By Protein shakes can help with losing weight, but only if you choose the right kind. In fact, many people find that protein keeps them feeling full longer than carbs or fat. This means that eating a higher-protein diet may help you eat fewer total calories while preserving muscle mass when losing weight. Maintaining muscle mass when you lose fat is important because there are many benefits to preserving muscle when compared to just losing weight on the scale.
The problem with using protein drinks for weight loss is not every protein shake should be part of your daily routine. Some protein drinks are like a dessert in a bottle. The best protein drinks for weight loss generally have a good amount of protein, very little added sugar, and a reasonable calorie count.
Johns Hopkins recommends a nutrient profile for snack items of 100-200 calories, 20-30 grams of protein, and 5 grams of added sugar per serving. The FDA also recommends you always check serving size, total calories, and added sugars on the label.
9 Best Protein Drinks for Weight Loss
1. Whey Protein Shake
Ingredients:
- 1 scoop whey protein powder (vanilla or chocolate)
- 250 ml cold water or unsweetened almond milk
- 4–5 ice cubes
- Optional: ½ banana (for taste)
Instructions:
- Add all ingredients into a blender
- Blend for 20–30 seconds until smooth
- Pour into a glass
- Drink immediately (best post-workout or breakfast)
2. Casein Protein Shake (Slow Digesting)
Ingredients:
- 1 scoop casein protein powder
- 250 ml milk (or almond milk)
- 1 tsp cocoa powder (optional)
- Ice cubes
Instructions:
- Add all ingredients to blender or shaker bottle
- Blend or shake well until creamy
- Drink slowly (best before bed for fullness)
3. Greek Yogurt Protein Drink
Ingredients:
- 1 cup plain Greek yogurt
- ½ cup water or milk
- ½ cup berries (strawberries/blueberries)
- 1 tsp honey (optional)
Instructions:
- Add everything into blender
- Blend until smooth and creamy
- Adjust thickness with water if needed
- Serve chilled
4. Kefir Protein Smoothie
Ingredients:
- 1 cup plain kefir
- ½ banana
- ½ cup frozen berries
- 1 tsp chia seeds (optional)
Instructions:
- Add ingredients to blender
- Blend until smooth
- Pour into glass
- Drink fresh for best taste
5. Skim Milk Protein Drink
Ingredients:
- 1 glass skim milk (250 ml)
- 1 scoop protein powder (optional)
- ½ tsp cinnamon (optional)
Instructions:
- Pour milk into shaker or blender
- Add protein powder if using
- Mix well until smooth
- Drink cold
6. Soy Milk Protein Shake (Dairy-Free)
Ingredients:
- 1 cup unsweetened soy milk
- 1 scoop plant protein powder
- ½ banana
- Ice cubes
Instructions:
- Add all ingredients into blender
- Blend until creamy
- Taste and adjust sweetness if needed
- Serve immediately
7. Pea Protein Shake
Ingredients:
- 1 scoop pea protein powder
- 250 ml water or almond milk
- 1 tbsp peanut butter (optional)
- ½ banana
Instructions:
- Add everything into blender
- Blend for 30 seconds
- Check consistency (add water if thick)
- Drink fresh
8. Ready-to-Drink Style Homemade Shake
Ingredients:
- 1 scoop protein powder
- 250 ml almond milk or skim milk
- 1 tsp flaxseeds
- Ice cubes
Instructions:
- Blend all ingredients together
- Pour into a bottle
- Store in fridge if needed (up to 24 hours)
- Shake before drinking
9. Bone Broth Protein Drink (Savory Option)
Ingredients:
- 1 cup bone broth (chicken or beef)
- Pinch of black pepper
- Pinch of salt (optional)
- Fresh herbs (optional)
Instructions:
- Heat bone broth in a pan (do not boil too much)
- Add seasoning
- Stir well
- Sip warm like tea