fact there’s nothing wrong with consuming nootropics while on keto. However, anything branded as “keto” nootropic is most likely an upsell, since most nootropics (with no sugar) will already be keto-friendly.
- Keto fat burners or fat burning enhancers. Simply stay away from any fat burners. You are already burning fat during keto; so this won’t do anything.
A ketogenic diet is a food regime that induces your body to use fats as fuel source. Under usual circumstances, the body’s primary fuel source are carbohydrates. However, when you do not consume any through your diet, and your body consumes all your stored carbs; you will start burning fat as energy source. This process is called ketosis. While in ketosis, your body will generate ketones from fats and use them as energy source.
Low carbohydrate diets have been linked with greater weight loss, better appetite control and suppression, and improved glycemic control in individuals with diabetes type II. Other weaker claims include, enhanced focus and mood; more sustained energy during the day, and improvements in blood cholesterol levels.
Yes, most certainly. As mentioned above, there is some evidence that low carbohydrate diets might be more efficient that low fat diets when trying to lose weight.
However, it must be noted that not all individuals will respond equally to this diets.
Adapting your body into a ketosis state can cause some initial problems. Most commonly, Keto flu (caused by carb withdrawal and your body adjusting to ketosis), digestive anomalies and dehydration. All have solution and are part of your body getting used to a low carb state. Make sure you drink plenty of water and get all the electrolytes that you need. You can find more on this topic in the r/keto FAQ section.
As discussed above, low carb shakes have more net carbs than keto meal shakes and do not drive your body into a ketogenic process. You can still enjoy the weight loss benefits.
Most of the meal replacements mentioned above will provide you with all the nutrients you need. However, some of them will not provide you with all the vitamins and minerals recommended; thus I would recommend keeping an eye on them.
Unfortunately, due to issues with fat conservation in powder form, some shakes do not provide any and instead they let the user add their own fat source.
When deciding which oil to use you should take into account your taste preference and their nutritional input. Most commercial oils will be high in monounsaturated fatty acids (omega-9s) and polyunsaturated fatty acids (omega-6s). These include, sunflower oil, olive oil, vegetable oil and avocado oil. You can choose any of these.
However, because neither of them include any omega-3s you should supplement with fish oil or other omega-3 supplement. Otherwise, you can use canola oil.
Yes, there are. For instance, Keto Fuel. While doing keto being a vegan or vegetarian can be a challenge; you will find vegan keto shakes that will help you achieve your goals.
I think that this article might be full of words that are a little confusing to the user. As such, here is a little glossary with some of the terms around keto diets:
- Net Carbs. Net carbs is a term used to calculate the amount of carbohydrates that your body will efficiently use as fuel. Usually, it is calculated by subtracting the fiber from the total carb. Eg. 10g of total carb with 8 grams of fiber. Net carbs in this case would be 2g. Net carbs are important in keto, because you will have to maintain them under 20g or ~5% of your caloric intake.
- Sugar alcohols. Sugar alcohols are counted as carbohydrates but do not provide any calories. They are often used as sweeteners or thickeners and do not count towards net carbs in a keto diet. However, you might want to avoid some due to adverse gut effects.
- Ketones. Ketone bodies are chemicals produced by your liver from the fat in your body when you do not have enough carbohydrates to provide you energy. Subsequently, ketones can be used by your body to generate energy for the cells. While following a keto diet, your ketone levels will be higher than usual.
- Endogenous ketones. Endogenous ketones are ketone bodies that your body naturally produces as a byproduct of being in ketosis.
- Exogenous ketones. Exogenous ketones are synthetic ketone bodies that supplement companies will offer in order to enter ketosis faster. This claims are dubious and I would advice against buying any.
- MCT. Medium chain triglycerides are a type of saturated fatty acids that your body can use as quick energy, due to the fast absorption rate. In a ketogenic diet, MCTs are used to provide you with some immediate energy, but they are not necessary. They can cause some intestinal discomfort.
- Electrolytes. These are minerals that have an electric charge. They are present naturally in food; as such, sodium, potassium and magnesium. Because while you are on ketosis, you will excrete more electrolytes in your urine, you will see electrolyte supplements available. Make sure you drink enough fluid and only supplement if you feel lightheaded.
- Keto flu. This is a condition some users might experience, particularly during the adaptation period (first few days). Symptoms include, fatigue, headache and concentration issues. Adding some electrolytes and water to your diet might help.
Final Thoughts – Best Keto Meal Replacement Shakes
Finally, it is time to wrap up this best keto meal replacement shakes and protein powder selection.
I hope there was not too much information, and that you found what you were looking for. Do not be afraid to comment if you did not.
Furthermore, I want to remind you that these are some of the meal replacements available and that there are more brands out there. From my experience with keto meal replacement shake reviews, these offer the best package and that is why they have made it to the list.
You can always check our best meal replacement shakes selection, for more options.
1.Reddit.com/r/keto. A great resource for any keto enthusiast.
2. r/keto FAQ. Answers to most of the questions you might have.
4. Keto calculator.
5. More in: latestfuels.com/resources. A compilation with different governmental guidelines and references.
6. Ultimate Meal Replacement List. List with all the brands.