When choosing a meal replacement shake, consider your dietary needs, food preferences, and any food allergies. Then use the following suggestions to help guide your decision: Pick something high in protein. Aim for a shake that has at least 10 grams of protein per serving.  Ensure there is some fiber. Fiber will help your body remain regular and help with digestion. Aim for at least three grams per serving.  Look for something low in sugar. Keep the sugar and carbohydrate value below 10 grams total. This will help your body regulate insulin and fend off cravings.  Keep it healthy. A general guide is to avoid products with corn syrup and hydrogenated vegetable oils. These can have a negative effect on your weight loss goals.  Make sure it is nutritious. Because your meal replacement shake is a substitute for one of your three main meals, it fulfill 33% of your daily vitamin and mineral needs.