Protein Shakes for Weight Loss – 5 Healthy Best Meal Replacement Recipes

Protein shakes for weight loss- Protein is one of the essential nutrients for weight loss. Consuming protein regularly reduces cravings and can suppress your appetite. This way you eat less and get rid of excess body fat without necessarily starving yourself. Protein also increases metabolism which enables your body to burn calories faster than normal.

Protein helps to build muscle and plays a role in almost everything the cells in your body do.  The amount of Protein you need in your body vary depending on your weight and level of activity. However, most people should consume about 50 grams of protein daily (1). You can meet up with this quantity by eating a lot of nuts, meat, beans, eggs and dairy products.



5 Protein Shakes for Weight Loss- Best Meal Replacement


Health Benefits of Protein

Diets rich in protein have numerous health benefits. Some of the reasons why you should consume proteins include:


ReadEffective Use of Horseradish For Weight Loss

What Are Protein Shakes?

Protein shakes are an amazing way to include more protein in your diet. They are drinks made from the combination of water, protein powder and some other ingredients.

Popular examples of protein powder include:

Protein shakes are a great option for your diet when you cannot access foods rich in protein.

You can consume protein shakes for weight loss and muscle gain. They help to curb your appetite and reduce the number of calories you consume.

This article will enlighten you on how to effectively drink protein shakes for weight loss.


Quick Facts About the Protein Shakes Diet

  • Protein shakes diets support the use of protein shakes as a meal replacement.
  • Anybody on the protein shake diet should consume a minimum of one protein shake every day.
  • Apart from protein, there are several other nutrients found in the protein shake diet. These nutrients include minerals, vitamins, etc.
  • Recent research shows that people who consume protein shakes eat less as a result of reduced food cravings. This means you can consume protein shakes for weight loss.
  • A well-balanced protein shake diet should contain enough amount of protein, healthy fats, and nutrient-dense carbohydrates.


Read- Master The Art of Using Cinnamon And Ginger For Weight Loss With These Simple Tips

How to Effectively Implement the Protein Shakes Diet for Weight Loss

Personally, I will recommend that you stick to a maximum of 2 protein shakes daily. Replace regular high-calorie meals with a cup of protein shake once or twice every day.

Replacing your regular meals with protein shakes helps you reduce your daily calorie intake by about 500 calories every day.

Also, eat low-calorie foods and nutrient-dense foods in between the protein shake meals. Other great sources of protein  and other nutrients you can add to the protein shake diet are:

Understand that the protein shakes diet plan requires you drinking protein shakes in between low-calorie meals. This diet can help you lose excess body and belly fat.

However, you should consult a registered dietitian or doctor to know how to use protein shakes for weight loss. They will also let you know how to get the best results from a protein shake diet.


Benefits of Consuming Protein Shakes Recipes for Weight Loss


a. Protein Shakes Decrease Your Appetite and Make You Feel Less Hungry

Consuming meals with high protein content affects your hunger hormones and reduces your appetite. It also makes you feel full for a longer period of time. These make you eat less food lose excess body fat. You can start consuming protein shakes for weight loss based on your doctor’s advise of course.

Protein shakes are a great source of protein. However, consuming too much of them can cause excess calorie intake that might inhibit weight loss.


b. Protein Shakes Increase Metabolism

Regular protein consumption boosts metabolism allowing your body burn more calories daily. It can also aid in muscle building which burns a lot more calories than fat.


c. Protein Shakes Help You Lose Belly Fat and Excess Body Weight

Good news for people with pot-bellies. A lot of research show that diets with high protein content aid weight loss especially belly fat (2).

Protein shakes are a great way to increase your daily consumption of protein. They help boost fat loss, especially in your belly area.

In short, protein shakes help you lose belly fat


d. Protein Shakes May Also Prevent Metabolic Slowdown and Muscle Loss

Typical weight loss diets may lead to reduced muscle mass which could inhibit your metabolism. A high protein diet can prevent the loss of muscle and slow metabolism.

This means that if you add protein shakes to your weight loss diet, it will prevent metabolic slowdown and muscle loss.


c. Protein Shakes Prevents the Possibility of Regaining Already Lost Weight

The effects of proteins on your appetite, metabolism and muscle size also prevent you from regaining the weight you already worked your ass off to lose.


   See-   20 Best Foods for Weight Loss &; Fat Burning and Metabolism Booster

How Many Protein Shakes Should I Consume A Day to Lose Weight?

Drinking 1-2 protein shakes a day is the recommended quantity by most dietitians for weight loss. You can either take the shakes before a meal or even as meal replacements.

Consumption of excess protein shakes could lead to the following side effects:

  • Intestinal problems like constipation and diarrhea.
  • Excess calories from excess consumption of protein shakes can lead to weight gain.
  • It could sometimes cause seizures.
  • If not matched with enough daily water intake, it could lead to dehydration


5 Homemade Protein Shakes for Weight Loss Recipes

Here are some natural protein shakes for weight loss you can prepare at home. They are easy to make and require natural ingredients rich in protein. You can easily find these ingredients in your kitchen.

1. Peanut Butter Protein Shake


5 Protein Shakes for Weight Loss- Best Meal Replacement


This protein shake is creamy, nutty and delicious. It has high fiber and low-fat content and does not contain any added sugar. It is perfect for weight loss.

Peanut Butter Protein shake Recipe

  • 1 cup of yogurt
  • 1/2 cup of almond milk
  • 2 tablespoons of peanut butter
  • 15 green grapes


See- 10 Best Easy Healthy Low Calorie Snacks for Weight Loss


  • Pour all the ingredients into a blender and blend.
  • Leave the mixture in a refrigerator to get chilled.
  • Serve and enjoy.


2. Banana and Chocolate Protein Shake


5 Protein Shakes for Weight Loss- Best Meal Replacement


Even though it sounds weird, this low carbs protein shake is a wonderful combination for weight loss. You can bet it is also very tasty.


Banana and Chocolate Protein Shake Recipe

  • 10 almonds
  • 1 banana cut into several chunks
  • 1/2 cup yogurt
  • 3/4 cup of milk
  • 1/2 teaspoon of cinnamon
  • 1/4 cooked quinoa
  • 1 tablespoon of cocoa powder



  • Pour all the ingredients in a blender and blend.
  • Serve and enjoy this delicious drink.


Recommended Posts:


3. Berries Protein Shake for Weight loss


5 Protein Shakes for Weight Loss- Best Meal Replacement


Berries are an excellent source of fiber. Fiber aids weight loss. You can use either blackberry, cape gooseberries or strawberries to prepare this delicious and energy boosting drink.

Berry Protein Shake for weight lose Recipe

  • 8-10 berries of your choice
  • 1 tablespoon of chia seeds
  • 1/4 cup of water
  • 1/2 cup of whipped cottage cheese



  • Pour all the ingredients in a blender and blend.
  • Serve and enjoy this delicious drink.
  • You can add honey for extra taste.


4. Raw Egg Avocado Protein Shake


5 Protein Shakes for Weight Loss- Best Meal Replacement


This homemade protein shake is perfect for weight loss and bodybuilding. Make sure you use quality eggs to prepare the shake.


Raw Egg Protein Shake Recipe

  • 1 raw egg
  • 1/2 avocado
  • 1 banana
  • 1/2 cup of milk
  • 1 teaspoon of honey
  • 1/2 teaspoon of cinnamon


  • Mix 1 raw egg with yolk in a small bowl.
  • Pour it in a blender along with the other ingredients.
  • Blend to a smooth form.
  • Serve and enjoy.


5. Spinach Flax Protein Shake


5 Protein Shakes for Weight Loss- Best Meal Replacement

This is a green homemade shake suggested by a dietitian from Amandeep Hospital called Harjeet Kaur.

Spinach Flax Protein Shake Recipe

  • 1 cup of unsweetened almond milk
  • 1/2 cup of mango chunks
  • Spinach leaves
  • 1/2 cup of pineapple bits
  • 1/2 banana
  • 1 tablespoon of chia seeds
  • 1 tablespoon of flax seeds


  • Blend all ingredients until smooth
  • Pour mixture in a clean glass.
  • Serve and enjoy.


Related Posts:



5 Protein Shakes for Weight Loss- Best Meal Replacement



If you need to lose excess body weight, protein shakes are a great option, plus daily workouts  for better results. You just need to see your doctor or dietitian to determine the best way for you to use protein shakes for weight loss.

Kindly share your success story if it works for you to encourage others. Stay Healthy!

One Response

  1. Get Thrive January 19, 2018

Add Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

error: Content is protected !!