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Meal Replacement Bars- A Complete Guide To Choosing The Best One!
Are you short on time and need quick energy? Well, meal replacement bars are always there to help you in case you face such issues.
Regularly feeding your body with nourishing meals or snacks is crucial for your overall fitness and health.
However, you might sometimes discover yourself short on time and in demand of a fast meal substitute to take on the go. Meal replacement bars are even the right option for people who are trekking or traveling and do not have access to nutritious or wholesome meals.
Besides, if you are hitting the paths on a hiking trip or backpacking, you might be exploring ways to carry meal bars to keep you full of energy while exploring the splendid outdoors.
Remember that meal replacement bars are a significant choice in a scrap or when attempting to travel light; they must not be counted upon more often if you can organize complete meals.
Also, some bars are promoted as meal replacements that don’t possess nearly sufficient calories to form a meal. This is particularly true for walkers and hikers who expend many calories each day while traveling outdoors.
The meal replacement bars in this article are made using whole food components and have at least 250 calories in each bar. Even though a few people might be happy with this digit of calories for a light meal or snack, most individuals require many additional calories per meal to preserve their body weight, based on their body size and exercise level.
If you utilize meal replacement bars to substitute for your breakfast, lunch, or dinner, combining bars with other meals is a great idea to make sure you are intaking enough calories.
Bars can be integrated with other transportable meals like hard-boiled eggs, greek yogurt, trail mix, or fruit combined with nut butter or cheese to make a more wholesome meal.
How to pick the best meal replacement bars
When searching for meal replacement bars, it is vital to believe why you are utilizing them as a meal substitute. If you require a quick option while you are short on time, meal replacement bars might be a suitable choice.
Correspondingly, people who are touring, backpacking, and hiking might find that meal replacement bars are a suitable way to feed themselves when making a meal is no longer an option.
Nonetheless, if you use meal replacement bars for weight loss, you might want to consider it again. Whenever feasible, you must take your time and prepare whole, nutritious meals for yourself, particularly when losing extra body fat.
Though bars can be a suitable alternative to depend on for energy occasionally, they might not be most acceptable as a weight-loss tool. As noted above, most meal replacement bars are shallow in calories for many people.
Intaking a bar using only a couple of hundred calories in your breakfast, dinner, or lunch can result in you overconsuming the meals at subsequent levels, which will derail your weight loss struggles.
Whether you are attempting to lose, hold, or gain weight, feeding your body with nutritious meals that include the correct number of calories for the body size and exercise level is essential.
Nevertheless, when shopping at stores for meal replacement bars, go for products that have whole food components such as nuts, seeds, or dried fruits. Choose bars that provide at least 250 calories and have no counted sugar whenever probable.
Bear in mind that by-products prepared for hikers or backpackers who need many calories every day typically contain combined sugars and are elevated in fat to satisfy their energy needs. Under such cases, some counted sugar is refined.
Pairing bars underneath 300 calories with different nutrient-dense meals can help round out your meal and ensure you have sufficient calories, micronutrients, and macronutrients.
Recall that calorie requirement differs greatly based on age, weight, sex, and training level. Speak to a registered dietitian if you are unsure how many calories you must be ingesting per day.
Here’s a look at the most common sources of energy you should always look for when buying meal replacement bars:
- Whey – Originating from milk, whey is a whole protein with nine essential amino acids. It can help in muscle healing and growth, particularly during persistence activities.
- Soy – A staple found in plant-based diets, soy arrives in multiple forms: tofu to powder, tempeh to edamame. A half-cup can offer anywhere from 7 to 10 grams of protein, with high grades of both calcium and iron (significant if following a non-dairy diet)
- Pea – Pea protein has acquired some favor over the years, likely because you can get around 25% of the daily fiber requirement and about 9 grams of protein in one cup.
- Brown Rice – This protein is an effective option for individuals with food allergies as brown rice is hypoallergenic by character. It is also packed with antioxidants.
- Like oats, quinoa is a kernel often crushed into flour and utilized to create baked goods. It is a comprehensive source of protein, with about 9 grams every cup.
- Oats – Just half a cup can offer you more than 6g/protein. It is not a whole protein, but oats hold you complete and are high-quality and sanitary products.
- Seeds, nuts, and nut butter – An ideal basis for healthy fibers and fats, foods such as peanuts, nut butter, almonds, and chia seeds can have over 2g/protein in one tablespoon.
Numerous dieticians recommend at least 10g of protein in every bar to stay nurtured and more if attempting to create muscle. Protein furthermore helps you feel satiated and complete, so you will not be hungry instantly afterward.
Types of Bars: Extruded vs. Cold-Pressed
There are two methods to prepare meal replacement bars. A few are cold-pressed, remaining are made utilizing a process known as extrusion. Which procedure is used will impact the bar’s taste and general texture. Let’s glance at each method independently.
EXTRUDED: “MEALY” Consistency- Ingredients are typically put in a blender to mix and then injected out.
Extruded bars are created using dried ingredients that have been crushed together to form a mixture. The blend is then put via an automated process that comprises forcing and pushing slabs full of the blend through another machine that forms it into the preferred texture, shape, and size.
The cooking of the blend is done by utilizing large exterior heaters. This is a standard process utilized in forming several packaged meals, and its process results in a highly consistent, mealy consistency.
PRESSED: “CHUNKY” Consistency- Ingredients blended and then cruised out.
The components are scrambled and then pushed into the bar shape using a machine or roller when creating pressed bars. From there, they might go on to be either refrigerated or baked. The idea behind pressed bars is that the elements withhold their most elevated level of nutritional value (and healthy taste) because they are in their very natural state.
Meal Replacement Bars
1. GreenBelly Meal 2 Go Bar
Price: over $50 per multipack
GreenBelly Meal 2 Go Bars were developed by backpackers who had issues getting the proper nutrition while on extended backpacking trips.
They are significantly elevated in calories and carbs, creating them an outstanding choice for walkers and backpackers who require to refuel with portable, calorie-dense meals while on the course.
Here is the nutritional information for a two-bar serving of their famous Mango Cashew Coconut Bar:
| Calories | 665 |
|---|---|
| Protein | 16 gm |
| Fiber | 7 gm |
| Carbs | 100 gm |
| Fat | 25 gm |
2. Big Spoon Roasters Bar
Price: $25–$50 per multipack
Big Spoon Roasters produces energy bars in mouthwatering flavors, comprising cherry pecan, Figgy Chai, and Apricot Pepita. These replacement bars are soy-, dairy, and gluten-free and packed with healthy, whole-food elements such as peanuts, dried fruits, and pumpkin seeds.
Enjoy these replacement bars with veggies or hard-boiled eggs and hummus for a whole meal.
Here is the nourishment info for their very popular Cherry Pecan Bar:
| Calories | 270 |
|---|---|
| Protein | 11 gm |
| Fiber | 5 gm |
| Carbs | 27 gm |
| Fat | 15 gm |
3. Sunflower Cinnamon Protein Rise Bar
Price: $25–$50 per multipack
If you are looking for a nut-free bar alternative, Rise Bars is a fantastic choice.
The Sunflower Cinnamon Protein Rise Bar is created using five elements— sunflower seeds, cinnamon, coconut nectar, pea protein, and vanilla extract.
Since it is beneath 300 calories, pair this replacement bar with some filling food to change it into an appropriate meal option.
Here is the nourishment info for the Sunflower Cinnamon Protein Bar:
| Calories | 280 |
|---|---|
| Protein | 15 gm |
| Fiber | 2 gm |
| Carbs | 21 gm |
| Fat | 15 gm |
4. EXO Cricket Energy Bar
Price: $25–$50 per multipack
As the name proposes, EXO Cricket Energy Bars are created with crickets. Crickets and similar insects are an endurable origin of protein, which is why EXO utilizes cricket powder to offer their products a protein increase.
These meal replacement bars include wholesome ingredients such as seeds, herbs, and fruits in expansion to cricket powder. They are further paleo-friendly.
Here is the nourishment info for their famous Banana Bread Bar:
| Calories | 290 |
|---|---|
| Protein | 10 gm |
| Fiber | 7 gm |
| Carbs | 26 gm |
| Fat | 17 gm |
5. Kate’s Real Food Bar
Price: $25–$50 per multipack
Kate’s Real Food creates energy bars filled with components that can help keep you energized throughout the day. They’re sufficing and shelf-stable, creating them a good option for walkers and backpackers.
They are more lacking in protein, so it is good to pair these replacement bars with protein-rich meals such as hard-boiled eggs, jerky, and nuts.
Here is the nourishment info for their Lemon, Ginger & Coconut Bivy Bar:
| Calories | 300 |
|---|---|
| Protein | 6 gm |
| Fat | 6 gm |
| Carbs | 30 gm |
| Fiber | 10 gm |
6. ProBar
Price: $25–$50 per multipack
ProBar delivers higher calorie, on-the-go meal replacement bars with nutritious ingredients such as oats, cashews, peanut butter, raisins, and flax seeds.
Although these high-calorie bars include 13 grams of counted sugar, they make an excellent choice for backpackers and hikers who require extra carbs to energize them throughout the day.
Here is the nourishment info for the Superfruit Slam Bar:
| Calories | 380 |
|---|---|
| Protein | 10 gm |
| Fiber | 6 gm |
| Carbs | 48 gm |
| Fat | 18 gm |
7. The Good Lovin Bar
Price: under $25 per multipack
The Good Lovin Bar creates excellent bars when seeking a fast bite on the go. These bars are licensed organic and GMO-free and sweetened with fruits such as dates, blueberries, and raspberries.
Good Lovin Bars are most acceptable refrigerated or frozen. Thus, they might not be the best alternative for travelers or backpackers, though they can survive outside the fridge for approximately one week. Plus, they are more down in calories and protein than different meal bars on the list and will require paired with different nutrient-dense meals to form a filling meal.
Here is the nourishment info for the highly favored paleo-friendly berry flavor bar:
| Calories | 250 |
|---|---|
| Protein | 6 gm |
| Fiber | 6 gm |
| Carbs | 24 gm |
| Fat | 16 gm |
8. Perfect Bar
Price: $25–$50 per multipack
Perfect Bars combine tasty flavors and are more increased in calories than many protein bars, making them a reasonable option for a meal substitute. They’re increased in protein and made with serving ingredients such as whole egg powder and peanut butter.
Remember that Perfect Bars are most useful refrigerated, though they can be kept at room temperature for about two weeks. Still, this might make them less suitable for traveling and hiking purposes, particularly at higher temperatures.
Here is the nourishment info for the Coconut Peanut Butter Bar:
| Calories | 350 |
|---|---|
| Protein | 16 gm |
| Fiber | 4 gm |
| Carbs | 26 gm |
| Fat | 22 gm |
9. Sans Meal Bar
Price: $25–$50 per multipack
Sans Meal Bars are among the best whole food choices for meal replacement bars on demand. Apiece bar is created with nutritional elements such as nuts, fruit, egg whites, oats, and flax seeds. They’re furthermore dairy-, soy–, and gluten-free.
In addition, these bars include no added sugar and are more elevated in calories than other bars, which makes them suitable to utilize as a meal replacement.
Here is the nourishment info for the PB&J Bar:
| Calories | 390 |
|---|---|
| Protein | 15 gm |
| Fiber | 7 gm |
| Carbs | 36 gm |
| Fat | 23 gm |
10. Thunderbird Bar
Price: $25–$50 per multipack
Thunderbird bars are also paleo-friendly bars created with nutrient-dense elements such as nuts, coconut, and hemp seeds. Plus, they are sweetened using dates — not sugar.
These bars lack protein and calories, so they must be paired with different high protein meals such as eggs if you use them as a meal replacement.
Here is the nourishment info for the popular Hemp Sunflower Pumpkin Seed Bar:
| Calories | 250 |
|---|---|
| Protein | 6 gm |
| Fiber | 6 gm |
| Carbs | 20 gm |
| Fat | 18 gm |
Why Choose Meal Replacement Bars?
1. Fast- Meal replacement bars are a well-balanced, quick meal you can consume while you are yet groovin’ and movin’ on the track. They are crafted carefully to fill in as a nutritious, full-meal choice, and there is no stopping and cooking needed. The bars are available-to-eat if hunger strikes.
2. Easy- No clean-up is needed with the meal replacement bars! There will be sufficient that on the track already, so it is pleasant to have a substitute, benefiting food alternative that does not take much work or planning. Simply pack out the wrappers to be correctly (and responsibly!) disposed of and recycled.
3. Compact- One of the remarkable things about meal replacement bars is that you can load a complete bunch of them, and they barely weigh an item or take up much space in the pack. They are often no more significant than the size of your palm, and they arrive in airtight packaging, making them long-lasting and keeping them well covered.
4. Filling- Where protein bars, granola bars, and even ramen noodles are great meal starters or light snacks, they don’t include sufficient calories or nutritional value alone to be a meal such as a meal replacement bar.
How to Prepare Your Meal Replacement Bars
You can prepare a batch of custom meal replacement bars directly at home with the right ingredients. They are relatively easy to prepare and often just need some blending, baking, mixing, melting, and spreading (or refrigerating, based on the recipe.)
Ingredients: Many meal replacement bars include common household ingredients like oats, nuts, seeds, nut butter, maple syrup or honey, coconut or olive oil, eggs, and spices. You can customize recipes however you want by swapping out ingredients or adding other items like coconut flakes, chocolate chips, or dried fruit.
Gear: To get begun with preparing your batch, all you require is one blending bowl, a small jar, parchment paper or wax paper, a spatula, a blender, a baking dish, an oven (or your fridge if you are making a no-bake bar), and, of course, the correct recipe!
FAQs
How many meal replacement bars should I eat within a day?
It indeed relies on the bar. The primary consideration must be making sure you are obtaining a proportion of the macronutrients and making sure you are still obtaining vitamins and minerals. A high fiber, nutrient-dense, whole food bar will deliver genuine meal replacement, and numerous endurance athletes will have numerous of these every day. While an ultra-processed sugar, low fiber bar will have your body is requiring more nutrients.
How do meal replacement bars work?
Meal replacement bars operate by packing in all the nutritional components our bodies require to function into a movable portion. By looking at the suggested daily consumption and dividing it by three, you can obtain a pretty good concept of what to examine. Also, bars with complete foods will incorporate micronutrients such as the minerals and the vitamins we would encounter in a regular meal.
How healthy are meal replacement bars?
Meal replacement bars are wholesome if they incorporate whole foods and are less processed. The elements of meal replacement bars can inform us how healthful they are. Two distinct bars might have near-similar macronutrients, but this is just half the image. The origin of these nutrients is where we can distinguish between a wholesome bar and a less nutritious bar.
Whole foods are the fundamental indicator as processed foods will not hold the same minerals and vitamins and will be more challenging to digest. Take a look at the component list and watch if you identify everything; if you cannot or seem like a chemical, that must be a red flag or a big no-no to buying the bar.
Can I eat a protein bar as a meal replacement bar?
No, you cannot just eat protein bars as meal replacement bars. Protein bars care to concentrate primarily on one element, protein. These bars generally will not have a whole range of nutrients and will not fuel the body with fats and carbs to keep you moving throughout the day. Although they may make you feel satiated, your body will still require many additional nutrients to operate correctly. Protein bars are a superb supplemental derivative if you want to grow muscle but are not great for substituting a meal.
The bottom line
Although making complete meals is forever the best option, meal replacement bars can be a splendid choice when you require a quick, healthy fuel source, when selecting a bar, select products that are prepared with healthy elements like the bars detailed above.
