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Meal replacement shakes have become a popular weight-loss solution for both men and women looking to fit weight loss into their busy lifestyles. Meal replacement shakes have been shown to not only support weight loss on-the-go but can also help increase your nutritional intake compared to a more traditional diet. 

However, not all meal replacement shakes are created equal and as the category continues to grow, so do your questions. There are not a whole lot of resources out there that break down all aspects of meal replacement shakes such as what they are, how they help you lose weight, how they compare to other weight-loss strategies, how to know which brands are healthy, and how to ultimately choose the right meal replacement shake for you.

For this reason, at 310 Nutrition we’ve compiled science-backed answers to your biggest questions in this Comprehensive Guide to Meal Replacement Shakes. By clicking through our guide you can make the most informed decision possible about your meal replacement shake solution for healthier weight loss. 

Table of contents

Introduction to Meal Replacement Shakes

The Need for Meal Replacements

Meal Replacement Shake Benefits

Meal Replacement Shake Ingredients

How to Choose the Right Meal Replacement Shake for You

How to get started

Introduction to meal replacement shakes

What are meal replacement?

Meal replacements are exactly as they sound, products meant to replace or substitute a solid food meal. With meal replacements, the goal is to consume fewer calories through a meal replacement than you would a normal food meal. Meal replacements come in many different forms but the most popular come in liquid form (ready to drink or powder) or as a bar. Meal replacements are intended to be used on a daily basis by replacing 1-2 meals a day usually as a strategy for weight-loss. 


What is a meal replacement shake?

A meal replacement shake is the liquid or powder form of a meal replacement and should provide the nutrition of a full meal but with far fewer calories. Some are pre-packaged drinks ready for consumption and others are powders (like 310 Nutrition) that can be added to a smoothie, water, or other beverage. 

Most meal replacement shakes contain a good amount of protein, fiber, and essential vitamins and minerals to ensure you are getting a healthy, and low-calorie, amount of nutrients in your day. Like other meal replacements, most meal replacement shakes are intended to replace 1-2 meals a day for the purpose of reducing calorie count for weight-loss. 


Can I use a protein shake as a meal replacement shake?

The difference between protein shakes and meal replacement shakes lies in the goal of each product. Protein shakes are built for muscle growth, exercise recovery, and improved exercise performance. Meal replacement shakes are designed specifically for replacing your meals in an effort to lose weight. 

While both have a high protein count, protein shakes are not designed to completely replace a full meal, unlike meal replacement shakes. The high protein in a protein shake is intended to add more protein to your diet in addition to the meals you are eating to support your muscle growth and recovery for maximum workout benefit. The high protein in a meal replacement shake is intended to help satisfy hunger and keep your calorie count low throughout the day by reducing the temptation to eat more than is necessary. The goals are different and therefore it is not recommended to use them interchangeably. 


The need for meal replacements

How can meal replacement shakes help with obesity? 

According to the World Health Organization, worldwide obesity has nearly tripled since 1975. In 2016, 39 percent of adults across the globe aged 18 and older were overweight and 13 percent were obese. The obesity crisis is worsening in the United States where the adult obesity rate has passed 40 percent nationally for the first time according to 2017-2018 data from the Center for Disease Control (CDC)

At its simplest, obesity and overweight status are caused by an increase in calories consumed that outweighs calories expended. The culture we live in today in the U.S. makes weight gain even easier with the increase in sedentary lifestyles, longer work hours, busy schedules, processed foods, lack of exercise, and more.

When it comes to losing weight, there are many factors, including a person’s diet, behavior, and physical activity, that equate to the success of healthy weight loss. While no product alone will help a person achieve their weight loss goals, many people are finding success with meal replacement shakes as part of their broader weight loss plan. This is largely due to meal replacement shakes proven effectiveness and easy on-the-go incorporation into a busy routine. 

What is the difference between meal replacements and other diets?

As the obesity epidemic has risen, so has the number of dieting options. Almost every day a new fad diet seems to pop up promising successful weight loss with minimal effort. Some examples of fad diets include the lemon juice diet, Keto, raw food diet, paleo, Atkins, intermittent fasting, Mediterranean diet, Whole30, and more. While some diets have proven successful, most fad diets will only lead to short-term weight loss without any guarantee for longer term success. 

A big reason for this is because many fad diets are not so easy to adhere to for a long period of time. The raw food diet, for example, doesn’t let you heat or cook any of your foods forcing you to stick to a diet of raw fruits, vegetables, nuts, seeds, and grains. The paleo diet is all about eating foods that would have been found during the Paleolithic era, so you are restricted to only eating meats, fish, fruits, vegetables, nuts and seeds, etc. 

While participants of these diets might end up losing weight in those first few weeks or months, most end up putting those pounds back on when they are no longer able to keep up with the strict rules of the diet. Whereas with a meal replacement shake, it’s a lot easier to swap in a shake into your diet as opposed to trying to remember which foods you aren’t allowed to eat. 

Research also indicates that many diets we hear about today haven’t been tested for longer-term effects or actual weight loss success. Diets that tend to have the most success are actually the ones with the least aggressive amount of changes and are focused on adding as opposed to taking away nutritional value. Diets that focus on a healthy approach to caloric intake, while incorporating physical activity and other behavior changes outside of just your diet, tend to lead to greater longer-term health and weight loss success.

When it comes to meal replacement shakes, the ones that add nutritional value such as protein, fiber, and vitamins and minerals, and reduce the amount of sugar in your diet, tend to lead to the greatest success in healthy weight loss. However, not all meal replacement shakes are focused on adding nutritional value, and like the fad diet, that is the difference between short and long term weight loss. 


How do you lose weight on a budget, with a busy schedule or when you don’t have access to healthy food options?

As we’ve mentioned, one key to healthy weight loss is reducing your calorie count while eating more healthy and whole foods. However, that is not always practical or accessible for everyone. A lot of obesity in America is tied not just to busy schedules, but to a lack of access to healthy food options. Research shows that neighborhoods with greater access to healthy supermarkets and other stores tend to have a much healthier diet and lower levels of obesity. Low-income, minority, and rural neighborhoods tend to be most affected by this “healthy food desert” where there is limited access to supermarkets and healthy food.

Additionally, Americans tend to work longer hours than other developed countries, and this has even increased during the pandemic. When it comes to dieting, many Americans just don’t have the time in their busy schedules to fit in shopping and making their own healthy meals as part of a weight loss solution. Not to mention that sticking to a low-calorie diet can be really challenging whether you are busy or not. When you are stressed, busy, or hungry it is much easier to grab a processed or fast food item compared to taking the time to cook a nutritious meal. 

This is a big reason for the success of many meal replacement shakes. When cooking a healthy meal or getting access to healthy food are not a viable or timely option, you need a healthy and quicker on-the-go solution that still gives you your daily recommended nutritional value while helping you cut out unnecessary and unhealthy calories. 


What are nutrient deficiencies?

In a study conducted on 96 healthy overweight or obese women, they found that those in the traditional food group (no meal replacements) had a much lower dietary intake of vitamins and minerals compared to those in the meal replacement group who were consuming 1-2 meal replacement shakes a day. Other studies have also found that meal replacement shakes containing a high amount of healthy nutrients were helpful not only for weight loss but nutrient intake compared to a normal diet. 

Given this research, it is apparent that for the average person, it is often difficult to ensure you are getting the adequate amount of healthy nutrients, vitamins, and minerals in your diet. This is especially true as part of a calorie-reduced diet, which is why the foods you are consuming need to have a higher nutrient density. The definition of nutrient density, according to the National Cancer Institute, are foods that are high in nutrients but relatively low in calories. 

Meal replacement shakes that are nutrient dense, or contain a healthy amount of protein, fiber, and vitamins and minerals and contain little added sugar, can help you feel full for longer and get the nutritional value that you need. With the right meal replacement shake, you can consume fewer calories in a healthier manner. 

However, a lot of meal replacement shakes focus on taking away as opposed to adding nutritional value. Or worse, many add in unhealthy ingredients such as sugars, corn syrup, vegetable oils, artificial flavors, or chemical preservatives. At 310 Nutrition, this is not the case given our meal replacement shakes contain 15 grams of protein, 5 grams of fiber and 0 grams of sugar, which are within the recommended amount for daily intake


Learn more about essential vitamins, minerals, and nutrient deficiencies. 


Meal replacement shake benefits 

Do meal replacement shakes work?

In several studies done on subjects comparing meal replacements to reduced calorie diets, meal replacement shakes were found to be successful in significant sustainable weight loss, often performing better than the reduced calorie diet in amount of weight lost and overall essential nutrient intake. Other studies done specifically on overweight women ages 25–50 years and overweight women ages 35-45 years also found similar results. 


While research has demonstrated that weight loss is possible for many meal replacement shakes, it’s important to keep in mind that when it comes to weight loss, there is no silver bullet. While meal replacement shakes are a great way to feel full and get all your necessary nutrients as you reduce your calorie intake, there are many factors that equate to the success of healthy weight loss. There is no easy answer to the question of “do meal replacement shakes work?” because what works well for one person, might not work well for another. 


At 310 Nutrition we know that it’s about more than just a meal replacement shake. We’ve seen many members of our community succeed in their weight loss journey by not only committing to replacing 1-2 meals a day with our meal replacement shakes, but also by incorporating a fitness routine that works for them, staying active in our community for support and guidance, and eating healthy snacks and nutrient-rich meals throughout their day. 


How much weight can I lose with a meal replacement shake?

Every person’s experience with weight loss is going to look different. There is no magic number for how much weight you can expect to lose by using a meal replacement shake. At 310 Nutrition, members of our community have lost anywhere between 20 to over 180 pounds across their weight loss journey. 

According to several studies done measuring the effectiveness of meal replacements, the amount of weight loss from participants ranged from 1-18% body weight lost in one study, 7-8% average body weight loss in another, to an average of 10.6-13.8 pounds lost in another 12 week study. These results along with the success of many members of our 310 community demonstrate that losing weight with the aid of a meal replacement shake is possible, but that it will look different for everyone.


Are meal replacement shakes healthy? 

Many meal replacement shakes can be a healthy addition to your diet by adding in necessary nutrients and helping cut out unnecessary calories. However, not all meal replacement shakes are created equal. Some meal replacement shakes add in unhealthy ingredients such as sugars, corn syrup, vegetable oils, artificial flavors, or chemical preservatives which reduce the health and effectiveness of the shake. That’s why it’s always important to pay attention to the ingredients listed in a meal replacement shake when making a decision.

Our 310 Nutrition meal replacement shakes are a popular and effective meal replacement choice given the level of quality we prioritize in our blends including ingredients such as our Tri-Plex™ protein blend of pumpkin, pea, and brown rice protein. Our 310 Nutrition meal replacement shakes also feature organic ingredients, immune-supporting superfoods, zero sugar, and low calories that make your weight loss journey both accessible and healthy. 

Given the greater need for on-the-go and accessible weight loss solutions, many have turned to 310 Nutrition to lose weight while staying healthy through our high-quality and nutrient-dense ingredients. 


Meal replacement shake ingredients


What ingredients are in a meal replacement shake?


The ingredients listed in 310 Nutrition’s Organic Vanilla Shake include Tri-Plex™ Protein Blend (organic pea protein isolate, organic brown rice protein concentrate, organic pumpkin protein), 310 Organic Fiber Superfood Blend (FiberSMART organic soluble tapioca fiber, organic alfalfa powder, organic apple powder, organic beet root powder, organic broccoli powder, organic chaga mushroom powder, organic chlorella powder, organic ginger root, organic spinach powder, organic spirulina powder, and organic turmeric powder), organic coconut creamer (organic coconut oil, organic rice syrup solids, organic pea protein, contains 2% or less of each of the following: sodium citrate, tricalcium phosphate, organic sunflower lecithin.), organic flavors, non-GMO Ticaloid Ultrasmooth Powder (guar gum, gum acacia, and xanthan gum), himalayan pink salt, Stevia, monk fruit extract. 


The ingredients chosen for 310 Nutrition are centered around helping you choose a healthy weight-loss solution with ingredients you recognize and can feel confident about. However, not all meal replacement shakes contain the same ingredients. 


Some meal replacement shakes contain many highly processed ingredients, such as protein isolates, sugars, fibers, synthetic vitamins, artificial flavors, and emulsifiers. Vitamins and minerals are often added to meal replacement shakes to make up for these processed ingredients that lack little nutritional value. 


In the below sections we break down calories, sugars, protein, fiber, and carbohydrates a bit further to give you a sense of what is recommended. In general, it is important to watch out for meal replacement shakes that contain highly processed ingredients since these are shown to not be the best for a healthy and well-rounded diet or weight loss plan.



What do meal replacement shakes taste like?


Given the variance in ingredients of different meal replacement shakes, not every shake will taste the same. At 310 Nutrition, our taste reviews are overwhelmingly positive. Words used to describe the taste in reviews include: “taste great!”, “love the taste!”, “tastes delicious”, “taste so good”, “best tasting protein shakes I’ve ever tasted”, and more. One reviewer, Jennifer F., states, “The taste is the best protein that I have had and it keeps me full.”


310 Organic Meal Replacement Shakes feature an array of flavor options including Chocolate, Chocolate Mint, Vanilla, Salted Caramel, Unflavored, Peppermint Swirl, Toasted Coconut, Mocha, Gingerbread, and Pumpkin Spice. These flavors are created without the use of artificial sweeteners or artificial flavors, which gives us a sweet taste without the side effects. 


Reviews on Influenster, Amazon, and MealReplacementShakes.com also include similar reviews regarding the great taste of 310 Nutrition shakes, including a 9 out of 10 taste review on BarBend. Reviews on Amazon include, “Can’t beat the taste given the calorie count and healthy ingredients.” and “I LOVE the taste, actually find myself craving it.” 



How many calories should a meal replacement shake have?


At its simplest, one key to losing weight is more calories used (energy expended) than calories consumed (food eaten throughout the day). So when embarking on a weight loss journey, putting yourself in a slight caloric deficit is one way to reach your goal. When it comes to meal replacement shakes, it’s important to aim for a shake that combines a nutrient-dense profile with the least amount of calories. 


However, everybody is different so before entering a calorie-restricted diet, make sure to consult with your physician or medical care provider. There are also tools you can use to help you including calorie restriction guides and calorie calculators


One of the biggest barriers to successful weight loss is sticking to a low-calorie diet when you are feeling hungry and unsatisfied. Therefore, when considering calories it’s also important to look at the protein and fiber contents of a meal replacement shake. 310 Nutrition’s shakes have 110 calories and although the calorie count is higher than some other meal replacement shakes, the number of calories you are consuming alongside a higher count of protein and fiber that 310 Shakes offer will keep you full for longer.


How much sugar should be in a meal replacement shake?


When trying to lose weight, it is best to avoid sugar as much as possible. Sugar is high in calories, does not provide essential nutrients, and does not help curb a person’s appetite. 


Studies have shown that diets with high sugar tend to promote an increase in body weight compared with low sugar diets. Additionally, sugar has been linked to an increased risk of obesity, type 2 diabetes, and cardiovascular diseases. Studies have also found that foods high in sugar, salt, and fat activate pleasure centers of the brain, which can lead to overeating. In light of this research, you should choose a diet shake with low sugar content. 


310 Nutrition’s shakes contain 0 grams of sugar per serving. Instead of using real sugar or artificial sugar, 310 Shakes are sweetened using Stevia in combination with monk fruit in many of the flavors. Both Stevia and monk fruit are plant-based sugar alternatives.


Stevia is a 0 calorie, plant-based sweetener derived from the South American plant “Stevia Rebaudiana”. It contains rebaudioside and steviol glycosides and is approximately 150-200 times sweeter tasting than sugar. Not only does it not have any calories, carbs, or fat, but due to its sweet taste, you actually need less of it than real sugar or artificial sweeteners. Stevia has also been found to help lower insulin and glucose levels as well as keep you full for longer despite it’s lower calorie intake. 


Monk fruit, used in 310’s newer shake formula, is a small green melon native to southern China that has been used in Traditional Chinese Medicine (TCM) for decades. Like Stevia, monk fruit is 150-250 times sweeter than table sugar and has zero calories and carbs.



How much protein should a meal replacement shake have?


Research shows that consuming protein can complement the weight loss process by controlling your appetite and 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 recommended daily allowance of protein for a healthy adult with minimal physical activity is 0.8 grams of protein per kg of body weight per day. If you are more active, 1.0-1.6 grams of protein per kg per day is recommended. 


Knowing these protein guidelines, in order to get the maximum benefit, you should aim for a meal replacement shake that contains between 15 and 25 grams of protein. It is also essential to consider the type of protein in your meal replacement shake because not all proteins are the same. 310 Nutrition’s shakes contain 15 grams of protein which is within that recommended amount.



What protein is best for meal replacement?


There are many different types of plant-based protein that you might find in a meal replacement shake including pumpkin seed, hemp, lupin, oat, corn, pea, brown rice, potato, soy, whey, sunflower seed, sacha inchi, chia, and more. 


Most plant proteins aren’t complete proteins, meaning that they do not contain optimal amounts of all of the essential amino acids that you would need for protein synthesis in your body. For this reason, a healthy meal replacement shake that is designed for optimal weight loss and satiation is one that uses a blend of plant-based protein rather than just relying on one type of protein. 


310 Nutrition meal replacement shakes, for example, contain a Tri-Plex™ protein blend of pumpkin, pea, and brown rice protein. By blending plant proteins, as opposed to relying on just one kind of protein, this offers optimal health benefits. Where one protein source lacks, another is combined to create a more complete protein solution. When paired together this combination of protein and rich fiber help with satiety (feeling full) and make it easy for your body to make the most of the nutrients available - while also keeping you feeling satisfied between meals. 



How much fiber should a meal replacement shake have?


Fiber can be particularly helpful in weight loss because of its ability to help keep you feeling full for a longer period of time. It also aids in proper digestion and assists in the body’s natural detoxification processes. Since feelings of satiation can prevent you from eating additional calories throughout the day, the best diet shakes will have a significant amount of fiber in them. 


Women and men should consume 25 grams and 38 grams of fiber per day respectively, but studies show that only about 5% of American adults meet that need. When replacing 1-2 meals of your day with a meal replacement shake, it is highly recommended to check for a higher fiber content shake to help meet that daily requirement. 310 Nutrition meal replacement shakes, for example, contain 5 grams of fiber per serving which is considered “high-fiber” and therefore helpful for feeling full longer and achieving your weight loss goals. 



Are carbohydrates bad for you? 


Contrary to public opinion, most carbohydrates (carbs) are not bad for you and are actually your body’s preferred source of energy. Healthy carbs like fruits, vegetables, nuts, seeds, and legumes (such as beans, lentils, and peas) are a recommended addition to a healthy diet. According to the Dietary Guidelines for Americans, carbs should make up 45% to 65% of your total daily calorie intake. 


While carbs, in general, are helpful for a healthy diet and weight loss, the type of carb matters. According to one study, “refined grains, potatoes, and sugar-sweetened beverages are associated with increased risk [of chronic disease], whereas minimally processed grains, legumes, and whole fruits are associated with reduced risk.” 


The Cleveland Clinic breaks down the difference between “good” and “bad” carbs a bit further. For the most part, “good” carbs are the ones that contain high amounts of fiber and “bad” carbs contain low amounts of fiber. Your body needs fiber for energy production so you can go about your day without feeling sluggish or tired. 


This means that when looking for an ideal meal replacement shake, the number of carbohydrates matters less than the types of ingredients used and the amount of fiber. 310 Nutrition’s shake has 7 grams of carbs per serving and 5 grams of fiber. 


Since “good” carbohydrates are recommended for a healthy diet, it’s important that your meal replacement shake doesn’t add unnecessary or unhealthy ingredients into your routine. 310 Nutrition’s ingredients are organic and do not contain any chemical-based artificial sweeteners that would add unhealthy or “bad” carbohydrates to your diet.



What vitamins and minerals should be in a meal replacement shake?


When looking to lose weight and cutting back on calories, it can be hard to get all of the nutrients that you need for a healthy diet. A lot of meal replacement shakes are fortified with the right vitamins to sustain your body as you look to lose weight, but not all of them are the same. 

When looking for a healthy meal replacement shake, it’s important to check for the vitamins and minerals the shake contains. Some vitamins and minerals to look out for are ones that are typically lacking in the average person’s diet including but not limited to calcium, potassium, iron, and vitamin D. 

The newest shake formula for 310 Nutrition contains calcium and iron in all of the newer shake flavors as well as potassium in the Chocolate shake. 310 Nutrition’s unique blend of superfoods in the new 310 Shake formula include beets, broccoli, ginger, spinach, and turmeric. These ingredients provide antioxidants and plant-rich phytochemicals that enrich your daily routine with immune-supporting benefits.

The older 310 Shake formulas contain vitamin A, calcium, vitamin D, thiamin, niacin, folate, biotin, phosphorus, magnesium, copper, vitamin C, iron, vitamin E, riboflavin, vitamin B6, vitamin B12, pantothenic acid, iodine, zinc, and chloride. 


How to choose the right meal replacement shake for you

What are the best meal replacement shakes for weight loss?

Choosing the right meal replacement shake for your weight loss journey can be a tough decision with so many brands to choose from. It’s also important to keep in mind that everybody is different and how your body will react to a meal replacement shake and weight loss plan might be different than someone else. 

Therefore, we always recommend getting new products approved by your physician or medical care provider, as everyone is unique and has different needs! Keeping all of that in mind, the answer on which meal replacement shake is the best depends a lot on what kind of weight loss plan you are looking for and what level of quality you want in a meal replacement shake. 

The best way to evaluate a meal replacement shake is to take a look at the ingredients. You should choose a meal replacement shake with the following qualifications

  • At least 15-25 grams of protein per serving
  • At least 3 grams of fiber per serving 
  • No added sugar
  • No corn syrup
  • No hydrogenated vegetable oils
  • At least 33% of the Daily Value for vitamins and minerals


How do you choose a healthy meal replacement shake?


When it comes to meal replacement shakes, there are a lot of factors to consider including: flavors, taste, effectiveness, ingredients, calories, sugars, protein, fiber, carbohydrates, vitamins and minerals, price, side effects, among other considerations. When deciding on a meal replacement shake it is important to consider all of these factors to ensure that you are choosing not only a meal replacement shake that will help you lose weight, but one that is healthy and right for your individual needs.


Many meal replacement shakes upon closer inspection of the ingredients will show too much sugar, or not enough protein or fiber, or an addition of unhealthy or controversial ingredients such as soy protein, fructose, corn syrup, vegetable oils, etc. As we’ve mentioned, a healthy meal replacement shake should contain zero sugar, at least 15 grams of protein, 3 grams of fiber, and over 10 vitamins and minerals per serving.


310 Nutrition meal replacement shakes have garnered positive reviews while displaying a well-balanced ingredient list with high-quality choices. When it comes to protein and fiber, 310 Nutrition shakes meet or exceed the recommended amount with 15 grams of protein and 5 grams of fiber per serving. A huge reason for the positive reviews is that at 310 Nutrition only plant-based flavors are used to add sweetness, including Stevia and monk fruit, without any of the chemical-based artificial sweeteners. Both monk fruit and Stevia are sweeter than table sugar but have zero calories and carbs. 


Why do people use 310 Nutrition?

Our 310 Nutrition meal replacement shakes are a popular and effective meal replacement choice given the level of quality prioritized in our blends and the community we’ve created centered around healthy weight loss success.

Over one million people have used 310 Nutrition for a healthier path to weight loss, and we’ve seen many members share their success stories in our Facebook community. Some examples include Tamicka M. who lost 27 lbs in 3 months using 310 Nutrition, Cari L. who lost 125 pounds and even more importantly feels happier and healthier today, and Carrie B. who used COVID-19 as motivation to lose 50 pounds using 310 shakes. 

At 310 Nutrition we use high-quality ingredients such as our Tri-Plex™ protein blend of pumpkin, pea, and brown rice protein. Each component of this Tri-Plex™ blend has researched backed benefits that support overall health and weight loss. Our 310 Nutrition meal replacement shakes also feature organic ingredients, immune-supporting superfoods, zero sugar, and low calories that make your weight loss journey more accessible. 

Given the greater need for on-the-go and accessible weight loss solutions, many have turned to 310 Nutrition to lose weight while staying healthy through our high-quality and nutrient-dense ingredients. 


How to get started


How do you get started with a meal replacement shake? 


The key to getting started with any weight loss solution is to first set aside time to map out a plan and target a goal that works for your body. Since everybody is different, it’s important as part of this step to make sure to consult with your physician or medical care provider before beginning any kind of weight loss plan. Your physician can help you understand any weight-related risk factors or concerns that you might have and point you in the right direction for the right weight loss solution.


As you are deciding on your weight loss goals, it’s important to keep in mind (with the help of your doctor) what is realistic for you. As you decide on your weight loss target, it’s also important for you to set smaller goals that are specific in nature to help you lose the weight. 


For example, if you are looking to lose 40 pounds, you are far more likely to succeed if you set yourself up with smaller goals that you are working towards daily or weekly. These goals could include going for a walk once a day, having a meal replacement shake for breakfast every morning, or swapping in healthy vegetables and fruits as your snack throughout the day.


It is recommended that you replace 1-2 meals a day with your meal replacement shake and make sure you are swapping in healthy foods for your snacks in between meals and for your third meal. Given how challenging weight loss can be for many people, it is also important to have a community that is supportive and encouraging you along the way. At 310 Nutrition, our community is a huge part of the success of our 310 family. 


Another good practice as you start replacing 1-2 meals a day with a meal replacement shake is to keep a food diary to track what you are eating and how you are feeling as you get started. Remember that weight loss changes take time and patience, so a diary is a great place to reflect on those small changes as they occur. 


If you are brand new to 310 Nutrition and aren’t sure how to get started, our team has a no commitment Organic Starter Kit that offers everything you need to get started and to try out 310 Nutrition before committing. This is our recommended starting point for anyone who is beginning their weight loss journey or hasn’t had success with their current weight loss plan. 



How do I use meal replacement shakes?


It is recommended that you replace 1-2 meals a day with your meal replacement shake and make sure you are swapping in healthy foods for your snacks in between meals and for your third meal. For each meal, we recommend one scoop per serving (which is equivalent to about two tablespoons). 


In the 14 and 28-serving bags of 310 Nutrition’s meal replacement shake, we provide you with a scoop so it’s easy to determine the serving size. We also offer single-serving 310 Shake packets. Each of these packets contains one serving of 310 Shake, so simply empty the entire shake contents into your glass or Shaker Cup with 12 fl. oz. of water, smoothie, or another healthy beverage and mix it all together.


The 310 Nutrition Organic Starter Kit is our recommended starting point for anyone who is beginning their weight loss journey or hasn’t had success with their current weight loss plan. It features individual servings of the following proven 310 weight loss products: 310 Shake, 310 Tea, 310 Lemonade, and 310 Juice. The kit also includes a helpful e-book with recipes to get you started, or you can view our full online resource of recipe suggestions


When should I drink meal replacement shakes?


A recommended schedule for incorporating 310 Nutrition products into your diet could be to start your day with a glass of 310 Juice, mix your 310 Shake with a smoothie for your breakfast and lunch, have a healthy snack in between meals, enjoy a 310 Lemonade with water to keep you energized in the afternoon, and then end the day with a nutritious, well-balanced meal for dinner. Then before you head to bed, enjoy a healthy detox tea to cleanse your body. 


This is just one example of how your meal replacement shakes and other 310 Nutrition products can be incorporated into your day, but it’s important to find the right schedule that works for you. Many members of our 310 community will replace their breakfast and lunch with their meal replacement shakes, but there are other great suggestions and ideas from the community on how to incorporate it successfully into your day.



Where can I buy meal replacement shakes? 


Meal replacement shakes can be found both online and in physical stores like a grocery, convenience, or vitamin store. For 310 Nutrition shakes, our products are available for purchase on our website and on Amazon.


If you are brand new to 310 Nutrition and aren’t sure how to get started, our team has a no commitment Organic Starter Kit that offers everything you need to get started and to try out 310 Nutrition before committing. This is our recommended starting point for anyone who is beginning their weight loss journey or hasn’t had success with their current weight loss plan. 


Save More on Your Next Purchase with Exclusive Deals from 310 


How much do meal replacement shakes cost?


There are a lot of different meal replacement shake options available, and each brand has different servings for each package. The average price for a 28-32 serving bag ranges from $39.90 to $129.95. For 14-16 servings the average price range is between $31.72 and $53.27. If we look at cost per serving we are looking at between $1.33 per serving all the way up to $4.33 per serving.


310 Nutrition’s shakes tend to fall in the middle of that price range with the cost coming in at $68.00 for 28 servings ($2.42 per serving) or $39.00 for 14 servings ($2.78 per serving). 310 Nutrition also has options to subscribe and save 25% off that price. 


When looking at price, it’s important to keep in mind the quality of ingredients in the meal replacement shake, reviews that indicate effectiveness, and how healthy the shake is for your individual needs. 310 Nutrition’s shakes have a more balanced nutrient profile and contain higher quality ingredients than many other meal replacement shakes. 


One of the great benefits of any meal replacement shake is that by replacing 1-2 meals a day there are major cost savings compared to shopping for a prepared meal. This means you can get more for your dollar by prioritizing a shake that offers a higher quality and greater nutritional value.


Learn more about how 310 Nutrition compares to other meal replacement shakes 



How do you make a meal replacement shake? 


There are many different ways to make and enjoy a meal replacement shake. With 310 Nutrition, we recommend mixing your 310 Shake in with water or low-fat milk in a 310 Shaker Cup. Another option is to mix your 310 Shake powder with a healthy smoothie as one of your meals. There are so many delicious ways to make a smoothie or shake using your 310 Shake powder, and our team has shared the latest recipes on our website for you to enjoy. 

Learn more about recommended recipes with 310 Nutrition

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