Best With Probiotics: Chobani Complete
What We Like: Chobani Complete is a whole food high protein option that also contains probiotics, which may support a healthy gut.
It’s Worth Noting: Chobani Complete requires refrigeration. Its sweetened with stevia leaf extract and monk fruit extract.
Chobani Complete is a great option if you are lactose intolerant but also want to add a food source of probiotics to your diet. Its a yogurt-based drink with 25 grams of protein, 3 grams of fiber, and 25 percent of your daily calcium needs per bottle. It requires refrigeration, so its a bit less convenient than some other protein shakes, but the added nutritional benefits earn it a spot in the rotation.
Chobani Complete is available in strawberry cream, vanilla, mixed berry vanilla, and banana cream, all of which are sweetened with stevia and monk fruit extract. Because the protein comes from yogurt, this is one of the smoothest and creamiest options on the market. All flavors are gluten-free, lactose free , Kosher, and contain no artificial flavors.
Price at time of publication: $2.99 each
- Protein source: Milk protein isolate
- Sweetener: Monk fruit extract and stevia
- Dietary considerations: gluten-free, lactose-free, soy-free
Healthy Lunch Smoothies For Meal Replacement
The deprivation of natural nutrients your body needs to survive is no way to lose weight. There is also muscle loss, hormonal imbalance, and damage to vital organs. But healthy lunch smoothies for meal replacement could be the answer.
Use healthy lunch smoothies for meal replacement instead of skipping meals altogether in order to lose weight in a healthy way. One of the biggest mistakes some people make when it comes to trying to lose weight is skipping meals.
When you cant take the hunger anymore, you will binge eat and that will cause fast weight gain. At every turn, if there is time for a healthy meal, it should be taken. But there is not always enough time in the day for a healthy meal.
Instead, we resort to quick snacks or small bites. Quick bites are not a bad thing, but sometimes they dont do the trick. What will work are healthy lunch smoothies for meal replacement.
These smoothies all come with the perfect balance of vitamins and nutrients that will help keep you full, keep you healthy, and keep you on the right track for weight loss.
How To Choose The Best Protein Powder For Weight Loss
First up, study the ingredients list and nutritional content. Most powders will be high in protein, but if weight loss is your goal ideally you also need a product that is low in sugar and calories.
But of course, theres more to weight loss than just calories food and its macronutrient composition can influence how hungry or full you are, so just because 100 calories of kale and 100 calories of cake contain the same amount of energy, they affect your body and food choices differently.
What we mean is in order to lose weight, the protein powder needs to have a balanced macronutrient profile essentially the right mix of protein, carbs and fat to hit your body goals. Google macro calculator for weight loss and youll find lots of free online tools to help you work out the right amount of carbs and fat you need to achieve your weight loss goals.
But theres no need to get too bogged down with your macro count as lots of brands pack their powders with natural weight loss-boosting ingredients. If you see green tea, L-carnitine or CLA in the ingredients list, then its a good sign.
Lets not forget the importance of taste. Just because a brand has lots of weight-loss boosting elements, doesnt mean its going to be tasty, or have a good texture. Experiment with flavors and mix it up occasionally so you dont get bored.
Recommended Reading: How To Take Protein Powder For Weight Loss
Can You Drink A Protein Shake Without Working Out
You can drink a protein shake without working out. However, as Omar Mansour, coach for audio-led fitness app WithU , explains, ideally, you should drink protein shakes after a workout to help your muscles recover from the stress placed on them during the session.
Mansour says: “If you are short on time, it’s a great way to get protein in quickly to your muscles and begin the repair process. If you’re not working out, you can still take a protein shake, but I’d suggest prioritizing food as well. Protein shakes should be used to support a good nutritional diet, not to replace meals.”
Although, if you wonder whether protein powder makes you gain weight , it’s essential to remember that protein powder alone isn’t likely to cause weight gain, but how you’re using it might.
For example, if you add protein powder to your diet without changing the rest of your meals to accommodate the extra calories, you may start gaining weight. So do give this some careful consideration.
Peak Performance Chocolate Protein
Peak Performance Chocolate Protein is a plant-based protein powder that is made entirely of organic ingredients, specifically hemp and pea powders. Not only that, it contains all the necessary amino acids, and is easily digested and quickly absorbed by the human body. With its excellent taste and pack of nutrients, it is your perfect choice for a healthy protein shake aimed at promoting weight loss.
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Ladder Plant Protein Powder
For those that prefer a plant protein shake, Ladder offers a plant protein powder that tastes delicious. In addition, it provides a full spectrum of essential amino acids to ensure that you are getting all the right building blocks to fuel your muscles.
Like its sister product above, this protein shake is also NSF-certified for sport and tested to ensure it contains no artificial ingredients, fillers or colors.
Mixed Berry Protein Shake
Berries and their impact on weight loss dont necessarily require any separate introduction. If you are someone trying to cut down those excess pounds, berries are an amazing option.
Not only are they loaded with antioxidants, they are also high in fiber which further help in shedding off those excess pounds from the body.
It tends to the overall free radical damage in the body and helps in boosting the overall metabolism of the body.
The improved metabolism is what helps in boosting the weight loss journey and helps you gradually shed off those excess pounds.
Almond/Soy Milk, Protein powder
Also Check: How Much Protein G Per Day
How Much Protein Do You Need Each Day
Protein is an essential part of a healthy diet, especially if you’re working out. Not eating enough protein can lead to muscle loss, undoing all your efforts at the gym.
“Try to consume about 30% of your daily calories from protein,” says Nicole Hinckley, RD, LD, Speaker and Nutrition Consultant for Protein2o. “Aim for about 25-35 grams of protein per meal and after a heavy workout. Evenly spacing your protein intake throughout the day can help with optimal absorption.”
What’s In Protein Shakes
Whats in a protein shake is up to you. You just need to choose your protein powder and your liquid of choice. Protein powder itself is literally a protein source whether thats whey, soy, pea or another thats been powdered.
The simplest type of protein shake contains just protein powder and water or milk.
The other end of the scale sees more complicated protein shakes with peanut butter, Greek yoghurt, oats, fruit juice or chia seeds.
Adding dried fruit, nut butters, cocoa powder, etc, ramps up the calories significantly and can turn your weight-loss protein shake into a weight-gain one.
Be sure to check the ingredients, as some protein powders also contain carbohydrate-heavy thickeners or sugar which could be detrimental to weight loss.
Be warned – protein powder on its own isnt known for its great taste, so it usually comes flavoured. Most people use milk or plant-based milks in their protein shakes for a thicker consistency. Use water or reduced-fat or skimmed versions of your favourite milk to keep the calories down.
Ice cubes are often used to help thicken protein shakes, too. Simply add them to the blender while you whizz up the powder and your liquid of choice.
Also Check: Best Sources Of Protein For Weight Loss
What Does Protein Do For You
Protein does so much for the body, including the following:
- Protein reduces the level of ghrelin, the hunger hormone
- Protein helps you retain bone mass
- When you eat protein, you have less cravings
- Your muscle mass and strength increase with protein
- High protein intake boosts metabolism
- Higher protein intake is linked to lower blood pressure
- Protein can help your body repair after injury
Chocolate Peanut Butter And Banana Shake
Youd never guess that a cup of spinach is hiding in this delicious chocolate and peanut butter shake.BLEND THIS:12 oz water, milk, or yogurt2 scoops chocolate flavored protein powder1 banana2 tbsp of natural peanut butter1 tbsp cacao nibs or dark cocoa powder585 calories, 59 g protein, 22 g fat, 38 g carbs, 8 g fiber
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Spinach And Flaxseed Protein Shake
Yet another one of the amazing smoothies that you can most definitely opt for is the spinach and flaxseed smoothie.
As bad as the combination might sound, it is actually quite beneficial for the body as a whole. The spinach is loaded with beneficial vitamins and minerals, especially Vitamin A and iron which helps in boosting the bodys overall immunity and strength.
Adding in flax seed and chia seed into the protein shake is further beneficial in improving the overall protein content of the shake altogether.
The flaxseed is high in fiber which further helps you in reaching your satiety faster and thus aids in ensuring that you stay full for a longer period of time.
Flax seed, Chia seed, Protein powder
Benefits Of Protein Shakes With Whole Foods
When chosen correctly or made at home, protein shakes can increase the feeling of fullness and boost your metabolism all while maintaining muscle mass. The problem is that protein shakes for weight loss are often made from processed and inflammatory types of protein with lots of artificial additives.
Here are some dangerous chemicals to watch out for:
- Heavy metals (arsenic, cadmium, lead: Were not talking about Metallica here heavy metals can be toxic and cause cancer when consumed in high doses.
- Whey protein concentrate and caseinate: Processed and high in lactose, whey protein can lead to bloating and gastrointestinal upset.
- Glucose/dextrin: These are other terms for sugar. Glucose and dextrin raise blood glucose levels which, when consumed frequently, can contribute to gastrointestinal distress and diabetes.
- Artificial sweeteners : These sweeteners can lead to headaches, migraines, gastric distress and even weight gain in some people.
- Trans or hydrogenated fat: Vegetable oils are often used in protein shakes to lend them thickness but many times the oils used are hydrogenated, resulting in inflammation, cancer, high cholesterol, and heart disease.
- Thickeners : These thickeners can produce bloating and stomach discomfort in some individuals.
Read Also: Where Are Proteins Made In The Cell
Protein Shakes Assist With Muscle Gain
Muscles rely on protein in our diet for healthy growth. By using Protein powder and shakes, we can give our body a little bit extra thatll only be beneficial in the long run. They carry easily digestible amino acids, which help with not only gaining muscle mass but maintaining it as well. Shakes combined with resistance training are proven to help increase a persons muscle tone and definition and can also assist with easier recovery after a hard workout.
Protein Shakes For Weight Loss You Must Try
To incorporate these suggestions into your weight management dish strategy, beginning by filling up one-third to one-half of your plate with non-starchy veggies. These are low in calories and also give water, fiber, as well as most of the vitamins and minerals you need.
Read Also: High Protein Post Workout Meal
Peanut Butter Banana Smoothie
How can anyone say no to a combination like this? A nutty flavor, creamy smoothie with a hint of vanilla will boost both energy and comfort in a glass!
What a simple way to make something truly marvelous!
- 1 cup unsweetened almond milk
- ½ tsp vanilla extract
- 1 scoop of protein powder
- A few ice cubes
Are High Protein Fruit Smoothies Healthy
Crave-worthy fruit smoothies are indeed healthy if you mix them right! Be sure to follow these pointers and youll end up with a good-for-you smoothie.
- Dont add juice from the grocery store shelf to your smoothie. Choose liquids like coconut water and unsweetened almond milk like we did for the 5 High Protein Fruit Smoothies for Weight Loss found in this post. Other good choices are hemp milk and soy milk.
- Add healthy fats like Greek yogurt and avocado. That way, along with the fat, youll get extra protein from the yogurt and vitamins and antioxidants from the avocado.
- If you think you need a sweetener, add cinnamon or a dash of pure maple syrup. Dont add artificial sweeteners.
- Dont forget your greens. They add extra nutrients and blend in well with fruits like bananas and strawberries.
Recommended Reading: Plant Based High Protein Recipes
People Who Get Adequate Protein In Their Diet
More protein isnt always better. Most people, including active people looking to increase muscle mass, dont dont gain anything from consuming more than 25 to 30 grams of protein per meal. And too much protein on a regular basis may increase risk for some health problems like kidney problems and reduced bone density.
If you are eating enough protein each day, which usually means including a good source of protein at each meal, such as beef, chicken, pork, fish, eggs, greek yogurt, tofu, lentils, or beans, you most likely wont need to supplement.
People Who Have Trouble Consuming Adequate Protein
If youre not a fan of many protein-rich foods or follow a diet that makes it difficult to meet your protein needs, protein shakes may be a convenient and tasty way to help you meet your needs. That said, protein shakes should be considered a supplement to the diet, not a replacement for real food. There are numerous ways individuals can meet their protein needs through food, which also provide vitamins, minerals, and antioxidants, says Tyler.
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Products Can Be Expensive
Each container of Herbalife meal replacement mix contains 30 servings and costs $43.
Consuming Herbalifes recommended 2 shakes per day equates to roughly $86 per month for the shakes alone, not including the cost of supplements or additional groceries, such as fruits, vegetables, and lean proteins.
Depending on what you usually eat, replacing two meals per day with shakes might save you money on groceries. However, these savings may not be significant enough to justify the additional expense of smoothies and supplements.
How To Make High Protein Smoothies
Grab the best quality ingredients for your smoothies. Choosing organic is an excellent way to go, but not essential the most important tip is always to use frozen fruits or vegetables . This will give you thick, icy smoothies that are refreshing and give you a mouth full of zing!
Heres the formula for the perfect Protein Smoothie-
Important you are going to need a super whizzing blending machine. These dont have to be expensive see at the bottom for details.
Just place all your ingredients into the blender and whizz until everything sounds smooth. Try and do this just before serving as a freshly made smoothie is always the best.
Read Also: Do Protein Shakes Help Build Muscle
Muscle Milk Pro Series
Muscle Milk is an excellent source of protein, and dont let the name fool youits not just for post-workout refueling.
It delivers an impressive 32 grams of protein per serving in the form of milk and casein protein, and aside from some flavoring agents, the only other ingredients are vitamins and minerals. Surprisingly, its one of the most focused, minimalist protein shakes out there, and its carb content is incredibly low.
What To Look For In A Pre
When it comes to sugar Zero sugar is best. Any added sugar isnt desirableexcept if it comes from fruit or dairy, says Jim White, R.D., certified exercise physiologist and owner of Jim White Fitness and Nutrition Studios in Virginia Beach. However, if a shake has 0g sugar, youre usually getting artificial sweeteners, he notes. This all boils down to your preference: Some people would rather have real sugar than artificial sweeteners, while others want the artificial stuff since it has far fewer calories.
When you factor in proteinSome drinks and shakes have 50g of protein. Thats a lotespecially after everything we covered above. Too much protein can cause urinary loss of calcium, dehydration, and a lot of people dont realize it can increase calories and body fat just as much as the other macros, White says. I like a shake that has 25-40g of protein.
When you look at fatDont freak over fat. If the shake has some type of oils, omega-2s, or MCTs, Im not against it, White says. Im not too focused on fat, but if you have too much in your diet, then youre going to tip over calorie-wise.
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