Keto Meal Shakes: Which One Should You Buy?

There are many keto meal shakes available on the market, and it can be challenging to decide which one is right for you. When choosing a keto meal shake, it is essential to consider your dietary preferences, goals, and budget. Here are some popular options to consider:

- HLTH Code Complete Meal Replacement Shake: Co-founded by a metabolic scientist, this shake offers a variety of protein and fat sources and includes enzymes, prebiotics, and probiotics for digestion and gut health. It has a relatively high amount of protein and is available in chocolate macadamia and creamy vanilla flavors.

- Ample Complete Meal Shake: This shake is convenient for travel, as it comes in a bottle, and you only need to add water or milk. It provides a good balance of healthy fats, fiber, and protein, with no artificial ingredients.

- Super Body Fuel Keto Fuel: This shake offers a lower calorie count and can be mixed with almond milk for a tasty treat. However, it contains brown rice protein, which may have lower bioavailability and absorbability.

- Perfect Keto MCT Oil Powder: This shake is ideal for those looking for a stomach-friendly option, as it contains a moderate amount of medium-chain triglycerides (MCTs) and zero protein. It has a low-calorie count, making it suitable for a snack or smoothie blend.

- Keto Chow: Keto Chow is a popular option, offering a variety of flavors and a convenient subscription model. However, it contains sucralose, an artificial sweetener that some may prefer to avoid.

- Sated Keto Meal Shake: Sated provides ready-to-drink convenience and a good balance of protein and low carbs. However, it contains erythritol, a sugar alcohol that some may find undesirable.

- KetoLogic Keto Meal Replacement Shake: This shake helps with energy, mental focus, and appetite control. It contains grass-fed whey protein and can be blended into hot or cold drinks. However, it has a lower protein content and may not be suitable for vegans.

- VAST Organic Plant-Based Protein Drink: This shake is a convenient option for plant-based keto followers, with low total and net carbs. It uses USDA organic ingredients and comes in various flavor options.

Ingredients to look out for

When choosing a keto meal shake, it's important to look for products that are high in fat, low in carbs, and free of artificial sweeteners and other unhealthy ingredients. Here are some specific ingredients to look out for:

• Total calories: Look for shakes that offer between 400 and 600 calories per serving, especially if you intend to use them as a meal replacement.
• Protein: Contrary to popular belief, consuming significant amounts of protein won't kick you out of ketosis. Look for shakes with a reasonable amount of protein to help maintain lean muscle tissue.
• Total and net carbs: The keto diet aims to limit carbohydrate intake. Look beyond the total carbs and focus on net carbs, which can be calculated by subtracting fibre and sugar alcohols from total carbs.
• Fat content: Fat is your primary source of energy while in ketosis, so choose shakes with a high fat content.
• Natural ingredients: Prioritize shakes with natural sources of ingredients like medium-chain triglycerides (MCTs) and avoid those with artificial sweeteners and other potentially harmful additives.
• Micronutrients: Ensure the shake contains essential vitamins and minerals to support your overall health.
• Taste and texture: Opt for shakes with flavours and textures that appeal to your taste buds, as this will make it easier to stick to your keto diet.

Flavours and taste

Keto shakes come in a variety of flavours, including chocolate, vanilla, strawberry, blueberry, cinnamon roll, peanut butter, birthday cake, pumpkin spice, and tiramisu. Some brands also offer unflavoured options.

The best keto shake flavour will depend on your personal preference. If you want a keto shake that tastes like a milkshake, you might prefer chocolate, strawberry, or vanilla. If you want something a little different, you could try birthday cake, pumpkin spice, or tiramisu.

Some keto shakes can be made with or without protein powder, which will make the shake thicker and creamier. You can also add extra ingredients to your keto shake to change the flavour and make it more filling. For example, you could add almond butter, vanilla extract, or collagen powder.

When choosing a keto shake, it's important to read the label carefully to make sure it fits your dietary needs. Some keto shakes have added sugar, carbs, or artificial sweeteners, which may not be suitable for everyone.

• Keto Chow: Keto Chow offers over 25 delicious flavours, including salted caramel and snickerdoodle. The shakes are thick, filling, and have a high volume. They also come in a convenient kit with oil and a shaker. However, you need to add your own fat source, such as heavy cream, butter, or oil.
• Sated: Sated keto shakes have great flavours and low net carbs per serving. The main protein source is whey protein isolate. However, like Keto Chow, you need to add your own fat source.
• SlimFast Keto Shakes: SlimFast keto shakes are available in both ready-to-drink and powdered forms. They are relatively affordable, but the taste is not the best, and the carb content is higher compared to other keto shakes.
• HLTH Code Keto Shakes: HLTH Code keto shakes have a pleasant texture and taste, without the oily or buttery feel that some keto shakes have. However, the shake is a little thin, and there are only two flavour options: chocolate and vanilla.
• Proganics Keto Shakes: Proganics keto shakes use all-natural and organic ingredients, with no added sugars or controversial additives. However, the vanilla shake has an oily mouthfeel that may not be appealing to everyone.
• OWYN Pro High Elite Protein: OWYN is a plant-based and vegan protein shake that is also keto-friendly. It is smooth and filling, but the consistency is very thick, which may be a turn-off for some.

When choosing a keto shake, consider your flavour preferences, dietary needs, and whether you want a ready-to-drink option or a powder that you mix yourself. Remember to always read the label to ensure the shake fits your macros and dietary restrictions.

Nutritional value

Macronutrients:

• Total Calories: Look for shakes that offer between 400 to 600 calories per serving, especially if your goal is to replace a full meal. This will ensure you get enough energy from the shake.
• Protein: Keto shakes should contain a reasonable amount of protein to help maintain lean muscle tissue. Whey, egg white, and collagen protein are common sources.
• Total and Net Carbs: The goal of the keto diet is to limit carbohydrate intake. Look for shakes with low net carbs, as these are the carbs that your body uses for fuel. Some shakes may have higher total carbs due to fiber content, which doesn't count towards net carbs.
• Fat Content: Fat is the primary source of energy while in ketosis, so choose shakes with a high-fat content. MCT oil, coconut oil, avocado oil, and grass-fed butter are common sources of healthy fats.

Micronutrients and Ingredients:

• Vitamins and Minerals: Look for shakes that provide a good range of vitamins and minerals to support your overall health. Some shakes may also include additional ingredients like probiotics, digestive enzymes, or electrolytes.
• Natural Sources: Prefer products that use natural sources of ingredients whenever possible. For example, choose coconut oil as a natural source of medium-chain triglycerides (MCTs) over MCT powder.
• Artificial Ingredients: Avoid shakes with artificial sweeteners, preservatives, or other inflammatory ingredients that could negatively impact your health in the long run. Stevia, monk fruit, and erythritol are common natural sweeteners used in keto shakes.

Allergens and Dietary Restrictions:

• Allergens: If you have any food allergies or sensitivities, carefully read the ingredient list to ensure the shake is safe for you. Common allergens to look out for include dairy, eggs, nuts, and soy.
• Dietary Restrictions: If you follow a vegan or vegetarian diet, there are keto shakes specifically designed to meet your needs. Look for plant-based protein sources and avoid animal-derived ingredients.

Remember to always read the nutrition label and ingredient list to ensure the keto meal shake aligns with your dietary goals and restrictions.

Convenience and preparation

Portability

If you're looking for a shake that you can take on the go, look for options that come in ready-to-drink bottles or single-serve pouches. For example, JOCKO MÖLK, OWYN Pro Elite High Protein Shakes, and Sated offer convenient, ready-to-drink options.

Preparation

Some keto meal shakes require you to add your own fat source, such as heavy cream, butter, or oil. This gives you more control over the fat content and allows you to customise the shake to your preferences. However, it also means you'll need to spend a bit more time preparing the shake. Examples of shakes that require you to add a fat source include Keto Chow, Sated, and HLTH Code.

On the other hand, some shakes come in a bottle, and you simply need to add water or milk to prepare them. Ample is a good example of this type of shake. It comes pre-packaged inside a bottle, making it travel-friendly and easy to prepare.

Mixing

Most keto meal shakes will require some form of mixing, whether it's shaking in a bottle or blending in a blender. If you're looking for a shake that requires minimal preparation and equipment, consider a powder that you can simply mix with a spoon or shaker bottle.

Storage

If you opt for a powdered shake, consider the storage requirements. Some powders may need to be refrigerated or stored in an airtight container after opening to maintain freshness.

Serving Size

Keto meal shakes typically come in single-serve portions, but the serving sizes can vary. Some shakes offer larger serving sizes, which can be helpful if you're looking for a more filling option. Check the nutrition label to see the recommended serving size and the number of servings per container.

Preparation Time

Consider how much time you're willing to spend preparing your keto meal shake. Some shakes may require refrigeration or blending, while others can be quickly mixed and consumed on the go. If convenience is a priority, look for options that require minimal preparation.

Customisation

Some keto meal shakes offer customisation options, allowing you to adjust the flavour, consistency, or nutritional content to your preferences. For example, you might be able to add extra ingredients, such as almond butter or vanilla extract, to enhance the flavour and texture of your shake.

Availability and Cost

Finally, consider the availability and cost of the keto meal shakes. Some shakes may be more readily available online or in stores, while others might be harder to find. Compare the prices per serving to determine which option offers the best value for your needs.

In summary, when considering convenience and preparation for keto meal shakes, think about portability, preparation requirements, mixing, storage, serving size, preparation time, customisation options, and availability and cost. These factors will help you choose a keto meal shake that fits your lifestyle and preferences.

Cost

The cost of keto meal shakes varies depending on the brand, quality, and quantity. Here is a breakdown of the prices of some popular keto meal shakes:

• Keto Chow: Keto Chow offers a subscription service where customers can save 15-20%. The regular price of their meal shakes is not mentioned.
• HLTH Code Complete Meal: While the price is not mentioned, the product offers a 15% discount with the code MK10.
• Ample Complete Meal Shake: Each serving of Ample costs between $7 and $9, depending on the meal size and whether a subscription is used. A 15% discount is available with the code MK15.
• Super Body Fuel Keto Fuel: No price is mentioned.
• Perfect Keto MCT Oil Powder: A 20% discount is available with the code michael20.
• Naked Nutrition Naked Keto: No price is mentioned.
• LevelUp Grass-Fed Keto Protein Powder: No price is mentioned.
• KetoLogic KetoMeal: Regularly priced at $59.99, it is currently on sale for $52.99.

Frequently asked questions