Should You Use a Meal Replacement?

Sometimes life can get so busy between work, family, the gym and, if you’re lucky, trying to maintain some sort of social life. As daily living piles up, there doesn’t seem to be enough hours in the day, and often we end up skipping meals to get more done.

To counteract this, many people turn to meal replacements, which we’ve all seen line the shelves at the grocery store, promoting fat loss in a convenient little bottle. You may have even been tempted to grab one of these to replace your meals during the day.

In this post, you’ll learn…

  • Why it is bad to skip meals and how it impacts your goals
  • How many meals you should be eating every day
  • The difference between hunger and cravings
  • How to make sure you are eating enough throughout the day

Meal replacements are a great idea, but be careful when using the big name meal replacements that you pick up at the store, as these often have unhealthy ingredients, including artificial sugars, and flavors. Not to mention, many times they do not provide you with the full nutrition of a meal.

Instead, try making your own meal replacement smoothie that is easy to take with you. You can make it the night before, stick it in the refrigerator and take it in the car when you leave the house.

When making a meal replacement shake, be sure you use the same approach as when you are making meals. This means you need healthy fats, a carb source (in accordance to high carb, low carb, or no carb days), greens, and of course a source of protein. Protein is best attainable through a high-quality supplement like Mfit’s Organic Vegan Protein Superfood, which has no artificial flavors, colors, or sweeteners.

Homemade meal replacements are easy to make and your best option because you know exactly what is in it.


  • Concentration and Fatigue – When you don’t eat enough, or you skip a meal, it can cause you to feel fatigued and make it hard to concentrate. This is due to a lack of nutrients. For example, most people feel energized and ready to work after consuming carbs. This is because your body turns carbs into glucose, which is then used to fuel cells, including the ones used for brain function. For your body to work correctly and consistently, you need to provide it with fuel throughout the day. This means that meals can impact your ability to stay focused and have the energy to stay productive throughout the day [1].
  • Blood Sugar Levels –  A study published in Metabolism examined the effects of people who skipped meals, but did not change their caloric intake for the day. Researchers studied men and women of a healthy weight for two months, feeding them three meals day. They then removed two meals, having the participants eat one meal a day (between 4 pm and 8 pm), but not decreasing their daily caloric intake. What they found was skipping meals caused risky metabolic changes that caused fasting glucose levels to spike, impaired morning glucose tolerance, and delayed insulin response, putting them at risk for diabetes [2].
  • Weight Gain – When you have a reduction of meals throughout the day this can significantly increase your hunger, which can then lead you to overeat during meal time [3].  You also begin to crave foods such as fats, carbs, and sugars, items that can have an adverse impact on your weight if over consumed. This is because your body begins to crave foods that will give it quick energy.
  • Blood Pressure – If you start skipping meals this can cause a drop in blood sugar levels. This is because when you skip a meal, you produce less glucose. Your body then tries to compensate for the lack of fuel by releasing hormones that cause an increase in your blood pressure and an increase in LDL (the bad cholesterol) over time [4].


There is a lot of debate over meal frequency from eating as few as 2 meals a day and some preferring to eat 6 meals a day. These meals can range from 6 small meals to a combination of full meals and small snacks.

So what is right for you?

Well, that depends on how you feel. Eating more frequently in smaller portions can reduce food cravings and hunger, as you are providing your body with a constant stream of fuel. However, some people may find it difficult to consume food throughout their entire day, whether it be from lack of time or finding yourself too full to consume more food.

The key is to do what feels right for you. This means getting to know your body and learning how to listen to it. Your body will tell you when it needs to be refueled. One way to better understand your body is to keep a food journal, writing down what you eat, when and how you feel as a result of what you ate.


When learning to listen to your body, it is important to know the difference between cravings and actual hunger. Sometimes cravings can come from being bored or even from being dehydrated. This is where your food journal can help.

For example, if you just ate a balanced meal an hour ago, and now you are craving food, chances are you are not actually hungry. You can then turn to your food journal and determine how much water you’ve had for the day. Did you drink enough or are you just looking for something to do?


Keeping track of what you are eating and how often can be challenging and complicated, especially you are just switching a healthier lifestyle. Getting on a Custom Meal Plan is the best way to keep track of what you are eating, or rather what you should be eating, and how often. Each Custom Meal Plan is made specifically for your body and your goals, this way you know how many meals is best for your goals and your health.

When following your meal plan, this is where you will be able to swap out your meals with a meal replacement, using Mfit’s Organic Vegan Protein Superfood.

Skipping meals can happen, but all you can do is your best. Creating a good meal replacement for days you know will be particularly busy is a great way to help ensure you are getting the nutritional requirements your body needs.

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