4 Easy Protein Shake Recipes to Lose Weight
Whether you do Orangetheory, Peloton, F45, powerlifting, CrossFit, Olympic lifting, running, biking, barre, skiing, swimming, or flying, protein is essential to making the most of your training.
Protein shakes can be delicious and fun, helping you get much-needed protein after a workout while being quick to make and easy to digest.
I’m sharing four of my favorite protein shake recipes to lose weight and meet your fitness goals!
Key Takeaways:
Common questions about protein, weight loss, and working out.
Tips to add protein shakes to your routine.
My favorite protein shake recipes to lose weight.
How much protein do you need?
The Academy of Nutrition and Dietetics recommends 0.73 grams of protein per pound of body weight for anyone doing endurance or resistance training to build and maintain lean body mass. For a 150 lb person, that would be about 110 grams of protein per day. If you are trying to lose weight, I recommend getting a little more than this if you can.
It’s important to have more protein when you’re losing weight because your body has a higher need for protein during fat loss. Also, if you don’t eat enough protein, your body can break down your muscle to get the protein you need. Over time, this can lead to a slower metabolism, and also it’s just probably not the look you’re going for!
Do you need protein right after a workout?
We used to think this was a MUST, but new research shows that if you have enough protein before your workout, eating right after isn’t always necessary. That being said, many people don’t eat before a workout because of nausea or stomach distress, so eating after can be a good idea.
Why a protein shake?
They are quick, digest easily since they are already partially broken down, and are pretty inexpensive. Most protein powders run around $1 a scoop, meaning that the recipes below will run you about $2 for a serving with 30g of protein or more. That’s a good value!
What Makes a Protein Shake Weight-Loss Friendly?
It’s super easy to accidentally add too many ingredients to your protein shakes, making them high in calories. Protein shakes should be between 200-400 calories, depending on your goals.
These are the key ingredients you should have in your protein shakes:
High-quality protein
Healthy fats (but not too much as these tend to be higher in calories!)
Fiber
This makes them filling while keeping the calories in check. Focus on adding nutritious ingredients to your protein shakes.
These are the ingredients you want to avoid to meet your weight loss goals:
Protein powders high in sugar
Fruit juice
Sweetened yogurt
These ingredients add unnecessary sugar and calories to your protein shakes. Keep your protein shakes for weight loss simple and effective.
3 Tips for Making Weight-Loss Shakes Work for You
1. When to Drink Them
Protein shakes for weight loss are great to have for breakfast, after a workout, or as a snack. I wouldn't necessarily use them as a meal replacement, but they can keep you full for much longer than a bag of chips.
2. Portion Control
Again, portions can get out of hand very quickly when you’re just dumping things into a blender! Be intentional about how much of each ingredient you add by measuring them.
3. Meal Prep
Busy days are when we tend to reach for something convenient. Make that your protein shakes! Prep your ingredients in a freezer bag and add it all to the blender when you’re ready to make it. You can also save time by washing and cutting fruits and veggies to add to your protein shake.
My Favorite Protein Shake Recipes to Lose Weight
Are you ready for my favorite protein shakes for weight loss? These are my go-to recipes that I make all the time!
Key Lime Protein Shake
It can be hard to find a good fruity shake without a ton of carbs. This is one I LOVE, especially if you crumble a graham cracker on top. You can get Key Lime Juice at your regular grocery store, but it’s usually in the aisle, not the produce department.
Berry Protein Shake
My go to - I have this shake a lot! The key to a good thick shake is to make sure all your components are frozen, don’t use ice, and add just enough liquid to blend.
Pumpkin Spice Protein Shake
If you love fall, you’ll love this shake! As a bonus, there’s a serving of veggies hidden inside for extra nutrients.
Which of These Protein Shake Recipes to Lose Weight Will You Try First?
Protein shakes are one of my favorite ways to help my clients meet their weight loss goals. They’re nutritious, yummy, high in protein, and convenient for the busiest of days.
Try them out and tag me on Instagram with your creations!
If you liked these ideas, check out my 10-minute dinners or 10-minute breakfast blog posts and follow me on Instagram for more recipes.
