Can a protein shake replace a meal

A protein shake is a protein source, not a full meal — it lacks fibre, vitamins and enough calories.

• When you're short on time it can replace one meal a day — make it fuller: protein + oats (40–60 g) + banana/fruit + a spoon of peanut butter or milk.
• Even for fat loss, regular food is the base; the shake adds fullness and protein.
• Replacing 2–3 meals a day with shakes isn't recommended.