There is a lot of conflicting information about the best time to eat and fast. Meal replacements shakes (such as Tony Ferguson) are, as the name implies, something to have in place of a meal (or possibly a snack). So, it is understandable that this question arises. The simple answer is that there is no single perfect moment that suits everyone. The best time to enjoy a meal replacement shake depends on your lifestyle, appetite patterns, and personal goals. To help you decide on the best approach for you, consider some of the following advice and tips.
What Does “Best Time” Really Mean?
When trying to lose weight, the best time usually refers to the time of day that will help reduce your overall energy intake, support a higher metabolism or accelerate fat loss. Evidence suggests that eating most of your food when your body is most active, which for most of us this is through the day may be beneficial. However, when it comes to meal replacement shakes, which are lower in energy/calories that a regular meal, there may be better options for you.
Sustainable weight loss may be more affected by how consistent you are with reducing your calories rather than the timing. There is stronger evidence supporting consistent eating patterns that leave you feeling satisfied from a wide range of nutrient-rich foods than there is for meal timing. Achieving consistency is made much easier when diet, exercise and behaviour change strategies are used in a way that fits in your daily life and interests.
Why Timing Isn’t Everything
Research shows that overall calorie intake and food quality matter more than meal timing alone. Building a routine that works with your natural appetite and fits your schedule is key.
Best Times to Drink a Meal Replacement Shake
Morning (Breakfast)
- Why it works: Quick to prepare, easy to take on the road, and fits within busy morning routines.
- Who it suits: Anyone who skips breakfast or needs a grab-and-go option.
- Benefits: Helps you get to lunch without the impromptu trip to the café, which will reduce your overall calories and help you feel ready to eat at lunchtime.
Midday (Lunch)
- Why it works: Easy to prepare at work and keep in your bag for when you didn’t bring in a lunch from home.
- When it’s useful: No time to prep lunch, or don’t have time to stop to eat.
- Benefits: Helps avoid unhealthy takeaways or skipped meals.
Afternoon (Snack)
- Cravings & grazing: A shake can be something sweet that gives you an energy boost which can take your mind off other snacks.
- How it helps: A snack that is high in protein and fibre will digest slowly, so that you have steady energy to get you through afternoon energy slumps and through to dinner.
After Exercise
- Protein + recovery: Meal replacement shakes often contain around 20g of protein which is a similar amount of protein to what your body can use at any one time. Having a protein hit like this after exercise can be a great way to support muscle repair and recovery.
- Convenience: Easy to make and drink on your way home.
Evening (Dinner or Late Snack)
- Light dinner option: For those days when you are too tired to cook dinner and you have already eaten well through the day.
- Reducing evening overeating: Staying out of the kitchen at night can reduce the temptation to snack and free you up to spend your time on exercise or other relaxing activities before bed.
- Myth busting: Eating at night doesn’t automatically cause weight gain, however, this is a time when our digestive system is preparing for rest so filling up with a large meal could lead to difficulty getting to sleep, heartburn, and still feeling full in the morning.
Is One Time Better Than Another?
The best moment is when a shake helps you replace a less balanced meal or snack, fits your routine, and supports your goals.
How to Use Meal Replacement Shakes for Best Results
- 1-2 shakes per day: There is strong research supporting 1-2 meal replacement shakes per day for weight loss. They are generally considered a safe, effective way to support weight loss when combined with exercise, a balanced, healthy diet and support from a health professional.
- Pair with whole foods: Combine shakes with fruits, veggies, lean proteins and whole grains for nutritional completeness.
- Support routine, not restriction: Use shakes to make healthy habits easier and not to severely restrict your dietary intake to an unhealthy, very low energy intake. Use them in combination with healthy habits, not as a replacement for them.
There’s no perfect time for meal replacement shakes. Just like your normal meals, follow your appetite, find the time that best suits your lifestyle and provides you the best opportunity for success. Consistency, however, is key. Feel free to try out different times and approaches until you find the one that suits you best. This is more likely to lead to long-term sustainable habits and results.
Ready to find what works for you? Explore the Tony Ferguson range of meal replacement shakes designed to fit into real life - whether you’re looking for a quick breakfast, an easy lunch or a smarter snack.
