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Beginners Guide to Meal Replacement

Meal replacement is a very convenient solution for those looking to simplify their diet or work towards health goals. Whether your journey starts with weight loss, muscle gain, or you seek an easy and effective way to get the nutrients your body needs. No matter what, meal replacement can be the perfect partner.
If you're new to this world, it can be overwhelming to know where to start. With so many options, it's important to find the right drinks or powders for you and your goals. The EXALT expert guide shows you what meal replacements are, how they work, and how to choose the best one to support your health aims.

a bottle of EXALT Yoga Mom Meal Replacement

What You’ll Learn:

  • What Is It?
  • How Do They Work? 
  • 6 Benefits
  • Choosing the Best
  • FAQs
  • Replacing with EXALT 

What Is Meal Replacement?

It is likely you may have already started your meal replacement research - and yes, they are exactly what they sound like! Meal replacements are intended to replace one or more of your everyday meals. They are a convenient and portable alternative to a full meal. Meal replacements are designed to help people meet nutritional needs, especially if you’re rushed off your feet, and lack time to prepare a main meal. A variety of forms are available, typically as drinks such as fresh protein smoothies, shakes, and powders.

How Do Meal Replacements Work?

The main reason for replacing a daily meal or two is to experience the benefits they can provide to both health and fitness goals. Overall, they are formulated to provide a similar nutritional profile to a traditional meal, including your daily dose of protein.

Meal replacements work by providing your body with the nutrients it needs to function properly and often contain a set number of calories to maintain a calorie deficit. Most meal replacements contain a blend of protein, carbohydrates, and fats, as well as essential vitamins and minerals.

a person choosing from a fridge full of EXALT Meal Replacements

Whilst each product is formulated differently, they are designed to work in the same way. When consumed as advised, meal replacements can help you meet your daily nutrient needs and support healthy weight loss. Those looking to gain muscle mass would require higher protein content to support growth and recovery.

It's important to note that meal replacements are not a substitute for a varied and balanced diet, and they should not be used as the sole source of nutrition. It's always best to consult with a healthcare professional or registered dietitian before using meal replacements, especially if you have any specific health concerns or dietary needs.

6 Benefits of Meal Replacement

Meal replacement boasts many short term and long term benefits. Here are some of the main benefits you could see when switching out a main meal for your replacement of choice.


One of the main benefits of meal replacements is convenience. They're quick and easy to prepare or come ready-made and can be consumed on the go. This makes them a great option for busy individuals who may not always have the time to sit down for a full meal.

Ease of Use

As well as convenient, they are incredibly easy to make and consume. Powdered variants require minimal ingredients, whereas ready-made meal replacement shakes are good to consume immediately, especially when time is limited.

Portion Control

Meal replacements often come with very specific intake guidance. A focal element of long term use is controlling portion sizes and calorie intake, which can be beneficial for those trying to lose weight or maintain a healthy weight.

Potential Weight Loss

Regular consumption of meal replacements as part of a calorie-controlled diet can be effective for losing weight. However, it's important to note that whichever type you are sampling, they are not a silver bullet to quick weight loss. As a potential aide, they should be used alongside regular exercise to maintain a healthy approach to sustainable weight loss.

Balanced Nutrition

Meal replacements have been designed to provide a balanced nutrition. Their combination includes essential protein, carbohydrates, fats, vitamins, and minerals that are core to our everyday diets. This is especially helpful for people who have difficulty meeting their nutritional needs or those following a vegan or plant-based diet. For these people, our vegan meal replacements are the perfect solution - providing a macro-complete meal while sticking to your lifestyle.

Product Variety

Many meal replacement products are available in a variety of flavours and types, such as smoothies, shakes, bars, and ready-to-consume meals.

How to Choose the Best Meal Replacement for You

With so many meal replacement options available, it can be tricky to know where to start. Here are a few things to consider when choosing:

Nutrient Content

Look for a product that provides a balanced blend of nutritional ingredients. This should include sufficient protein, carbohydrates, and fats, as well as essential vitamins and minerals. Avoid products that are high in sugar or artificial ingredients.

Calorie Count

If you're trying to lose weight, look for a meal replacement with a lower calorie count. If you're trying to gain weight or build muscle, you may want a product with higher protein levels and calories.

a burger with a tomato bun

Allergies & Dietary Restrictions

Be sure to check the ingredient list and choose a product that is suitable for your specific dietary needs. Many meal replacements are available in vegan, gluten-free, and other lifestyle-centric formulations.


This is a personal preference, but flavours you actually like should be a deciding factor so you can actually enjoy what you could end up consuming quite frequently. There's no point in using a meal replacement if you don't like the taste and end up not using it!


Consider your budget when choosing a meal replacement. While some products may be more expensive, they may also be of higher quality or have additional health benefits.

Meal Replacement FAQs

Are meal replacements safe?

As long as they are used as directed, meal replacements can be a safe and convenient way to get the nutrients you need. It is vital to read the product label and follow the recommended serving sizes. Overall, it is best to use alongside a balanced diet.
If you have underlying health conditions or are pregnant or breastfeeding, it's advised you consult with a healthcare professional before using meal replacements. They can help you determine what is safe for you.

Can I use meal replacement everyday?

Rather than relying on them as a primary source of nutritional intake, it is best to consume them alongside a varied and balanced diet. Meal replacement can be beneficial during a goal period to help you achieve certain performance goals such as healthy, sustained weight loss. However, they should not fully replace your everyday diet.

Can I drink meal replacements instead of eating?

It is generally recommended that meal replacements do not fully replace your sole source of nutrition on a daily basis. A variety of key nutrients from a balanced diet is still core to human health. Whilst meal replacement drinks are convenient and nutritionally valuable, it is recommended that they are used alongside a healthy diet.

Is meal replacement a good way to lose weight?

When used in the right way, proper consumption of meal replacement can help achieve weight loss - this would be best in conjunction with a balanced diet that provides a sustainable calorie deficit.

a glass of EXALT Meal Replacements

Replacing With EXALT: Step-by-Step Guide

Once you have determined your product of choice, it is ever so easy to get started with EXALT.

  • Select your meal replacement smoothies of choice - we have vegan options available too!
  • Pick the flavours you enjoy the most and the ingredients best-suited to help you achieve your goals.
  • All product information is listed on the label - especially important to those looking to maintain a calorie deficit.
  • Our protein shakes and cold-pressed juices are ready to drink upon arrival so you can start straight away.

The EXALT experts advise that you be aware that meal replacements are not a substitute for a varied and balanced diet, and they should not be used as the sole source of nutrition. It's always best to consult with a healthcare professional or registered dietitian beforehand, especially if you have any specific health concerns or dietary needs.

Meal Replacement Recap

  • Meal replacements are super convenient.
  • They are also an effective source for hitting health goals when used properly too.
  • They can complement a calorie deficit diet.
  • Meal replacement drinks, smoothies, powders should not fully replace a balanced, healthy diet.
  • Before starting your meal replacement journey, we recommend consulting with healthcare professionals.


We’re passionate about providing balanced nutrition and macros combined with sustainability. We run a zero emissions delivery in London, and have partnered with Ecologi. From pre-workout energy to post-workout recovery, fuel your lifestyle with EXALT.

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