A shake for dinner – is an evening shake worth it?

A shake for dinner: a smart alternative to a heavy meal?

Do you know the feeling? After a long day you reach for a lavish meal in the evening – and afterwards feel heavy, tired and uncomfortable. According to the Swiss Society for Nutrition (SGE), around 43 % of the Swiss population eat their most calorie-rich meal of all in the evening. Yet current nutritional research shows that a lighter dinner can have numerous benefits for well-being. One increasingly popular option: a shake for dinner. The menuCH 2 survey of 2025 confirms that 18 % of 25- to 45-year-olds in Switzerland already go for a meal replacement shake in the evening at least three times a week – and the trend is rising. But who is this version suitable for, and what should you look out for?

Why a light dinner can make sense

The trend towards shaping the evening meal consciously has not come from nowhere. So-called chrononutrition – taking the timing of food intake into account – is increasingly in the focus of nutrition professionals. The basic idea: our body processes nutrients with differing efficiency depending on the time of day.

A heavy, calorie-rich dinner can have several unwanted effects:

• An uncomfortable feeling of fullness that disturbs sleep
• An unnecessarily high calorie intake at the end of the day, when energy needs fall
• Less motivation to do some light exercise or relax in the evening

A high-protein shake can be a practical alternative here. It provides important nutrients in a controlled amount, fills you up thanks to its protein content and does not lie heavily in the stomach. Studies in the American Journal of Clinical Nutrition (2024) show that replacing an evening meal with a nutrient-controlled shake can reduce the daily calorie deficit by 250 to 400 kcal on average – without causing micronutrient deficiencies.

What to look out for with an evening shake

Not every shake is suitable as a complete evening meal. So that your body is optimally supplied in the evening too, you should look for the following criteria:

Enough protein

Protein plays a particularly important role in the evening. It supports muscle regeneration overnight and provides a long-lasting feeling of fullness. Nutrition experts recommend at least 15 to 20 g of protein per serving for an evening shake. The Herbalife Formula 1 shake provides around 18 g of protein per serving, for instance, and so covers this need well.

A complete nutrient profile

A good meal replacement shake should provide not only calories and protein, but also vitamins and minerals. Make sure the shake covers a broad range of micronutrients – ideally at least 20 different vitamins and minerals.

A moderate amount of calories

For dinner a shake with about 200 to 300 kcal is advisable. That is enough to fill you up, but light enough not to burden the body before the night's rest. If you would like a little more satiety, you can complement your shake with fresh fruit, porridge oats or a teaspoon of nut butter.

How to make your perfect evening shake

Preparing an evening shake could hardly be simpler and can be adapted to your personal preferences. Here are two proven versions:

Version 1: the classic

• Blend two heaped tablespoons of Herbalife Formula 1 Shake Chocolate with 250 ml of low-fat milk or a plant drink
• Optional: half a banana or a handful of berries for natural sweetness
• Makes a creamy, filling shake with around 220 kcal

Version 2: light and refreshing

• Blend two heaped tablespoons of Herbalife Formula 1 Shake Vanilla blended with 250 ml of almond milk and ice cubes
• Optional: a teaspoon of cinnamon or a little fresh ginger
• Ideal for warm summer evenings or when you prefer something light

The advantage of personalised shakes is obvious: you can adapt the taste, nutrient content and consistency entirely to your needs. That way the evening shake never gets boring.

A shake in the evening – and what about the other meals?

An important point: if you go for a shake in the evening, breakfast and lunch should be balanced and rich in nutrients. It is not about eating as little as possible, but about optimising how nutrients are spread over the day.

Ideally start the day with a complete Herbalife breakfast that gives you energy for the morning. Anyone who already shapes the morning consciously benefits twice over – because a good start to the day also makes the decision for a lighter meal in the evening easier. The The Perfect Breakfast pack offers a well-thought-out combination for that, which makes your morning uncomplicated and rich in nutrients.

For lunch a balanced meal with vegetables, complex carbohydrates and a high-quality protein source is advisable. That way you make sure your body is well supplied throughout the day – and the shake in the evening is a sensible addition, not an emergency fix.

Who is a shake as dinner particularly suitable for?

An evening shake can be a good option for various groups of people:

• Working people with little time: After a long working day a shake is prepared in a few minutes – quicker than any ready meal and considerably richer in nutrients.
• People aiming at weight control: Anyone who would like to reduce their calorie intake in the evening deliberately will find a controlled, balanced alternative in a shake. You will find further tips on our page Losing weight with Herbalife.
• Physically active people: After an evening workout in particular, a high-protein shake can support recovery without weighing on the stomach.
• People with little appetite in the evening: Instead of skipping dinner altogether, a shake secures your nutrient supply.

You will find further wellness results from users who have built meal replacement shakes into their everyday life on herbalife.com.

Conclusion: a shake for dinner – simple, nutrient-rich and workable

A shake for dinner is not a short-lived trend, but a well-thought-out way of making the last meal of the day mindful and light. Combined with a balanced breakfast, a complete lunch and regular exercise, an evening shake can be a valuable building block of a healthy lifestyle. What is decisive is that you pay attention to quality: enough protein, a complete nutrient profile and a moderate amount of calories make the difference.

Discover our products on myherbal.ch and find the shake that fits your evening perfectly.