What makes SHEKO Shakes special? An analysis of the ingredients

Long ingredient lists can often seem confusing and opaque at first glance. Don't worry, today we'll explain which powerful ingredients are in our Balance Shake and what important functions they perform!

Let's start from the very beginning:

4 Min

Last updated on 29.12.2025

from Michelle

Contents

What exactly does meal replacement mean?

Do you know the feeling? In the morning, there's no time for a proper breakfast; at lunchtime, it's just a quick bite between two meetings; and in the evening, you're simply too tired to cook. Or maybe you want to lose weight, but that calorie deficit? Phew, that's really hard to maintain. Meal replacement shakes are precisely for such days – simple, quick, and yet nutritionally complete.

Sounds practical, right? But here's where it gets interesting: Not every shake can officially call itself a "meal replacement." Behind this is a rather strict EU regulation that precisely dictates what must be included. A true meal replacement must indeed provide everything your body needs – proteins, carbohydrates, fats, and all essential vitamins and minerals. Our Balance Shakes not only meet these requirements but go a step further. The result: a complete meal replacement¹ that genuinely satisfies you and provides comprehensive nourishment.

Perhaps you're now thinking: "Wait a minute, why are there so many ingredients on the can? I thought less is more?" We totally get it! With normal foods, you'd be right. However, it's different with meal replacement shakes. Imagine: We have to pack 27 different vitamins and minerals into a single serving, and in such a way that your body can actually absorb them. This is only possible with various nutrient sources. Some names on the ingredient list might look strange. Niacin, for example, sounds somewhat chemical, but it's simply Vitamin B3 by its scientific name. In this article, we'll take you along and show you transparently what's really in our Balance Shakes and what each individual ingredient is for.

It's time for more transparency and to dispel persistent myths!

Today we'll take a close look at the ingredient list of our Balance Shakes together, so that hopefully all the question marks in your head will be resolved and you can fully enjoy our shake – for what it is: delicious, balanced and packed with valuable nutrients.

First things first: Proteins

Proteins, also known as polypeptides , are essential building blocks of our bodies and fulfill numerous vital functions. And no, this isn't just about visible muscles! Building and maintaining muscle isn't just relevant for athletes, but for everyone. With more muscle mass, the body also burns more calories , leading to a reduction in body fat. Furthermore, scientific studies have shown that proteins promote a longer-lasting feeling of fullness and can even prevent the dreaded yo-yo effect.² They are also indispensable for regulating our entire metabolism.

💡 5 Benefits of Protein at a Glance

1

Effective saturation:

Proteins have a fascinating satiating effect and help to unconsciously reduce calorie intake.³

2

Protection against cravings:

Proteins contribute to stabilizing blood sugar levels and thus reduce the risk of cravings.⁴

3

Avoiding the yo-yo effect:

Proteins support a lasting dietary change and reduce the risk of reverting to old habits.⁵

4

Metabolism booster:

Proteins boost metabolism and burn significantly more calories directly during digestion compared to carbohydrates and fats.⁶

5

Muscle building and maintenance:

Proteins promote the maintenance and growth of muscle mass, which increases basal metabolic rate and daily calorie expenditure.⁷

The daily protein requirement for humans is very individual. For a long time, the notion that 0.8 grams of protein per kilogram of body weight was sufficient persisted. However, according to the latest scientific findings, this is by no means the recommendation, but rather the absolute minimum requirement for your body. You should make sure never to fall below this value. In many life situations, an increased protein intake is necessary. Those who train regularly or want to lose weight should consume approximately 1.4 to 2 grams of protein per kilogram of body weight daily.

Let's look at this in concrete terms: For example, if you weigh 90 kilograms and are physically active or aiming for weight loss, your body needs between 126 and 180 grams of protein per day.

However, not only the daily quantity but also the choice of protein sources is crucial. The biological value is of central importance here – that is, how well a food provides all the essential amino acids your body needs to utilize proteins. Don't worry, we've already thought all of this through for you when compiling our shake!

We opted for a 2-component protein made from milk protein and whey protein concentrate – and for good reason. This combination allows your body to absorb and utilize it optimally. The exciting thing about it: both proteins work at different speeds. Whey protein gets into the blood very quickly and immediately supplies your muscles with important amino acids. Milk protein (casein), on the other hand, takes its time – digestion takes up to eight hours. Perfect for supplying your muscles over several hours and sustainably promoting muscle building. To keep you full for a long time and ensure your body is continuously supplied with protein, 100g of Balance Shake powder contains 50-75% casein. For quick supply, an additional 10-25% whey is included. The exact values vary slightly depending on the flavor.

Are you vegan or just want to try a plant-based diet? No problem: Our vegan Balance Shakes also rely on a clever 2-component protein. Here, we combine fava bean protein with whole grain oats. A plant-based power combination that truly brings everything: high-quality protein for your muscle building, fiber for healthy digestion, and complex carbohydrates that keep you full for a long time and keep your energy stable throughout the day. The best part? Both ingredients complement each other perfectly and provide you with a complete amino acid profile with the highest biological value. This specifically means: Your body can use plant-based protein just as efficiently as animal-based protein.

Essential amino acids: The companions for optimal protein intake

Essential amino acids are organic compounds that serve as the building blocks of proteins . They are indispensable for numerous processes in the body, but cannot be produced by the body itself. Therefore, they must be obtained through food.

These amino acids play a crucial role in supporting muscle growth and repair, regulating metabolic processes, and boosting the immune system.

Each prepared SHEKO shake contains at least 20g of protein and all eight essential amino acids :

Isoleucine
Leucin
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valin

Our Balance Shakes naturally contain all 12 non-essential amino acids because they play a vital role in health, even though the body can generally produce them itself. However, under certain circumstances, such as metabolic disorders or insufficient nutrient intake, a deficiency of these amino acids can occur. By supplementing our shakes with these amino acids, we ensure that your body is optimally supplied even in such situations.

L-Carnitine: The metabolism booster in your SHEKO shake

Let's move on to another amino acid that really gets your metabolism going: L-carnitine. This compound of lysine and methionine is a true energy booster, as it transports fatty acids into the cells where they are used for energy production. But L-carnitine can do even more! It not only promotes the conversion of fat into energy , but also supports normal muscle function. Athletes and anyone wanting to lose weight especially benefit from this versatile nutrient.

Bad news for vegetarians: L-carnitine is mainly found in red meat and is hardly found in fruits, vegetables, nuts or grains.

But here's the good news for all SHEKO fans: Our shakes also contain L-carnitine and are suitable for vegetarians! We use the premium raw material from the brand Carnipure© . This Swiss company has been continuously optimizing its product for 25 years and is particularly distinguished by the high dose of active ingredient per serving.

Vitamins, minerals, and trace elements: The invisible heroes in your SHEKO shake

Proteins, carbohydrates, and fats are often the focus when it comes to putting together a healthy meal – but micronutrients are just as crucial for your health. According to the EU Commission, a complete meal should contain at least 23 vitamins and minerals to fully nourish your body. Because we're a bit of a perfectionist and have incorporated the latest scientific findings , our shakes contain a whopping 27 vitamins and minerals . From vitamin A to zinc – we've carefully coordinated everything with a team of nutrition experts.

These micronutrients are the secret behind the long list of ingredients in our shakes, making up about two-thirds of the total. They may have unfamiliar names, but they perform a variety of functions in the body and are all incredibly important for your health and well-being.

Kathie

"Now I feel fit. I can concentrate better and I'm no longer constantly tired – I think that's also related to the many nutrients in the shake."

Here you will find an overview of some of the micronutrients in our shake and the important functions they perform.

✅ Support for your muscles and bones, including through:

Calcium

Calcium is needed for the maintenance of normal bones.
Calcium contributes to normal muscle function

magnesium

Magnesium contributes to the maintenance of normal bones.
Magnesium contributes to normal muscle function

Vitamin C

Vitamin C contributes to normal
Collagen formation for normal bone function in

✅ Supports your metabolism and immune system, including through:

iron

Iron contributes to the normal function of the immune system.
Iron contributes to normal energy metabolism

Folic acid

Folate contributes to the normal function of the immune system.

selenium

Selenium contributes to the normal function of the immune system.
Selenium contributes to normal thyroid function.

✅ Maintaining healthy skin, hair and nails, among other things through:

manganese

Manganese contributes to normal connective tissue formation.

Vitamin C

Vitamin C contributes to normal collagen formation for the normal function of the skin.

zinc

Zinc contributes to the maintenance of normal hair.
Zinc contributes to the maintenance of normal skin.
Zinc contributes to the maintenance of normal nails.

✅ Supports mental functions and reduces fatigue, including through:

iron

Iron contributes to normal cognitive function.
Iron contributes to the reduction of tiredness and fatigue.

niacin

Niacin contributes to normal psychological function.
Niacin contributes to the reduction of tiredness and fatigue.

Pantothenic acid

Pantothenic acid contributes to normal mental performance.
Pantothenic acid contributes to the reduction of tiredness and fatigue.

Sylvia

"I still remember making my first shake and thinking, 'Wow, this is delicious!' I could hardly believe that something that tastes like a dessert could also be healthy. But then even my nutritionist told me that the ingredients sounded great. That convinced me twice over!"

carbohydrates

The underestimated energy supplier.
Carbohydrates often get a bad rap, especially during a diet. But the key lies in the type and amount of carbohydrates you consume. They are important energy sources and should therefore be part of a balanced meal. In our shakes, we deliberately use a small amount of maltodextrin, a carbohydrate blend that not only provides valuable energy but also ensures long-lasting satiety .

Healthy fats

The often neglected building block.
Fats often have a negative image. However, "good fats" are essential for a healthy diet. These include unsaturated fatty acids, which are found in nuts and avocados, for example. Polyunsaturated fatty acids like omega-3 and omega-6 are also indispensable. In our shakes, we use high-quality soybean oil from the European Union to provide you with precisely these healthy, polyunsaturated fatty acids. Of course, you should also pay attention to these important fatty acids in your overall balanced diet when consuming our shakes.

The “good fats,” for example, ensure that our bodies can absorb fat-soluble vitamins in the first place. They also regulate our blood pressure and have a positive effect on brain function, cell walls, and cholesterol levels.

Natural flavours

The key to the unparalleled SHEKO experience.
So far, all of this sounds very convincing, right? But the real test for our shakes is the taste. Because let's be honest: you won't happily integrate a shake that's healthy and full of nutrients into your diet in the long run.

Just like with our nutrient complex, we didn't want to compromise here either. That's why we rely on natural flavors . Unlike artificial flavors, these come from raw materials such as plants or microorganisms. These natural ingredients are processed in the lab to extract the pure flavor that gives your shake its unique taste. Depending on the variety, we create the flavor from real fruits or spices – for example, strawberries, vanilla beans, or cocoa.

The result? Our shake satisfies your cravings without tasting too sweet, sugary, or artificial. The natural, authentic flavor makes our shakes simply delicious!

Sucralose

The dreaded ingredient.
For SHEKO to enrich your everyday life, the taste has to be right – without driving up the calories. That's why we use sucralose as a sugar substitute. This sweetener comes very close to the taste of real sugar, but isn't as sweet as other sweeteners. It also has no calories and is hardly metabolized by the body.

Because it is excreted largely unchanged, sucralose is well tolerated . Important: We use sucralose only in minimal amounts for a subtle sweetness. This prevents the dreaded habituation effect from developing in the first place. Compared to other sweeteners like stevia or aspartame, sucralose has no unpleasant aftertaste . Scientific studies confirm that the small amounts we use have no undesirable side effects.⁸

The finishing touch: Additional ingredients

Acidulants and acidity regulators that keep the pH of the powder stable.
Soy lecithin (an emulsifier) and xanthan gum (a thickener) work together to give our shakes an incredibly creamy consistency.
Yogurt powder, fermented from selected yogurt cultures, ensures a pleasant taste and a creamy consistency.
Certain varieties use coloring foods to give the shakes their appetizing color. Beetroot powder is used in our standard range. Our seasonally changing limited editions feature ingredients such as spirulina algae powder or hibiscus flower extract.

And that's it! There's nothing more to it – no hidden additives or other secrets!

The advantages of our shakes at a glance

Our Balance Shakes offer numerous benefits that simplify your everyday life and support you on your journey to a healthy, balanced diet. You'll need to shop and cook less, save money (a satisfying shake for under €1.50 – where else can you find that?), and enjoy them anytime, anywhere.

Kathie

"When I look at what I used to pay for a visit to the bakery, I actually save money with the shake! Sandwiches, sweet pastries – I used to spend €10 on those, a SHEKO shake only costs me €1.20."

And after reading this article, you should be sure that they provide you with all the essential nutrients. You'll feel full, but consume significantly fewer calories compared to "normal" meals. On average, when prepared as recommended with 1.5% low-fat milk , each serving contains only about 200 kcal . Ideal for anyone who wants to cut calories in their daily life or lose weight, as they make it easier to maintain a calorie deficit. To achieve this, simply replace two of your three daily main meals with our Balance Shake . Of course, you should also ensure a balanced diet and drink plenty of fluids, such as water and unsweetened tea.

Many SHEKO lovers also like to drink the shakes before training to quickly recharge their energy without having something heavy in their stomach.

What are you waiting for? See for yourself what our shakes can do!

FAQ: The most important questions at a glance

How many kilos can I lose with SHEKO?

This depends on many factors such as your starting weight, your daily routines, your daily exercise, and especially your diet around SHEKO. We are not fans of radical crash diets, but want to encourage you to adopt healthier routines in the long term. A healthy weight loss is approximately 0.5 kg to 1 kg per week. In our testimonials, you can hear firsthand from other Sheko users how much weight they lost in what period and what valuable tips they have. Click here for the testimonials.

Do I need to track my calories?

At the beginning of your dietary change, we recommend tracking the calories of your meals for a certain period to get a feel for the calories in different foods. There are now plenty of smartphone apps that make it easy to keep track of the calories you consume daily. These include YAZIO, MyFitnessPal, or Lifesum. The goal is not to weigh every food item precisely to the gram for the rest of your life. It is rather about gaining awareness of the quantities and types of food consumed. The initial calorie counting is therefore more of a companion on the path to intuitive, but healthier eating.

Why is the shake only recommended with 1.5% milk?

The basic problem is that there are no legally defined nutritional values for milk alternatives such as oat milk or coconut milk. This allows each manufacturer to freely decide how much sugar and which nutrients to add. For low-fat milk (1.5%), this standardization exists through the German Food Code (Bundeslebensmittelschlüssel). This allows us to precisely calculate and record on our cans the nutritional values of the prepared shake with low-fat milk (1.5%). Unfortunately, this is not possible with milk alternatives. If you look at the product page of the shake in our shop under "Preparation", you will find some helpful tips from the community. There we have provided approximate calorie information with, for example, oat milk and yogurt. In our exclusive Facebook group, you will also find a lively exchange every day and learn from many SHEKO users how they prefer to prepare their shake.

May I have a snack too?

Absolutely. For us, the rule is: Never replace all meals of a day with our shakes. As long as it fits within your calculated calorie needs, snacks are of course allowed in addition to main meals. As always, it's about moderation. However, it doesn't necessarily have to be chips or cookies. Instead, focus on healthier alternatives 80% of the time, as these will keep you feeling full much longer. For the remaining 20%, indulge in your favorite treats. A small reminder: 80/20 makes you 100% happy. You can also integrate super valuable proteins into your snacks. Looking for inspiration? We've put together delicious snack recipes for you here.

Is the shake lactose-free?

Since we use high-quality milk or whey protein for our shakes, you will find lactose in our powder. However, the majority of the lactose in a prepared SHEKO shake comes from the milk that is added. For 1.5% fat cow's milk, this is approx. 4.9 g per 100 g. Depending on how sensitive your lactose intolerance is, you might be able to prepare the shake with lactose-free milk. 😊 Please note, however, that this will change the nutritional values of the shake. The powder itself has a very low lactose content. It is approx. 1.4 g per 100g of powder. Per shake, it is therefore only 0.25 g. Here you can find more information on lactose intolerance and losing weight with SHEKO.

Can I use the shakes during pregnancy and breastfeeding?

Pregnancy is a very exciting and important time for you and your baby. During this time, you should generally avoid meal replacements and focus on a healthy and balanced diet. During breastfeeding, there is generally no objection to our shake, as its many nutrients can optimally support you in a healthy diet. We have customers who have had good experiences with the shake during breastfeeding. However, since you and your baby have very special needs during this time, we would ask you to still consult your trusted doctor beforehand. At the latest after breastfeeding, you can fully get started with SHEKO again! Without sacrificing taste and all important nutrients, you can easily and quickly replace one to two meals a day with your favorite Balance Shake. Make sure to also consume one to two balanced and healthy meals daily and drink plenty of water or unsweetened tea. You will be surprised how quickly the pregnancy pounds disappear! We hope this answer helps you. If you want to know more about losing weight after pregnancy, you can find an article about it here.