The Best Meal Replacement Bars, According to Dietitians

When your plans for a healthy, balanced meal fall through, a meal replacement bar can be a lifesaver. Unlike typical protein bars, meal replacement bars are designed to be more substantial, often higher in calories, fat, and fiber to keep you satisfied. Lacy Ngo, MS, RDN suggests looking for bars with whole ingredients listed first and those packed with vitamins, minerals, fiber, antioxidants, or omega-3s. For a true meal replacement, aim for bars with at least 200 calories. If the bar has fewer than 300 calories, pair it with a healthy side like fruit or nuts.

When selecting a meal replacement bar, consider your personal preferences. Think about flavor, texture, sweeteners, and dietary goals. Ideally, choose bars without added sugars or artificial flavors. Look for natural sweeteners in the ingredients, or enhance the flavor by pairing your bar with fruits and nuts. We've meticulously researched and evaluated various options based on these criteria to bring you the ultimate list of top meal replacement bars. Read on to discover the top meal replacement bars to keep your nutrition on track, even on the busiest days.

Top Picks

Best Overall:

SANS Meal Replacement Protein Bar at Amazon $40

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Best Budget:

Kind Protein Max Bar at Amazon $18

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Best Whole Ingredients:

RXBAR Chocolate Sea Salt Protein Bar at Amazon $27

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Best Plant-based:

ALOHA Organic Plant-Based Protein Bars at Amazon $33

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Best Tasting:

Perfect Bar Original Refrigerated Protein Bar at Amazon $24

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Best Organic:

Elemental Superfood Seedbar at Amazon $42

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Best Breakfast:

Over Easy Breakfast Bars at Amazon $41

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Best Gluten-Free:

PROBAR Blueberry Muffin Meal Bar at Amazon $30

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Best Overall

SANS Meal Replacement Protein Bar

SANS PB and J Meal Replacement Protein Bar

Credit: Courtesy by Amazon

$40 at Amazon

Pros

Whole ingredients
Good source of fiber
No added sugar or artificial sweeteners
Dairy-, gluten- and soy-free

Cons

Some find the texture to be a bit dry
More expensive

Key Specs:

Serving Size: 1 bar (85 g) Protein: 15 grams Carbohydrate: 36 grams Fiber Per Serving: 7 grams Fat: 23 grams Added Sugar Per Serving: 0 grams Calories Per Serving: 390

Why We Recommend It

SANS bars take the best overall spot since they were designed to be a meal replacement bar versus just a protein bar. That’s why they come in at 390 calories, which may seem high for a bar but is actually within the calorie range you would want for a meal. Each bar also has 15 grams of protein and 7 grams of filling fiber.

SANS’ motto is “eat real food.” Their name, “SANS,” means “without,” after all, and all of their bars are "sans" added sugar, gluten, dairy, soy, and natural flavors. Most of the bars have just eight whole food ingredients like the PB&J bar, for example, which has peanuts, dates, egg whites, strawberries, oats, flaxseed, sea salt, and spinach powder.

If PB&J isn't for you, you can choose from a variety of other flavors, including pistachio and fig, peanut butter cacao, peanut butter lovers, or coconut almond butter.

Things To Consider

While the 23 grams of sugar content may seem high, take a closer look at the ingredients list. The only sources of sugar in the PB&J bar are dates and strawberries.

Best Budget

Kind Protein Max Bar

KIND Protein Max Crispy Chocolate Peanut Butter Bar

Credit: Amazon

$18

$18 at Amazon

Pros

Can bite into actual whole pieces of ingredients, unlike most meal bars
Gluten-free
No artificial flavors or sweeteners

Cons

Contains soy protein isolate, which may not be suitable for all

Key Specs:

Serving Size: 1 bar (62 g) Protein: 20 grams Carbohydrate: 23 grams Fiber Per Serving: 9 grams Fat: 14 grams Added Sugar Per Serving: 0 grams Calories Per Serving: 250

Why We Recommend it

KIND makes various bars, but their new Protein Max Bars are your best bet for a meal replacement bar that doesn't cost an arm and a leg. The crispy chocolate peanut butter flavor has 250 calories, similar to their traditional crunchy peanut butter bar, but the calories are redistributed from higher fat to higher protein and some additional carbohydrates. This is more balanced as a meal bar if you like Kind bars, and bigger than their other options. Plus, you get more fiber, with an impressive 9 grams per bar.

The leading ingredient is peanuts, which provide protein, fiber, and healthy fats, but this option also includes soy protein isolate to boost protein without a ton of extra calories. If you're closely watching your sugar intake, note that these bars have zero added sugar thanks to allulose, a natural sugar substitute that won't impact insulin levels and even has some evidence showing it can reduce blood sugar levels.

Things To Consider

These are gluten-free but contain peanuts and soy, with potential tree nut fragments. If you prefer a soy-free Kind bar, check out their Crunchy Peanut Butter Bar instead.

Best Whole Ingredients

RXBAR Chocolate Sea Salt Protein Bar

Credit: Courtesy by Amazon

$27

$26 at Amazon $18 at Target View on IHerb

Pros

Minimal, whole ingredients
Found in many convenience stores
Gluten-free, kosher, and non-GMO
Comes in a ton of different flavors

Cons

Texture may be too sticky for some

Key Specs:

Serving Size: 1 bar (52 g) Protein: 12 grams Carbohydrate: 23 grams Fiber Per Serving: 5 grams Fat: 9 grams Added Sugar Per Serving: 0 grams Calories Per Serving: 210

Why We Recommend It

There are a ton of bars on the market, but RXBARs are always a top pick when searching for a bar with whole ingredients. These chocolate sea salt bars will have you feeling like you’re eating a salted brownie as a meal with 210 calories, 5 grams of fiber, 12 grams of protein, and 13 grams of naturally-occurring sugar.

While some RXBARs are made with peanuts, which may be a potential allergen for some, the chocolate sea salt is made with almonds, egg whites, cashews, and dates. Not a chocolate lover? Other flavors include mixed berry, maple sea salt, blueberry, and vanilla almond.

RXBAR protein bars are gluten-free, kosher, non-GMO, and contain no added sugars.

Things To Consider

These are a bit sticky, so pack a toothpick or floss if you’re taking this to work or eating on the go.

Best Plant-based

ALOHA Organic Plant-Based Protein Bars

Credit: Aloha

$33

$29 at Amazon View on Walmart View on Thrive Market

Pros

Great source of fiber
Organic and non-GMO
Soy-, gluten-, and dairy-free

Cons

Although sugar is low, some feel they taste too sweet

Key Specs:

Serving Size: 1 bar (56 g) Protein: 14 grams Carbohydrate: 24 grams Fiber Per Serving: 10 grams Fat: 12 grams Added Sugar Per Serving: 3 grams Calories Per Serving: 240

Why We Recommend It

ALOHA Organic Plant-Based Protein Bars are a delicious and nutritious option for those looking for a plant-based bar.

The peanut butter chocolate chip flavor has a whopping 10 grams of fiber per bar, half the recommended daily amount, and 14 grams of protein. Fiber is key for weight loss and keeping you full for a longer period of time because it is digested slowly and slows the spike of blood sugar. Similarly, protein suppresses hunger hormones and keeps cravings at bay.

ALOHA has other flavors too, including coconut chocolate almond, chocolate chip cookie dough, and chocolate mint. All products are soy-free, gluten-free, dairy-free, organic, non-GMO, and never contain sugar alcohols, stevia, or anything artificial. ALOHA bars are also vegan.

Things To Consider

Protein sources include peanuts, pumpkin seeds, and a protein blend of brown rice protein and pumpkin seed protein. If 240-260 calories is too low as a meal for you, try cutting this bar into chunks and mixing it with plain Greek yogurt and fresh fruit.

Best Tasting

Perfect Bar Original Refrigerated Protein Bar

Credit: Courtesy by Amazon

$24 at Amazon View on Perfectsnacks.com

Pros

Similar texture to cookie dough
Organic and non-GMO
Can stay fresh outside of fridge for 2 to 7 days
Contains some fruits/vegetables for added vitamins and minerals

Cons

Must be refrigerated, which may be inconvenient
Higher in added sugar

Key Specs:

Serving Size: 1 bar (71 g) Protein: 17 grams Carbohydrate: 27 grams Fiber Per Serving: 3 grams Fat: 19 grams Added Sugar Per Serving: 13 grams Calories Per Serving: 340

Why We Recommend It

When you take a bite of these dark chocolate chip peanut butter Perfect Bars, you'll really feel like you're eating dessert for dinner. These refrigerated bars have a cookie-dough-like texture that almost melts in your mouth. But they are nutritious, too. You won’t even believe that they sneak celery, tomato, kelp, and kale in the form of dried powders into these decadent bars. Don’t worry; all you can taste is peanut butter and chocolate.

Perfect Bars are a great meal replacement because they are on the higher end of calories: 330 calories per bar, 15 grams of protein, and 4 grams of fiber. They have 12 grams of added sugar, but it comes from honey and the sugar in the chocolate chips.

Perfect Bars prioritize whole food protein sources like nut butter and egg whites. All bars are organic, non-GMO.

Things To Consider

These bars should be refrigerated and taste best cold, but they do stay fresh outside the fridge for 2 to 7 days, depending on the product.

Best Organic

Elemental Superfood Seedbar

Elemental Superfood Refrigerated Seedbars

Credit: Courtesy by Amazon

$42 at Amazon

Pros

More of a crumbly texture, unlike the typical chewy meal bar
Can leave out of the fridge, but optimally should be refrigerated
Gluten- and dairy-free
Organic

Cons

Not as high in protein as others
More expensive

Key Specs:

Serving Size: 1 bar (51 g) Protein: 7 grams Carbohydrate: 16 grams Fiber Per Serving: 4 grams Fat: 16 grams Added Sugar Per Serving: Only indicate total sugar (8 g) Calories Per Serving: 230

Why We Recommend It

Elemental Superfood Seedbars were not organic when they first launched but have recently become USDA-certified organic. They are also plant-based, gluten-free, and dairy-free, with organic buckwheat as the first ingredient in all of the bars. Buckwheat boosts the fiber and protein in Elemental bars, while hemp seeds, almond butter, or cashews add healthy fats, depending on which flavor you opt for. Some flavor options include dark chocolate and almond butter, blueberry cashew and lemon, or currant cacao and hemp seed, among others.

Each bar contains approximately 230 calories, 4 grams of fiber, and 7 grams of protein. They’re on the lower end for fiber and protein, so consider adding a small handful of nuts, a hard-boiled egg, or string cheese alongside to make it more of a meal.

Things To Consider

Elemental bars require refrigeration but can be kept out of the fridge for up to one week.

Best Breakfast

Over Easy Breakfast Bars

Credit: Amazon

$41 at Amazon View on Overeasyfoods.com

Pros

Simple ingredient list
More of a chewy bar with pieces of whole ingredients
Highly rated for taste
Gluten-, soy-, and dairy-free

Cons

Contain common allergens, which may not be suitable for all

Key Specs:

Serving Size: 1 bar (52 g) Protein: 9 grams Carbohydrate: 26 grams Fiber Per Serving: 7 grams Fat: 11 grams Added Sugar Per Serving: 6 grams Calories Per Serving: 220

Why We Recommend It

In case you can’t tell from the name, Over Easy bars were made to be a breakfast replacement for those days when you need something quick in the morning but don’t want to sacrifice nutrition or taste. They’d work just as well for lunch or dinner, though. The creators of Over Easy noticed that other breakfast bars were sugar-laden, filled with artificial sweeteners, and didn’t taste good, so they sought to solve all of those problems by bringing a new breakfast bar to the market.

Over Easy bars are made with organic, gluten-free oats and are free of wheat, soy, dairy, refined sugars, added flavors, and preservatives. They taste good and will keep you full for hours. The texture can be described as chewy but not too sticky.

With flavors like apple cinnamon, banana nut, peanut butter, and vanilla matcha, each bar has about 220 calories, 7 grams of fiber, 9 grams of protein, and 9 grams of sugar. They only have eight whole food ingredients. The ingredients in the banana nut, for example, are organic oats, almonds, honey, almond butter, tapioca fiber, dried bananas, egg whites, vanilla extract, and salt.

Things To Consider

These are a bit lower in protein, so try pairing them with a protein shake on the go or crumbling them into Greek yogurt.

Best Gluten-Free

PROBAR Blueberry Muffin Meal Bar

PROBAR Blueberry Muffin Meal On-the-go Bar

Credit: Amazon

$30

$29 at Amazon View on Walmart

Higher in calories so no need to add anything
Good source of iron
Good source of fiber
Comes in a variety of flavors

Not appropriate for those with a nut allergy
Higher in added sugar

Key Specs:

Serving Size: 1 bar (86 g) Protein: 10 grams Carbohydrate: 44 grams Fiber Per Serving: 6 grams Fat: 21 grams Added Sugar Per Serving: 12 grams Calories Per Serving: 400

Why We Recommend It

If you're looking for a gluten-free option, we love the PROBAR Blueberry Muffin Meal On-the-Go Bar. It's packed with wholesome ingredients like oats, cashews, sunflower seeds, almonds, blueberries and more. They are completely plant-based, so if you are avoiding animal products, this is a good choice.

The PROBARs are also non-GMO project verified, and are particularly good for sustaining energy. Each one of these bars contains 400 calories with 10 grams of protein. So if you're planning on going on a long hike, these are an easy option to throw in your bag.

Things To Consider

Keep in mind that these bars are higher in added sugar (12 grams).

What to Look For in a Meal Replacement Bar

Ingredients

Look for whole food ingredients like egg whites, nuts, seeds, and dried fruit. Steer clear of bars filled with added sugars, oils, and too many artificial ingredients. The fewer the ingredients and the more whole food ingredients, the better.

Calories

Look for bars with about 200 to 400 calories. Anything lower likely won’t fill you up since this is serving as a meal replacement, not a snack. Also, if choosing a bar in the 200 to 300 calorie range, you may need to add something to it like an apple or ¼ cup of almonds to ensure you stay full until the next meal.

Protein

Protein needs are based on body weight but most adult men and women need about 55 to 65 grams per day. That’s about 20 grams per meal so any bars in this range are a good option. However, in reality, most meal replacement bars have closer to 10 to 15 grams of protein, which is okay.

Check the ingredients list for the type of protein if you have food allergies or don’t eat animal products, for example. Protein sources can range from nuts and seeds to egg whites to protein powder like whey.

Fiber

The 2020-2025 Dietary Guidelines recommend that adult men and women consume 25 to 35 grams of fiber per day, depending on age and sex. If you divide that by three meals per day, that’s about 8 to 10 grams of fiber per meal. You’ll be hard-pressed to find many bars with this much fiber but look for at least 3 to 5 grams per serving. You can pair fruits or vegetables with the bar to boost fiber, or increase fiber at your next meal.

Sugar

Less is best, but a good guideline is 10 to 15 grams of sugar or less. Another good rule of thumb is if the protein plus the fiber is more than the sugar. Look for bars that are sweetened with natural sweeteners like honey, maple syrup, or dried fruit. Avoid bars with artificial sweeteners and sugar alcohols like xylitol or erythritol, as these can cause gastrointestinal distress in large amounts. However, if you have diabetes or are at risk for diabetes and enjoy the sweet taste, opt for the artificial sweetener-containing bars.

Our Experts

The following expert contributed to this article:

Shushy Rita Setrakian, MS, RD, is a registered dietitian who works with a wide range of clients and is one of our nutrition and supplement editors. She has an eye for spotting the latest nutrition trends and research and breaking down what that can mean for your supplement and food choices.
Holly Klamer, MS, RD: is a nutrition editor who is constantly sifting through the latest supplements and nutrition products. She loves trying new bars and personally loves the RX Bars.

Frequently Asked Questions

How often can I eat a meal replacement bar?

Whole food first is always best because you’ll get the most quality sources of protein, fiber, and fat. Plus, when you make an actual meal, you can control the portions of each food group to the amount needed to keep you full and fit your goals. But when that’s not possible, meal replacement bars are a great alternative and can be enjoyed by most people anywhere from a few times a month to a few times a week, depending on goals.
Can I eat a protein bar as a meal replacement?

The short answer is yes. Most protein bars will suffice as a meal replacement because they tend to have at least 15 to 20 grams of protein per bar. Because protein suppresses hunger hormones and is digested slowly, you should be full until your next meal. However, most protein bars lack the amount of fiber recommended for a meal. If the bar has less than 3 to 5 grams of fiber, add a piece of fruit or some veggies to up the fiber. Plus, a 150-calorie protein bar might not suffice in terms of calories. If you'd prefer a particular protein bar over a meal bar, try pairing it with fruits or vegetables and nut butter to increase calories to a more adequate meal.

Why Trust Verywell Fit

As a Registered Dietitian, Verywell Fit writer, and weight loss expert, you can trust Lainey Younkin, MS, RD, to recommend the healthiest meal replacement bars to you. She prioritizes whole food ingredients, no artificial sweeteners or preservatives, and adequate nutrients to keep you fueled and satisfied throughout the day.

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4 Sources

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Yuma T, Tokuda M, Nishimoto N, Yokoi H, Izumori K. Allulose for the attenuation of postprandial blood glucose levels in healthy humans: A systematic review and meta-analysis. PLoS One. 2023;18(4):e0281150.

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Academy of Nutrition and Dietetics. Easy ways to boost fiber in your daily diet.
Kaiser Family Foundation. Why older adults should eat more protein (and not overdo protein shakes).
USDA. 2020-2025 Dietary Guidelines for Americans.