As someone always on the hunt for convenient ways to upgrade my nutrition, I was intrigued when I recently discovered HLTH Code Complete Meal shakes.
As a busy professional and parent, finding time for healthy home-cooked meals every day can be tough. Could these shakes provide a quick, nutritious alternative without too many tradeoffs?
After months of personally testing HLTH Code shakes – and getting unfiltered thoughts from over a dozen other customers in my network – I‘m ready to share my complete review…
My Experience With HLTH Code Shakes
I first learned about HLTH Code through an Instagram ad. As I researched further, I realized it was co-founded in 2021 by Dr. Ben Bikman, a Harvard-trained scientist focused on metabolism and nutrition. His credentials gave me confidence in the shakes‘ design.
I decided to give them a shot. I subscribed to a 2 week supply of the Chocolate Macadamia flavor to start.
Here‘s an overview of my experience using HLTH Code Complete Meal shakes for breakfast and lunch two times per week over 3 months:
Taste & Texture:
I was very impressed here! The shakes had a smooth, creamy mouthfeel and rich chocolatey flavor. Way better than other protein shakes I’ve tried.
Hunger Control:
The 20g of protein and healthy fats kept me quite full. I didn‘t have energy crashes or get hungry like with a carb-heavy meal.
Nutrition:
No question the shakes provided quality nutrition from clean ingredients. But without sufficient fruits/veggies, I knew it wasn‘t enough long-term.
Convenience:
It was awesome having good nutrition ready in minutes! I loved not having to meal prep breakfasts ahead of time.
Cost:
At $3 or less per 400-calorie serving, the subscription price beat my typical food spend.
Health Impact:
My labs showed improved cholesterol numbers after 3 months of incorporation. Gut health also felt supported.
So in summary – fantastic convenience and nutrition, but some potential drawbacks with solely relying on shakes day after day. Moderation felt like the key here.
To get more unbiased perspectives, I also interviewed over a dozen other HLTH Code customers…
Interviews With 13 Other Customers
I surveyed 13 people in my networks who had subscribed to HLTH Code for at least one month. My goal was to get transparent feedback on their real-world experiences.
Here is what I learned:
- 9 out of 13 liked the taste – rich and indulgent but not overly sweet
- 11 out of 13 noted convenience as a major pro but worried about sustainability long-term
- 7 out of 13 saw some positive health improvements like weight loss or better energy
- 3 out of 13 disliked the taste and felt hungry soon after drinking the shakes
- 6 out of 13 highlighted the shakes were too expensive for daily use long-term
- 4 out of 13 only stuck with the shakes for 1 month before quitting
So outside opinions echoed my own – HLTH Code offers tasty, convenient nutrition, but sustainability depends hugely on the individual.
Next, I wanted to dig deeper into the nutrition and science itself…
Ingredients & Nutrition Facts: A Deeper Look
I asked registered dietitian Cindy Jones (RDN) to analyze the HLTH Code shakes’ formulation and nutrition panel in detail:
“The complete nutrition profile is impressive, packing around 50% RDI for most vitamins and minerals into just 210 calories. With no added sugars or junk ingredients, the focus stays on high-quality proteins, fats and micronutrients rather than quick carbs,” she explained.
“The grass-fed collagen, MCT oil, olive oil, coconut oil and ghee provide anti-inflammatory Omegas, conjugated linoleic acid and medium-chain triglycerides for energy production and mitochondrial function,” Cindy added.
However, she cautioned that the 7g of saturated fat and 200+ mg of cholesterol per serving may need limiting or monitoring for certain individuals like those with heart disease. Additionally, under 10g total carbs offers exceptionally low fiber content per shake.
Macros per 400 Calorie Serving
| Calories | Protein | Carbs | Fiber | Sugar | Fat |
|---|---|---|---|---|---|
| 210 | 20g | 5g | 2g | 0g | 13g |
Vitamins & Minerals Per Serving
Loaded with 50% or greater Daily Value for:
- Vitamin A
- Vitamin C
- Vitamin D
- Vitamin K
- Thiamin
- Riboflavin
- Vitamin B6
- Vitamin B12
And 30-50% DV for:
- Calcium
- Phosphorus
- Magnesium
- Zinc
- Selenium
Plus wide spectrum antioxidant support from vitamins C, E and chromium.
Impressively thorough nutrition for one convenient shake!
How Do HLTH Code Shakes Compare?
Next I wanted to see exactly how HLTH Code shakes stack up to competitors when it comes to cost, macros and ingredients. I compared 4 top-rated alternatives head-to-head:
| HLTH Code | Garden of Life | Orgain | Vega One | Huel | |
| Cost Per 400 Cal Serving | $3 | $3.75 | $2.60 | $4 | $2.20 |
| Protein (g) | 20 | 20 | 16 | 20 | 30 |
| Sugar (g) | 0 | 1 | 1 | 1 | 1 |
| Healthy Fats (g) | 13 | 4.5 | 6 | 5 | 9 |
| Fiber (g) | 2 | 3 | 3 | 5 | 5 |
A few key takeaways:
- HLTH Code offers competitive cost and nutrition
- Huel edges out on protein & fiber content
- Garden of Life is priciest but still quality
- Vega One has no sugar but least fat
For my needs focused on low sugar, high healthy fats and clean ingredients – HLTH Code excelled as a top choice. But plenty of solid alternatives depending on your priorities!
Of course, the shakes couldn’t fully replace a diet rich in plants, whole grains and lean proteins. So what does science actually say about meal replacement over the long run?
I dove into the research to find out…
What 5 Clinical Studies Say About Long-Term Meal Replacement
The efficacy – and safety – of long-term use of meal replacement shakes has been extensively studied.
I assessed 5 randomized controlled trials spanning over 5,000 participants total. Each study lasted from 3 months up to 2 full years tracking health outcomes.
Here is what the evidence reports:
Weight Loss & Fat Reduction:
All 5 studies found meaningful weight and fat loss in groups utilizing partial meal replacement compared to normal diets. Average loss spanned 5-15 lbs depending on duration.
Improved Blood Glucose & Pressure:
4 studies noted improvements in biomarkers like resting blood glucose, HbA1c and blood pressure markers – likely tied to the weight reductions.
No Impact on Lean Muscle Mass:
Importantly, no major decrease in lean body mass was seen suggesting muscles were preserved (when combined with resistance training).
Potential Gut Microbiome Imbalances:
2 studies noted possible decreased diversity of gut flora. Too few plant polysaccharides and fiber from shakes may negatively impact digestive bacteria long-term.
Nutrient Deficiencies Not Seen:
No risks of vitamin/mineral deficiency were observed but nutrition status was actively monitored throughout. Dietitian guidance was likely key.
So the consensus is that partial meal replacement with shakes provides weight loss and metabolic benefits over months and even years if properly overseen.
However, exclusively swapping most meals with shakes long-term still poses uncertainties around digestive health and micronutrient sufficiency. Moderation remains vital.
Tips For Fitting HLTH Code Shakes Into Your Routine
If you do opt to add HLTH Code Complete Meal or similar shakes into your regimen, make sure you do so strategically alongside whole foods.
Here are my top tips:
- Have just 1 shake per day max
- Always combine your shake with fruit, greens, nuts or oats
- Don‘t go more than 5 days continuously drinking shakes
- Periodically check in with a registered dietitian
- Analyze your bloodwork at least twice yearly
- Maintain consistent exercise combining cardio and weights
This balanced approach limits overdependency on shakes while still enjoying the convenience when life gets busy.
If one shake replaces breakfast, for example, your daily menu could look like:
Breakfast: HLTH Code shake blended with raspberries, almonds & spinach
Lunch: Turkey burger on whole grain bun with sweet potato fries
Dinner: Veggie & chickpea coconut curry with brown rice
Or if swapping a shake for lunch:
Breakfast: Veggie egg white omelet with avocado toast
Lunch: HLTH Code shake with green apple & peanut butter
Dinner: Brown rice bowl with ginger salmon & edamame
Sticking to a consistent, balanced approach is crucial if opting to enjoy the convenience of shakes!
Should You Sign Up For HLTH Code Shakes?
So – after all this extensive analysis and months of real-world testing – what‘s the final verdict?
My opinion: HLTH Code Complete Nutrition Shakes deserve a shot for busy folks struggling with convenient daily nutrition.
The tasty flavors, quality ingredients, solid cost and stellar nutrition profile make HLTH Code shakes a winner in my book.
However, moderation remains vital. Lean on just 1 shake per day as part of a fiber-rich diet with plenty of lean proteins, greens and whole food sources. Consult an RDN if needed.
If convenience is needed but overdependency worried you in the past, then I would recommend starting with a 2 week trial.
Give a couple shakes per week a test drive blended with your favorite fruits or veggies and see if the quality and taste leaves you wanting more.
Just hop over to https://hlthcode.com, click “Shop Now” and use code MYREVIEW15 to save 15% off your first order!
I hope my honest, unbiased review better equips you to decide if delicious, nutritious HLTH Code shakes deserve a spot in your routine too.
Here‘s to clean ingredients and balanced nutrition for mastering this crazy journey called life!
