I Replaced My Lunch With Ka'Chava Shakes For 2 Weeks — Here's What Happened

No one understands the struggle of sticking to a nutrient-dense diet on a busy schedule more than me. I often find myself scarfing down chickpeas straight from a can at 3 p.m. on a chaotic workday or concocting a bland salad from tofu, kale, and cucumbers late at night. 

These less-than-satisfying meals leave me staring at my cupboard, wishing there was an easy (and tasty) way to get in the calories and nutrients that I need every day without hours of meal prep. It seemed like an impossible request—but then I tried Ka'Chava's Whole Body Meal. 

The Whole Body Meal from Ka'Chava is essentially just a protein shake, but I'd argue it's a really darn good one. A single serving delivers 25 grams of protein, 7 grams of fat, and 24 grams of carbohydrates, including 6 grams of dietary fiber (technically making it an "excellent source").

As someone who eagerly wants to expand the diversity of the foods that I eat, I'm impressed by the ingredient list for the Whole Body Meal. It combines more than 85 superfoods, nutrients, and other plant ingredients into a single product, ranging from organic maca root to reishi mushroom. Every sip delivers not only plant protein but also superfoods, adaptogens, and probiotics. Talk about a supercharged protein powder!

While this might sound like the recipe for an overwhelming ingredient list, I actually found the emphasis on whole foods lent itself to a really transparent ingredient list. For once, I didn't feel like I needed an advanced degree to understand what I'm consuming.

What's more, a majority of the ingredients are also organic, and there's a relatively lean excipient list, which means there aren't too many "other" ingredients added to the shake. (I'll go into more detail on the ones that are added later on!)

Personally I wouldn't consider Ka'Chava to also be a replacement for my daily multivitamin or probiotic (like I've seen some people say online). It only delivers 100% of the recommended daily value for five vitamins and minerals: vitamin B12, biotin, pantothenic acid, chromium, and molybdenum. Plus, the brand doesn't share the strain source of the included probiotics. 

As a vegetarian, I sometimes struggle to get enough protein; we believe women should aim for at least 100 grams of protein per day at mindbodygreen, which is almost twice the Recommended Dietary Allowance (RDA)1.

Drinking a Ka'Chava shake can help me get almost a quarter of the way toward that goal with 25 grams of protein per serving (i.e., two scoops)—pretty impressive for a meal that takes less than 30 seconds to prepare (and doesn't taste like feet).*

That being said, I would be remiss to note that plant-based protein often has less leucine than its animal-based counterparts2. This essential amino acid is necessary for protein synthesis, and you typically want at least 2 to 3 grams in your serving of protein. While Ka'Chava opts for pea and brown rice protein—known for their higher leucine content among plant protein sources3—there isn't a typical amino acids profile provided to call out the leucine content. 

As impressed as I am by the Ka'Chava ingredients, I'm even more impressed by the taste. 

Plant-based protein gets a bad reputation for tasting like a grassy sludge—and I personally can't consume most of these powers without mixing them into a smoothie, oatmeal, or protein bread. 

In the name of science, I tried the Vanilla powder first and only mixed it with water. I will note some of the clumps didn't fully disappear, but I was in a rush and decided to give it a taste anyway. 

I was shocked by how much I liked the consistency and flavor. The coconut milk base makes the shake creamy with a good mouthfeel and no chalky aftertaste. I'd read online that the shake was too sweet due to the addition of monk fruit extract, but I found the flavor super palatable.

The Chocolate flavor turned out to be equally appetizing. I typically avoid chocolate-flavored protein powders because they can overwhelm the rest of the flavor profile and often bring out a super artificial taste. Instead this tasted closer to a cacao latte than a hot chocolate—and I never felt the need to hide the taste under plant-based milks or ice.

I tested Ka'Chava by replacing my lunch with the shake on workdays for two weeks. My usual schedule includes eating a late breakfast around 10 a.m. followed by lunch around 2 p.m. At least once a week, I'll skip my lunch in favor of an earlier dinner around 5 p.m. 

During my testing process, I was rigorous about consuming my shake every single day. It was the first time in months when I actually ate three meals per day (even though these are on the lower end for caloric intake for a meal). 

When I drank the shake, I stayed full for at least four hours; the combination of fiber and protein supported my feelings of satiety4.*

As much as I loved my experience with Ka'Chava, there are a few less ideal aspects of this formula that are worth calling out. Gums are added to the shake to help give it a better consistency, which may be a concern for those susceptible to digestive issues. 

Each serving also has 5 grams of sugar. A small portion of this sugar comes from the superfruits used in the blend, but a majority is from coconut nectar. Personally, I'm a fan of coconut nectar; it has a lower glycemic index than traditional sugar due to its fiber content. Plus, it has naturally occurring polyphenols (great for antioxidant properties!) and small amounts of nutrients like zinc, iron, and calcium.