10 Best dairy and gluten free meal replacement shakes
Meal replacement shakes offer a practical approach to boost weight gain. Packed with essential nutrients, these shakes provide a convenient way to increase calorie intake. For those with lactose intolerance or adhering to vegan diets, dairy-free options present a suitable alternative.
This post examines the top 10 dairy and gluten free meal replacement shakes for weight loss or weight gain.
70 best gluten & dairy free snacks
Understanding Meal Replacement Shakes for Weight Gain or loss
Meal replacement shakes can be a valuable tool in your weight gain journey. These shakes provide a concentrated source of calories, protein, carbohydrates, and healthy fats—essential nutrients for building muscle and increasing overall body weight. By replacing one or two meals per day with a shake, you can significantly boost your calorie intake without feeling overly full.
Key Nutrients for Weight Gain
To effectively support weight gain, look for shakes that are rich in the following nutrients:
- Protein: Essential for muscle growth and repair.
- Carbohydrates: Provide energy for daily activities and workouts.
- Healthy fats: Contribute to satiety and nutrient absorption.
It’s also important to consider the overall calorie content of the shake. Opt for options with higher calorie counts to maximize your weight gain efforts.
Creating a Caloric Surplus
To gain weight, you need to consume more calories than you burn. This is known as a caloric surplus. Meal replacement shakes can be a convenient way to increase your calorie intake.
Here’s how to create a caloric surplus:
- Determine your maintenance calories: This is the number of calories you need to maintain your current weight.
- Calculate your target calorie intake: Add 250-500 calories to your maintenance calories to create a surplus.
- Incorporate meal replacement shakes: Replace one or two meals with a calorie-dense shake to contribute to your daily calorie goal.
- Monitor your progress: Track your calorie intake and weight regularly to assess your progress.
Remember: While meal replacement shakes can be helpful, they should complement a balanced diet rich in whole foods.Focus on consuming a variety of nutrient-dense foods to support overall health and well-being.
Calculating Your Calorie Needs and Creating a Surplus
Determining your caloric needs is crucial for effective weight management. Here’s a basic breakdown:
Basal Metabolic Rate (BMR)
This is the number of calories your body burns at rest. You can estimate it using the Mifflin-St Jeor equation:
- For men: BMR = (10 * weight in kg) + (6.25 * height in cm) – (5 * age) + 5
- For women: BMR = (10 * weight in kg) + (6.25 * height in cm) – (5 * age) – 161
Total Daily Energy Expenditure (TDEE)
This is the total calories burned daily, considering activity level. Multiply your BMR by an activity factor:
- Sedentary: BMR x 1.2
- Lightly active: BMR x 1.375
- Moderately active: BMR x 1.55
- Very active: BMR x 1.725
- Extremely active: BMR x 1.9
Creating a Calorie Surplus
To gain weight, consume more calories than you burn. Add 250-500 calories to your TDEE as a starting point.
Important Considerations
- Individual differences: Calorie needs vary.
- Macronutrients: Balance protein, carbs, and fats for optimal health.
- Exercise: Strength training builds muscle.
- Consistency: Consistent surplus is key.
- Monitoring: Track progress to adjust as needed.
Top 10 dairy and gluten free meal replacement shakes for Weight Gain, loss
Shake 1: Orgain Organic Plant-Based Protein Powder
Orgain’s Organic Plant-Based Protein Powder is a popular choice among those seeking a dairy-free meal replacement. This powder is packed with 20 grams of plant-based protein sourced from brown rice, pea, and chia seeds. It’s a complete protein, meaning it provides all nine essential amino acids your body needs. Additionally, it offers a good dose of fiber to aid digestion and keep you feeling full.
One of the standout features of this product is its organic certification, ensuring that no harmful pesticides or synthetic fertilizers were used in its production. Orgain also includes a blend of vitamins and minerals, including vitamin D, iron, and zinc, to support overall health.
Taste-wise, Orgain offers a variety of flavors to suit different preferences. The vanilla and chocolate options are particularly well-received for their creamy texture and subtle sweetness. However, some users find the unflavored version a bit bland on its own and prefer to mix it with other ingredients for added flavor.
While Orgain provides a solid nutritional foundation, it’s essential to note that the calorie count is relatively low compared to other meal replacement shakes. If you’re aiming for significant weight gain, you may need to consume additional calories throughout the day.
Key features:
- High protein content (25g per serving)
- Vegan and vegetarian-friendly
- Excellent source of fiber and iron
- Delicious chocolate flavor
Pros:
- High protein content supports muscle growth
- Vegan and vegetarian-friendly
- Good source of fiber
- Delicious taste
Cons:
- Contains added sugars
- May be too high in calories for some
Shake 2: Vega Protein & Greens All-In-One Nutritional Shake
Vega Protein & Greens All-In-One Nutritional Shake takes a holistic approach to meal replacement by combining protein, greens, probiotics, and antioxidants in one convenient package. This comprehensive formula aims to support overall health and well-being while providing the necessary nutrients for weight gain.
With 20 grams of plant-based protein from pea and hemp, this shake offers a good balance of amino acids. The addition of greens, including spinach and kale, provides essential vitamins, minerals, and antioxidants. Furthermore, the inclusion of probiotics can support digestive health.
Vega offers a range of flavors to cater to different taste preferences. The chocolate and vanilla options are popular choices, while more adventurous eaters might enjoy the tropical fruit or berry flavors. The texture is generally smooth and creamy, making it a pleasant drinking experience.
One potential drawback of Vega is its price point, which is higher compared to some other options. Additionally, some users find the shake to be slightly thick, requiring additional liquid or blending to achieve the desired consistency.
Despite these minor drawbacks, Vega Protein & Greens All-In-One Nutritional Shake is a well-rounded meal replacement that offers a wide range of benefits. If you’re looking for a shake that goes beyond protein and provides additional nutrients, Vega is definitely worth considering.
Shake 3: Garden of Life Raw Organic Meal Replacement
Garden of Life’s Raw Organic Meal Replacement stands out for its commitment to using whole food ingredients. This powder is packed with nutrients from a variety of organic fruits, vegetables, and seeds. With 20 grams of plant-based protein and a good amount of fiber, it provides a satisfying and filling meal replacement option.
One of the key benefits of this product is its raw status, meaning the ingredients are never heated above a specific temperature. This process is believed to preserve enzymes and other delicate nutrients. Additionally, Garden of Life includes probiotics to support digestive health.
While the taste of Garden of Life’s Raw Organic Meal Replacement is generally pleasant, some users find it slightly earthy due to the inclusion of raw ingredients. The texture can also be a bit thick, requiring additional liquid or blending to achieve a smooth consistency.
If you prioritize organic and raw ingredients in your diet, Garden of Life’s Raw Organic Meal Replacement is a solid choice. However, it’s important to consider the potential impact on taste and texture before making a purchase.
Shake 4: Manitoba Harvest Hemp Protein Powder
Manitoba Harvest Hemp Protein Powder offers a unique plant-based protein source derived from hemp seeds. This powder is rich in essential fatty acids, including omega-3 and omega-6, which are beneficial for overall health. It also provides a good amount of protein and fiber to support weight gain and satiety.
One of the advantages of hemp protein is its mild flavor, making it easy to blend into various recipes. It can be added to smoothies, yogurt, or baked goods without overpowering the taste. Additionally, hemp protein is a complete protein, containing all essential amino acids.
While Manitoba Harvest Hemp Protein Powder is a nutritious option, it’s important to note that it’s primarily a protein supplement and doesn’t contain the same level of vitamins and minerals as a full meal replacement shake. Therefore, you may need to supplement your diet with other nutrient sources.
Overall, Manitoba Harvest Hemp Protein Powder is a versatile and healthy addition to your diet. If you’re looking for a plant-based protein source with a neutral taste, this powder is worth considering.
Shake 5: Sunwarrior Classic Plant Protein
Sunwarrior Classic Plant Protein is a popular choice among athletes and fitness enthusiasts seeking a high-protein, plant-based supplement. This powder is derived from brown rice, pea, and hemp protein, providing a complete amino acid profile. It’s also rich in iron and vitamin B12, essential nutrients for energy production.
One of the standout features of Sunwarrior Classic Plant Protein is its clean ingredient list, free from artificial sweeteners, flavors, and fillers. The powder has a neutral taste, making it versatile for blending into various recipes. However, some users find the texture slightly gritty when mixed with water alone.
While this product is an excellent protein source, it’s important to remember that it’s primarily a protein supplement and doesn’t provide the same level of calories and carbohydrates as a full meal replacement shake. Therefore, it’s best used in combination with other nutrient sources.
Overall, Sunwarrior Classic Plant Protein is a quality product for individuals looking to increase their protein intake. Its clean label and versatility make it a popular choice among health-conscious consumers.
Shake 6: Soylent Original
Soylent Original is a unique meal replacement drink designed to provide complete nutrition in a convenient liquid form. This product is a good source of protein, carbohydrates, fats, and essential vitamins and minerals. It’s a popular choice among busy individuals who struggle to find time for regular meals.
One of the main advantages of Soylent Original is its consistent nutritional profile. Each serving provides a balanced macronutrient ratio, making it easy to track your calorie intake. Additionally, the drink has a mild, slightly sweet taste that is generally well-tolerated.
Some users find the texture of Soylent Original to be somewhat thin and watery, which may not be satisfying for everyone. Additionally, the product contains a blend of synthetic vitamins and minerals, which may not be preferred by those seeking whole food-based nutrition.
Overall, Soylent Original can be a convenient and practical option for individuals who need a quick and easy meal replacement. However, it’s essential to consider your personal preferences and dietary needs before incorporating it into your routine.
Shake 7: NutraBio 100% Whey Protein Isolate
While not strictly plant-based, NutraBio 100% Whey Protein Isolate is a popular choice among those with dairy sensitivities. This product undergoes a rigorous filtration process to remove lactose and other milk sugars, making it suitable for most individuals with lactose intolerance. It offers a high protein content and a clean ingredient list.
One of the key benefits of this product is its rapid absorption rate, making it ideal for post-workout recovery. The neutral taste allows for easy mixing with various ingredients. However, it’s important to note that this is primarily a protein supplement and doesn’t provide the same level of calories, carbohydrates, or other essential nutrients as a full meal replacement shake.
Overall, NutraBio 100% Whey Protein Isolate is a good option for individuals with lactose intolerance who are looking to increase their protein intake. However, it’s essential to combine it with other food sources to meet your overall nutritional needs.
Shake 8: Pure Protein Complete Meal Replacement Shake
Pure Protein Complete Meal Replacement Shake offers a convenient and satisfying option for those seeking a dairy-free meal replacement. This product is packed with protein, fiber, and essential vitamins and minerals. It’s available in a variety of flavors to suit different preferences.
One of the advantages of Pure Protein is its affordability compared to some other meal replacement shakes. It’s also readily available in most grocery stores, making it convenient to purchase. However, some users find the taste to be artificial and overly sweet. Additionally, the product contains a relatively high amount of sugar.
Overall, Pure Protein Complete Meal Replacement Shake can be a practical choice for those on a budget. However, it’s essential to consider the ingredient list and nutritional content carefully to ensure it aligns with your dietary goals.
Shake 9: Premier Protein Complete Nutritional Shake
Premier Protein Complete Nutritional Shake offers a dairy-free option that delivers a substantial amount of protein and other essential nutrients. This shake is a good choice for those seeking a convenient and satisfying meal replacement.
One of the advantages of Premier Protein is its wide range of flavors, catering to various taste preferences. The product also provides a good source of calcium and vitamin D, essential for bone health. However, some users find the taste to be overly sweet and artificial. Additionally, the shake contains a relatively high amount of sugar.
Overall, Premier Protein Complete Nutritional Shake can be a convenient option for those looking for a quick and easy meal replacement. However, it’s important to consider the ingredient list and nutritional content carefully to ensure it aligns with your dietary goals.
EarthChimp Organic Vegan Protein Powder
EarthChimp Organic Vegan Protein Powder is a great option for those seeking a plant-based protein source with added benefits. This powder stands out due to its inclusion of probiotics, which can support digestive health and overall well-being.
Key features:
- Organic and plant-based: Ensures high-quality ingredients and aligns with ethical and environmental concerns.
- Probiotic-rich: Promotes gut health and supports immune function.
- Non-GMO, dairy-free, and gluten-free: Accommodates various dietary restrictions and sensitivities.
- Complete protein profile: Contains all essential amino acids for muscle growth and repair.
Potential benefits:
- Improved digestion: The inclusion of probiotics can aid in digestion and nutrient absorption.
- Boosted immune function: A healthy gut microbiome supports a strong immune system.
- Muscle growth and repair: The complete protein profile provides the building blocks for muscle tissue.
- Allergen-friendly: Suitable for individuals with dairy, soy, and gluten allergies.
Considerations:
Protein content: While it provides a complete protein profile, the protein content per serving might be lower compared to some other protein powders specifically designed for weight gain.
Taste: Individual preferences for taste may vary.
Price: Compared to some other protein powders, EarthChimp may be on the higher end of the price spectrum.
Conclusion
Choosing the right dairy-free meal replacement shake for weight gain depends on your individual needs, preferences, and dietary restrictions. Consider factors such as nutritional content, taste, affordability, and convenience when making your decision. It’s also important to consult with a healthcare professional or registered dietitian for personalized guidance.
By incorporating a dairy-free meal replacement shake into your diet, you can conveniently boost your calorie intake, support weight gain, and ensure you’re getting the essential nutrients your body needs.
Frequently Asked Questions
1. Are dairy-free meal replacement shakes as nutritious as dairy-based ones?
Many dairy-free meal replacement shakes are fortified with vitamins, minerals, and protein to match the nutritional profile of their dairy counterparts. However, it’s essential to compare labels to ensure you’re getting the nutrients you need.
2. What are the benefits of using dairy-free meal replacement shakes?
Dairy-free meal replacement shakes offer several benefits, including convenience, portion control, and a consistent nutrient intake. They are also suitable for individuals with lactose intolerance, allergies, or those following plant-based diets.
3. Can I use dairy-free meal replacement shakes for weight loss?
Yes, many dairy-free meal replacement shakes can be incorporated into a weight loss plan. They often contain fewer calories than traditional meals and can help control portion sizes. However, it’s essential to combine them with a balanced diet and regular exercise for optimal results.
4. How do dairy-free meal replacement shakes taste?
The taste of dairy-free meal replacement shakes has improved significantly in recent years. Many brands offer a variety of flavors to cater to different preferences.
5. Are there any potential side effects of using dairy-free meal replacement shakes?
Most people tolerate dairy-free meal replacement shakes well. However, some individuals may experience digestive discomfort or allergic reactions. It’s essential to choose a product that suits your individual needs and consult with a healthcare professional if you have concerns.
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