Knowing the best protein shakes for weight loss in women can help you reach your goal weight in no time by building or maintaining muscle, increasing your metabolism, and staying full with fewer calories.
But not all protein shakes are created equal as some contain added sugars, fillers, lots of preservatives, and empty calories. Knowing about the best weight loss protein shakes for women will help you spend money wisely and get and stay lean for life.
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How to Use Protein Shakes for Weight Loss
Studies show that protein is a nutrient that helps you maintain lean body mass, keeps you full for long time periods, and allows you to burn extra calories throughout the entire day.
Higher protein diets help reduce body fat so you can achieve the lean body you desire in no time .
When using protein shakes for weight loss, drink them in place of meals or between meals, depending on the quantity you drink and the calorie content of the shakes.
Weight loss calorie needs for women are usually about 1,200-1,500 calories per day. Studies show that consuming three meals plus two snacks daily is associated with a lower body mass index (BMI) and long term weight loss maintenance.
Depending on your individual calorie needs and meal plan, this might equate to eating three 300 to 350-calorie meals plus two 200-calorie snacks each day.
To use protein shakes for weight loss, drink them in place of a meal or choose a lower-calorie shake as a between-meal or post-workout snack. Adjust your portion size to meet calorie and weight loss goals. A good rule of thumb is to drink weight loss shakes for women containing about 200-300 calories each.
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What Are the Different Types of Protein Powder?
Various different protein powders are available for creating your own protein shakes at home. Examples include:
Whey- Casein
- Egg
- Soy
- Pea
- Hemp
- Rice
- Protein blends
The source of protein isn’t the only thing that differentiates between the numerous protein powders often used for homemade protein shakes.
- Protein concentrates contain mostly protein plus some carbohydrates and dietary fat.
- Protein isolates contain about 90-95% protein, after much of the carbohydrates and fat get removed.
- Protein hydrolysates provide partially broken down proteins that are absorbed more quickly by the body.
When choosing protein powder for making homemade protein shakes for weight loss in women, pick a powder that’s free from or low in added sugar, preservatives, and other fillers. Check the ingredient and nutrition facts label to learn more about what's in your favorite protein powder.
Weight Loss Protein Shake Recipes for Women
Use the following weight loss protein shake recipes for women when you want to drop excess weight, stay lean, or have a convenient meal or snack that's loaded with essential nutrients when you’re on the go.
For each of the weight loss shake recipes below, simply combine all ingredients in a blender and blend them together until the shake reaches a smooth consistency.
Ice is optional but can make your weight loss protein shake more refreshing!
#1 Coffee Mocha Protein Shake
This mocha weight loss protein shake recipe helps energize you first thing in the morning and fills you up without the extra calories. Ingredients in the recipe and nutritional information are as follows:
| CALORIES | PROTEIN | CARBOHYDRATES | FAT | |
| 1 Scoop
Chocolate protein powder |
100 calories | 25 grams | 1 gram | 0 grams |
| 2 Cups
Unsweetened chocolate almond milk |
80 calories | 2 grams | 4 grams | 6 grams |
| 1/2 Cup
Black coffee |
2 calories | 0 grams | 0 grams | 0 grams |
| 2 Teaspoons
Unsweetened cocoa powder
|
8 calories | 0 grams | 2 grams | 0 grams |
| To taste
Stevia |
0 calories | 0 grams | 0 grams | 0 grams |
| 1 Handful
Ice cubes |
NA | NA | NA | NA |
| TOTALS | 190 calories | 27 grams | 7 grams | 6 grams |
#2 Matcha Green Tea Protein Shake
This matcha green tea protein smoothie recipe gives you the boost of energy you desire from fat-burning caffeine, and antioxidants in it help fight chronic diseases and aging. The ingredients and nutritional information are as follows:
| CALORIES | PROTEIN | CARBOHYDRATES | FAT | |
| 1 Scoop
Vanilla protein powder |
100 calories | 25 grams | 1 gram | 0 grams |
| 2 Cups
Unsweetened plain almond milk |
60 calories | 2 grams | 2 grams | 5 grams |
| 2 Teaspoons
Matcha green tea powder |
20 calories | 0 grams | 1 gram | 0 grams |
| 1/2 Teaspoon
Vanilla extract
|
6 calories | 0 grams | 0 grams | 0 grams |
| 1/8 Cup
Avocado |
30 calories | 0 grams | 2 grams | 3 grams |
| 1/2 Cup
Raw spinach |
3 calories | 0 grams | 1 gram | 0 grams |
| To taste
Stevia |
0 calories | 0 grams | 0 grams | 0 grams |
| 1 Handful
Ice cubes |
NA | NA | NA | NA |
| TOTALS | 219 calories | 27 grams | 7 grams | 8 grams |
#3 Chocolate Peanut Butter Protein Shake
Weight loss shakes don’t have to taste boring or bland. This chocolate peanut butter weight loss protein shake for women is as delicious as it is nutritious! Ingredients and nutrition information include:
| CALORIES | PROTEIN | CARBOHYDRATES | FAT | |
| 1 Scoop
Chocolate protein powder |
100 calories | 25 grams | 1 gram | 0 grams |
| 2 Cups
Unsweetened plain almond milk |
60 calories | 2 grams | 2 grams | 5 grams |
| 1 Teaspoon
Unsweetened cocoa powder |
4 calories | 0 grams | 1 gram | 0 grams |
| 1/2 Tablespoon
Peanut butter
|
45 calories | 2 grams | 2 grams | 4 grams |
| 1 Handful
Ice cubes |
NA | NA | NA | NA |
| TOTALS | 209 calories | 29 grams | 6 grams | 9 grams |
#4 Thin Mint Protein Shake
This thin mint weight loss protein shake recipe is refreshing, and will curb your sweet tooth and appetite when weight loss for women is your goal. The ingredients and nutrition facts include:
| CALORIES | PROTEIN | CARBOHYDRATES | FAT | |
| 1 Scoop
Chocolate protein powder |
100 calories | 25 grams | 1 gram | 0 grams |
| 2 Cups
Unsweetened plain almond milk |
60 calories | 2 grams | 2 grams | 5 grams |
| 1 Teaspoon
Unsweetened cocoa powder |
4 calories | 0 grams | 1 gram | 0 grams |
| 1/2
Banana
|
53 calories | 1 gram | 13 grams | 0 grams |
| 1 Teaspoon
Peppermint extract |
0 calories | 0 grams | 0 grams | 0 grams |
| 1 Handful
Ice cubes |
NA | NA | NA | NA |
| TOTALS | 217 calories | 28 grams | 17 grams | 5 grams |
#5 Cherry Almond Protein Shake
Change things up with this cherry almond protein shake recipe when you’re in the mood for something that's sweet, energizing, and loaded with fiber and other essential nutrients. The ingredients and nutritional facts are as follows:
| CALORIES | PROTEIN | CARBOHYDRATES | FAT | |
| 1 Scoop
Vanilla protein powder |
100 calories | 25 grams | 1 gram | 0 grams |
| 2 Cups
Unsweetened plain almond milk |
60 calories | 2 grams | 2 grams | 5 grams |
| 1/4 Cup
Pitted cherries |
24 calories | 0 grams | 6 grams | 0 grams |
| 1/2 Tablespoon
Almond butter
|
49 calories | 2 grams | 2 grams | 4 grams |
| 1 Handful
Ice cubes |
NA | NA | NA | NA |
| TOTALS | 233 calories | 29 grams | 11 grams | 9 grams |
#6 Banana Bread Protein Shake
The nutmeg in this banana bread protein shake recipe adds a boost of flavor to an already mouth-watering meal replacement. Try it for yourself and watch the weight melt off! The ingredients and nutrition facts include:
| CALORIES | PROTEIN | CARBOHYDRATES | FAT | |
| 1 Scoop
Vanilla protein powder |
100 calories | 25 grams | 1 gram | 0 grams |
| 1 Cup
Unsweetened plain almond milk |
30 calories | 1 gram | 1 gram | 3 grams |
| 1/2
Small banana |
45 calories | 1 gram | 12 grams | 0 grams |
| 1/2 Container
Plain low-fat Greek yogurt |
73 calories | 10 grams | 4 grams | 2 grams |
| 1/4 Teaspoon
Ground nutmeg
|
0 calories | 0 grams | 0 grams | 0 grams |
| Dash
Splenda |
0 calories | 0 grams | 0 grams | 0 grams |
| 1 Handful
Ice cubes |
NA | NA | NA | NA |
| TOTALS | 248 calories | 37 grams | 18 grams | 5 grams |
#7 Pumpkin Spice Protein Shake
Try this pumpkin-flavored weight loss protein shake recipe in the Fall or any time of year to spice things up a bit. Ingredients and nutritional facts are below:
| CALORIES | PROTEIN | CARBOHYDRATES | FAT | |
| 1 Scoop
Vanilla protein powder |
100 calories | 25 grams | 1 gram | 0 grams |
| 2 Cups
Unsweetened plain almond milk |
60 calories | 2 grams | 2 grams | 5 grams |
| 1/4 Cup
Pumpkin puree |
20 calories | 1 gram | 5 grams | 0 grams |
| 1/2 Teaspoon
Vanilla extract
|
6 calories | 0 grams | 0 grams | 0 grams |
| 1 Teaspoon
Pumpkin pie spice
|
5 calories | 0 grams | 1 gram | 0 grams |
| Dash
Splenda |
0 calories | 0 grams | 0 grams | 0 grams |
| 1 Handful
Ice cubes |
NA | NA | NA | NA |
| TOTALS | 191 calories | 28 grams | 9 grams | 5 grams |
#8 Triple Berry Protein Shake
Get in your daily dose of antioxidants with this nutritious triple berry weight loss protein shake recipe! The ingredients and nutritional information include the following:
| CALORIES | PROTEIN | CARBOHYDRATES | FAT | |
| 1 1/2 Scoops
Vanilla protein powder |
150 calories | 38 grams | 2 grams | 0 grams |
| 2 Cups
Unsweetened plain almond milk |
60 calories | 2 grams | 2 grams | 5 grams |
| 1/8 Cup
Strawberries |
7 calories | 0 grams | 2 grams | 0 grams |
| 1/8 Cup
Blueberries
|
11 calories | 0 grams | 3 grams | 0 grams |
| 1/8 Cup
Raspberries
|
8 calories | 0 grams | 2 grams | 0 grams |
| 1 Handful
Ice cubes |
NA | NA | NA | NA |
| TOTALS | 236 calories | 40 grams | 11 grams | 5 grams |
You can adjust portion sizes as needed to increase or decrease the calorie content of your shake, based on your weight loss meal plan. For example, you might consume a 300-calorie shake for a meal replacement or a 200-calorie protein drink as a between-meal snack.
Ready to Drink Weight Loss Protein Shakes for Women
If you’re seeking convenience over a homemade protein shake when you’re on the go, consider these ready-to-drink weight loss protein shakes you can consume between or in place of meals! The brands mentioned below often provide protein in powder form in addition to their ready-to-drink shakes.
#1 Vega Protein Nutrition Shakes
Try a ready-to-drink Vega protein nutrition shake to meet a large percentage of your daily nutritional needs in single shake! The nutrition breakdown for the vanilla-flavored shake is as follows:
- Calories: 170
- Protein: 20 grams
- Carbohydrates: 13 grams
- Fat: 5 grams
Vega protein shakes are entirely plant-based, contain greens and fiber, provide omega-3 fatty acids, and are available in chocolate flavor as well. They are gluten-free and non-GMO.
#2 Orgain Organic Protein Shakes
Another plant-based protein shake to add to your list of ready-to-drink weight loss shakes for women is a vegan Orgain protein shake. Nutrition information for the chocolate flavor includes:
- Calories: 150
- Protein: 21 grams
- Carbohydrates: 15 grams
- Fat: 5 grams
Orgain ready-to-drink protein shakes are also available in vanilla bean flavor. They are USDA organic, entirely plant-based, gluten-free, and soy-free.
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#3 Grass Fed Iconic Protein Shakes
Grass fed Iconic protein shakes are made with grass-fed cow’s milk and are non-GMO, lactose-free, soy-free, gluten-free, and free from hormones, pesticides, and artificial ingredients. The nutrition facts for the coconut matcha Iconic protein shake include:
- Calories: 130
- Protein: 20 grams
- Carbohydrates: 8 grams
- Fat: 2 grams
Additional flavors available are vanilla, chocolate, turmeric ginger, unflavored, and numerous others.
#4 Owyn Nutrition Shakes
Owyn ready-to-drink protein shakes are made of 100% plant based protein that deliver all essential amino acids to enhance muscle recovery after workouts and aid in weight loss. These drinks are an excellent source of omega-3 fats and greens, and are free from artificial ingredients and eight popular food allergens. Nutritional facts for a bottle of the vanilla-flavored Owyn drink are as follows:
- Calories: 180
- Protein: 20 grams
- Carbohydrates: 11 grams
- Fat: 7 grams
Additional flavors include chocolate, strawberry, coffee, turmeric, and cookies and cream.
#5 Fairlife Core Power Protein Shakes
Fairlife protein drinks combine the perfect blend of protein, carbohydrates, fats, vitamins, and minerals. These shakes fill you up for hours without the extra calories. While made from pasturized cow's milk, Fairlife ready-to-drink shakes are lactose free and gluten free. Nutrition facts for the chocolate flavor are as follows:
- Calories: 170
- Protein: 26 grams
- Carbohydrates: 8 grams
- Fat: 5 grams
Additiona flavors available include vanilla, banana, strawberry banana, and elite chocolate, which contains more calories and protein than the other drinks and works well as a meal replacement.
#6 EVOLVE Protein and Greens Shakes
EVOLVE protein and greens shakes are made with high-quality pea protein and vegetable juices. They are non-GMO, dairy-free, soy-free, gluten-free, and are loaded with vitamins, minerals, and omega-3 fatty acids. Nutritional information for the EVOLVE mixed berry and beet protein drink is as follows:
- Calories: 160
- Protein: 20 grams
- Carbohydrates: 19 grams
- Fat: 2 grams
EVOLVE protein and greens shakes are also available in carrot ginger flavor or traditional protein shake flavors (vanilla, chocolate, and mocha) that are higher in fiber.
#7 Apres Protein Shakes
Apres protien shakes are entirely plant-based and non-GMO, soy-free, gluten-free, and dairy-free. Nutrition information for the mint chocolate flavor is a follows:
- Calories: 180
- Protein: 14 grams
- Carbohydrates: 14 grams
- Fat: 8 grams
These drinks are also a source of fiber and contain more heart-healthy fats than traditional protein drinks, which boosts satiety for weight loss in women.
Putting the Pieces Together
When seeking the best weight loss protein shakes for women, you have numerous options. Use protein shakes as meal replacements or between-meal snacks, especially after workouts.
Keep your total calorie intake within 1,200-1,500 calories daily (up to 1,800 calories if you’re very active) as part of a weight loss and fat loss plan for women.
Don't forget to take the best dietary supplements for women to optimize your health and energy levels!
Sign up for the Fit Mother Project 30X (FM30X) today to receive custom meal plans, menus, recipes, fat-burning workouts, and motivational support from health experts.
To find out what FM30X is like risk-free, try the FREE 3-day weight loss jump start kit and receive a free metabolism-boosting workout, free meal plan, and free email coaching support from world-renowned Dr. Anthony Balduzzi. Give it a try today!
Erin Coleman, R.D.
Writer, The Fit Mother Project
Erin is registered dietitian who earned a nutritional science degree from the University of Wisconsin-Madison, where she worked as a health educator for the department of internal medicine. As a registered dietitian at Life Time Fitness, Erin helped clients achieve their body composition and weight goals. Her published work appears on hundreds of health, fitness, nutrition, and medical websites – including doctors’ offices, rehab centers, urgent care clinics, and hospitals.
