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Top 8 Qualities of a Healthy Meal Replacement Shake for Women

While nutritional needs are relatively the same for both men and women, there are a few key differences for women to keep in mind when deciding on a healthy weight loss solution

From calorie intake to nutritional deficiencies to community support, here are what women should look for when choosing a healthy meal replacement shake

1) Low Calories

On average, women need to consume fewer calories than men. According to the USDA 2020-2025 Dietary Guidelines for Americans, the average sedentary adult woman needs between 1,600 and 2,000 calories a day compared to 2,200 to 2,400 calories for sedentary men. 

The number of calories your body needs every day depends not just on your gender, but your age, height, weight, and your average level of physical activity. For example, a more active woman would need to consume more calories. You can estimate the number of calories you might need to consume each day with our free calorie calculator

This calorie difference between men and women is primarily because women tend to have less muscle mass and more body fat percentages than men. Women also tend to burn fewer calories at rest and while exercising, which means there’s less of a need for a higher caloric intake, on average. As women get older, caloric intake continues to decrease given that women tend to lose muscle mass and exercise less at later stages in life. 

What this means for a meal replacement shake: A lower calorie shake filled with delicious nutrients will help you cut down your daily caloric intake while supporting your healthy weight loss goals. Our 310 Shakes have only 110 calories per serving, helping to support women’s lower daily caloric needs.

2) Vitamins and Minerals

Women more than men tend to have greater nutritional deficiencies when it comes to certain vitamins and minerals such as iron, calcium, and folate. The key to getting the right amount of vitamins and minerals is through a diet rich in whole foods.

However, that’s not always practical or accessible for everyone. When it comes to dieting, many women don’t have the time in their busy schedules to fit in shopping and making healthy meals as part of a weight loss solution.

This is where a healthy meal replacement shake and Superfood Blend can help support a busy lifestyle. By replacing 1-2 meals a day with a meal replacement shake, and incorporating a superfood greens juice, women can help get their daily recommended nutritional value while supporting their weight loss journey. 

The problem is that a lot of meal replacement shakes focus on taking away as opposed to adding nutritional value. Or worse, many brands add in unhealthy ingredients such as added sugars, chemical sweeteners, or artificial flavors.

What this means for a meal replacement shake: Look for a meal replacement shake with a higher nutritional value or nutrient density and none of the added sugars. 310 Shake offers a unique blend of antioxidants and plant-rich phytochemicals such as beets, broccoli, ginger, spinach, and turmeric that help support a woman's daily nutritional intake. Then, add in our 310 Superfood Blend for an extra nutritional boost! And with zero sugar, you can enjoy the taste without the extra unwanted calories.

3) High Fiber

Fiber is an important part of a healthy diet for both men and women, especially any diet that is restricting calorie intake. Fiber can be particularly helpful in weight loss because of its ability to help keep you feeling full for longer

Fiber is especially important for women because more than 90% of women do not get enough of their recommended fiber intake. Women should get between 22-28 grams of fiber every day. However, a lot of dieting plans or meal replacement shakes do not focus on the inclusion of added fiber. 

Some meal replacement shakes, for example, contain as little as 1-3 grams of fiber per serving in their shakes. Or some none at all!

What this means for a meal replacement shake: Feelings of satiation can prevent you from eating additional calories throughout the day. This is why it's important to aim for a meal replacement shake with 5 grams or more of fiber. Our 310 Shakes are high in fiber with 5 grams per serving. This keeps you full for longer which helps many women in reaching their weight loss goals.

4) High Protein 

There’s often a preferential difference between men and women when it comes to diet choice. Men more than women tend to prefer meat-related diets such as the Paleo or Atkins diets while women tend to prefer diets that focus more on vegetables and fruits. 

In many ways, this works in women’s favor given that women need to consume far fewer calories than men and a diet heavy in meat makes that difficult to do. However, this often leaves women at a protein disadvantage when on a diet plan.  

Protein can complement the weight loss process by helping to manage your appetite while supporting a healthy metabolism. Higher protein levels in your diet can not only help you feel more full but can help reduce late-night snacking and overeating, which are common pitfalls for anyone trying to lose weight. 

The average adult needs to eat over seven grams of protein for every 20 pounds of body weight. This means that if you’re 150-pounds, you would need to consume around 52 grams of protein each day. The more active you are, the more protein you should consume. 

What this means for a meal replacement shake: When looking for a meal replacement shake as part of your weight loss journey, aim for a shake that contains anywhere between 15 and 25 grams of protein, such as 310 Shakes. This will help you feel more full while supplementing your required protein intake! 

5) Plant-Based Protein

For women looking for a healthy meal replacement shake it’s just not about the quantity of the protein, but the quality. Some protein sources like soy and whey contain controversial ingredients or potential unwanted side effects. 

Soy protein poses potential risks of estrogenic hormone disruptions in the body, with some concern that it might cause abnormal tissue growth in the uterus or result in unwanted side effects such as constipation, bloating, and nausea. 

Whey protein is a byproduct of cheese production, which could result in gastrointestinal discomfort, especially for those who have an allergy or sensitivity to dairy products. Recent reports also associate whey protein with acne, thanks to the protein’s hormonal effects related to dairy. This could pose an even bigger problem when combined with any hormonal changes related to the menstrual cycle. 

Other protein sources, like flaxseed, hemp, or oats, are incomplete proteins, meaning they don’t contain the right amount of amino acids to support protein synthesis. However, this is easily addressed by combining your plant-based protein sources to create a complete and healthy protein solution. 

What this means for a meal replacement shake: A healthy meal replacement shake for optimal weight loss and satiation uses a blend of healthy plant-based protein sources rather than relying on one type of protein, such as 310’s Tri-Plex™ protein blend. Where one protein source lacks, another combines to create a more complete (and acne-free!) protein solution. 

6) Delicious Taste

If you don’t enjoy your meal replacement shake, then you’ll have a hard time incorporating it as part of your diet! That’s why taste is an important consideration for both men and women. It’s also a matter of personal preference, which is why it’s important to have options.

310 Shakes feature an array of options with staple flavors and also seasonal ones that continually change. Some current and past flavors include Chocolate, Chocolate Mint, Vanilla, Salted Caramel, Unflavored, Peppermint Swirl, Toasted Coconut, Mocha, Gingerbread, Shamrock Cream, and Pumpkin Spice.

At 310 Nutrition we revamped our 310 Shake formula and one of the major changes was an enhanced taste; smooth, creamy consistency; and exciting new flavors. But don’t just take our word for it! Learn more about what other women are saying about the taste of our 310 Shake.

7) Success Stories

Another great way to spot a healthy meal replacement shake is to find success stories of women who align closely to your situation, such as these weight loss stories from 310. This allows you to get a sense of what a weight loss journey could look like for you.

Over one million men and women have used 310 for a healthier path to weight loss and we’ve seen many women share their success stories in our Facebook community

Some examples of women who’ve lost weight through 310 includes: 

  1. Tamicka M. lost 27 lbs in 3 months using 310 Nutrition
  2. Cari L. lost 125 pounds and feels happier and healthier today
  3. Carrie B. lost 50 pounds using COVID-19 as motivation

8) Supportive Community

Although not a quality of a meal replacement shake, a huge driver for the success of any weight loss plan is the support that you receive as part of your weight loss journey. As you're considering meal replacement shakes, it’s also important to know upfront what kind of support you’ll have access to.

At 310, we’re a close-knit family, and we support each other through our 310 Community. Many women have found success by leaning on this community for everything from recipe ideas, cheerleading for pounds lost, and inspiration when things get tough.

So although both men and women benefit from having community support as part of a weight-loss solution, women especially thrive having a community like 310’s that supports their often more challenging weight loss journey. As a woman, your health journey isn’t always going to be easy, but there’s nothing more motivating and encouraging than over 400,000 people doing it with you!

Meal Replacement Shakes for Women: The Takeaway

Not all meal replacements offer the same results or the ideal amount of nutritional value that women need. Given the lower calorie count and higher nutritional needs that women have compared to men, women need to look for a well-rounded shake that prioritizes high nutrient density, high fiber, and high-quality protein while remaining low in calories

It’s also important to remember that everyone’s weight loss journey is going to look different. That’s why it helps for women (and men!) to find a supportive community alongside a healthy meal replacement shake to receive encouragement along the way. 

At 310 Nutrition it’s our goal to make your weight loss journey as successful as we can. That’s why we prioritize ingredients in our meal replacement shakes that support the nutritional needs of the women in our 310 community. 

With a healthy amount of protein, fiber, vitamins, minerals, organic ingredients, immune-supporting superfoods, and no added sugar, 310 can help you feel full for longer and get the nutritional value from your meals that you need. 


  • Written by:

    Megan Elizabeth Clark

    310 Nutrition Content Writer 

    Megan Elizabeth Clark is a freelance copywriter and content marketing specialist in the health, wellness, and fitness industry. As a NASM certified personal trainer and RYT-200 certified yoga instructor Megan is passionate about using her fitness background and writing skills to provide authentic, actionable, and accurate information to the world [...]

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