The Top Protein Shakes, Powders & Meal Replacements for Weight Loss, Reviewed by an RD

Verdict Thumbs up. This is one of the highest-protein shakes on the market, with multiple flavors offered. They’re low in fat and added sugar (just 1 g of sugar per shake). Research finds that sugar-laden beverages are a major contributor to weight gain. Excess sugar may also increase cravings for sweets, which can hinder weight loss efforts.

These shakes also provide just 3 g of fat per serving, or 17 percent of calories from fat. This meets the American Heart Association’s criteria for a low-fat product.

Packaged with 30 g of protein in just 160 calories, Premier Protein Shakes are a great addition to your weight loss program. Studies find that diets with greater than 25 percent of calories from protein, or 1.0 g of protein per kilogram of body weight, aid in the retention of lean body mass in adults aged 50 and up. Protein is also thermogenic, meaning your body’s metabolism gets a boost when it’s digested.

Finally, Premier Protein Shakes provide 24 important vitamins and minerals to prevent deficiencies and aid in nutrient metabolism. These include B vitamins, vitamins A, C, K, and D, magnesium, selenium, and zinc. Of note, these shakes provide 50 percent of the daily value of calcium to support bone health.

Unlike the usual ice cream flavors of most protein shakes, Premier takes taste to a whole new level. In addition to offering traditional vanilla and chocolate, Premier’s flavors include cookies and cream, peaches and cream, pumpkin spice, root beer float, cinnamon roll, and more.

If you want to use them as a meal, I’d pair them with more food to make it a complete meal, as the calories are low.

Verdict Plant-based protein may aid with weight loss due to its fiber content, according to research. This is a good choice for those wanting a nondairy shake.

Ripple Vegan Protein Shakes are fairly new to the protein shake category but offer a good alternative for those seeking a plant-based drink. They’re non-GMO, organic, and don’t contain soy, nuts, or gluten, making them a great option for those with allergies.

Ripple provides 20 g of pea protein, which may aid in weight loss by promoting satiety, based on recent research. In addition to its protein content, Ripple also provides 40 percent of the daily value for calcium, 15 percent of the daily value for potassium, and 20 percent of the daily value for iron. These three nutrients are often deficient in the American diet.

Compared with other protein shakes, Ripple is more reasonably priced and widely available. It also has fewer ingredients than similar shakes on the market.

A few disadvantages are the sodium count (370 mg) and added sugar of 9 g per serving (roughly 2 teaspoons per shake). I may not advise this shake for individuals with high blood pressure, or blood sugar issues such as diabetes or prediabetes.

I would caution that this may be a more appropriate product for women than men due to the iron content.

Verdict When fiber is digested, it produces short-chain fatty acids, which have been found to reduce the risk of obesity, according to research. This product gets a thumbs up for its fiber, iron, and low-sugar content.

SlimFast is a veteran of the weight loss category, having been around for years. Since its inception in 1977, it has offered shakes, bars, snacks, and other weight loss products. My mother used to use SlimFast products back in the day with varying success.

Their protein shake provides 20 g of protein and are vitamin and mineral-fortified, which is a good perk. This shake in particular provides 30 percent of the daily value of iron.

SlimFast Protein Shakes also provide 5 g of fiber per shake with only 180 calories. Fiber is beneficial to individuals seeking weight loss, as it helps keep you feeling fuller for a longer period of time. The shake provides 9 g of fat per serving, which may also promote satiety, according to research.

The shake could be used as a snack or included as part of a meal for someone who chooses not to eat meat. Like other protein drinks, these are not meant to be a “meal,” as the calorie count is too low. One advantage is its affordability. It’s also low in sugar with zero added sugar in the product.

Verdict These may be a good option for individuals with diabetes, high blood pressure, liver, or kidney disease. Limiting drinks high in added sugar may aid in weight loss, according to research.

Despite the “diabetes” in the name, Splenda Diabetes Care shakes may also be a reasonable option for those seeking weight loss. These no-added-sugar shakes provide 16 g of protein and 6 g of dietary fiber, which is more than most protein shakes.

Splenda’s shakes contain 180 mg sodium, which is lower than most protein shakes, making it a better option for those with high blood pressure or kidney disease. The vitamin C and vitamin D content are impressive, with 100 percent of the daily value for vitamin C and 50 percent of the daily value for vitamin D.

In addition to being lower in sodium, Splenda’s Diabetes Care Shakes have no added sugar and get their sweetness from Splenda, as the name implies. I’ve tried these shakes before and they taste pretty good. I think these shakes are too low in calories and protein to be considered a “meal replacement,” but may make a good option for a convenient snack.

Splenda’s shakes are less expensive than most, and flavors include Vanilla, Chocolate, Strawberry, and Strawberry Banana.

Verdict This may be a good option for those trying to get fiber from a shake without a lot of carbohydrates. Research finds that dietary fiber combined with a calorie-restricted diet improves weight loss better than calorie restriction alone.

While GNC dubs this a “meal replacement” shake, it has only 170 calories — not enough to make a complete meal. You can add some fruit, veggies, or half of a sandwich to add more calories.

The protein content in the GNC Total Lean Shake is 25 g in a 14 ounce (oz) shake. GNC shakes are a good option for those limiting sugar, as they contain just 1 g of added sugar and 3 g of fiber, which research has found to be beneficial for weight loss. Of note, the product contains 30 percent of the daily value for iron, which is impressive.

These shakes are milk-based, which is advantageous to weight loss, according to research. The calcium and vitamin D content of the shakes are 40 percent and 25 percent of the daily value, respectively.

In addition, GNC offers interesting flavors such as S’mores, and Coconut Caramel for the Girl Scout cookie fans out there. Banana Cream, Strawberries and Cream, and Cookies and Cream are also available.

Verdict Women receiving a whey protein-based supplement had lower body fat, waist circumference, and blood sugar compared with controls, according to one study.

This powder may not be a good option for those with diabetes or blood sugar issues.

One of the oldest but best tasting (according to a few of my clients) powders on the market, Carnation Breakfast can be found in your grocery store or online. Carnation is a milk-based powder with added whey protein isolate, which has been found to reduce obesity in research done on mice.

This high-protein oral supplement should ideally be mixed with milk to provide 220 calories and 18 g of protein. I would add a side of fruit, a hard-boiled egg, or peanut butter toast along with this to make it a complete meal. This could be used as a between-meal snack as well.

Carnation breakfast is fortified with 21 vitamins and minerals and is a good source of calcium, vitamin D, and iron, providing 50, 45, and 20 percent of the daily values, respectively.

Flavor choices are limited to Milk Chocolate, French Vanilla, and Strawberry.

Verdict Plant-based protein, including pea protein, may aid in weight loss according to research in lab animals. This shake blend may be too expensive for most individuals to purchase.

Ka’Chava is a nutrient-fortified vegan protein powder made with pea, brown rice, and quinoa proteins. It’s one of the more expensive protein replacement powders on the market and contains 25 g of protein per serving.

Ka’Chava boasts no artificial ingredients or sweeteners and offers some unusual flavors, including Coconut Acai and Matcha. The mix provides 240 calories per serving, which is not enough in my opinion to be considered a meal. I would add a serving of beans and rice and a side of vegetables to make this more of a meal.

On the plus side, vegetable-based proteins may aid in reducing abdominal fat, according to a recent study. Ka’Chava also provides adaptogens (from mushrooms) and omega-3-fatty acids that research suggests may aid in reducing inflammation as well as super greens, probiotics, and digestive enzymes. But these additives and claims have not been approved by the FDA.

Verdict This may be a good option if you only use it once per day, given the high protein content and cost. Research shows that whey-based proteins are superior for weight loss compared with animal-based proteins when people follow calorie-restricted diets. I would caution against the use of this product in those with kidney or liver disease.

Muscle Milk is a brand that has some street cred. It’s been around for years although it’s traditionally associated with bodybuilders.

Two scoops of Muscle Milk protein powder provide 280 calories and 32 g of protein, which isn’t enough calories for a meal. I’d add some fruits and veggies and some beans to boost the fiber content of my meal when using this.

While Muscle Milk isn’t vegan, it provides ample protein from whey protein and milk protein isolates. Research shows that both types of protein may induce weight loss and aid in muscle synthesis and retention.

Muscle Milk Genuine Protein Powder offers Vanilla, Chocolate, Strawberries and Cream, Cookies and Cream, Banana Cream, and Chocolate Peanut Butter flavors. This product could be used in smoothies or shakes.

Verdict A good choice for those who want minimal, “clean” protein powders with lower calories. Whey protein aids in muscle retention in individuals trying to lose weight, according to recent research.

If you’re looking for no BS in your protein powder, Naked Whey could be for you. With just three (that’s it) ingredients, there’s nothing hidden in this protein supplement. The powder provides 25 g of protein and just 3 g of fat. It’s also significantly lower in sodium than most protein supplements.

Naked Whey provides 8 g of carbohydrates, of which 3 are added sugar. Because it has only three ingredients, it isn’t as good of a source of calcium, vitamin D, or B vitamins compared to other protein supplements. It has an additional 5.9 g of branched-chain amino acids, though research shows these aren’t superior for weight loss.

Naked Whey is available in unflavored, vanilla, or chocolate, which could be used on their own or added to other recipes. The calorie count is only 160 in two scoops, so I wouldn’t consider this a “meal.” It could be considered a high-protein snack or used as a protein source in a meal that contained fruits, veggies, whole grains, or other foods.

Verdict Consuming a high-protein, high-fiber supplement before breakfast results in better weight loss compared with placebo, according to recent research.

Orgain offers a variety of different protein powders but initially started with primarily plant-based products. Their organic protein powder provides 21 g of protein and is a good source of iron, providing 35 percent of the daily value. It isn’t fortified with other nutrients compared to other brands but offers fun flavors such as Churro Caramel Swirl, Cookies and Cream, and Peppermint Hot Cocoa.

Since Orgain’s overall calories are only 150 per serving. I would suggest this protein powder as a snack or part of a meal plan. The calories are too low and the product lacks most vitamins and minerals to be considered a complete meal replacement. One perk: It’s low in saturated fat and comes in an unflavored variety, which could be used in smoothies or other recipes.

Orgain’s protein comes in the form of organic pea protein, organic brown rice, chia seeds, and defatted peanut flour. As part of a meal, it could provide some of the nine essential amino acids, but it isn’t a complete protein by itself. Plant-based protein has been shown to assist with weight loss according to recent research.

Verdict Owyn plant-based drinks get a thumbs-up for weight reduction given their fiber content, plant-based protein, and allergen-free ingredients.

If you’re in search of a vegan protein shake, Owyn may be for you. This meal replacement shake is 100 percent plant-based and free from the eight top allergens. It’s made with a combo of pea protein, pumpkin seeds, and flaxseeds to provide 20 g of protein per shake.

The shakes are also vitamin- and mineral-fortified in addition to providing probiotics, which research suggests may aid weight loss. Owyn plant-based drinks provide 300 calories and 5 g of fat, with the majority of fat being unsaturated.

Owyn plant-based drinks also provide 3 g of fiber per serving, which has been found to aid in weight loss compared to lower-fiber diets. These drinks are also low in sugar (5 g per shake), making them a good option for individuals trying to manage their blood sugar. Weight loss maintenance is better with a limited intake of sugar-sweetened beverages, according to research.

Verdict Protein from dairy products helps maintain muscle mass when trying to lose weight, based on recent research. This is a good choice for men who may need more protein in their diets than women. I’d caution those with high blood pressure, kidney, or liver disease due to sodium and protein content, respectively.

Lean Body protein shakes provide a whopping 40 g of protein per shake, which is nearly the same amount as 6 oz of chicken. Their protein comes from a combination of milk protein and whey protein concentrate; higher protein intake helps prevent muscle loss during weight loss, based on a recent study.

In addition to being very high in protein, Lean Body shakes provide more fiber than most, with 5 g of fiber per shake with no added sugars. Diets high in fiber aid in both weight loss and weight loss maintenance by regulating appetite, research suggests.

Lean Body offers a loyalty program, which may reduce the price of their shakes. Flavors include traditional Chocolate, Vanilla, and Strawberry as well as Piña Colada and Salted Caramel.

You can give their protein products a try for free but have to pay for shipping. They also offer a plant-based protein shake, which contains 30 g of protein per shake.

Verdict A good choice for someone wanting a very high protein shake with just 250 calories. Research shows that whey protein from dairy products reduces the risk of obesity and shows improvements in body composition compared with other proteins. I would caution anyone with kidney or liver disease not to use this product because of its high protein content.

Fairlife, which makes Core Power Elite Protein Shake, is best known for its milk, both white and chocolate. Core Power Elite Protein Shake is a bit different. It’s ultra-filtered to take out lactose and additional sugars to make it higher in protein and calcium. These shakes provide 42 g of protein in three flavors: Chocolate, Vanilla, and Strawberry.

While these shakes are often marketed for “recovery,” they would also be beneficial for those seeking weight loss. Whey protein from dairy products has been found to reduce the risk of obesity, and shows improvements in body composition compared to other proteins, according to research.

The shakes provide all nine essential amino acids, making it a complete protein. Core Power Elite Protein Shakes are gluten-free and low in fat, providing just 4 percent of the daily value.

The calcium and vitamin D content is impressive, providing 90 percent for calcium and 60 percent for vitamin D. It also provides 15 percent of the daily value for iron. Unlike other shakes, the sodium count is considerably lower at 160 mg per serving. It also does not contain fiber.

One disadvantage of these shakes is the price point. At $6.33 per shake, these may only be available to the "elite" as the name suggests. There’s a loyalty program on Amazon, which may reduce the cost a bit.

Verdict Inexpensive meal replacement shake.

This may be a good option for those looking for a high-iron shake. Research indicates that women who consume a high-protein meal replacement shake increase thermogenesis (fat burning) compared to a whole-food meal.

Several meal replacement shakes on the market have under 200 calories, which in my opinion would not count as a “meal.” Research supports that women should not eat less than 1,200 calories per day or they risk nutrient deficiencies and muscle loss.

Boost High Protein Drink With Fiber provides 27 vitamins and minerals, and 3 g of dietary fiber with 250 calories, which is more balanced than most drinks. You can add some fruit, veggies, or a slice of toast and an egg to meet the calorie needs to make this part of a meal.

Although the ingredient list looks long, several of the ingredients are B vitamins and minerals. This includes an impressive amount of iron at 25 percent of the daily value. It has 20 g of protein, primarily from milk and soy.

On the plus side, this is one of the more affordable shakes on the market. My friend Heather has used this shake in her weight loss efforts and notes that they taste better than other shakes she has tried. The flavors include Chocolate, Very Vanilla, and Strawberry.

Verdict Research finds that low-fat dairy products may aid with weight loss when combined with a calorie-restricted diet.

Orgain Organic Protein Grass-Fed Protein Shakes are well known in the RD community for their high-quality ingredients and customer commitment. They offer coupons, discounts, and samples to customers as well as ambassadors. Who doesn’t love samples?

Developed by a physician, these shakes are made with grass-fed, organic milk. This Orgain shake provides 250 calories and 26 g of protein per serving. Orgain does sell other protein shakes and bars with more flavors. Dairy products, such as milk, may aid in weight loss as part of a calorie-restricted diet according to research.

While Orgain Organic Protein Grass-Fed Protein Shakes taste good, they’re more expensive than their competition at $3.58 per shake. The 26 g protein shake does not have added sugar but uses a few artificial sweeteners such as erythritol and Stevia.

They provide more calcium than other shakes (60 percent of the daily value) and are also a good source of iron (10 percent of the daily value). They are slightly higher in fat than other protein shakes but saturated fat is low at 5 percent of the daily value.

Although these shakes don’t contain as many added nutrients (B vitamins, fat-soluble vitamins, other minerals), I’ve tried them, they taste good, and are well tolerated by most of my clients. I have shared coupons and samples with clients.