Diet Plan With Protein Shakes


Diet plan with protein shakes ? The best diet is the one you can stick to. If a high protein diet helps you stick to your weight loss program, then start by having a high-protein shake for breakfast and for a mid-morning and mid-afternoon snack. A high protein meal before dinner and another as a light dinner will take care of your dietary needs.

Protein Shake Diet: Can You Lose Weight With Meal Replacement?

Protein shakes contain a mixture of water, milk, and powder mixed with vitamins and minerals. All are designed to promote muscle growth to boost your metabolism. Bodybuilders have long used these beverages after they exercise and fitness enthusiasts during competitions to build lean muscle mass. Recently, more people are opting to drink protein shakes on a regular basis. This is due to the perception that this type of meal replacement can lead to rapid weight loss, allowing people to achieve their desired figure within a short period. But what are the facts behind these claims? Is it true or just yet another fad diet that will only offer short-term results?

How Does The Protein Shake Diet Work?

A typical protein shake diet consists of a high protein and low carbohydrate diet, using these shakes as meal replacements. You will be replacing two or three meals per day by drinking one of these shakes that are purported to be filling and nutritious.

A standard protein shake diet meal plan may look like this:

  • Breakfast- protein shake (200-300 calories)
  • Snack- a high-protein or high-fat food under 100 calories, e.g., 1 cup of Greek yogurt
  • Lunch- protein shake (200-300 calories) 
  • Snack- 1/2 cup blueberries
  • Dinner- one full meal of your choice (400-500 calories)

When you’re on a 7-day protein shake diet, you’d repeat this eating pattern for each day. Your dinner meals should have a high protein content and a lower content of carbohydrates and healthy fats.

The idea behind this method is that you consume fewer carbohydrates which means that your body will have no fuel for energy, so it must break down fat instead. Furthermore, those who go on this diet believe that protein suppresses hunger.

This then supposedly leads to a reduction in calorie intake, allowing people on such diets to feel more satisfied after consuming limited calories, thereby making them eat less overall. 

Protein has many benefits for health and weight loss . The 7-day protein shake diet results may show some weight loss because it reduces calorie consumption and creates an energy deficit. However, to maintain these results, you’ll have to stick to the diet for much longer than a week, which could result in negative side effects because of how restrictive this approach is.

7-day protein shake diet

Downsides Of The Protein Shake Diet

Protein Shakes Don’t Offer Sufficient Nutrients

Although these beverages are rich in protein, they don’t offer much else. You won’t be getting much in terms of essential vitamins and minerals, so you might feel tired or have other health issues that are related to vitamin deficiencies. 

These drinks may lack fiber, which is essential for good digestive function and regular bowel movements. Fiber can also slow down the absorption of sugar, so it will keep your blood sugar levels stable. 

Results Will Be Short-Lived

The protein shake diet is extremely restrictive. It limits your intake of wholesome meals, and for most people, this may not be sustainable in the long term. 

This means that if you go on a protein shake diet and then return to your normal eating habits, your weight will quickly go back up again. Another reason why this diet is not effective is that when you cut out these calories from your regular diet, those extra pounds were probably water anyway, thus the loss was temporary, and the water weight will come back as soon as you start eating regular meals again.

Benefits Of Protein Powder Weight Loss

When combined with an appropriate exercise regime and as part of a balanced diet, protein shakes can help you lose weight and belly fat via several different mechanisms: 

Protein Changes Levels Of Weight Regulating Hormones

Your body regulates your weight in part by monitoring certain hormones, including leptin and ghrelin. Leptin is considered the satiety hormone, meaning it sends a signal to your brain that you’ve had enough food so you can stop eating. Protein helps increase the level of leptin and reduce the levels of ghrelin.

Digesting Protein Burns More Calories 

Your body burns calories during digestion, and protein is the most thermogenic macronutrient. This means you burn more calories digesting and absorbing protein than you do with any other macronutrient.

The thermic effect of food (TEF) refers to how much energy your body uses when digesting different foods. Proteins have the highest TEF at 20-30%, almost twice as much as carbs and fats. This means that when you eat 30-35 grams of protein at a meal, you burn up to 70-100 calories while digesting the protein.

Difference Between Complete And Incomplete Proteins

On top of that, research suggests that eating lower amounts of dietary fat with a high protein intake leads to greater TEF, which again helps reduce belly fat.

7-day protein shake diet

Protein Boosts Metabolism

Consuming high amounts of protein stimulates your body’s metabolism. Protein increases the thermic effect of feeding, which stimulates increased calorie burn throughout the entire day and during digestion and absorption.

Protein helps you build muscle. Muscle is metabolically active tissue that also burns calories around the clock even when you’re not working out. So if you are trying to lose weight, it can be especially beneficial because more muscle requires more energy (calories) to maintain itself. This is known as the nutrient-partitioning effect of protein. 

If you have more lean muscle mass, this means a higher metabolic rate, so by increasing your intake of protein-rich foods, your body composition will change in favor of lean muscles instead of excess body fat. 

Protein Reduces Appetite

Protein also helps with appetite control by increasing leptin, and, therefore, making you feel full longer after eating. Studies show people who consume higher amounts of protein are less likely to overeat or continue to eat after satiety signals from their stomach that they’re full have been triggered. 

Lowering your appetite is essential because it enables you to lose weight without struggling with hunger pangs all day long. When researchers compared low-carb versus low-fat diets in overweight or obese people, they found that those following a low-carb diet had more significant body weight reductions than the low-fat group.

7-day protein shake diet

Protein Prevents Loss Of Lean Muscle During Weight Loss 

Once you start burning more calories with exercise and cutting back on carbs (which will inevitably cause muscle loss), eating enough protein becomes essential if you want to maintain lean muscle mass.

Increased protein consumption has been shown to improve body composition and prevent the loss of lean tissue during periods of weight loss, especially when combined with adequate amounts of resistance training.

Make Your Own Shakes

Your best bet for following a protein shake or meal replacement shake diet for a week is to make your own shakes. That way, you can fully control the ingredients going into it, and you’ll know exactly what you’re getting.

The key to making your own shakes is to add ingredients with different macronutrient profiles so you can optimize your intake of proteins, carbohydrates, fiber, fats, vitamins and minerals — and not just protein on its own.

To make your own shake, start with a base of grass-fed milk or your favorite nondairy alternative, like almond milk or coconut milk. Add a handful of frozen berries, a couple of handfuls of spinach or kale and a source of healthy fat, like liquid coconut oil or avocado.

Top it off with a high-quality protein powder, like grass-fed whey, grass-fed collagen, hemp or pea. You can also add some chia seeds, flaxseeds or a drizzle of almond or peanut butter. Blend it all together and you’re ready to drink!

Protein Shake Recipes

diet plan

Raspberry Chocolate Smoothie

This decadent-tasting smoothie is loaded with healthy ingredients, including cocoa powder, which provides both brain and heart-healthy flavonoids. This smoothie also has other healthy ingredients like raspberries, a source of immune-boosting vitamin C, and spinach, an energizing B vitamin. You can add a plant-based protein like sprouted rice or pea protein to help post-workout muscle recovery.


  • ½ banana
  • 1 handful spinach
  • ½ cup raspberries
  • 1 tablespoon almond or cashew nut butter
  • 2 tablespoons raw cocoa powder
  • 10 oz unsweetened almond, hemp or coconut milk
  • 1 scoop or serving plant-based protein powder


Blend all the ingredients

Nutrition: 391 calories / 15 g fat / 38 g carbs / 12 g fiber / 12 g sugar / 34 g protein

7-day protein shake diet

Peach Oat Cobbler

This peach oat cobbler is a light and airy drink that will leave you feeling full but not heavy. It’s perfect for those who want something sweet without all of the guilt. The recipe is chock-full of nutrients including calcium and vitamins A, B5, B6, D3, E & K2. 

The ingredients are simple–peaches (fresh or frozen), vanilla protein powder, oats and almond milk–but they combine to make a satisfying breakfast or afternoon snack on a cold day. Give this recipe a try if you’re looking for something warm that won’t weigh you down. 


  • ½ peach
  • ½ frozen banana
  • 2 tablespoons rolled oats
  • ½ cup unsweetened almond milk
  • 1 teaspoon ground flaxseed
  • 1 scoop vanilla plant-based protein powder
  • Water to blend (optional)


  1. Blend all the ingredients

Nutrition: 277 calories / 4 g fat / 33 g carbs / 6 g fiber / 14 g sugar / 28 g protein

Cherry Vanilla Smoothie

This cherry-vanilla smoothie recipe will help you recover from a challenging workout. The cherry juice can relieve post-exercise pain in athletes, while the pomegranate juice can accelerate muscle recovery. Blend up this smoothie for an easy way to refuel after working out!


  • ¾ cup ice
  • ¼ cup fresh or frozen pitted tart cherries
  • ¼ cup pomegranate juice
  • 1 scoop vanilla protein powder
  • 1 tbsp chopped walnuts
  • 1 small cooked, peeled beet (or raw beet, scrubbed and chopped)


  1. Blend all the ingredients

Nutrition: 233 calories/ 25 g protein/ 20 g carbs/ 2 g fiber/ 6 g fat

7-day protein shake diet

Superfood Shake

“Eating the rainbow” is a great rule of thumb for those who want to get the most out of their fruits and veggies consumption. This superfood shake is full of nutritious berries, beets, and seeds that will boost your nutrient intake while keeping hunger at bay.


  • 1/2 cup frozen cherries
  • 8 oz water
  • 1/2 cup chopped raw beets
  • 1/2 cup frozen strawberries
  • 1/2 cup frozen blueberries
  • 1/2 banana
  • 1 scoop chocolate whey protein
  • 1 tbsp ground flaxseed

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