Vegan protein shakes for weight loss: Do they work?

Are you looking for a vegan diet to support your weight loss journey?

Well, finding the best vegan protein powder for weight loss doesn’t have to be so hard!

In this article, we’ll discuss the top proteins for weight loss, including pea, hemp, and soy protein. Additionally, we’ll explore alternative protein sources like Seitan, Tempeh, and Tofu, and help you determine the best vegan protein shakes and meal replacements on the market.

Now you can fuel your day with plant-based proteins to support your fitness goals!

But first of all, let’s answer the question that is on everybody’s mind:

Can protein shakes help with weight loss on a vegan diet?

Yes, protein shakes can help with weight loss on a vegan diet.

Protein shakes can provide vegans with the necessary protein intake they need in order to build muscle, burn fat, and support a balanced diet.

They are versatile and can be replaced with meals or snacks throughout the day.

However, it’s important to be mindful of the ingredients and added sugars when choosing a protein shake.

Which vegan protein is best for weight loss?

Vegan Protein Powders for weight loss

The most effective vegan proteins for weight loss are pea protein, hemp protein, and soy protein. All three vegan proteins are a great source of healthy fats, carbohydrates, and dietary fiber, which are all key components for a healthy diet.

Pea Protein Powder

Pea protein powder is a great choice for those looking to support weight loss and weight management. Its high protein content helps keep you feeling full for longer, which can control your appetite and aid in weight loss.

It also contains beneficial amino acids, minerals, and other nutrients that can provide energy, help repair muscles, and promote overall health.

Recommended Product- Naked Nutrition Pea Protein Powder

For every 2 scoops, you’ll get 27 grams of protein, 2 grams of carbs, and 0.5 grams of fat.

Ingredients: Organic Pea Protein Isolate (Organic Whole Yellow Pea, Organic Tapioca Sugar), Organic Coconut Palm Sugar, Natural Chocolate Flavor, Organic Cacao Powder, Sea Salt.

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Soy Protein Powder

Soy protein powder could be your go-to for weight loss success! Not only does it help keep blood sugar levels in check, minimizing hunger and cravings, but it’s also low in calories and high in quality proteins – exactly what you want when aiming to shed pounds.

Plus, it’s perfect for vegetarians and vegans and provides all the necessary amino acids.

Reap the benefits of soy protein powder to shed weight and reach your goals!

Recommended Product: Designer Soy Protein Powder

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When it comes to soy protein powders, our main recommendation is Designer Wellness’s product. It’s a brand we trust, as we’ve tried other products in their line, and the macronutrients look great.

For the Designer Soy Protein Powder, protein makes up the majority of the macronutrients at 20 grams per serving. Carbohydrates contribute 6 grams and fat contributes 0 grams per serving, which is equivalent to 2 scoops.

The Designer Soy Protein Powder has a delicious taste combined with a high quality of protein and nutrition, as well as an attractive design.

It has a slightly higher carbohydrate content than our recommended pea protein powder by naked nutrition but is still favorable for weight loss.

The cost is slightly higher than other plant-based protein powders, which is the main disadvantage in our opinion.

Hemp Protein Powder

Craving a quick, easy, plant-based source of protein that can aid your weight loss goals? Hemp protein powder is the solution. Not only is it one of the few vegan sources that contain all essential amino acids, but its digestibility is also rated very highly compared to other plant proteins, like soy and pea.

What’s more, it’s a great source of fiber and omega-3 fatty acids, making you feel fuller for longer and aiding digestion – not to mention an allergens-free option for those with sensitivities to gluten, lactose, and dairy.

Sure, the protein content of hemp protein powder is lower than its competitors, typically 11-15g per 100g, compared to soy and pea’s 20-25g – but the added benefits make it an excellent choice for anyone looking to diversify their protein intake.

Recommended Product: Manitoba Harvest Hemp yeah! Protein Powder

There are a variety of options available, with Max Protein, Max Fiber, and Balanced Protein + Fiber options, as well as the Plant Protein blends that combine hemp and pea protein. This allows for versatility in meeting different dietary needs and preferences.

We particularly enjoyed the Chocolate flavor of the Plant Protein blend, which had a great taste and texture.

This is not a 100% hemp protein powder as it is mixed with some pea protein. However, the blend of hemp and pea protein is a smart choice as it balances out the amino acid profile and allows for maximum absorption and easy digestion.

The use of natural plant extracts and FDA/CFIA approved natural oregano extract to protect the quality and freshness of the product is also a plus. The ingredient list is clean and simple, which is always a good sign in our opinion.

An alternative to using protein powders for weight loss is to look for a vegan meal replacement shake that is low on calories. The orgain nutritional shake is one potential recommendation. We won’t cover those types of shakes in this article but if you are interested in knowing more, read our article on the best vegan meal replacement shakes

Vegan food with high-quality protein for weight loss

Seitan, Tempeh and Tofu


Photo by Ella Olsson on Unsplash

Seitan, Tempeh, and Tofu are three different sources of plant-based protein. They all can be used as vegan substitutes for meats and are high in protein and low in calories, making them ideal for weight loss. Additionally, they are all rich in fiber, which helps to slow digestion and promote feelings of fullness, preventing overeating and snacking.

Seitan is made from wheat gluten, it is relatively low in calories and fat, and has a good source of protein. Additionally, Seitan is also rich in fiber, which can slow digestion and promote feelings of fullness.

Tempeh, on the other hand, is made from fermented soybeans, which lend it a distinct nutty flavor and a firmer texture than tofu. Tempeh also contains probiotics and beneficial enzymes, which can aid in digestion and support gut health.

Tofu, being made from curdled soymilk, has a mild flavor and a soft texture. It is high in protein and low in calories, making it a great option for weight loss. Additionally, Tofu is also rich in minerals like iron and calcium, making it a nutritious addition to any diet.


Lentils are an excellent choice for anyone looking to lose or maintain their weight. Not only are they low in calories, they are also filled with essential vitamins, minerals, fiber, and protein that all aid in weight loss. Plus, they contain complex carbohydrates which can help promote energy production throughout the day. Not to mention, lentils are so delicious and versatile, making them the perfect addition to any meal plan. So next time you’re in the mood for a nutritious, weight-loss-friendly snack or meal, you know where to turn!

Black Beans

Black Beans are a great food for weight loss. They are full of dietary fiber, protein, antioxidants, and vitamins, and minerals. These nutrients help to keep you full for a longer period of time, increasing the time between meals and decreasing snacking. The fiber content helps to regulate digestion, which can help you hit your daily fiber goal.


Quinoa is a great food for weight loss because it is low-calorie and high-fiber. It is also a plant-based source of protein and contains a variety of vitamins and minerals like magnesium, iron, and B vitamins. The high fiber content in Quinoa keeps you feeling full longer after eating, so you’re less likely to overeat.


Nuts are a great snack for weight loss because they are packed with nutrients and healthy fats, which help to keep you feeling full and satisfied for longer. They are also low in calories, so you don’t have to worry about breaking your diet. Eating a handful of nuts every day can also help to boost your energy levels and keep your metabolism stable.

3 vegan protein shake recipes for weight loss

1. Vanilla Hemp Shake: Blend together 1 cup unsweetened almond milk, 1/4 cup hemp protein powder, 1/2 frozen banana, 1/2 teaspoon vanilla extract, a dash of ground cinnamon, and 1 tablespoon of chia seeds.

Carbohydrates: 17g
Fat: 4g
Protein: 11g

2. Chocolate Almond Protein Shake: Blend together 1 cup unsweetened coconut milk, 1/4 cup vegan pea protein powder, 1/2 frozen banana, 1 teaspoon cocoa powder, 1 tablespoon almond butter, and a dash of sea salt.


Carbohydrates: 11g
Protein: 14g
Fat: 8g
Fiber: 1g

3. Strawberry Banana Protein Shake: Blend together 1 cup unsweetened almond milk, 1/4 cup vegan soy protein powder, ½ cup frozen strawberries, ½ frozen banana, 1 tablespoon chia seeds, and ¼ teaspoon ground cinnamon.

Carbohydrates: 42.5 g
Protein: 19.5 g
Fat: 6.5 g

Boosting your vegan protein shakes for maximum weight loss

Some things you could do to make a vegan protein shake better for weight loss would be adding ingredients such as:

A handful of spinach or kale, ½ banana, a tablespoon of almond butter, 1-2 tablespoons of chia seeds, 1 teaspoon of cinnamon, and ¼ cup of almond milk.

This adds nutrients, vitamins, and healthy fats, in addition to the protein from the vegan shake mix, that can help support weight loss.

Besides that, drinking plenty of water, getting lots of sleep, reducing stress, and supplementing correctly, in accordance with your vitamin and mineral profile, will help regulate your metabolism and burn calories in a healthy manner.

Are there any downsides to using protein shakes for weight loss on a vegan diet?

For vegans looking to use protein shakes for weight loss, there are a few potential downsides you should keep in mind.

Whilst these shakes can be rich in protein, they can also be high in sugar and calories, which can make it harder to achieve the necessary caloric deficit for successful weight loss.

Moreover, many protein shakes are low in fiber, the essential component of a vegan diet that provides essential nutrients and fiber-rich plant-based sources.

Lastly, watch out for chemical additives, sweeteners and preservatives that can be found in some protein shakes; these can be damaging for your health, and may even have an adverse effect on your weight loss goals.


In conclusion, vegan protein shakes can be a great way to support weight loss. Pea, hemp, and soy proteins are highly recommended, as they each offer benefits:

Pea Protein: Full of protein and beneficial amino acids.
Soy Protein: Keeps blood sugar steady.
Hemp Protein: A breeze to digest, and high in fiber.

Seitan, Tempeh, and Tofu are alternative options that may also be viewed as beneficial.

When choosing a protein shake, though, be sure to check the ingredients and added sugars. Naked Nutrition Pea Protein Powder and Designer Soy Protein Powder make for excellent choices.