If you've tried dieting before, you know how challenging it can be to find a method that is both effective and sustainable. Protein shakes, backed by science and loved for their convenience, can be a powerful tool in your weight loss journey. When made correctly, they not only help you lose weight, but also support your muscles, reduce cravings, and increase energy. This article explores the benefits of protein shakes, provides delicious non-dairy recipes, and offers tips for incorporating them into your weight loss plan.
The Power of Protein for Weight Loss
Protein plays a central role in almost every weight loss plan, and for good reason:
- Highly Satiating: It helps you feel fuller for longer.
- Protects Your Lean Muscle Mass: When losing weight, especially in a calorie deficit, your body starts to break down muscle.
- Has a Thermogenic Effect: This means your body burns more calories digesting it compared to carbohydrates or fats.
- Effortless Protein Intake: Protein shakes make hitting your daily protein target effortless.
Building the Perfect Protein Shake
A protein shake is only as effective as what you put into it. Throwing in sugary yogurts or sweetened syrups can do more harm than good. A well-balanced protein shake includes the right mix of protein, healthy fats, smart carbs, and hydrating liquids. For added health benefits, consider including superfoods for weight loss like goji berries, leafy greens, and chia seeds.
Delicious Non-Dairy Protein Shake Recipes
Here are some dairy-free recipes to try. You can work with your dietitian to choose one or a few that will help you meet your nutrition goals. You can also start from scratch following the instructions on the next page. Milk and yogurt alternatives, protein powders, and other ingredients can vary in their quality and nutrient content. Please review your options with your dietitian to make sure that you use the most appropriate products.
1. Milk-less Shake
- ½ cup milk alternative
- ½ cup yogurt alternative (or milk alternative or milk-free ice cream)
- 1 teaspoon vanilla extract
- 1 tablespoon liquid sweetener (agave syrup, honey, real maple syrup, fruit preserves)
- 1 tablespoon fat (avocado, coconut cream, soaked chia seed, ground flax, nut or seed butter)
2. Milk-less Shake Plus
- ½ cup milk alternative
- ½ cup yogurt alternative (or milk alternative or milk-free ice cream)
- 1 teaspoon vanilla extract
- 1 tablespoon liquid sweetener (agave syrup, honey, real maple syrup, fruit preserves)
- 3 tablespoons fat (avocado, coconut cream, soaked chia seed, ground flax/seed butter)
3. Berry Smoothie
- ½ cup 100% juice
- ½ small banana
- ½ cup halved strawberries
- ½ cup blueberries
- ½ cup yogurt alternative
- Additions to consider: 1 tablespoon ground flax,
4. Go Green Smoothie
- 3/4 cup 100% apple juice
- 1 cup frozen spinach
- 1 kiwi, peeled
- ¼ cup frozen pineapple
- 1 thin or thick slice avocado
- 2 tablespoons coconut cream
5. Pina Colada
- ½ cup frozen pineapple
- ¼ cup vanilla coconut yogurt
- ¼ cup milk alternative
6. Fiber Smoothie
- ¼ cup 100% apple juice
- ¼ cup plain or vanilla yogurt alternative
- ½ cup ice cubes
- ¼ cup pitted prune
7. Coconut Smoothie with Pumpkin Spice
- ¾ cup milk alternative
- 1 tablespoon oats
- 2 tablespoons canned coconut cream
- 1 tablespoon canned pumpkin
- 1 teaspoon maple syrup
- ¼ teaspoon vanilla
- sprinkle of cinnamon
8. Blueberry Banana Smoothie
- ¾ cup milk alternative
- ½ cup vanilla yogurt alternative
- ½ medium banana
- ¼ cup frozen blueberries
- ½ tablespoon rolled oats or quick oats
9. Strawberry Cream Smoothie
This smoothie is thick, creamy, and high in protein thanks to tofu! Silken tofu has a smooth texture that blends easily and adds more than 10 g of plant-based protein to each glass, per the USDA. Strawberries are low in calories and rich in antioxidants, and pack in plenty of healthy vitamin C. This smoothie is vegan-friendly and dairy-free, and tastes like a luxurious strawberry milkshake.
Read also: Kidney Health and Diet
- Serves: 2
- Calories per serving: 313
- Ingredients:
- 2 cups frozen strawberries
- 2 cups plain, unsweetened soy milk
- 9 oz extra-firm silken tofu, drained
- 2 tbsp sunflower seed butter (or peanut butter)
- 1 tsp pure vanilla extract
- Sliced strawberries, topping (optional)
- Directions:
- Add all ingredients to a blender and mix on high until completely smooth.
- Divide between 2 glasses, and top with sliced strawberries, if using.
10. Pineapple Coconut Smoothie
Kefir has a tart taste, but thinner consistency than yogurt, which makes it a perfect smoothie ingredient to use in place of milk or juice. Kefir also packs more than 9 g of protein per cup and has the same kind of gut-friendly probiotics as Greek yogurt. Hemp seeds have the highest amount of protein of any seed according to the Cleveland Clinic and are rich in anti-inflammatory omega-3s. This no-sugar-added smoothie is sweetened by pineapple chunks for a pina colada-like taste.
- Serves: 2
- Calories per serving: 398
- Ingredients:
- 2 cups plain, nonfat (or low-fat) kefir
- 2 cups (frozen) pineapple chunks
- 1½ cup plain, nonfat Greek yogurt
- 2 tbsp unsweetened dried coconut flakes
- 2 tbsp hemp seeds
- Directions:
- Add all ingredients to a blender and mix on high until completely smooth.
- Divide between 2 glasses.
11. Matcha Mango Smoothie
Research has found that consuming caffeine with carbohydrates after a hard workout can help speed up muscle recovery. In this recipe matcha adds the caffeine and polyphenols, while mango adds the carbs per the USDA, and naturally sweet taste. Baby spinach is one of the best veggies to add to smoothies because it blends easily, packs nutrients (including protein), per the USDA, and can’t be tasted. Hemp milk is dairy-free milk that adds a slightly nutty and creamy taste to smoothies, plus a source of omega-3s and protein, according to The Healthy.
- Serves: 2
- Calories per serving: 402
- Ingredients:
- 2 cups packed baby spinach (or baby kale)
- 2 cups plain, unsweetened hemp milk (or almond milk)
- 1 champagne mango, frozen
- 1 medium banana, frozen
- 2 scoops plain (or vanilla flavored) protein powder (whey, soy, or pea protein)
- ½ avocado, peeled and pitted, fresh or frozen
- 1 tbsp matcha powder
- Directions:
- Add all ingredients to a blender and mix on high until completely smooth.
- Divide between 2 glasses.
12. Tiramisu Smoothie
Get the classic Italian dessert flavor without all the calories, added sugar, or saturated fat. This coffee-flavored smoothie packs 27 g of protein, plus over 7 g of fiber. For a bigger buzz, use frozen coffee ice cubes.
- Serves: 2
- Calories per serving: 301
- Ingredients:
- 1 cup strong coffee, cooled
- 2 medium bananas, peeled, frozen
- ¼ cup unsweetened cocoa powder
- 1½ cups plain Greek yogurt, nonfat or low-fat
- 1 cup low-fat milk (1 percent) or plain, unsweetened soy milk
- 1 tbsp maple syrup (optional)
- 1 to 1½ cup ice cubes
- 1 tsp pure vanilla extract
- Whipped cream (optional)
- Cocoa powder (optional)
- Directions:
- Place all ingredients into a blender and blend on high until completely smooth, about 1 to 2 minutes.
- Divide among 2 glasses, and top with whipped cream and cocoa powder, if using.
13. Carrot Cake Smoothie
Carrot cake works so well because, like this smoothie, it pairs warm spices with creamy dairy, and adds nuts for crunch and dried fruit for sweetness. Take out the extra sugar and carbs and you’re left with a drink that delivers vitamins A and C along with plenty of antioxidants and even some omega-3s. To make raisins softer for blending, soak them in hot water for 15 minutes.
- Serves: 2
- Calories per serving: 363
- Ingredients:
- 2 cups low-fat milk (1 percent) or plain, unsweetened soy milk
- 1 cup plain nonfat yogurt, or plain, low-sodium cottage cheese
- ¾ cup carrot (1 large carrot), grated
- ½ cup pineapple chunks, fresh or frozen
- ¼ cup walnuts
- ¼ cup raisins or dates
- 1 tsp ground cinnamon
- ¼ tsp ground ginger
- ¼ tsp ground nutmeg
- ¼ tsp ground turmeric
- Chia seeds, plus more ground turmeric and ginger, for topping (optional)
- Directions:
- Add all ingredients to a blender and mix on high until completely smooth, about 2 to 3 minutes.
- Divide between 2 glasses, and sprinkle with chia seeds, turmeric, and ginger, if using.
14. Chocolate, Peanut Butter, Banana, and Oatmeal Smoothie
Unlike most smoothies, this one is as filling as a meal. It has 22 g of protein and almost 10 g of fiber, and you’d never guess it’s vegan! The secret is hemp hearts, the seeds of the hemp plant (technically considered a nut), which, the Cleveland Clinic notes, have the most protein of any seeds, plus vitamin E, potassium, and omega-3 fatty acids. When blended, the seeds are a flavorful source of protein, per the USDA.
Read also: Diet Plan: No Sugar, Carbs, Dairy
- Serves: 1
- Calories per serving: 440
- Ingredients:
- 1½ cups plain, unsweetened soy milk (or milk of your choice)
- ¼ cup old-fashioned oats
- 1 tbsp unsweetened cocoa powder
- 1 tbsp natural peanut butter
- 1 tbsp hemp hearts
- 1 small ripe banana (or ½ large banana)
- Directions:
- Combine all ingredients in a blender and blend on high until completely smooth, about 1 minute.
15. Coconut-Almond Smoothie
Coconut adds a little tropical sweetness to this cocoa, vanilla, and almond concoction, like a candy bar in liquid form. It’s a lot healthier, too, given that a serving packs 21 g of protein, and 7.7 g of fiber, including beta glucan, a type of soluble fiber in oats that research has linked with lower cholesterol.
- Serves: 2
- Calories per serving: 418
- Ingredients:
- 1 cup light coconut milk, unsweetened (such as Pacific Foods)
- 1 cup almond milk, unsweetened
- 1 cups nonfat vanilla Greek yogurt
- 1 cup peaches, sliced, fresh or frozen
- ¼ cup quick-cooking oats
- ¼ cup almond butter, creamy
- 2 tbsp unsweetened cocoa powder
- Sliced almonds, for topping (optional)
- Directions:
- Add all ingredients to a blender and mix on high until completely smooth, about 1 to 2 minutes.
- Divide between 2 glasses, and top with sliced almonds, if using.
16. Cherry Pie Smoothie
Although fresh cherries are only in season during summer months, frozen, canned, or jarred work, too. Would you believe us if we said you can make a delicious plant-based protein shake with more than 20 grams of protein, without any protein powder? Is it delicious? So delicious. Is it easy? Probably the easiest. This recipe has frozen banana which provides natural sweetness and a creamy texture while cacao powder adds chocolaty goodness. It basically feels like eating dessert for breakfast. Hemp seeds, nut butter, and chia seeds are the whole food, protein-packed trio that makes this recipe such a game changer.
- 1 frozen banana
- Hemp seeds
- Oats
- Peanut butter (or other nut or seed butter)
- Chia seeds
- Cacao powder
- Almond milk
To a high-speed blender, add banana, hemp seeds, oats, peanut butter (or other nut or seed butter), chia seeds, cacao powder, and almond milk (starting with lesser end of range) and blend on high until creamy and smooth, scraping down sides as needed. Taste and adjust flavor as needed, adding more cacao powder for chocolate flavor, nut butter for creaminess or saltiness, almond milk to thin, or dates or maple syrup to sweeten (optional). Enjoy immediately, or store covered in the refrigerator up to 1 day (though best when fresh).
*Hemp seeds can be hard for some people to digest. If you have trouble tolerating them, substitute an additional 1 Tbsp (12 g) chia seeds and 1 Tbsp (7 g) flaxseed meal (amounts as recipe is written // adjust if altering batch size). *If you can’t tolerate oats, we recommend leaving them out and subbing in another Tbsp each of hemp seeds and chia seeds (amount as recipe is written // adjust if altering batch size).
17. Vegan Protein Shake
This vegan protein shake packs in a whopping 22 grams of protein and is one of the best dairy free protein shakes!
Read also: Delicious Keto Meals
- Non Dairy Milk: go ahead and use your favorite non-dairy milk.
- Vanilla Vegan Protein Powder:
- MCT Oil: an extra booster for my vegan protein shake.
- Ice Cubes:
Add all of the protein shake ingredients: dairy-free milk, vegan protein powder, ice cubes and another bit of dairy-free milk. Add anything you’d like to customize your protein shake: fruits, veggies, flavored extract for a tasty boost, MCT oil, vegan collagen or even nut butter. Now, blend away! Blend until everything is smooth and well incorporated. Pour your smoothie mixture into cups.
18. Vegan Berry Protein Shake
This vegan protein shake combines vegan protein powder with frozen mixed berries, baby spinach, nut butter and chia seeds. This shake provides over 27 grams of protein!
- vegan protein powder - I like using vanilla protein powder for added vanilla flavor.
- frozen mixed berries - use any combination of frozen berries you’d like to make the ultimate sweet and thick shake.
- handful of spinach - you don’t need to add a handful of spinach, but why not add in some greens to this shake?! You won’t taste them, promise.
- milk - I like using an unsweetened vanilla almond milk for this protein shake, but any milk will work.
- silken tofu - silken tofu is a great addition to protein shakes because it’s soft and easily blends right into the shake.
- chia seeds - yep, these powerhouse seeds are packed with protein, fiber and important vitamins and minerals. Add 2 tablespoons to your protein shake before blending.
- hemp seeds - packed with protein and healthy fats. Add 2 tablespoons of hemp seeds to your protein shake before blending.
- nuts and seeds - add a variety of nuts and seeds for more healthy fats and protein! I like to use raw nuts when possible to avoid unnecessary added oils. Almonds have the highest amount of protein with 7 grams for 1/4 cup.
- spirulina - boost your immune system and up your protein by adding 2 tablespoons of this blue-green algae powder.
Add all ingredients into your blender. Blend until smooth. Taste and add ice, if needed. Blend again and enjoy!
Tips for Maximizing Your Protein Shake's Effectiveness
While protein shakes can be incredibly effective, getting the most out of them requires a strategic approach.
- Time it Right: Drinking a shake after a workout is one of the most effective ways to support recovery and muscle growth.
- Watch Your Calories: To promote fat loss, aim to keep your protein shakes between 300 and 400 calories.
- Hydration Matters: Drinking plenty of water alongside your shakes supports digestion and satiety.
- Avoid Hidden Sugars: Store-bought shakes and some popular mix-ins (like flavored yogurts or sweetened plant milks) can contain a surprising amount of sugar.
- Be Consistent with Prep: Consistency is key. To avoid reaching for unhealthy options, prep your shake ingredients in advance.
- Combine with a Balanced Meal Plan: Protein shakes are a powerful tool, but they work best when paired with a simple, whole-food-based meal plan.
The Role of Protein Shakes in a Balanced Diet
Using 1 protein shake a day, usually as a breakfast or lunch replacement, can make it easier to maintain a calorie deficit while still meeting your nutritional needs. However, 3 meals a day should be the standard and replacing all meals with shakes can lead to quick weight loss effects. Long-term weight management comes from building habits. This approach should only be used as a temporary solution, perhaps for a cut or just before a holiday. Whole foods provide fiber, chewing satisfaction, and diverse nutrients your body craves.