Best Vegan Protein Powders and Shakes for Weight Loss

Benefits of Protein for Weight Loss

Protein is an essential macronutrient for weight loss and general health. Consuming adequate protein provides the following benefits:

• Keeps you feeling fuller for longer to curb appetite and calorie intake.
• Maintains lean muscle mass as you lose weight.
• Boosts metabolism because protein requires more calories to digest.
• Provides sustained energy and endurance for workouts.

Research shows that eating 25-30% of your daily calories from protein optimizes fat loss. Most experts recommend eating at least 0.5-1 gram of protein per pound of body weight.

For active individuals and athletes trying to slim down, dietary protein needs are even higher at 1.2-2.0 grams per pound due to increased muscle breakdown during intense training.

Best Vegan Protein Powders

Finding quality vegan protein powders can be a challenge. Here are some of the top plant-based protein powders available at GNC:

1. Vega One Organic Protein Powder

Vega One provides 20 grams of organic plant-based protein from pea, flaxseed, saviseed and hemp sources. It has added probiotics and greens for extra nutrition.

Features:

• Non-GMO, gluten free, lactose free
• Stevia sweetened
• High fiber and low carb
• Vegan and plant-based ingredients

2. Garden of Life Raw Organic Protein Powder

Garden of Life contains 22 grams of raw plant protein per serving from organically grown peas, sprouts and seeds. It has added vitamins, minerals and antioxidants.

Features:

• Raw, organic, non-GMO, dairy/gluten free
• No artificial sweeteners or flavors
• Probiotics and digestive enzymes
• Excellent source of iron and calcium

3. Orgain Organic Protein Powder

Orgain offers 21 grams of USDA organic protein from pea, brown rice and chia seeds. It delivers 5 grams of fiber for digestion.

Features:

• Organic, plant-based, non-GMO, gluten free
• Low net carbs
• No added sugar
• Soy free, lactose free, kosher

Best Vegan Protein Shakes

Pre-made vegan protein shakes provide a convenient on-the-go option. Here are top-rated ready-to-drink picks:

1. Owyn Protein Shakes

Owyn offers vegan protein shakes with 20 grams of plant-based protein from pea, rice and amaranth. The shakes contain probiotics and 200% DV of vitamins A, C and D.

Features:

• 100% plant-based ingredients
• No soy, dairy, gluten, artificial flavors/colors
• Low sugar and carbs
• Shelf-stable packaging

2. Orgain Organic Nutrition Shakes

Orgain shakes provide 16 grams of organic plant protein along with 21 vitamins and minerals. The protein sources are pea, brown rice and chia.

Features:

• USDA organic, non-GMO, gluten free, kosher
• Low net carbs
• No added sugar
• Creamy taste and texture

3. Vega Sport Protein Shakes

Vega Sport offers 30 grams of plant-based protein from pea, pumpkin seed, organic sunflower seed and alfalfa protein. Electrolytes replenish minerals lost during workouts.

Features:

• Non-GMO, gluten free, dairy free
• No added sugar
• Antioxidants from tart cherries
• BCAAs to support muscle recovery

Best Vegan Meal Replacement Shakes

Meal replacements offer balanced nutrition in a convenient shake. Here are top choices for plant-based meal shakes:

1. Vega One Nutritional Shake

Vega One Nutritional Shake provides 20 grams of plant-based protein along with fiber, probiotics, greens, vitamins and minerals in one complete meal.

Features:

• Organic, non-GMO ingredients
• No added sugar
• Low glycemic
• Soy, dairy and gluten free

2. Orgain Organic Meal Powder

Orgain Organic Meal Powder offers 21 grams of protein with 21 vitamins and minerals. It provides 7 grams of fiber per serving for digestion.

Features:

• Organic plant proteins and superfoods
• Vegan, dairy free, gluten free, non-GMO
• No added sugar
• High fiber and protein

3. Garden of Life Meal Replacement

Garden of Life Meal Replacement contains 20 grams of plant protein along with probiotics, fruits, vegetables and fiber. It supports energy and lean muscle.

Features:

• Organic, raw, plant-based, dairy free
• No added sugar, artificial sweeteners
• Probiotics and enzymes for digestion
• Non-GMO, gluten free, kosher

What to Look for in Vegan Protein

When choosing a vegan protein powder or shake, here are some key factors to consider:

• Protein sources - Choose varieties with pea, rice, hemp, chia and other quality plant proteins.
• Protein amount - Look for at least 15-20 grams of protein per serving.
• Low sugar - Select unsweetened or low sugar options under 5 grams per serving.
• Added nutrients - Seek extra vitamins, minerals, probiotics, fiber, etc.
• No artificial ingredients - Avoid artificial flavors, colors and chemical additives.

Focus on quality ingredients from reputable brands. Avoid protein products with high sugar, carbs, and fillers. Prioritize organic and non-GMO if possible.

Incorporating Vegan Protein Into Your Diet

Here are some tips for adding vegan protein options into your daily meal plan:

Breakfast

• Blend your protein powder into a smoothie with fruit, greens, nut butter and milk.
• Make chia pudding with almond milk, fruit, cocoa and protein powder.
• Cook oatmeal or quinoa with your vegan protein powder mixed in.

Snacks

• Mix your protein powder into Greek yogurt for a protein boost.
• Make protein energy bites using protein powder, oats, nut butter and dried fruit.
• Drink a ready-to-drink shake as a filling snack between meals.

Post-Workout

• Blend your protein powder into a smoothie with banana, berries, spinach and nut milk.
• Drink a ready-to-drink vegan protein shake for quick absorption after exercise.
• Make a recovery bowl with protein powder, granola, fruit and yogurt.

Aim to consume around 25-35 grams of protein in the meal after workouts to promote muscle repair and recovery.

Potential Side Effects of Vegan Protein

While most people can safely consume vegan protein products, some may experience unpleasant effects like:

• Digestive issues - Gas, bloating, cramps due to fiber content, probiotics or intolerances.
• Kidney problems - Too much protein taxes the kidneys long-term, avoid exceeding 1.5-2.0 g/kg bodyweight.
• Weight gain - Consuming excess calories from protein contributes to fat gain, cap intake based on goals.
• Constipation - Dehydration from increased protein causes constipation in some, drink plenty of fluid.

Start with smaller amounts of protein powder or shakes and increase slowly while assessing tolerance. Consult your doctor if side effects persist.

Should You Use Vegan Protein for Weight Loss?

Here are some pros and cons to consider when deciding if plant-based protein products may be helpful for your weight loss efforts:

Potential Benefits

• High protein keeps you fuller for fewer calories compared to carbs and fats.
• Easy, convenient way to increase daily protein intake for fat loss.
• Portable protein options helpful for busy lifestyles.
• Supports lean muscle mass retention as you shed pounds.

Drawbacks

• More processed than whole food proteins like beans, lentils, tofu.
• Higher cost compared to other protein sources.
• Possible digestive side effects in some individuals.
• Contains less nutrients than whole proteins.

Vegan protein powders and shakes can be a useful tool as part of balanced diet for weight management. Focus on whole foods first, then incorporate supplements to fill any gaps.

Sample Vegan Meal Plan for Weight Loss

Here is a sample high protein vegan meal plan for weight loss using both whole foods and supplements:

Breakfast

• Tofu veggie scramble - 180 calories, 15g protein
• 1 cup berries - 80 calories
• 12 cup Greek yogurt - 100 calories, 12g protein

Morning Snack

• Vega protein shake - 170 calories, 20g protein

Lunch

• Chickpea Buddha bowl - 410 calories, 19g protein
• 1 medium apple - 95 calories

Afternoon Snack

• 14 cup mixed nuts - 200 calories, 8g protein
• 1 stick string cheese - 80 calories, 7g protein

Dinner

• Veggie burger - 300 calories, 18g protein
• Baked sweet potato - 180 calories
• Steamed broccoli - 50 calories

Evening Snack

• Edamame - 180 calories, 16g protein

This provides around 1600 calories with 125-150g protein to promote fat burning and muscle retention in an average adult.

The Bottom Line

Adding vegan protein sources like powders and shakes can assist with healthy plant-based weight loss. Focus on organic, high quality varieties with minimal added sugar.

Use vegan proteins to supplement, not replace, a balanced diet focused on minimally processed whole foods. Combine regular exercise and calorie control for optimal fat loss.

Discuss your weight goals and plan with your doctor, dietitian or nutritionist. Vegan protein supplements can be part of an effective weight management strategy when used properly.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.