Best Protein Shakes and Powders for Weight Loss: What to Look For and What to Avoid

by Weight Loss NP

If you are working toward weight loss, or just trying to follow a high-protein diet, protein shakes can be a convenient tool, but only if they are chosen wisely. The key is picking ones that support your goals without sabotaging them.

What to Look for in a Protein Shake or Powder

Here are the criteria we recommend:

• At least 20 grams of protein per serving to meaningfully support muscle maintenance and fullness
• Less than 5 grams of added sugar to avoid blood sugar spikes and extra calories
• Good quality protein sources such as whey isolate, casein, or plant blends
• Clean ingredient list with minimal fillers, artificial colors, or sweeteners
• Appropriate macros for your plan such as checking carbohydrate content for low-carb diets or ensuring vegan-friendly ingredients if needed

With those filters in mind, here are some of the brands I like that often meet these criteria.

Great Protein Shakes and Powders for Weight Loss

• Fairlife Core Power uses ultra-filtered milk and delivers around 26 to 30 grams of protein with relatively low sugar depending on flavor.
• Premier Protein Shakes provide 30 grams of protein and typically only 1 gram of sugar.
• Orgain is a good plant-based option, offering about 21 to 24 grams of protein with modest sugar content.
• Ka’Chava is a more natural meal replacement that includes clean ingredients, fiber, and superfoods. It is higher in calories but nutrient dense.

You can also use whey isolate, casein, or plant-based powders to customize your own shakes for cost savings and flexibility. When comparing options, always check the nutrition facts since different flavors and product lines can vary.

Starbucks New Protein Foam and Protein Lattes: What to Know

Starbucks recently introduced Protein Cold Foam and Protein Lattes to its permanent menu in the United States and Canada (as of September 2025) (Starbucks Press Release).

• The new Protein Cold Foam adds about 15 grams of protein when used as a topping on drinks (Protein.Starbucks.com).
• The Protein Lattes use “protein-boosted milk,” a blend of 2% milk and whey protein, and contain between 27 and 36 grams of protein in a grande size (Noom).

Pros

• They offer a convenient way to boost protein intake within an everyday beverage.
• Unflavored or lightly sweetened versions are relatively low in added sugar. (EatingWell)

Concerns

• Some flavored versions are high in sugar (think 35 gm of added sugar in one vanilla protein latte!), reducing their nutritional benefit (Verywell Health).
• They lack fiber and healthy fats, so they should not replace balanced meals (Verywell Health).
• Those with lactose intolerance or dairy sensitivities may need to avoid them.
• Regular use of sweetened versions can add unnecessary calories.

Bottom line: Starbucks’ new protein drinks are a creative option and may be useful occasionally, but they are not ideal as a daily meal replacement.

Why Hydration Is Essential with High-Protein Diets

When you increase protein intake, it is important to also increase water intake. Here is why:

• Kidney support: Processing protein produces waste that kidneys must filter. Water helps this process run smoothly.
• Digestion: Water aids in digesting protein and moving nutrients through your system.
• Metabolism: Staying hydrated helps maintain energy levels and reduces hunger.
• Constipation prevention: Many protein shakes are low in fiber, and water helps maintain regularity.

A simple rule of thumb is to drink at least 0.5 to 1 ounce of water per pound of body weight per day, depending on your activity level and environment. Always pair your protein shake with a full glass of water to help your body process it effectively.

The Takeaway

Protein shakes can make healthy eating and weight loss easier, especially when you choose options with the right protein content, minimal sugar, and quality ingredients. Whether you reach for Fairlife, Premier Protein, Orgain, or Ka’Chava, focus on balance and hydration for the best results.

Want to work with us on your diet, lifestyle, and even for medical weight loss? We offer options with an without medication! Book a free consultation now!