Losing weight while maintaining a healthy, protein-rich diet is not always easy. You need to think about what your body needs to stay in good shape, but without ingesting a lot of calories. This is especially important if you are working out and want to consume enough protein throughout the day. So, what can you do? The answer is easy - low-calorie protein shakes!
It goes without saying that protein powder has become super popular in fitness circles, and practically everyone uses it. But it is essential to understand that solely using a protein supplement in your shakes will not help you achieve your goals. First, you need to choose the right protein powder, and then you need the right recipes that will ensure your meal or snack is low in calories.
That is why, in this blog, we have included a list of great protein shake recipes that will make sure you get enough protein without sacrificing calorie intake. So, if you are in search of some delicious protein shake ideas, you have come to the right place!
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How to Make a Low-Calorie Protein Shake?
As we mentioned before, getting enough protein throughout the day does not mean you have to consume a lot of calories in your meals. On the contrary, there are plenty of ways to ensure your diet is healthy and rich in protein while making sure it is not high in calories.
One of them is a low-calorie protein shake, which you can easily prepare if you know the right way. You only need the right ingredients at your disposal, and in a few steps, you will have a tasty shake that will serve as a perfect, nutritious snack.
Step 1: Pick The Right Low-Calorie Base
When you are making a low-calorie protein shake, the first thing to think about (besides the protein itself) is the base liquid. The base you select plays a big role in the shake’s overall flavor and can really affect the calorie count since it is usually the bulkiest ingredient.
So, kicking things off with a low-calorie base will help you stay on track with your health goals and might even give you some extra leeway for other ingredients. If you are a fan of shakes with an abundance of nutrients but feel guilty about the calories, handle the base first!
First, make sure you are avoiding liquid bases that have a great taste but are packed with sugar and calories. Those kinds of bases are fruit juices. They are tempting and made of fruit, so you might believe they are perfect for a shake. However, it is quite the opposite. So, it is best to stay away from them.
Plus, since you will probably add fresh fruit, mixing it with juice might be a bit too much. That is why it is wise to consider some great alternatives.
Here are some solid low-calorie liquid options for your next shake:
Water: This is definitely the lowest-calorie option out there - zero calories! It keeps your shake light, leaving room for extra ingredients, though it will not give you that creamy texture if that is what you are after.
Coconut Water: Here is another low-cal option that can add some electrolytes to your shake. Just keep in mind it has a distinct tropical flavor that will come through.
Green Juice: This is a fantastic low-cal choice, too! It is nutritious and jam-packed with benefits, making it hard to go wrong.
Nonetheless, if these are not your favorites, you can go for other good low-cal base liquids, such as skim milk, kombucha, vegan milk, tea, and black coffee.
Step 2: Find The Right Protein Supplement
Once you decide what your base will be, you need to choose the right protein supplement. There are a bunch of products out there, so you might easily find yourself at a crossroads when picking the one for you.
Remember that it is important to opt for a supplement that does not contain a large amount of sugar. s or additives. This is quite essential if you want your shake to be truly low in calories. So, stay away from products that are not pure and contain a lot of ingredients that are not nutritious.
In other words, when you are hunting for the best protein shake, for women to lose weight, focus on options that have high-quality protein., like whey isolate or plant-based varieties. Make sure they do not have a lot of added sugars or unhealthy fats, and aim for a protein-to-calorie ratio of at least 20-25 grams per serving.
If you are following a vegan or vegetarian diet, or simply want to opt for a plant-based supplement, you can consider Purely Inspired Organic Protein. Our product is made of 100% pure ingredients, ideal for clean and well-balanced diets. Each serving comes with 20 grams of protein, 1 gram of sugar, and 2 grams of fiber. Plus, it includes a chocolate flavor, meaning your shakes will be quite delicious.
Step 3: Add Whole Foods
Some people decide to go for a low-calorie protein shake that contains only a liquid base and a supplement. This is perfectly okay, especially if your protein product comes with a tasty flavor. However, aiming for a low-calorie shake does not mean you cannot add some other ingredients to enhance the taste of your snack.
You can consider whole foods that will still keep the calorie intake low, but your drink tasty and nutritious. So, you can totally amp up your protein shake by adding whole foods like fruits and vegetables, plus some oats for a tasty, low-calorie option.
While not every fruit and veggie is low in calories, there are plenty that are! Some favorites among low-calorie fruits are apples, blackberries, blueberries, cherries, grapefruit, kiwi, and oranges. As for veggies, you cannot go wrong with celery, cucumber, tomato, spinach, and green beans.
Low-Cal Protein Shake Recipes
If you have decided to include low-calorie protein shakes in your diet, you will need some ideas to make your menu versatile each day. Having the same protein shake every day is boring, and it will easily make you give up your habit. That is why opting for different kinds every day is smart!
Here, we have included a few low-calorie protein shakes for weight loss you will love.
1. Strawberry Protein Shake
When looking for a tasty, low-calorie protein shake option, you will never go wrong with a strawberry-flavored one. A strawberry protein shake is rich, creamy, and incredibly simple to make. Plus, it tastes just like a milkshake!
With over 20 grams of protein, and being entirely vegan and dairy-free, it is the perfect quick meal or post-workout snackoption. It is especially an amazing choicebreakfast substitute if you are looking for something light and quick on the go.
What we love most about this shake is how easy it is with just four main ingredients. You blend together protein powder, frozen strawberries, your choice of milk, and a nut butter like almond or cashew. If you want to get fancy, you can even add chia seeds or flaxseed for some extra nutrition and a handful of ice to make it thicker and colder.
Once you gather the ingredients, making this shake will be a breeze. Just toss everything into a blender and mix until smooth! You can taste and adjust ingredients as needed, and feel free to top it off with fresh strawberries or your favorite extras like granola or coconut flakes.
2. Green Protein Smoothie
Our list best protein shakes, for women to lose weight would not be complete without adding something green to it. When you are trying to maintain weight or reach a specific fitness goal, including greens in your diet is a must. And, of course, green protein shakes are included!
This smoothie is an absolute delight, combining the delightful sweetness of mango and apples with a zesty kick from ginger. You can add spirulina to elevate its nutritional profile, and to boost both protein and fiber, you can combine a plant-based protein supplement along with some chia seeds. These seeds not only add more protein and fiber but also help thicken the smoothie beautifully.
What we love about this recipe is how healthy and nourishing it is. It is perfect for anyone looking for a vegn-friendly dairy-free and vegan option, plus it is gluten-free, grain-free, and paleo-friendly. With natural sweetness coming from the fruit, each serving packs about 10 grams of plant-based protein and over 12 grams of fiber.
Making this green protein smoothie is super easy and only takes about 10 minutes. Just throw everything into a high-powered blender and blend until smooth. If you prefer a colder and thicker texture, you can add a few ice cubes. Feel free to adjust the consistency by adding more almond milk if it is too thick for your liking.
3. Greek Yogurt Shake
A Greek yogurt shake is a fantastic way to start your day, packed with healthy probiotics, protein, and a colorful mix of fruits and veggies. Its creamy texture gives shakes a dessert-like consistency, making them an enjoyable treat. You can easily customize the flavor by adding ingredients like strawberries, blueberries, mango, bananas, or even a mix of greens. Plus, for a little extra excitement, toss in cocoa powder or chai spices!
Shakes and smoothies are perfect for anyone looking to get a ton of nutrition in a quick and convenient way without adding a lot of calories to the meal. They also make for a quick snack when you are in a hurry or just need something nutritious to tide you over. And, with ingredients like protein powder supplement and Greek yogurt, you can be sure that your snack or meal will be nutritious.
Since a Greek yogurt shake can be done in different ways, you can follow a simple, balanced approach. Include 1-2 servings of veggies (like spinach or zucchini), 1-2 servings of fresh fruit, a tablespoon of healthy fat, and 20-45 grams of protein, depending on whether it is a meal or snack.
Do not forget an unsweetened liquid like almond or coconut milk, and you can enhance your smoothie with superfoods like matcha, cinnamon, turmeric, or cacao powder for added flavor and nutrients.
4. Peanut Butter Protein Shake
When it comes to low-calorie protein shakes, you should not exclude peanut butter as your go-to ingredient.
Imagine enjoying a rich, creamy shake that tastes like dessert but does not feel heavy like a full meal. That is exactly what you get with our peanut butter protein shake. In other words, it is a pure treat without the guilt! Moreover, it is an ideal choice for refueling after a workout, grabbing a quick breakfast, or simply satisfying your snack cravings throughout the day.
We start with a scoop of vanilla protein powder, which not only adds creaminess but also gives you a solid protein boost. A frozen half-banana sweetens things up while providing potassium, and the unsweetened almond milk keeps it light and refreshing. The peanut butter is what truly steals the spotlight - delivering all that delicious peanut flavor without piling on the calories. A splash of vanilla extract and some ice round things out, giving you the perfect cool blend.
If you are feeling adventurous or need alternatives, there are plenty of ways to customize this shake! You could swap out the almond milk for regular dairy milk, or add a drizzle of honey for extra sweetness. Experimenting with different protein flavors like chocolate or strawberry could also bring a fun twist, and tossing in some spinach can sneak in some greens without affecting the taste.
Why Should You Opt for Low-Cal Protein Shakes?
Low-calorie protein shakes for weight loss can be a great option if you are looking to lose weight. They help create a calorie deficit while also keeping you feeling fuller for longer, which can help curb those hunger pangs. Plus, when you are trying to shed some pounds, they can be a convenient source of protein and essential nutrients, especially when you are short on time.
Another great thing about protein is that it takes more energy for your body to digest, which can give your metabolism a little boost. Research has shown that high-protein diets can help with weight loss and can even lower some heart disease risk factors, like triglycerides and blood pressure, all while helping you maintain lean muscle mass.
So, if you are looking for ways to consume fewer calories daily, keep your lifestyle healthy, and satisfy your appetite throughout the day, you can count on low-calorie protein shakes. They are easy to make, come with great alternatives, and most importantly, they are delicious. Just pick the right supplement, and you will be able to create some amazing shakes for yourself daily!
