Weight loss is hard and maintaining a diet is even harder. In search of reliable and genuine meal plans for losing weight, we often stumble upon protein shakes. Protein plays a vital role in helping our immune systems function properly, repairing and maintaining organs and tissue cells in our body. It gives the body a feeling of satiety and reduces hunger levels. 

Protein shakes are a great way for incorporating protein and various vitamins and minerals in our lives but many aspects regarding its intake are still misunderstood.

Protein Shake as a meal replacement:

Firstly, you need to decide if you want to replace a meal or two of your day with protein shake OR have it as a snack. Having protein shakes as a meal replacement might be a shock to your body from eating meals 3 times a day to drinking one or two of them. If you’re juggling with several things at a time and do not have time for a proper meal or you want to lose weight but your workouts aren’t intense then you can opt for using protein shakes as meal replacements. 

Before going on a protein shake diet consider a sensible diet plan with long term goals. A regular weight-loss protein shake diet should include:

  • Fiber-rich ingredients for the meal you’ll eat and easily digestible protein options such as whole grains, legumes, eggs, fish, leafy green veggies for the one you’ll drink.
  • 25% -50% of protein content.
  • 30% of vitamins and minerals.

Protein Shake as a snack:

If you take proper meals daily or do extremely intense workouts and take protein shakes as  a snack then the calories of your  protein shake should lie around 300kcal.

Mentioned below are the wide range of protein shakes The Bowl One offers, serving different purposes:

Weight training for muscle mass/post workout snacks:

  • TBO tropical: The high fructose levels in the mango and pineapple help with the carb intake requirement after a high-intensity workout.
  • Disguised Hulk: This shake has chocolate whey, spinach, peanut butter, banana, cocoa, and almond milk. It is protein-rich and contains healthy fats and fiber. 

Meal replacers combined with weight lifting/muscle toning:

    • PB&J: This shake is a treat. With healthy fats and the addition of oats, it’s a satiating meal that keeps you going if you are cutting down. (Recommend to add 1/2-1 cup of oats here to make a meal out of it)


  • Purple cloud: The almond butter in this shake has non-trans fat that takes longer to digest so it curbs cravings for a longer time. Blackberry and Blueberry in purple cloud shake create a good balance of antioxidants and fiber.