One very simple way to increase the nutrition in your diet while keeping the calories under control is to add a daily low-sugar protein shake recipe for weight loss to your daily menu. These types of shakes provide a good dose of protein and essential nutrients to support the health of your muscles, bones, skin, and hair.

Unfortunately, if you head over to a local smoothie shop, you’re not likely to get the low-sugar protein shake you might expect. Instead, many of these are sugar bombs that have over 1,000 calories! To say the least, these types of shakes aren’t going to help you get the weight-loss or health results you’re hoping for.

Luckily, with even an inexpensive blender, you can create a mouth-watering, nutrition-packed, low-sugar protein shake to help you lose weight, boost energy, and feel great. As a bonus, prep work and clean up are a breeze! Here are a few of our favorite recipes to get you started:

Berry Fresh Smoothie
Ingredients:1/2 cup water
½ cup coconut milk (carton rather than canned version)
2 to 3 ice cubes
1 cup mixed berries (e.g., blueberries, raspberries, blackberries, etc.)
2 scoops low-sugar protein powder of your choice
Directions:1. Put water, coconut milk, and ice into a blender.
2. Now, add berries and protein powder and blend on high until well-blended.
3. Enjoy immediately.
Nutrition (depending on protein powder):242 calories, 4.25 g fat, 19 g carbs, 3.5 g fiber, 9 g sugar, 33 g protein
Peanut Butter Cup
Ingredients:1 cup water or nut milk of your choice
2 to 3 ice cubes
½ frozen banana
2 scoops chocolate-flavored low-sugar protein powder of your choice
1 Tbsp cocoa powder (unsweetened)
Directions:1. Place all ingredients in a blender and blend on high until well-blended. (Additionally, you can add more liquid if need be.)
2. Next, enjoy immediately.
Note:Choose peanut butter that contains only one to two ingredients: peanuts and maybe salt. Further, you can also choose a different nut butter—almond, cashew, and others all work well.
Nutrition (depending on protein powder):295 calories, 11.5 g fat, 34 g carbs, 11 g fiber, 8 g sugar, 25.5 g protein
Get Spicy!
Ingredients:1 cup almond milk (or nut milk of your choice)
2 to 3 ice cubes
½ tsp cinnamon
½ tsp ginger
½ tsp vanilla extract
½ tsp turmeric
pinch of ground nutmeg
pinch of ground clove
1 Tbsp coconut oil
2 scoops low-sugar protein powder of your choice
Directions:1. Place all ingredients in a blender and blend on high until well-blended.
2. Then enjoy immediately.
Nutrition (depending on protein powder):326 calories, 19 g fat, 7 g carbs, 2 g fiber, .5 g sugar, 33 g protein
Rooty-Tooty Shake
Ingredients:1 cup water
2 to 3 ice cubes
3 ice cubes
½ lemon
½ medium raw beet (unpeeled) with green leaves
½ cup berries (your choice of fresh or frozen blackberries, raspberries, blueberries, or cherries)
2 scoops low-sugar protein powder of your choice
½ Tbsp chia seeds
1 tsp turmeric powder (optional)
Directions:1. Put water and ice into a blender.
2. Add juice from the half lemon.
3. Slice beet and beet greens and add to the blender.
4. Finally, add berries, protein powder, chia seeds, and turmeric to the blender, and blend on high until well-blended. (Add more water if need be.)
5. Enjoy immediately.
Nutrition (depending on protein powder):250 calories, 4.5 g fat, 20 g carbs, 6 g fiber, 7 g sugar, 35 g protein
Detox Smoothie Recipe for Weight Loss
Ingredients:1 cup water
½ lime
½ apple
½ cup frozen pineapple chunks
½ frozen banana
½ inch fresh ginger
handful of spinach
2 scoops plant-based protein powder
Directions:1. Put water and ice into a blender.
2. Add juice from the half lime.
3. Then add fruit, ginger, spinach, and protein powder, and blend on high until well-blended. (Add more water if need be.)
4. Enjoy immediately.
Nutrition (depending on protein powder):287 calories, 5 g fat, 50 g carbs, 10 g fiber, 23 g sugar, 23 g protein
Ultimate Low-Sugar Protein Shake Recipe for Weight Loss
Ingredients:1 cup water
2 to 3 ice cubes
1/2 pear
handful of spinach (or other preferred leafy green)
1/4 ripe avocado
½ frozen banana
½ Tbsp chia seeds
2 scoops plant-based protein powder
Directions:1. Place all ingredients in a blender and blend on high until well-balanced. (Add more liquid if need be.)
2. Enjoy immediately.
Nutrition (depending on protein powder):368 calories, 14 g fat, 49 g carbs, 15 g fiber, 17 g sugar, 25 g protein

Feel free to experiment with the ingredients with what is fresh and in-season in your area. To put together a low-sugar protein shake recipe for weight loss using the ingredients you have on hand, simply combine:

  • A good quality, minimally processed, low-sugar protein powder. Choose one that provides no artificial sweeteners, colors, or preservatives or added sugars. If you are choosing one that isn’t plant-based, choose an option that’s free from growth hormones, antibiotics, and pesticides from grass-fed, pasture raised cows.
  • Liquid of your choice. Water is always calorie-free, inexpensive, and readily available. However, by adding milk or a nut milk, you can also make your protein shake richer and creamier in taste and texture.
  • Add a handful of vegetables like leafy greens, ¼ avocado, or even some carrots, cauliflower, cucumber, or zucchini.
  • Now it’s time to add your choice of fruit—berries are always good choices, as are bananas. If you choose frozen fruits, you can also skip the ice, depending on your preference.
  • Finally, you can boost the nutritional value of your shake with chia, hemp, or flax seeds, fresh or powdered herbs and spices like cinnamon, ginger, or turmeric, or nuts or nut butter like walnuts, almonds, or peanut butter. However, be careful with the additions as you can quickly go over the top when it comes to calories with nuts, seeds, and nut butters. (Go with a single serving of only one type of nut or seed.)
  • Enjoy!

Add Comment

Your email address will not be published. Required fields are marked *