Meal replacement shakes are quick, lightweight, and promise to be nutritious and delicious —but are they as good as they say they are? I took a look at the pros and cons, and taste tested five top meal replacement shakes to find out.
Pros of Meal Replacement Shakes on Trail
1. Lightweight & Space-Saving
Powdered shakes are compact and reduce pack weight which is ideal for ultralight hikers.
2. Quick Preparation, Minimal Cleanup
Just add water or water + milk powder, shake, and drink. No heating gas, dirty pots to clean, or trying to scrap the dregs from the bottom of a crinkled bag.
3. Balanced Macros
Many shakes offer a solid mix of protein, carbs, fats, and fibre, supporting energy, muscle repair, and satiety.
4. Shelf-Stable
No refrigeration needed, so they are perfect for remote or hot environments.
5. Nutrient-Dense
Some shakes include added vitamins, minerals, and even superfoods, helping to fill gaps when fresh food isn’t available.
Cons of Meal Replacement Shakes on Trail
1. Not Always Filling
Liquid meals may leave you hungry sooner than solid food, especially on high-exertion days. It often doesn’t feel like you’ve tangibly eaten something, which can feel dissatisfying after a long day.
2. Sugar & Sweeteners
Some formulas contain added sugars or artificial sweeteners, which can cause energy crashes or digestive discomfort.
3. Nutrient Gaps
While fortified, shakes can lack the full spectrum of antioxidants and phytonutrients found in whole foods.
4. Taste Fatigue
Drinking the same shake daily can get monotonous, especially on longer hikes.
Nutritional Rankings: Best to Least Optimal
Based on macronutrient balance, ingredient quality, fibre content, and micronutrient density, here’s how the tested shakes stack up:
1. Lagom Smoothie (Cocoa)
Protein: 30.5g
Carbs: 23.5g
Fibre: 12.3g
Serving size: 85g
Price per serve: $6.99
Taste test: 4.5/5
The Lagom Smoothie stood out for its whole-food ingredients like pumpkin seed protein, oats, green banana starch, and leafy greens. No added sugar, sweetened with monk fruit and fortified with a wide range of micronutrients as well. On paper, this is an deal choice for hikers seeking clean, plant-forward nutrition.
Each serve requires a very large amount of powder so it’s important to mix it well or add slightly more water than you think you’ll need so that you don’t have clumps.
Taste Test:
This is the most natural tasting of the selection, however it has quite a noticeable bitterness to it. Dark chocolate fans will enjoy it and it makes an absolute killer hot chocolate. The texture is quite scratchy and it is tough to get it to mix well when using a shaker alone rather than a blender.
2. VRVE Classic Meal Replacement (Vanilla/Chocolate)
Protein: 27g
Carbs: 24g
Fibre: 4.5g
Serving Size: 70g
Price per serve: $5.73
Taste test: 5/5
VRVE prides itself on minimal additives with no added sugars, preservatives, or artificial flavours, which means fewer risks of GI upset or energy slumps. It also comes with a rare 5-star health rating.
Once again, each serve requires a lot of powder (two large scoops) so care must be taken to mix it well to ensure smooth consistency.
Taste Test:
If you love creamy, rich vanilla then you’ll love this. As a chocolate fan, vanilla is generally a flavour I avoid but I loved this more than the VRVE chocolate so you know it’s good.
The texture is very frothy and light, without being remotely watery. Even when it’s mixed with water it tastes decadently creamy and it feels like you’ve consumed something substantial.
3. Bulk Nutrients Total Meal Replacement (Chocolate)
Protein: 29.9g
Carbs: 18.5g
Fibre: 3.6g
Serving size: 60g
Price per serve: $2.19
Taste test: 4/5
High in protein and fibre, designed for those wanting proper nutrition on the go. This meal replacement smoothie provides a balanced macronutrient profile and is made with ingredients that will absorb slowly so the energy gained lasts longer.
Taste Test:
This had an unpleasantly artificial aroma. The taste was much better fortunately, and was a rich satisfying chocolate. The aftertaste is very sweet. The texture is airy and light but it does tend to separate very quickly so you’ll need to keep stirring or swirling it in your shaker between sips. It’s also not one you can have half of and put down while you make dinner or set up your tent – it becomes gelatinous and gloopy (almost solid!) in a matter of minutes when left to sit.
4. True Protein Meal Replacement (Natural Blend)
Protein: 25.2g
Carbs: 13.7g
Fibre: 7.5g
Serving size: 60g
Price per serve: $5.20
Taste Test: 3.5/5
This gluten-free, vegetarian friendly, gut loving blend is positioned as the ideal smoothie for anyone with a sensitive gut. It promises to be bloating-free and includes a variety of hero ingredients like MCT oil and locally sourced ingredients from Australia. It’s also one of the most affordable per serve on this list.
Taste Test:
This has a subtle and mild chocolate aroma. It’s creamier and more understated than the Bulk Nutrients chocolate and was initially quite promising. The aftertaste is very processed, sweet, and unnatural though. It leaves you with a taste of gummy, gelatinous lollies which is quite bizarre. Overall it’s a tough one to describe and despite having the description ‘rich chocolate’ as the flavour, it’s absolutely not that.
The texture is the smoothest of the lot and it’s bubbly and light.
5. Uncle Tobys Goodness Shakes (Mixed Berry)
Protein: 5.1g
Carbs: 12.2g
Fibre: 2.5g
Serving size: 20g
Price per serve: $2.24
Taste test: 3/5
With the smallest serving size, second smallest price tag, and least amount of included macronutrients this one proves that you get what you pay for. It contains added sugars and artificial sweeteners but somehow also boasts a 4.5 star health rating – very interesting! It’s a convenient but less ideal option for sustained energy on trail.
Taste Test:
This smells distinctly like sweet berries but doesn’t taste remotely as pink as it looks. It’s very milky and frothy and is mostly creamy with a very slight hint of berry in the aftertaste. It does get more pleasant the more you drink, almost like residual flavour builds on your tongue.
The texture is very smooth and light, but even after you’ve drunk it all, it doesn’t actually feel like you’ve had anything. There are small visible specks of red berries but you can’t detect them as you drink. Disappointing overall.
Meal Replacement Shake Taste Test Rankings
- VRVE Classic (Vanilla/Chocolate) – 5/5
- Lagom Smoothie (Cocoa) – 4.5/5
- Bulk Nutrients Total Meal Replacement (Chocolate) – 4/5
- True Protein Meal Replacement (Natural Blend) – 3.5/5
- Uncle Tobys Goodness Shakes (Mixed Berry) – 3/5
Final Verdict
Meal replacement shakes can be a smart addition to your hiking nutrition plan – especially for breakfast, emergency meals, or when cooking isn’t feasible. They are super lightweight and quite affordable.
Prioritise options with whole-food ingredients, high fibre, and minimal added sugars. Lagom and VRVE lead the pack nutritionally, but they are also the hardest ones to mix well on trail without a blender.
If you choose to take a shake, make sure you take a bottle with a blender ball, shake for longer than you think you’d need to, and continue shaking inbetween sips to avoid clumps of powder ruining the sensory experience!
As always, test your choice of trail smoothies before heading out to ensure it agrees with your taste buds and your gut.
Happy hiking!
The Hiker's Nutritionist 
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