Is this green powder the answer to your meal replacement prayers, or just another expensive jar of questionable ingredients? Let's dive in...
As someone who's tried just about every plant-based meal replacement on the market, I approached Vega Complete Meal (previously known as Vega One All-in-One Shake) with equal parts hope and skepticism. After all, finding a meal replacement that's actually nutritionally complete, tastes decent, and doesn't contain a chemistry lab's worth of questionable ingredients feels like searching for a unicorn in a field of horses.
What Is Vega Complete Meal?
Vega's flagship product, now called All in One Nutrition (previously All in One Shake), is marketed as a plant-based meal replacement that provides 20g of protein along with vitamins and minerals to support daily nutrition in five different flavors. But does it live up to the hype? Let's break it down.
Nutrition Profile: The Numbers Game
Macronutrients
Each serving (one scoop) contains approximately:
- 150 calories
- 20 grams of protein
- 8 grams of carbohydrates (4 grams of fiber, 1 gram of sugar)
- 5 grams of fat (0.5 grams of saturated fat)
At first glance, the macronutrient profile looks promising. The protein content is substantial for a plant-based product, and half the carbs come from fiber, keeping the net carb count low and potentially helping with satiety. The calorie count, however, is quite low for something claiming to be a meal replacement. At 150 calories per serving, you'd need to add substantial additional food to make this a true meal.
Micronutrients
Vega provides roughly 50 percent of the daily intake for various nutrients including Vitamin A, Vitamin C, Vitamin D, and a range of B-vitamins. It's particularly high in vitamin B12 and iron, which can be beneficial for those following a vegan diet.
However, it falls short in several essential nutrients. The calcium content is only about 15% of your daily value—disappointing for a vegan product, as calcium can be challenging to obtain without animal products. It's also low in potassium, magnesium, zinc, biotin, and folate, with no mention of copper, chromium, choline, iodine, or selenium.
The term "All-in-One" starts to feel a bit misleading when you realize what's missing.
Ingredient Quality: Reading Between the Lines
Here's where things get interesting. The ingredients list for the Chocolate flavor includes: Pea Protein, Cocoa Powder (Processed With Alkali), Pea Starch, Acacia Gum, Veggies And Fruits Blend (Carrot Powder, Spinach Powder, Acerola Cherry Juice Powder, Kale Powder, Acai Powder, Blueberry Powder, Pomegranate Juice Powder), Agave Inulin Powder, Natural Flavors, Vitamin Blend (Rice Maltodextrin, Niacinamide [Vitamin B3], Calcium Pantothenate [Vitamin B5], Pyridoxine Hydrochloride [Vitamin B6], Riboflavin [Vitamin B2], Thiamine Hydrochloride [Vitamin B1], Biotin [Vitamin B7]), Spirulina Powder, Brown Rice Protein, Pumpkin Seed Protein, Stevia Leaf Extract, Sea Salt, Xanthan Gum, Mushroom Powder, Rosemary Extract, Probiotics (Bacillus Subtilis).
The Good
There's a lot to like here:
- Diverse Protein Sources: Vega uses a blend of plant proteins (pea, brown rice, pumpkin seed) that together provide a complete amino acid profile.
- Real Food Ingredients: The veggies and fruits blend includes actual plants like kale, spinach, and blueberry powder rather than just isolated nutrients.
- Probiotics: The inclusion of probiotics (Bacillus Subtilis) might help support digestive health.
- No Artificial Sweeteners: It uses stevia instead of artificial sweeteners.
- Clean Certifications: The product is vegan, non-GMO, gluten-free, and soy-free.
The Questionable
But there are some red flags:
- Natural Flavors: This vague term can hide a multitude of additives.
- Rice Maltodextrin: A highly processed carbohydrate with a high glycemic index.
- Synthetic Vitamins: The "vitamin blend" contains synthetic forms like Niacinamide, Calcium Pantothenate, Pyridoxine Hydrochloride, etc., rather than nutrients from whole foods.
- Processed With Alkali: The cocoa is alkali-processed, which reduces its flavanol content and antioxidant properties.
- Xanthan Gum: While generally recognized as safe, this additive may cause digestive discomfort in some people.
- Incomplete Profile: According to Vega themselves, the product "is not meant to replace whole, fresh meals but are designed to be a convenient complement to your active, busy life." This contradicts the "meal replacement" marketing.
Taste & Mixability: The Moment of Truth
All the nutrition facts in the world don't matter if you can't stomach the stuff.
Customer reviews suggest that the chocolate flavor is particularly popular. In my experience, the taste is better than many plant-based competitors, with the chocolate flavor being rich enough to mask some of the earthiness. However, it still has that unmistakable "green" aftertaste that most plant proteins carry.
Mixability is a common challenge with plant-based proteins, and Vega is no exception. It tends to have a slightly gritty texture, especially when mixed just with water. A blender significantly improves the consistency compared to a shaker bottle.
Value for Money: The Cost of Convenience
At around $50-70 for a tub containing 19 servings, Vega Complete Meal isn't cheap. That breaks down to roughly $2.60-$3.70 per serving, which is on the higher end for protein powders but mid-range for meal replacements.
Given that you'd likely need to add other ingredients or foods to make it a complete meal, the value proposition becomes questionable.
Real-World Use: When and How to Use It
Despite its shortcomings as a true meal replacement, Vega can still serve a purpose in your nutrition plan:
- As a Protein-Rich Snack: The protein and fiber content make it a satisfying option between meals.
- As a Nutritional Booster: Add it to a smoothie with fruits, vegetables, and healthy fats to create a more complete meal.
- For Supplementing a Vegan Diet: The higher B12 and iron content can help address common nutritional gaps in plant-based diets.
The Vega Complete Meal Verdict
Pros:
- Good plant-based protein content
- Made from real food ingredients
- Contains fiber and probiotics
- No artificial sweeteners
- Multiple certifications (non-GMO, gluten-free, etc.)
Cons:
- Not truly nutritionally complete
- Contains several processed ingredients
- Relatively expensive
- Low calorie for a "meal" replacement
- Synthetic vitamin forms
The Bottom Line
Vega Complete Meal (All in One Nutrition) occupies an awkward middle ground. It's not quite nutritionally complete enough to serve as a true meal replacement, yet it's more expensive and complex than a simple protein powder.
As the review on BarBend puts it, "I wouldn't consider this an 'all-in-one' meal replacement in that it doesn't contain every nutrient we need, but as a supplement to a diet that includes plenty of fruits, cruciferous vegetables, and fats, I think this could be a solid supplement."
If you're looking for a convenient way to boost your protein intake and get some additional nutrients on a plant-based diet, Vega can be a useful addition to your pantry. Just don't rely on it as your only source of nutrition, and be mindful of the processed ingredients and synthetic vitamins.
For a truly complete meal, you're still better off eating real, whole foods whenever possible, and using products like Vega as occasional supplements when time or circumstances don't allow for a proper meal.
Have you tried Vega Complete Meal? What was your experience? Let us know in the comments below!
About the Author: This review was written by a certified nutritionist with over 10 years of experience in holistic health and supplementation. We purchased this product independently and received no compensation for this review.
