Not many people believe that protein shakes for weight loss exist. There is a big misconception that protein shakes are just for bodybuilders, or for people looking to bulk up.
The truth is, protein shakes can serve any purpose, including weight loss.
It all comes down to what you add to your protein shakes, and what and how much you eat throughout the rest of the day.
My 9 Protein Shake Recipes For Weight Loss
Try these homemade shakes, they are tasty and great for weight loss!
It’s always best to drink homemade protein shakes.
Some pre-made protein shakes such as Premier Protein, do not contain the best ingredients, and in fact, may actually be more harmful to you than good.
Making your own shakes allows you to use more fresh ingredients, and customize them to suit your goals and taste.
So, here are my best protein shake recipes for weight loss!
#1. Chocolate Protein Shake For Weight Loss
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Chocolate Protein Smoothie (Healthy)
Indulge in a Chocolate Protein Smoothie, a rich and creamy blend of cocoa and protein powder, perfect for satisfying your sweet tooth while fueling your muscles.
- Total Time: 5 minutes
- Yield: 1 1x
Ingredients
- 1 handful of spinach
- 1 cup frozen strawberries
- 1–2 tablespoons of cacao or cocoa powder
- 1 cup almond milk
- 1 scoop vanilla protein powder
Instructions
- To a blender, add the spinach and protein powder first, followed by the rest of the ingredients.
- Process until completely smooth. For about 2-3 minutes.
- Serve and enjoy!
Notes
*For smoothie benefits, recipe notes, and more, scroll down!
- Prep Time: 3 minutes
- Cook Time: 2 minutes
- Category: Smoothie
- Cuisine: American
- Diet: Vegetarian
Nutrition
- Serving Size: 1 smoothie
- Calories: 232
- Sugar: 8.2g
- Fat: 5.2g
- Carbohydrates: 22.6g
- Fiber: 9.2g
- Protein: 28.3g
Many of us who start dieting and trying to lose weight will eventually crave chocolate one way or another.
Drinking this protein shake with chocolate will not only help you lose weight but also help you curb your chocolate craving.
And yes, it’s absolutely possible to eat or drink chocolate and still lose weight.
#2. Keto Protein Shake For Weight Loss
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Keto Protein Shake For Weight Loss
You have to try this keto protein shake for weight loss we have for you today. It’s not only delicious, but it will also help you reach your desired weight goal.
- Total Time: 5 minutes
- Yield: 1 1x
Ingredients
- 1/4 medium to large-sized avocado (pitted and peeled)
- 1 tbsp almond butter (unsweetened)
- 2 scoops collagen (I used vital proteins unflavored)
- 1/3 cup frozen blueberries (or other berries)
- 1 cup almond milk (unsweetened)
Instructions
- To a blender, add the avocado and almond butter first, followed by the rest of the ingredients.
- Blend for 2-3 minutes or until smooth.
- Pour into a glass cup or a portable shake bottle and enjoy!
Notes
Best consumed straight away, however, you can take it with you on the go too.
- Prep Time: 2 minutes
- Cook Time: 3 minutes
- Category: Smoothie
- Cuisine: American
- Diet: Low Calorie
Nutrition
- Serving Size: 1 smoothie
- Calories: 309
- Sugar: 3.4g
- Fat: 22g
- Carbohydrates: 8.7g
- Fiber: 7g
- Protein: 22.3g
Now, this keto shake is perfect for people following the ketogenic diet.
It’s high in protein and low in calories, making it an excellent choice for people trying to lose weight on the keto diet.
I love drinking this shake just before I hit the gym. It gives me energy and it’s also light on the stomach.
#3. Protein Shake Under 200 Calories
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Low Calorie Protein Shake Recipe (200 Calories)
Indulge guilt-free with this Low-Calorie Protein Shake – only 200 calories! A delicious blend for a satisfying sip without compromising your calorie goals.
- Total Time: 5 minutes
- Yield: 1 1x
Ingredients
- 1 cup of frozen banana slices
- 1/2 cup of almond milk (Unsweetened)
- 2 small scoops of low calorie protein powder (Unsweetened)
- 1 date (pitted)
Instructions
- Add all the ingredients to a high-speed blender or a Nutribullet starting with the frozen banana slices first. Follow with the rest of the ingredients
- Blend for 2-3 minutes until smooth and creamy.
- Serve and enjoy!
Notes
The smoothie is best consumed as soon as as it’s blended.
- Prep Time: 3 minutes
- Cook Time: 2 minutes
- Category: Smoothie
- Cuisine: American
Nutrition
- Serving Size: 1 smoothie
- Calories: 204
- Sugar: 16
- Fat: 1.1
- Carbohydrates: 22
- Fiber: 4.4
- Protein: 27
When it comes to successful weight loss, cutting down the calories is key.
This is why I developed an extremely low-calorie protein shake recipe. It only has 204 calories per serving and an amazing 15.1g of protein per serving!
The shake comes out thick and creamy, so it’s very much enjoyable to drink.
#4. Coffee Protein Shake For Weight Loss
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Coffee Protein Shake For Weight Loss
A delicious coffee protein shake recipe weight loss that contains simple ingredients.
- Total Time: 5 minutes
- Yield: 1 1x
Ingredients
- 1 scoop vanilla protein powder (unsweetened)
- 1 shot of cold espresso (or 1/4 cup of brewed coffee)
- 5–6 cubes of ice
- 1 tbsp peanut butter (unsweetened)
- 1 tbsp chia seeds
- 1 cup almond milk (unsweetened)
- 2–3 pitted dates
- 1 tbsp Greek yogurt (unsweetened)
Instructions
- Brew the coffee, and let it cool.
- If your dates are not soft, soak them in hot water for 5 minutes, then drain them and let them cool
- Add all the ingredients to a high-speed blender and blitz until smooth. For about 2-3 minutes.
- Serve and enjoy!
- Prep Time: 2 minutes
- Cook Time: 3 minutes
- Category: Smoothie
- Cuisine: American
- Diet: Vegetarian
Nutrition
- Serving Size: 1 smoothie
- Calories: 300
- Sugar: 14g
- Fat: 17g
- Carbohydrates: 22.4g
- Fiber: 7g
- Protein: 31.1g
Since the best time of the day to drink protein shakes for weight loss is in the morning, why not combine your morning coffee with your shake?
This shake will provide your body with the protein it needs and the energy to help you get through the day!
And if you are anything like me, you love iced and cold coffees. This smoothie is exactly that.
#5. Pre Workout Shake For Weight Loss
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Pre Workout Smoothie For Muscle Gain
Energize your workout with a pre-workout smoothie for muscle gain! Mix banana, nut butter, protein powder, almond milk, and yogurt for sustained energy and muscle support
- Total Time: 5 minutes
- Yield: 1 1x
Ingredients
- 1 cup frozen bananas
- 1 scoop of protein powder
- 1 tbsp almond butter (unsweetened)
- 1/2 cup Greek yogurt (unsweetened)
- 1/2 cup almond milk (unsweetened)
Instructions
- If you don’t have pre-frozen bananas, peel 2-3 bananas, and slice them. Put them in a freezer-friendly bag, and put the bag in the freezer for a minimum of 12 hours.
- Add all the ingredients to a high-speed blender.
- Blend for about 2-3 minutes.
- Drink this smoothie ideally 30 minutes before going to the gym for a workout.
Notes
The smoothie can last in the fridge for 2-3 days, however, for best results, drink it on the same day.
*For recipe notes, smoothie variations, benefits, and more, scroll past the recipe!
- Prep Time: 2 minutes
- Cook Time: 3 minutes
- Category: Smoothie
- Cuisine: American
- Diet: Vegetarian
Nutrition
- Serving Size: 1 shake
- Calories: 434
- Sugar: 17.5g
- Fat: 9.1g
- Carbohydrates: 36.4g
- Fiber: 7.6g
- Protein: 44g
Before hitting the gym you need some energy and nutrients. However, most people consume too many calories before they hit the gym, thinking they will burn them.
The truth is though, you don’t burn as many calories as you might think!
So, if you want to achieve optimal weight loss whilst working out, it’s still important to track your calories and keep them to a minimum.
This pre-workout shake is low in calories and high in protein!
#6. Post Workout Shake For Weight Loss
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Post Workout Smoothie For Weight Loss
Recover with a post-workout smoothie for weight loss! Blend yogurt, banana, nuts, and a scoop of protein powder for a low-calorie, nutrient-rich drink that aids in recovery and fat loss.
- Total Time: 5 minutes
- Yield: 1 1x
Ingredients
- 1 cup frozen banana slices
- 1 tbsp peanut butter (unsweetened)
- 1 cup almond milk (unsweetened)
- 2 tbsp Greek yogurt (unsweetened)
- 1 scoop unsweetened protein powder
- 1/2 cup frozen strawberries
Instructions
- To a high-speed blender, a Nutribullet, or a Blendjet, add the yogurt, peanut butter, and almond milk first, followed by the rest of the ingredients.
- Blend for 3-4 minutes until completely smooth.
- Drink the smoothie as soon as it’s ready (Assuming you are back from the gym).
Notes
*For recipe tips, smoothie variations, benefits, and more, scroll past the recipe!
- Prep Time: 2 minutes
- Cook Time: 3 minutes
- Category: Smoothie
- Cuisine: American
- Diet: Vegetarian
Nutrition
- Serving Size: 1 smoothie
- Calories: 344
- Sugar: 21g
- Fat: 10.5g
- Carbohydrates: 38.1g
- Fiber: 7.7g
- Protein: 30g
People often refuel after hitting the gym.
The problem with eating after the gym is that people often overindulge due to feeling extremely hungry after a hard session in the gym.
Also, they tend to think they have burned a lot of calories, and they “deserve” the treat.
This post-workout shake will refuel you and nourish you, without the excessive amount of calories.
#7. Metabolism Boosting Shake For Weight Loss
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Metabolism Boosting Smoothie (For Fat Loss)
This is a delicious and nutrient-dense metabolism boosting smoothie recipe you need in your life.
- Total Time: 5 minutes
- Yield: 1 1x
Ingredients
- 1 cup frozen pineapple
- 1/3 tsp matcha powder
- 1 tbsp almond butter (unsweetened)
- 1/4 tsp minced ginger root
- 2 tbsp Greek yogurt (unsweetened)
- 1 handful of spinach (washed)
- 1 cup almond milk (unsweetened)
Instructions
- To a high-speed blender, add the spinach and yogurt first, followed by the rest of the ingredients.
- Blend for 2-3 minutes, depending on how powerful your blender is.
- Serve and enjoy!
Notes
Best consumed straight away, however, you can take it with you on the go too.
- Prep Time: 2 minutes
- Cook Time: 3 minutes
- Category: Smoothie
- Cuisine: American
- Diet: Low Calorie
Nutrition
- Serving Size: 1 smoothie
- Calories: 220
- Sugar: 10g
- Fat: 10.1g
- Carbohydrates: 22.3g
- Fiber: 6.6g
- Protein: 10.2g
If you have a fast metabolism, you will burn more calories during rest.
Working out can speed your metabolism, but drinking this shake on top of that, will make your metabolism even faster!
Most people’s metabolism slows down when they are dieting. You want to do everything you possibly can to avoid this.
This is why exercising and consuming metabolism-boosting food is key to sustainable weight loss.
#8. Dates Shake For Weight Loss
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Dates Smoothie For Weight Loss
Try a Dates Smoothie for Weight Loss, a naturally sweet blend of dates with fiber-rich ingredients to help you feel full longer and support your weight loss goals.
- Total Time: 8 minutes
- Yield: 1 1x
Ingredients
- 1 medium-sized banana (peeled)
- 5–6 medium-sized dates (pitted)
- 1 tbsp oats
- 1 tbsp milled linseeds (flaxseeds)
- 1 cup almond milk (unsweetened)
- 1/4 tsp ground cinnamon
Instructions
- Soak the pitted dates in hot water for 5 minutes. Drain them after that.
- Add all the ingredients to a high-speed blender and blitz until smooth. For about 2-3 minutes.
- Serve and enjoy!
Notes
*For smoothie benefits, recipe notes, and more, scroll down!
- Prep Time: 5 minutes
- Cook Time: 3 minutes
- Category: Smoothie
- Cuisine: American
- Diet: Vegan
Nutrition
- Serving Size: 1 smoothie
- Calories: 346
- Sugar: 51g
- Fat: 6.5g
- Carbohydrates: 70.1g
- Fiber: 10.6g
- Protein: 5.8g
Dates are a great way to naturally sweeten your shakes or smoothies.
This protein shake is also made without bananas…just in case you don’t like them! It’s thick and delicious.
The shake is also great for giving you energy and aiding digestion.
Oh, and it’s also totally vegan-friendly too!
#9. High Protein Egg White Shake
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High Protein Egg White Smoothie
Power through your day with a high protein egg white smoothie, blending egg whites with your favorite fruits and flavors for a nutritious, muscle-building drink.
- Total Time: 7 minutes
- Yield: 1 1x
Ingredients
- 2 egg whites 100% pasteurized (or 3 boiled egg whites)
- 1–2 scoops of protein powder (depending on the scoop size or serving)
- 1/2 cup frozen banana slices
- 1 cup of frozen blueberries
- 1/2 cup of low-fat milk
Instructions
- Prepare the ingredients as described.
- To a blender, add the banana and egg whites first, followed by the rest of the ingredients.
- Blend for 2-3 minutes or until smooth.
- Pour into a cup or a portable bottle, and drink it.
Notes
*For smoothie benefits, recipe notes, and more, scroll down!
- Prep Time: 5 minutes
- Cook Time: 2 minutes
- Category: Smoothie, Protein Shake
- Cuisine: American
- Diet: Vegetarian
Nutrition
- Serving Size: 1 smoothie
- Calories: 451
- Sugar: 25.6g
- Fat: 5.5g
- Carbohydrates: 54g
- Fiber: 6.7g
- Protein: 45.3g
So this shake isn’t for everyone. Egg whites add creaminess and protein to the smoothies, but some people may find adding egg whites to their shakes a bit gross.
However, if you look at the biggest bodybuilders in the world, they all eat eggs, some even drink them raw.
Anyway, egg whites are low in calories and high in protein, making them ideal for weight loss.
Protein Shake FAQs:
Can I Use These Protein Shakes As Meal Replacements?
Yes, you can use these shakes as meal replacements. However, it's important to ensure they fit into a well-rounded diet to meet all your nutritional needs.
How Often Can I Consume These Protein Shakes?
For weight loss, you can enjoy these protein shakes 1-2 times a day, ideally as a meal replacement. I have personally successfully lost weight by drinking these shakes once per day, often for breakfast,
What Type Of Protein Powder Do You Recommend For These Shakes?
Choose a protein powder based on dietary preferences and tolerances. I personally like to stick with unsweetened and unflavoured protein powders. But plant-based options like pea, hemp, or soy protein are excellent for vegans or those with dairy sensitivities.