12 Best Protein Shakes for Weight Loss of 2026

The 12 Best Protein Shakes for Weight Loss in 2026, Tested and Reviewed by Registered Dietitians

Protein plays many vital roles in our bodies, serving as an essential nutrient for our muscles, tissues, immune health, and metabolism. Plus, getting more protein may help with weight loss. "Protein is a key nutrient for promoting fullness and satisfaction, which can make it easier to manage appetite and reduce overeating," said Alexia Zolis, RD, founder of The Healthy Living RD based in Toronto, Canada.

Ideally, we get more protein by eating protein-rich foods. But that's not possible for all of us, which is where trying protein shakes can help. Tracy Colin, RDN, from My Food, My Choice Nutrition in New Brunswick, New Jersey, said that protein shakes are convenient, but they're “tools — not magic bullets.“ They're most effective when used with balanced meals, physical activity, and a sustainable plan. "When used wisely, they can absolutely support weight loss while helping people feel satisfied and energized," said Colin.

Choosing the right protein shake can feel daunting, since there are so many option — and they have various protein amounts, protein types, and additional ingredients. To help you choose, we talked with experts on what to look for in a protein shake or powder, and we rounded up the best protein shakes for weight loss. Below, you'll find our favorite choices that we tested to help you on your weight loss journey.

Our Top Picks for Protein Shakes for Weight Loss

Best Vegan Protein Shake

Evolve Plant-Based Protein Shake

$29.06 at Amazon
$30.59Now 5% Off

Pros

  • Vegan, gluten-free, and non-GMO
  • No artificial flavors, colors, or sweeteners
  • 10 grams (g) of fiber and 140 calories per serving
  • 5 flavor options
  • Good source of iron 

    Cons

    • Includes 4 g of added sugars
    • Those with allergies should know this product contains soy

    Key Specs

    • Form: Ready-to-drink shake
    • Serving size: 1 carton — 330 milliliters (mL)
    • Protein source: Pea protein isolate
    • Amount of protein per serving: 20 g
    • Dietary considerations: Gluten-free, vegan, non-GMO

    We like Evolve's Plant-Based Protein Shake because it's a vegan option with 20 g of protein only 140 calories per serving. It also has no artificial flavors, colors, or sweeteners. “For someone looking for a non-dairy protein drink, I would point them in this direction,” said Brittany Scanniello, RD, a fitness and sports-nutrition writer. “The flavor notes were subtle, but present. I didn't taste the sweetener as much as I have in other protein shakes.”

    One factor that makes these shakes more filling is the 10 g of fiber. Dietary fiber is important for digestive and heart health, but it may also help with weight loss. In one study, increased fiber intake was found to promote weight loss.

     Just note that this shake contains 4 g of sugar.

    Best Allergy-Friendly Protein Shake

    OWYN Protein Shake

    $6.99 at Amazon
    $7.97Now 12% Off

    Pros

    • Free from the top nine allergens
    • Third-party tested
    • Contains more than 500 mg of omega-3s from organic flax oil
    • 3 g of fiber per serving
    • Vegan, gluten-free, and soy-free 

      Cons

      • Contains added sugar
      • Contains gum blend and sunflower lecithin 

      Key Specs

      • Form: Ready-to-drink shake
      • Serving size: 1 carton (330 mL)
      • Protein source: Pea protein, organic pumpkin-seed protein
      • Amount of protein per serving: 20 g
      • Dietary considerations: Vegan, gluten-free, soy-free
      This protein shake is an excellent choice for individuals looking to boost their protein intake for weight loss while making their product safe for many with food intolerances and allergies. OWYN utilizes third-party testing for every batch of finished products to ensure they are free from the top nine most common food allergens (dairy, eggs, fish, shellfish, tree nuts, peanuts, wheat, soy, and sesame), allowing those with allergies to feel more confident choosing this shake.

      "I felt this was a very sufficient snack," said Scanniello. "I didn't even finish the bottle at times and still felt very satisfied until mid-day." She added, "I like the protein blend vs being 100% one ingredient — I find this to help with tolerability for those that can't handle 100% pea."

      In addition to vegan protein, this shake also provides 3 g of dietary fiber per serving and more than 500 milligrams (mg) of alpha-linolenic acid (ALA) per bottle, which is an essential fatty acid that may have cardiovascular benefits.

      Adults require between 1.1-1.6 g per day of ALA.

       Buyers may want to take note that this product contains 4 g of added sugars per serving, and the ingredients include gum blend and sunflower lecithin, which could cause digestive upset for some. 
      protein powder

      Best Vegan Protein Powder

      Kos Organic Superfood Plant Protein

      Pros

      • Vegan, organic, and gluten-free
      • 3 g of dietary fiber per serving
      • Multiple flavors available
      • Fortified with vitamins and minerals

        Cons

        • Those with allergies should know it contains coconut
        • Contains added sugars 

        Key Specs

        • Form: Powder
        • Serving size: 2 scoops
        • Protein source: A blend of pea protein, flaxseed, chia seed, pumpkin seed, quinoa
        • Amount of protein per serving: 20 g
        • Dietary considerations: Organic, vegan, gluten-free, non-GMO

        We like Kos Organic Superfood Plant Protein because it's vegan, organic, and made with a blend of plant-based protein sources. It's sweetened naturally with monk fruit extract, stevia leaf extract, and coconut sugar, and it has no artificial flavors or colors.

        “This is one of my favorite plant-based powders flavor-wise — plus, my kids approve of it,” said health writer Caitlin Beale, RDN. “We mixed it with a fruit smoothie (mango, banana, almond milk), and it tasted good — added flavor without overpowering the smoothie and blended easily.”

        The serving size of two scoops might feel like a lot to work into a beverage, but the scoops include more than just protein. Each 160-calorie serving also contains 3 g of dietary fiber and a superfood blend for extra nutrients, although it's unclear how much of each superfood the product contains.

        Of note, the added coconut milk and coconut sugar make this product unsafe for those with allergies to the fruit. The coconut milk also adds 4 g of saturated fat per serving. But for those without an allergy, the coconut milk adds creaminess to this protein option.

        protein shake

        Best High-Protein Plant-Based Protein Shake

        Koia Elite Plant-Based Protein Shake

        Pros

        • Vegan, non-GMO, and gluten-free
        • 32 g of protein per serving
        • 6 g of fiber
        • No artificial sweeteners

          Cons

          • 4 g of added sugars
          • High in sodium

          Key Specs

          • Form: Ready-to-drink shake
          • Serving size: 1 bottle — 12 fluid ounces (fl oz)
          • Protein source: Pea protein
          • Amount of protein per serving: 32 g
          • Dietary considerations: Vegan, non-GMO, gluten-free

          Koia Elite Plant-Based Protein Shake has the highest amount of protein per serving of all the shakes we tried at 32 g per bottle. And its calorie count (210) still makes this drink appropriate to use as a snack or alongside a small meal. Plus, it's gluten-free, vegan, and contains 6 g of fiber per serving. The fiber potentially helps its staying power, keeping you full for longer.

          “Compared [with] other protein drinks I’ve tried (Kate Farms, Orgain, Vital Proteins, Slate), this one is much creamier, has a more-natural flavor without the artificial aftertaste, and I like that it uses avocado oil for a smoother texture and healthy fat source,” said Beale.

          One drawback is that the shakes have 360 mg of sodium per serving, so this option might not be right for anyone who needs to limit their sodium intake.

          Best Soy Protein Shake

          Soylent Ready-to-Drink Meal

          $48 at Amazon

          Pros

          • Vegan and gluten-free
          • Appropriate as a meal replacement, with 400 calories
          • Contains 39 vitamins and minerals
          • 1,000 mg of omega-3 fatty acids per serving 

            Cons

            • Not appropriate for those with soy allergies
            • High in fat, with 24 g of fat (2.5 g of saturated fat)
            • Contains sucralose and 1 g of added sugar

            Key Specs

            • Form: Ready-to-drink shake
            • Serving size: 1 bottle (414 mL)
            • Protein source: Soy protein isolate
            • Amount of protein per serving: 20 g
            • Dietary considerations: Vegan, gluten-free

            We like that this vegan, ready-made shake has well-rounded nutrients and is made with soy protein. That’s a complete protein source and a good alternative for anyone who doesn't like pea protein–based shakes.

            “I think the flavor and texture are way better than other vegan proteins I've tried,” said nutrition writer Tori Martinet, RD. “I really love that it managed to be a vegan protein without tasting like it.”

            At 400 calories per bottle, this shake is more of a meal than a snack for most people. So it's a good option if your strategy is to drink a shake in place of a meal for weight loss. Each shake contains a broad range of 39 vitamins and minerals without providing excessive amounts — only 15 to 20 percent of the daily value of each. Notably, Soylent Complete also has 1,000 mg of omega-3 fatty acids in the ALA form, found in its canola and sunflower oils.

            Best Juice-Flavored Protein Powder

            Oath Nutrition Clear Protein Powder

            $40 at Amazon
            $44.99Now 11% Off

            Pros

            • Nine unique flavors available
            • Light texture
            • High-quality protein source
            • No added sugar

              Cons

              • Not appropriate for those with milk allergies, coconut allergies, or vegan diets
              • Contains an artificial sweetener: sucralose

              Key Specs

              • Form: Powder
              • Serving size: 1 scoop
              • Protein source: Whey protein isolate
              • Amount of protein per serving: 20 g
              • Dietary considerations: Grass-fed whey

              If you're tired of milky protein options, consider this protein powder that mixes into a juice-like drink. Oath Nutrition's Clear Protein Powder comes in unique flavor options, including Coconut Colada, Frosty Lemonade, and Kiwi Strawberry. The powder contains 20 g of whey protein isolate and only 100 calories per serving. Unlike creamier whey protein options, the whey protein in this powder is ultra-filtered to create a lighter texture and mouthfeel.

              “Wow, just wow. These are the perfect amount of sweet, not chalky. Good and solid flavor — I would say that it’s a total fruit juice taste,” said health writer Raki Swanson. “I don’t know if it is the ‘clear’ protein or what, but you don’t taste the protein at all, which is amazing.”

              Of note: This product contains coconut and milk, so avoid it if you have a coconut or milk allergy.

              Best Protein Water

              Ready Protein Water

              $27.35 at Amazon
              $37.99Now 28% Off

              Pros

              • Seven flavors to choose from
              • Smooth and easy to drink
              • No artificial flavors or added sugars
              • Third-party tested 

                Cons

                • Not appropriate for those with milk allergies or vegan diets
                • Small amounts of electrolytes, so not as hydrating as other electrolyte drinks

                Key Specs

                • Form: Ready-to-drink bottle
                • Serving size: 1 bottle (16.9 fl oz)
                • Protein source: Whey protein isolate
                • Amount of protein per serving: 20 g
                • Dietary considerations: Gluten-free, NSF Certified for Sport

                Unlike many protein shakes, which are creamy or milk-like, Ready Protein Water feels more like a flavored water with a thin texture and 20 g of high-quality whey protein isolate. It's low in calories, with only 90 calories per bottle, and it’s sweetened with monk fruit extract and stevia, not sugar. As a testament to their quality, these protein waters are National Sanitation Foundation (NSF) Certified for Sport. This means that they're screened for nearly 300 banned substances and tested to ensure that their ingredients match the label.

                “I did enjoy the taste a lot. It was refreshing — not too much of a sweetness,” said Swanson. “I didn’t think I was drinking protein water with this; it felt like and tasted like more of a rehydration water that did have some protein in it.”

                Although this protein water is advertised for hydration, it contains just small amounts of the five electrolytes inside each bottle: sodium, calcium, magnesium, potassium, chloride, and bicarbonate. So it might not be the most effective hydration source for heavy sweaters or exercisers. 

                protein powder

                Best Flavored Whey Protein Powder

                Thorne Whey Protein Isolate

                Pros

                • Third-party tested for safety and accuracy
                • 21 g of protein in one scoop
                • High-quality protein source
                • 2 flavor options: vanilla and chocolate 

                  Cons

                  • Not appropriate for those with milk allergies or vegan diets
                  • Contains added sugar
                  • Pricey

                  Key Specs

                  • Form: Powder
                  • Serving size: 1 scoop
                  • Protein per serving: 21 g
                  • Protein source: Whey protein isolate
                  • Dietary considerations: NSF Certified for Sport, gluten-free

                  Thorne's Whey Protein Isolate powder is an excellent choice for anyone looking for a flavored, high-quality whey protein powder to mix easily into shakes, smoothies, or other liquids. We like that this product is third-party tested for quality and safety by NSF, so you can feel comfortable that the product contains what the label says.

                  “Thorne protein powder is a premium, NSF Certified for Sport–option that tastes great in smoothies or on its own with most liquids, making it a versatile option to meet your protein goals,” said Beale. “I liked both flavors, and I think this is my new favorite protein powder.”

                  While this is a high-quality protein option, it has a few extra ingredients. These include two types of gums to help with texture, a small amount of cane sugar with 1 g of added sugar per serving, and some stevia. Each scoop also contains small amounts of bromelain and papain, which are enzymes that help you digest protein.

                  Best Unflavored Whey Protein Powder

                  Now Sports Whey Protein Isolate

                  $30.11 at Amazon
                  $39.99Now 25% Off

                  Pros

                  • 25 g of protein in 1 scoop
                  • High-quality protein source
                  • Versatile — can be mixed into many different foods and drinks
                  • Third-party tested by Informed Sport
                  • Simple ingredient list 

                    Cons

                    • Not appropriate for those with milk allergies or vegan diets 

                    Key Specs

                    • Form: Powder
                    • Serving size: 1 scoop
                    • Protein per serving: 25 g
                    • Protein source: Whey protein isolate
                    • Dietary considerations: Non-GMO, Informed Sport Certified

                    We like Now Sports Whey Protein because it has 25 g of high-quality protein in just one scoop, without any added flavors or colors. It also has a simple ingredient list. This protein powder is Informed Sport Certified, which means that it's third-party tested for banned substances, ensuring safety and quality for anyone — from those wanting to increase protein for weight loss to serious athletes.

                    This unflavored protein mixes easily into any flavor of beverage or smoothie, or in prepared foods like oatmeal or healthy baked goods. “Since it's unflavored, I enjoyed the fact that this powder didn't take any taste away from my smoothie and blended easily,” said Beale. “I was pretty shocked at how little I could taste it even in a glass of water.”

                    Best Protein Powder for Coffee Lovers

                    Chike Protein Iced Coffee

                    $29.69 at Amazon
                    $34.95Now 15% Off

                    Pros

                    • Contains 150 mg of caffeine per serving
                    • No added sugar
                    • No artificial colors or flavors
                    • Wide flavor variety 

                      Cons

                      • Contains sucralose, an artificial sweetener
                      • Not appropriate for those with milk allergies or vegan diets 

                      Key Specs

                      • Form: Powder
                      • Serving size: 2 scoops
                      • Protein source: Whey protein concentrate, whey protein isolate
                      • Amount of protein per serving: 20 g
                      • Dietary considerations: Gluten-free, vegetarian
                      If you love coffee and want to start a protein shake habit for potential weight loss, try this iced coffee protein from Chike. Each two-scoop serving has 20 g of high-quality whey protein and 150 mg of caffeine. That’s about the amount of caffeine in a 12-oz cup of coffee or two shots of espresso.

                       

                      These coffee protein powders are available in a wide variety of sweetened flavors, such as vanilla, mocha, caramel, and chocolate peanut butter, making them ideal for people who enjoy sweet iced coffees. Flavored coffees from a typical coffee shop generally have a lot of added sugar, while these shakes skip the added sugar entirely.

                      “I loved the flavor and texture. It's so close to an actual iced coffee; it feels more like a treat than a supplement,” said editor and writer Katie Tuttle. “This protein powder comes as close as anything else I've tried to an iced coffee, especially when mixed with milk or almond milk.”

                      One downside is that these are sweetened with sucralose, an artificial sweetener that some people might prefer to avoid. 

                      protein shake

                      Best Protein Shake With Collagen

                      Vital Proteins Collagen & Protein Shake

                      Pros

                      • Contains added collagen
                      • No artificial sweeteners
                      • No added sugar
                      • Convenient, ready-to-drink form

                        Cons

                        • Not appropriate for those with milk allergies or vegetarian or vegan diets
                        • Only comes in one flavor: chocolate

                        Key Specs

                        • Form: Ready-to-drink shake
                        • Serving size: 1 carton (325 mL)
                        • Protein source: Milk protein concentrate and collagen peptides
                        • Amount of protein per serving: 30 g
                        • Dietary considerations: Gluten-free
                        We like this protein shake for its convenience for use on the go and because it contains 30 g of protein, including 10 g of added collagen for people interested in the benefits of both. Aside from adding some additional protein to this drink, collagen has many potential health benefits, such as supporting skin, bone, and joint health.

                         Another plus is that it's free from artificial sweeteners, colors, or flavors.

                        This shake works well for someone who wants a simple protein and collagen shake and not a complete meal replacement. “Since it’s only 160 calories, it isn’t enough to stand in as a meal replacement (low in carbohydrates, healthy fats, [and] fiber), so it works best as a snack or post-workout when a meal isn’t too far away,” said Beale. “The taste is very neutral. I think it has an easy-to-drink flavor and consistency.” While we liked the chocolate flavor, it's the only available option at this time. Those with milk allergies or those following a vegetarian or vegan diet should note that this product is made from milk protein concentrate and comes from a bovine source.

                        Chobani 30g Protein Drink Vanilla Ice Cream 14 fl oz

                        Best Yogurt Protein Smoothie

                        Chobani 30G Protein Drinks

                        Pros

                        • Protein from real foods
                        • No added sugar
                        • No artificial sweeteners, flavors, or preservatives
                        • 3 flavor options

                          Cons

                          • Not appropriate for those with milk allergies or vegan diets
                          • Needs to be refrigerated

                          Key Specs

                          • Form: Yogurt drink
                          • Serving size: 1 bottle (14 fl oz)
                          • Protein source: Greek yogurt
                          • Amount of protein per serving: 30 g
                          • Dietary considerations: Lactose-free, gluten-free

                          Chobani's 30G Protein yogurt drinks are an excellent option for those who want to increase protein with a more food-based choice, as the protein source is just low-fat Greek yogurt. Aside from providing 30 g of protein, each drink has a few other essential nutrients, like 25% of the daily value for calcium and 100% of the daily value for vitamin B12. We also like that these shakes are a natural source of probiotics since they're made with cultured yogurt, which makes the shakes good for gut health and immunity.

                          They come in three flavors — mixed berry vanilla, strawberries and cream, and peaches and cream — so you can rotate options. Plus, there's no added sugar.

                          “I tried this both as a snack and part of my breakfast, but I like this enough that I've started adding it to my breakfast every morning now,” said editorial director Simone Scully. “Honestly, this is the least protein drink–like of all the ones I tried. It really does feel like a yogurt drink, and you don't feel like you're drinking a shake.”

                          Comparison Table

                          Superlative
                          Form
                          Serving Size
                          Protein Source
                          Amount of Protein (g)
                          Dietary Considerations
                          Best Vegan Shake
                          Ready-to-drink shake
                          1 carton (330 mL)
                          Pea protein isolate
                          20
                          • Gluten-free
                          • Vegan
                          • Non-GMO
                          Best Allergy-Friendly
                          Ready-to-drink shake
                          1 carton (330 mL)
                          Pea protein, organic pumpkin seed protein
                          20
                          • Vegan
                          • Gluten-free
                          • Soy-free
                          Best Vegan Powder
                          Powder
                          2 scoops
                          Pea protein, flaxseed, chia seed, pumpkin seed, quinoa 
                          20
                          • Organic
                          • Vegan
                          • Gluten-free
                          • Non-GMO
                          Best High-Protein Plant-Based
                          Ready-to-drink shake
                          1 bottle (12 fl oz)
                          Pea protein
                          32
                          • Vegan
                          • Non-GMO
                          • Gluten-free
                          Best Soy Protein Shake
                          Ready-to-drink shake
                          1 bottle (414 mL)
                          Soy protein isolate
                          20
                          • Vegan
                          • Gluten-free
                          Best Juice-Flavored 
                          Powder
                          1 scoop
                          Whey protein isolate
                          20
                          • Grass-fed whey
                          Best Protein Water
                          Ready-to-drink protein water
                          1 bottle (16.9 fl oz)
                          Whey protein isolate
                          20
                          • Gluten-free
                          • NSF Certified for Sport
                          Best Flavored Whey Protein Powder
                          Powder
                          1 scoop
                          Whey protein isolate
                          21
                          • Gluten-free
                          • NSF Certified for Sport
                          Best Unflavored Whey Protein Powder
                          Powder
                          1 scoop
                          Whey protein isolate
                          25
                          • Non-GMO
                          • Informed Sport Certified
                          Best Protein Powder for Coffee Lovers
                          Powder
                          2 scoops
                          Whey protein concentrate, whey protein isolate
                          20
                          • Gluten-free
                          • Vegetarian
                          Best Shake With Collagen
                          Shake
                          1 carton (325 mL)
                          Milk protein concentrate and collagen peptides
                          30
                          • Gluten-free
                          Best Yogurt Protein Smoothie
                          Drink
                          1 bottle (14 fl oz) 
                          Greek yogurt 
                          30
                          • Lactose-free
                          • Gluten-free

                          Other Noteworthy Protein Shakes We Tried

                          To choose the best protein shakes for weight loss, we tested 110 protein shakes and powders. The following were considered in our testing, but ultimately didn't make the top list.

                          When we tested Fairlife's CorePower High-Protein Milk Shake, we liked the mild flavors, especially the unique strawberry-banana option. We also liked that it has only 170 calories and 26 g of protein, with 50% of the daily value for calcium. However, we ultimately didn't choose this shake because it contains two artificial sweeteners in addition to stevia and monkfruit, carrageenan, and a few gum ingredients.

                          We liked that Orgain's Organic Nutrition Grass-Fed Protein Shake is organic, has no artificial sweeteners, and that the protein source is grass-fed milk and whey protein. But we found that other options had more protein and less sugar, as this shake contains only 16 g of protein per serving, and contains 11 to 12 g of added sugars depending on the flavor. So it isn't the best option for weight loss for most people.

                          How We Tested the Best Protein Shakes for Weight Loss

                          testing protein shake drinks
                          Everyday Health

                          To choose the best protein shakes and powders for weight loss, we evaluated products based on a range of criteria, including taste, ingredients, texture and mouthfeel, protein content, dietary considerations, price, and whether we would recommend the product to a friend. All shakes and powders were tested by registered dietitians, health editors, or health writers.

                          We also spoke with three RDs who helped us understand what they look for in protein shakes and how they help their clients incorporate shakes into a weight loss plan:

                          • Alexia Zolis, RD, founder of The Healthy Living RD based in Toronto, Canada
                          • Tracy Colin, RDN, from My Food, My Choice Nutrition in New Brunswick, New Jersey
                          • Helen Tieu, RD, Vancouver, Canada-based founder of Diet Redefined

                          I'm also an RD, so I used my own years of nutrition experience to choose the best protein shakes based on tester insights, ingredients, nutrient content, and quality.

                          What to Look for When Buying Protein Shakes and Powders for Weight Loss

                          When choosing a protein shake or powder option, Colin suggests looking for “at least 20 g of protein, minimal added sugars, and a calorie range of about 150–300.” Also, consider these factors:

                          • Protein Source “I typically recommend whey or casein protein powder, as the texture is smoother and more palatable," said Tieu, although this may not be appropriate for vegans or those with a milk allergy. She recommends vegan protein powders for plant-based clients, but said that “they tend to be more chalky and grainy in texture, which may reduce palatability.”
                          • Certifications Zolis said to look for “certifications like third-party testing, organic, or non-GMO,” as this can “provide reassurance about quality.”
                          • Flavor Variety If you're planning to include a protein shake in your diet regularly, consider the product's flavor options. If you only like one or two flavors, you might develop flavor fatigue and stop using the shake.
                          • Sweetener Source Some protein shakes use artificial sweeteners to add sweetness without adding sugar. Common artificial sweeteners are aspartame, acesulfame potassium, and sucralose. For people who avoid artificial sweeteners, Tieu suggests looking for an unflavored option or brands that use real sugar instead. Natural sweeteners like monk fruit extract and stevia are more-natural sugar-free sweetener options, but some people don't like the taste of them.
                          • Other Ingredients “The shorter the list, the better,” said Zolis, referring to the ingredient list on your protein products. She recommended looking for products “without a lot of added sugar or fillers.” Tieu agreed, as minimal ingredients in a shake might be “a sign that it's less processed.”

                          Do Protein Shakes and Powders Help With Weight Loss?

                          “Protein shakes and protein powders can be an easy, quick, and convenient source of protein for those who struggle to get enough from whole foods alone,” said Tieu. Further, Tieu said that increasing protein “can help to tame off cravings, especially when one is in a calorie deficit for weight loss.”

                          Colin agreed that protein shakes and powders may help with weight loss. She said that ”many people need a higher protein intake during weight loss to preserve muscle mass” while in a calorie deficit. You could get more protein from protein-rich foods, but protein shakes and powders “make it much easier to consistently meet those protein needs without a lot of extra effort,” said Colin. She suggested adding some protein powder to a smoothie or oatmeal, or grabbing a shake to help yourself get more protein while trying to lose weight.

                          Research studies support the benefits of increasing protein intake for weight loss, with some results suggesting that higher protein consumption promotes fat loss and aids in appetite control.

                           Some studies suggest aiming for 20 to 30 g of protein in each meal when trying to lose weight, which is the approximate amount of protein in many protein shakes and protein powders.

                          How Much Protein Should I Have Each Day to Lose Weight?

                          Based on the recommended dietary allowance, a person needs 0.8 g of protein per kilogram (kg) of body weight per day to meet their basic protein needs.

                           For people trying to lose weight, some studies indicate that a higher protein intake of 1 to 1.3 g per kg of body weight per day helps promote fat loss and helps maintain lean body mass.

                          To figure out your own protein needs based on this range, first convert your weight in pounds to kilograms. Do this by dividing your weight in pounds by 2.2. Then, multiply your weight in kilograms by 1 and 1.3 to see a potential protein goal for the day for weight loss. For a 150-pound (lb) person, this would be about 68 to 89 g of protein per day.

                          When boosting your protein intake, aim to get 10 to 35 percent of your daily calories from protein.

                          What Are the Drawbacks to Supplementing My Diet With Protein Shakes?

                          While protein shakes and powders are helpful tools, using them sometimes has downsides. “Aim to get protein from whole foods first. At the end of the day, whole foods are more satiating, provide more nutrients beyond just protein, and are less processed compared to protein powders,” said Tieu.

                          “Drinking shakes too often in place of whole foods may also mean missing out on important nutrients like fiber, vitamins, and minerals,” agreed Zolis. Further, Zolis said that some protein sources, such as whey or pea protein, can cause bloating and abdominal discomfort. To minimize side effects, she recommends protein shakes “as a helpful add-on — not the main source of protein in your diet.”

                          FAQs

                          Are protein shakes a good meal replacement?
                          Protein shakes are an OK replacement for meals, but keep in mind that food-based meals include other vital nutrients — not just protein. Ideally, a shake that replaces a meal would have enough calories and protein to be satisfying and contain some fiber and vitamins and minerals.
                          For most people, it's likely OK to drink a protein shake daily, but it's better to focus on working more whole, nutritious foods into your diet when possible.


                          It's possible. In some studies, increasing protein intake is linked to losing belly fat. Whenever you lose body fat, the losses come from all over your body, though, not just one particular area.
                          Yes, you can increase protein just by incorporating more protein-rich food sources into your regular diet. High-protein foods include Greek yogurt, meats, poultry, fish, beans, lentils, and soy products. For example, 4 oz of chicken breast is about the size of a deck of cards and has about 34 g of protein.

                          Why Trust Everyday Health

                          We independently investigate and recommend products and services we believe will enrich the lives of our readers and meet their specific needs. You can trust our reviews because we do the legwork for you. Read more about why you can trust us.

                          Alexandra Ginos, MBA, RD, CSP, CLC

                          Author

                          Alex Ginos is a registered dietitian who specializes in pediatric nutrition. She received a bachelor’s of science in food science and human nutrition from the University of Illinois and completed a dietetic internship at the University of Virginia Health System.

                          Her 12 years of experience have spanned many areas of nutrition, including caring for children with complex healthcare needs, supporting healthy nutrition habits for families, and diabetes. Though she specializes in pediatric nutrition, she is passionate about helping people of all ages lead a healthy lifestyle.

                          Alex lives in Philadelphia, and loves to spend time outdoors with her dog, garden, explore new areas, and spend time with friends and family. She also enjoys cooking and trying new foods and recipes.

                          Reyna-Franco-bio

                          Reyna Franco, RDN

                          Medical Reviewer

                          Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.

                          In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.

                          Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.

                          She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.

                          Orlando de Guzman

                          Fact-Checker

                          Orlando de Guzman is a writer and editor with expertise in health and environmental news. He has a background in investigative and science journalism and has worked on documentary films about war and trauma, health, sanitation, and the changing climate around the world. His interest in health and medicine started after an early career as a medical and legal translator.

                          De Guzman is a longtime health and fitness enthusiast who is interested in nutrition, diet, and mental health. He participates in endurance sports and cross-trains in several traditions of martial arts from Southeast Asia. De Guzman is interested in how the progressively complex movements of martial arts training can improve cognition and mental well-being, especially for those with PTSD and for those approaching middle age and beyond.

                          De Guzman has a dual B.A. in communications and international studies from the University of Washington in Seattle. He is committed to factual storytelling and evidence-based reporting on critical choices that affect our planet.

                          Nicole Bonaccorso

                          Nicole Bonaccorso

                          Editor

                          Nicole Bonaccorso is a writer and editor with more than 12 years of journalism experience. She has been writing for Everyday Health since 2025, and has also been published on NBCNews.com, Treehugger, Verywell, Mashable, and Upworthy, among other publications.

                          Nicole was also a senior editor at Weather.com for more than 11 years, covering everything from weather and climate change to health, science, and travel.

                          In addition to writing, Nicole has also found a passion in helping new parents reach their breastfeeding goals and is working towards becoming a certified breastfeeding specialist.

                          In her free time, Nicole enjoys hiking, camping, cooking, reading, and spending time outdoors with her two young sons, husband, and dog.

                          Caitlin Beale, MS, RDN

                          Tester

                          Caitlin Beale, MS, RDN, is a registered dietitian and freelance health writer with experience in clinical nutrition, education, research, and private practice. Caitlin’s special interests include women's health, gut health, autoimmunity, and reproductive health. Committed to the belief that health information should be accessible to all, she is passionate about empowering individuals to make positive changes for their well-being. Caitlin holds advanced training certificates in women's health and integrative and functional nutrition.

                          Caitlin was born and raised in northern California, where she resides with her family. An avid lover of sunshine and the outdoors, she finds joy in activities such as visiting the beach, exercising, cooking, and indulging in a good read. You can find Caitlin’s writing in a variety of outlets and brands, including Motherly, Nourish, Signos, Greatest, Pure Encapsulations, Abbott, and Clue, among others.

                          Brittany Scanniello, RD

                          Tester

                          Brittany Scanniello is a freelance writer, registered dietitian-nutritionist, and owner of Eat Simply Nutrition, a Colorado-based integrative nutrition company and private practice.

                          As a lifelong and collegiate athlete, Brittany has always kept fitness and nutrition a top priority. Her expertise lies in pediatrics, sports, and functional nutrition, though she is experienced in all nutrition-related matters. She strongly believes that food has the power to reduce the risk of chronic disease and help people feel energized so she works hard to make nutrition information accessible and easy to understand for all.

                          Brittany received her undergraduate degree in human nutrition and dietetics from University of North Carolina in Greensboro. She also completed a dietetic internship to become a registered dietitian at UC Davis Medical Center in Sacramento, California.

                          As a freelance nutrition and fitness writer, her work has been published in Eat This Not That, PopSugar, and other outlets. She is the author of The Complete Macro Cookbook.

                          When Brittany is not counseling clients or writing, she enjoys working on her family's farm, golfing, playing with her three kids, and baking.

                          Katie Tuttle

                          Tester

                          Katie Tuttle is an editor and writer specializing in food, nutrition, and product testing. Her work has appeared in EatingWell, Food & Wine, The Spruce Eats, and Real Simple. She has written about meal kits, kitchen tools, fitness, and wellness, and has tested and reviewed a wide range of products, with a particular focus on meal delivery services and their impact on nutrition and convenience.

                          Beyond food, Katie has covered fitness and wellness topics, drawing from her own experience as a powerlifter and an occasional runner. She’s always interested in how products and services can make healthy living more accessible and practical.

                          When she’s not researching or writing, Katie is usually surrounded by houseplants or spending time with a foster dog. She firmly believes there’s no such thing as too many books or too much coffee.

                          Raki Swanson

                          Tester

                          Raki Swanson is a Minnesota-based freelance health writer and married mother to two adult children. She has experience covering mental health, fitness, food, and lifestyle topics, as well as significant experience reviewing and testing products for the Marketplace team, including online therapy, fitness gear, and food.

                          She received a bachelor's degree in applied psychology from St. Cloud University in Minnesota. She has also worked as a business development manager at a Fortune 500 company in Minnesota, and spent several years living in the south of France while growing up, which inspired her love of travel and food.

                          When she's not writing, you can find her reading, blogging, and enjoying being an empty nester with her husband, two dogs, and tabby cat named Kevin.

                          Simone Scully

                          Tester

                          Simone Scully is the editorial director for service commerce and marketplace content at Everyday Health. She has nearly 15 years of experience as a professional health and science journalist, covering topics such as the psychological impacts of living with chronic conditions, nationwide gaps in menopause healthcare, grief, neonatal loss, and the latest wellness trends over her career. Her byline has been published by over 35 publications, including Healthline, Well+Good, InStyle, Psych Central, Romper, Narratively, Nautilus magazine, and more.

                          Before joining Everyday Health, Simone was an editorial director of health and parenting commerce and service content at Dotdash Meredith. She oversaw a team of editors and writers that published content across nine different sites, including the Verywells, Parents, Health, and Shape. Prior to this, she also worked as an editor at The Weather Channel's Weather.com, Upworthy, theSkimm, and Business Insider. A project Simone oversaw at Weather.com on the health and environmental impacts of global water shortages won several awards in 2020, including the CMA award for Best Series of Articles, an IAC award, and an Eppy award, among others.

                          Simone received a master's degree in Journalism from Columbia University's Graduate School of Journalism, where she focused on science and health long-form reporting and photojournalism. Her master's thesis explored the treatment of prolonged grief disorder following a miscarriage or the loss of a child. She was also awarded the John Horgan Award for Critical Science and Health Journalism at graduation.

                          Born in Minnesota, Simone lived 14 years in France until she graduated high school, then three years in London to get her bachelor's degree at the London School of Economics and Political Science. She currently lives in the Hudson Valley of New York with her husband, son, dog, and cats. When she's not working, you can find her writing fiction or plays, hiking in national parks, or tending to her garden and indoor plants.

                          Tori Martinet, MS, RD

                          Tester

                          Tori Martinet is an Intuitive Eating dietitian, food writer, recipe developer, and food photographer based in Southern California. She received a master's degree in nutrition from Columbia University Teachers College and spent nearly a decade as the director of wellness and sustainability for a premier food service contractor based in New York City. In her time there she crafted wellness and sustainability programming for clients like Google, Citigroup, The Metropolitan Museum of Art, Harvard Business School, and the U.S. Open Tennis Tournament.

                          She has been a dietitian for nearly 10 years and currently works in private practice, dedicated to helping people pursue health without restriction and dieting. She also writes freelance food and nutrition content and has been featured in publications like Eating Well, Food & Wine, Shape, The Spruce Eats, U.S. News 360 Reviews, Verywell Health, and many more.

                          EDITORIAL SOURCES
                          Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
                          Resources
                          1. Barber TM et al. The Health Benefits of Dietary Fibre. Nutrients. October 21, 2020.
                          2. Common Allergens. Food Allergy Research and Education. 2025.
                          3. Sala-Vila A et al. Impact of α-Linolenic Acid, the Vegetable ω-3 Fatty Acid, on Cardiovascular Disease and Cognition. Advances in Nutrition. September 2022.
                          4. Omega-3 Fatty Acids. National Institutes of Health Office of Dietary Supplements. August 22, 2025.
                          5. Beverages, Coffee, Brewed, Prepared With Tap Water. USDA FoodData Central. April 1, 2019.
                          6. Beverages, Coffee, Brewed, Espresso, Restaurant-Prepared. USDA FoodData Central. April 1, 2019.
                          7. Campos LD et al. Collagen Supplementation in Skin and Orthopedic Diseases: A Review of the Literature. Heliyon. March 28, 2023.
                          8. Mesinovic J et al. Exercise and Dietary Recommendations to Preserve Musculoskeletal Health During Weight Loss in Adults With Obesity: A Practical Guide. Reviews in Endocrine and Metabolic Disorders. May 28, 2025.
                          9. Moon J et al. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity & Metabolic Syndrome. July 23, 2020.
                          10. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. 2006.
                          11. Dietary Guidelines for Americans 2020-2025. USDA.