If you’re juggling a busy schedule, trying to lose weight, or simply looking for a smarter snack, Atkins Meal Replacement Shakes might be exactly what you need. Designed for low-carb lifestyles, these shakes deliver a satisfying blend of protein, fiber, and essential vitamins, without the sugar crash. With only 1–2 grams of sugar and as few as 160 calories per serving, they’re a convenient solution for people aiming to stay in ketosis, support weight loss, or maintain steady energy levels throughout the day.
But are they truly healthy? Can they help you curb cravings and stay full between meals? Whether you’re following the Atkins Diet, a low-carb plan, or simply watching your macros, these shakes promise a quick and easy way to fuel your body without compromising your goals. In this article, we’ll explore the benefits, ingredients, flavors, and whether these popular meal replacements are worth adding to your routine.
Check out Atkins diet explained to know all about the Atkins diet phases.
List of Commercial Atkins Meal Replacement Shakes
| Shake Flavor | Calories | Protein | Approximate Price (4-pack) | Retailer |
|---|---|---|---|---|
| Dark Chocolate Royale | 160 | 15g | $8.99 | Atkins Online Store |
| Milk Chocolate Delight | 160 | 15g | $16.99 (8-pack) | Atkins Online Store |
| Mocha Latte Iced Coffee | 160 | 15g | $7.33 | Walmart |
| Café Caramel Iced Coffee | 160 | 15g | $5.97 | Walmart |
| Café au Lait Iced Coffee | 160 | 15g | $8.99 | Walmart |
| Vanilla Latte Iced Coffee | 160 | 15g | $8.27 | Walmart |
| Strawberry | 160 | 15g | $8.27 | Target |
| Creamy Vanilla | 160 | 15g | $8.99 | Target |
Notes:
- Calories and Protein: Each shake provides approximately 160 calories and 15 grams of protein, making them suitable for low-carb, high-protein diets.
- Prices: Prices vary by retailer and pack size. For instance, the Milk Chocolate Delight is available in an 8-pack for $16.99 at the Atkins Online Store , while the Café Caramel Iced Coffee is priced at $7.48 for a 4-pack at Walmart
- Retailers: These shakes are widely available at major retailers like Walmart, Target, and the Atkins Online Store.
Commercial Atkins Shakes VS Homemade Low-carb Shakes
| Feature | Commercial Atkins Shakes | Homemade Low-Carb Shakes |
|---|---|---|
| Convenience | Ready-to-drink; perfect for busy schedules | Requires prep time, ingredients, and cleanup |
| Carb Content | Typically 1–3g net carbs per shake | Varies based on ingredients; can be low if made carefully |
| Calorie Range | 150–170 calories per serving | Customizable; typically 150–300+ depending on ingredients |
| Protein Content | Around 15g per shake | Can be adjusted with protein powder or Greek yogurt |
| Fat Content | Moderate (7–9g), mostly from added oils or milk proteins | Customizable with avocado, nuts, seeds, or MCT oil |
| Ingredients | Preservatives, artificial sweeteners, stabilizers | Fresh, whole-food ingredients (or protein powder) |
| Sweeteners | Sucralose, Ace-K, sugar alcohols | Can use stevia, monk fruit, or avoid sweeteners altogether |
| Flavor Variety | Limited to pre-made options (e.g., vanilla, mocha, etc.) | Endless—banana nut, matcha, peanut butter chocolate, etc. |
| Shelf Life | Long shelf life (up to a year unopened) | Best consumed fresh or refrigerated briefly |
| Digestibility | May cause bloating in some (due to sugar alcohols) | Easier to digest with clean ingredients |
| Cost per Serving | $1.50–$2.50 per shake | Often cheaper long-term, especially in bulk |
| Dietary Control | Fixed formula | Fully customizable for keto, paleo, dairy-free, etc. |
Summary
- Choose commercial Atkins shakes if you prioritize convenience and portion control, especially when you’re on the go.
- Go for homemade low-carb shakes if you want ingredient transparency, custom nutrition, and more variety in flavor and macros.
9 Mind-blowing Atkins meal replacement shakes
Atkins meal replacement shakes are an excellent way to lose and keep weight off. They are low in carbs and calories, and they help to suppress your appetite.
Atkins shakes come in many flavors, including the original flavor and chocolate. They also contain all the usual Atkins ingredients, including artificial sweeteners. In case you are thinking of adding protein powders to your Atkins shake, don’t go too crazy.
Types of Atkins meal replacement shakes, according to products on Atkins.com, include:
1. Strawberry Shake
Calories: ~160
Ingredients:
- 1 cup unsweetened almond milk (30 cal)
- ½ cup frozen strawberries (25 cal)
- 1 scoop vanilla low-carb protein powder (100 cal)
- 1 tsp chia seeds (15 cal)
- Ice cubes
Instructions:
Blend all ingredients until smooth. Add stevia to taste if needed.
2. Milk Chocolate Delight Shake
Calories: ~170
Ingredients:
- 1 cup unsweetened almond milk (30 cal)
- 1 scoop chocolate low-carb protein powder (110 cal)
- 1 tbsp heavy cream (50 cal)
- 1 tsp cocoa powder (optional for richness)
- Ice cubes
Instructions:
Blend until creamy. Add a pinch of salt to enhance flavor.
3. Creamy Vanilla Shake
Calories: ~160
Ingredients:
- 1 cup unsweetened almond milk (30 cal)
- 1 scoop vanilla low-carb protein powder (100 cal)
- 1 tbsp heavy cream (50 cal)
- ½ tsp vanilla extract
- Ice cubes
Instructions:
Blend until frothy. For extra sweetness, add a few drops of vanilla-flavored stevia.
4. Dark Chocolate Royale Shake
Calories: ~175
Ingredients:
- 1 cup unsweetened almond milk (30 cal)
- 1 scoop dark chocolate whey protein powder (120 cal)
- 1 tbsp heavy cream (50 cal)
- ½ tsp instant coffee (optional for depth)
- Ice cubes
Instructions:
Blend until smooth and rich. Optional: top with a sprinkle of unsweetened cocoa.
5. Chocolate Banana Shake
Calories: ~170
Ingredients:
- 1 cup unsweetened almond milk (30 cal)
- ½ small frozen banana (45 cal)
- 1 scoop chocolate low-carb protein powder (100 cal)
- 1 tsp flaxseed (optional for fiber)
- Ice cubes
Instructions:
Blend until thick. Note: Banana adds natural sweetness but a few more carbs.
6. Café Caramel Iced Coffee Protein Shake
Calories: ~165
Ingredients:
- 1 cup cold-brewed coffee (0 cal)
- 1 scoop caramel-flavored protein powder (110 cal)
- ¼ cup unsweetened almond milk (8 cal)
- 1 tbsp sugar-free caramel syrup (0–5 cal)
- 1 tbsp heavy cream (50 cal)
- Ice
Instructions:
Shake or blend until chilled and creamy. Top with cinnamon if desired.
7. Café au Lait Iced Coffee Protein Shake
Calories: ~160
Ingredients:
- ½ cup strong brewed coffee (0 cal)
- ½ cup unsweetened almond milk (15 cal)
- 1 scoop vanilla or café latte protein powder (110 cal)
- 1 tbsp heavy cream (50 cal)
- Ice
Instructions:
Blend and serve over ice. Add monk fruit or stevia if needed.
8. Vanilla Latte Iced Coffee Protein Shake
Calories: ~165
Ingredients:
- ¾ cup brewed coffee (0 cal)
- ¼ cup unsweetened almond milk (8 cal)
- 1 scoop vanilla protein powder (110 cal)
- 1 tbsp sugar-free vanilla syrup (0–5 cal)
- 1 tbsp heavy cream (50 cal)
- Ice
Instructions:
Blend until frothy and pour into a tall glass.
9. Mocha Latte Iced Coffee Protein Shake
Calories: ~170
Ingredients:
- ¾ cup cold coffee or espresso (0 cal)
- ¼ cup unsweetened almond milk (8 cal)
- 1 scoop chocolate protein powder (110 cal)
- 1 tbsp heavy cream (50 cal)
- 1 tsp cocoa powder (2–3 cal)
- Ice
Instructions:
Blend all ingredients for a creamy mocha fix with a caffeine kick.
Check out Atkins meal plan for 7 days, phase 1
Atkins drinks ingredients
Atkins drinks are made with all-natural ingredients and sweetened with Splenda. These drinks contain 15 grams of protein, 3 grams of fat, and 90 calories.
With 20 grams of protein per shake, Atkins Protein Shakes help to prevent muscle loss while you lose weight.
All Atkins Protein Shakes are made with 20 grams of protein, and they also contain 3 grams of fat. Atkins protein powders use whey or soy protein to provide a delicious-tasting powder.
To prepare the Atkins Protein Shakes, mix these powders with water to form a shake that you can drink while you are on your diet.
Atkins shake nutrition
A typical Atkins shake has about 190 calories, with about 2 grams of net carbs. And Atkins Protein powders provide only 1 gram of net carbs per serving. In other words, you can use an Atkins shake to help satisfy your hunger while you are dieting on Atkins.
What are Atkins shakes’ Pros and cons?
Atkins protein shake advantages
- Atkins meal replacement shakes are an excellent way to lose weight and keep it off.
- They are an excellent source of protein and low in carbs and calories.
- Also, they make a great way to break your fast or to have as a light meal.
- They come in a variety of flavors, so you can find one that you like.
Atkins protein shakes disadvantages
Unfortunately, Atkins meal replacement shakes have a few disadvantages. These disadvantages include:
- One is that they can be expensive.
- Some of these include weight gain, dehydration, and electrolyte imbalance. It is important to be aware of these potential side effects before starting the Atkins diet.
- Other disadvantages of the Atkins meal replacement shakes are that they do not offer a good source of nutrition.
- Lastly, they do not contain all the vitamins and minerals that you need for a healthy diet.
- Eating too many meal replacement shakes can cause serious problems.
There are a few people who turn to meal replacement shakes because they do not like to eat. They may find that meal replacement shakes help them to lose weight.
If you are thinking about using a meal replacement shake as a weight loss supplement, be aware of the side effects that you could experience. Use meal replacement shakes with caution, and consult your doctor if you are in doubt.
7-day Atkins Meal Plan With Atkins Meal Replacement Shakes
Day 1
- Breakfast: Atkins Creamy Vanilla Shake (160 calories) + 1 boiled egg
- Lunch: Grilled chicken salad with olive oil and lemon
- Snack: Atkins Milk Chocolate Delight Shake (160 calories)
- Dinner: Baked salmon with steamed asparagus
Day 2
- Breakfast: Atkins Café Caramel Iced Coffee Protein Shake (150 calories) + 10 almonds
- Lunch: Turkey lettuce wraps with avocado
- Snack: String cheese + cucumber slices
- Dinner: Zucchini noodles with ground beef marinara
Day 3
- Breakfast: Atkins Mocha Latte Iced Coffee Protein Shake (150 calories)
- Lunch: Cobb salad (romaine, egg, bacon, avocado, grilled chicken)
- Snack: Atkins Strawberry Shake (160 calories)
- Dinner: Grilled shrimp skewers with broccoli
Day 4
- Breakfast: Scrambled eggs with spinach + Atkins Dark Chocolate Royale Shake (160 calories)
- Lunch: Cauliflower rice bowl with taco-seasoned beef
- Snack: Celery with almond butter
- Dinner: Baked chicken thighs with green beans
Day 5
- Breakfast: Atkins Vanilla Latte Iced Coffee Protein Shake (150 calories) + a handful of walnuts
- Lunch: Tuna salad with romaine lettuce
- Snack: Atkins Chocolate Banana Shake (160 calories)
- Dinner: Stir-fried tofu with bok choy and sesame oil
Day 6
- Breakfast: Atkins Milk Chocolate Delight Shake (160 calories)
- Lunch: Grilled steak with arugula and feta salad
- Snack: 1 boiled egg + cherry tomatoes
- Dinner: Roasted turkey breast with sautéed mushrooms
Day 7
- Breakfast: Atkins Strawberry Shake (160 calories) + 1 slice turkey bacon
- Lunch: Egg salad in lettuce cups
- Snack: Atkins Café au Lait Iced Coffee Protein Shake (150 calories)
- Dinner: Baked cod with lemon and roasted Brussels sprouts
Atkins shakes calories
Atkins shakes are a low-calorie (about 190 calories), high-protein drink that can help you lose weight. Many people believe that Atkins shakes are a good substitute for meal replacement shakes.
However, many people do not realize that meal replacement shakes have their benefits. As they stand, they are healthier than the Atkins shakes.
Frequently Asked Questions
Are Atkins Meal Replacement Shakes safe to drink every day?
Yes, Atkins shakes are generally safe for daily use as long as they are part of a balanced, low-carb diet. However, relying solely on them for nutrition long-term isn’t recommended without guidance from a healthcare provider.
Can Atkins shakes be used for intermittent fasting or OMAD (one meal a day)?
They can be used to break a fast or as part of your one meal if you’re following OMAD. However, because they are low in calories, you may need to supplement with other nutrient-dense foods to meet your daily energy and nutrient needs.
Do Atkins shakes contain artificial sweeteners or sugar alcohols that can cause bloating?
Yes, most Atkins shakes contain sucralose and sugar alcohols like maltitol or erythritol. Some people may experience digestive discomfort or bloating, especially if consumed in excess.
Are Atkins shakes suitable for people with diabetes or prediabetes?
Atkins shakes are low in sugar and carbohydrates, making them a suitable option for many people with diabetes or prediabetes. However, it’s important to monitor blood sugar responses individually and consult with a healthcare professional.
Can I build muscle while using Atkins shakes as a meal replacement?
Yes, Atkins shakes contain a good amount of protein, which supports muscle maintenance and growth. However, for optimal muscle building, you’ll also need strength training and a diet that meets your overall protein and calorie requirements.
Is it okay to mix Atkins shakes with coffee or other liquids?
Yes, many people mix Atkins shakes with coffee for added flavor or to create protein lattes. Just be mindful not to add high-carb ingredients like sweetened creamers.
How long do Atkins Meal Replacement Shakes keep you full?
Most people feel full for 2 to 4 hours after drinking an Atkins shake, depending on individual metabolism, activity level, and whether it’s paired with solid foods.
Are Atkins shakes gluten-free and dairy-free?
Atkins shakes are gluten-free, but they are not dairy-free. They contain milk-derived proteins like whey and casein, so they are not suitable for those with dairy allergies or strict vegan diets.
Can I have more than two Atkins shakes per day on a low-carb diet?
You can have more than two per day, but it’s best to use them to supplement real, whole foods. Over-reliance on shakes may lead to nutrient gaps in the long term.
Do Atkins shakes break ketosis or spike insulin levels?
Atkins shakes are designed to be low in net carbs and should not break ketosis in most individuals. However, some people may have different insulin responses, so it’s best to monitor your reaction if you’re following a strict ketogenic diet.
How do Atkins shakes compare to homemade low-carb shakes in terms of nutrients?
Atkins shakes are convenient and portion-controlled but may contain preservatives and artificial ingredients. Homemade shakes can be customized with whole, nutrient-dense ingredients but may vary in consistency and carb count depending on the recipe.
Is it safe to drink Atkins shakes while pregnant or breastfeeding?
Pregnant or breastfeeding women should consult with a healthcare provider before using Atkins shakes, as they may need more calories, nutrients, and specific guidance during this stage.
What happens if I stop drinking the shakes—will I gain the weight back?
Weight regain typically depends on your overall eating habits after stopping the shakes. If you replace them with high-calorie or high-carb foods without managing portion control, weight gain can occur.
Conclusion
Atkins protein shakes are a delicious and convenient way to get your protein. With 20 grams of protein per shake, they are perfect for a quick snack or a light meal. Atkins protein powders are made with whey or soy protein, and they are available in a variety of delicious flavors. A typical Atkins shake has about 190 calories, with about 2 grams of net carbs.
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