Workouts & Exercises

3 Day Protein Shake Diet: I Tried It, Here Is What I Learned

I first heard about the 3 day protein shake diet on a podcast a few months ago and was intrigued by the thought ever since.

The idea behind a 3 day protein shake diet is to purge your body of toxins and jumpstart your metabolism by consuming only protein shakes for 3 days.

I was a little bit skeptical about how well this diet would work but I decided to give it a try anyway. In this article, I will share all the details about my experience with the 3 day protein shake diet as well as my results.

Why I Decided to Do The 3 Day Protein Shake Diet?

Why I Decided to Do The 3 Day Protein Shake Diet

An ACL tear had me sidelined from working out for a few months and I had gained some weight as a result. I was looking for a way to lose the extra weight, get rid of my belly fat, as well as jumpstart my metabolism before getting back into my workout routine.

I had also been feeling tired and sluggish lately and was hoping that the 3 day protein shake diet would give me a much-needed energy boost.

Besides, some of my favorite fitness influencers had tried a 7-day protein shake diet and raved about the results, so I figured a 3-day version would be a good place to start.

How I Went About Doing This Diet

How I Went About Doing This Diet

The actual 3-day protein shake diet is pretty simple. For 3 days, you replace all meals with protein shakes.

But since replacing all solid food with shakes sounded a bit extreme to me, I decided to do 2 protein shakes per day and 1 solid meal to begin with.

I made sure that my solid meal was low in carbs and calories, and I also made sure to drink a lot of water throughout the day.

But it took a fair bit of prep, mind you.

How Did I Prepare

How Did I Prepare

I knew that starting the 3 day protein shake diet would be a challenge, so I made sure to do some meal prep beforehand.

I decided to start off with 3-days a week. For the first week, for three days I would swap out 2 meals with protein shakes and have 1 solid meal.

Then I slowly phased out the solid meal, eventually having 3 protein shakes a day.

I made sure to have a variety of different protein powders on hand, to ensure that I wouldnt get bored with the shakes. I also made sure to have a stash of healthy snacks, like fruits and nuts, in case I got hungry between meals.

What Protein Shakes Did I Use

What Protein Shakes Did I Use

I have tried a whole bunch of different protein shakes over the years, so I had a pretty good idea of what I liked and didn't like.

But for this journey, I used three of my favorite protein shake brands.



Kachava remains one of my favorite protein shake brands to this day. I love their shakes because they're so creamy and filling without cutting any corners on the nutrient profile.

Each Kachava Shake is 100% plant based and gives you 27.75 grams of protein, sourced from organic yellow pea, organic sprouted brown rice, quinoa and organic Amaranth. But that's not all.

Each shake also contains 9.62 grams of fiber, which is essential for keeping you full and satisfied between meals. The 240 calories are a tad less for a full meal as 3 shakes would put me below 1000 calories a day.

But the overall nutrient profile and the flavor of the shakes more than make up for it. This sets the shake a pedestal above similar ones, as you can see in my Kachava vs Huel showdown.

Plus, Kachava shakes are also packed with essential vitamins and minerals, antioxidants from fruits and greens, adaptogen roots and probiotics for digestion.

The shakes also come in a variety of delicious flavors, like chocolate, vanilla, salted caramel and cafe mocha.



Beachbody's Shakeology is another one of my favorite protein shakes. I love that it's an all-in-one meal replacement shake that has everything you need for a complete and nutritious meal.

Each Shakeology shake has 17 grams of plant-based protein, 6 grams of fiber, 24 vitamins and minerals and antioxidants. It's also available in a whole range of flavors which makes it perfect for those who want to mix things up.

I will say that Shakeology is a bit more expensive than other protein shakes on the market because of the subscription model they use, even when Shakeology is compared to Huel, which is notoriously expensive, Shakeology still looks a bit expenisve.

But I love that it contains such a wide variety of nutrients and is perfect for those who are always on the go.

The only possible downside is the calorie count at 160. But an easy workaround is to double up the scoops or add some healthy fats to the mix. You can also try one of their flavor boosts to make the shake even more appealing.



Orgain is one of the oldest protein shake brands on the market and for good reason. Their shakes are not only delicious but also extremely nutritious. 

Each Orgain shake has 21 grams of organic protein, 5 grams of organic fiber and only 2 grams of sugar. It's also GMO free, gluten free and soy free, making it perfect for those with allergies or sensitivities. 

I love that Orgain uses a blend of brown rice protein, chia seeds and pea protein to get their 21 grams of protein. This makes for a very complete and balanced shake that's perfect for post-workout recovery or as a meal replacement for travel or at-home use.

I also appreciate that Orgain keeps the calorie count low at 150 per shake. This means that you can easily have 2-3 shakes a day without going over your daily calorie needs.

Results & What I Learned

Results & What I Learned

After trying the 3-day protein shake diet, I have to say that I was pretty happy with the results.

I lost a total of 4 pounds, which is not a ton. But considering that I only changed my diet and didn't add in any exercise, I was pretty pleased.

Related Reading; How to Lose Weight Without Exercise and Diet

It Can Work

It Can Work

At first, the idea of swapping all my meals for protein shakes sounded pretty crazy. But after doing it for 3 days, I can say that it's definitely possible and using meal replacement alternatives can even be beneficial.

It helps you understand first hand, the importance of insulin control, blood sugar levels and portion sizes when it comes to weight loss. This will also help you avoid surprises that come with gaining weight overnight.

I never realized how bad my eating habits had become until I saw the results for myself.

I also found that I wasn't as hungry as I thought I would be. Part of that was because I was drinking so many shakes. But it was also because I was getting all the nutrients and fiber, I needed to keep me full and satisfied.

It helped me to gain a handle on my late-night snacking and overeating habits, and enabled me to reduce sugar consumption. The shakes with the high fiber content would keep me full for hours and helped me to reset my eating patterns.

I also found that I had more energy during the day and didn't feel as sluggish after meals.

Overall, I would say that the 3-day protein shake diet is a great way to jumpstart your weight loss journey.

Related Reading; OMAD Vs Alternate Day Fasting

Kachava Is AMAZING

Kachava Is AMAZING

No surprises really. The other thing that I discovered during this experiment is just how amazing Kachava shakes are.

I mean, I knew Kachava was good before. But after trying them for 3 straight days, I can say without a doubt that they are some of the best shakes on the market.

They are extremely filling, taste great and have a ton of nutrients that are perfect for post-workout recovery or meal replacement. In fact, I ended up starting my day with a Kachava shake most days because it was the perfect way to start my day.

If you are looking for a delicious and nutritious shake to help you reach your fitness goals, then I highly recommend giving Kachava a try.

If You Want to Do This for Weight Loss You Will Wait a Long Time

If You Want to Do This for Weight Loss You Will Wait a Long Time

As much as I liked the idea of the 3-day protein shake diet, I have to say that it's not the best way to lose weight long-term.

If you're looking to lose a lot of weight, you're going to have to be patient and make some lifestyle changes. Include regular exercise and make sure you're getting enough protein, fiber and healthy fats in your diet. Exercise boosts metabolism, which makes it particularly important as far as fast-tracking your weight loss.

Weight loss boils down to calories in vs. calories out. So, if you're not in a calorie deficit, you're not going to lose weight.

Protein shakes can be a great tool to help you reach your goals. But they should be used in conjunction with other healthy habits, not as a crutch.

But if you're looking for a quick way to jumpstart your weight loss journey, the 3-day protein shake diet is a great option.

Just remember, it's not a sustainable way of eating long-term and you will have to ensure that you get enough micronutrients from natural sources to avoid deficiencies.

But other than that, it's a great way to lose weight quickly and kickstart your journey.

Related Reading; Do Keto Meal Replacement Shakes Work?

Is 3 Day Protein Shake Diet Safe?

Is 3 Day Protein Shake Diet Safe

Unless you have metabolic problems, are pregnant or have some other health condition that requires you to be careful with your diet, then the 3 day protein shake diet is safe in the short term.

It's essentially a way to cut your calorie intake for a period of time to jumpstart your weight loss journey. But as made obvious, it's not ideal in the long term.

How Many Shakes Should I Take Everyday

How Many Shakes Should I Take Everyday

That depends on how many calories you need to eat each day. If you're trying to cut your calories, then you might have 2-3 shakes a day.

Protein shakes and meal replacements generally average around 150-200 calories. So if you need 2,000 calories a day, you would need to have 4-5 shakes with double scoops.

My goal was to keep my calorie intake within 1500. So I had 3 shakes a day with double scoops.

Would I Recommend This to Anyone

Would I Recommend This to Anyone

That depends on what the person's goals are. If they're looking for a sustainable way to lose weight, shake off belly fat and get toned abs in 2 weeks, then no. But if they're looking for a quick way to jumpstart their weight loss journey, then yes.

I will say that this diet is not for everyone though. If you are used to frequent snacking, then the hunger pangs might hit you pretty hard.

And if you have a sensitive stomach, the fiber might cause some bloating and discomfort. So just be aware of that before you start.

I want to reiterate that this is not a science. This is simply my experience with the 3 day protein shake diet. If you hit hurdles, there are workarounds.

Having healthy snacks on hand, like carrots or an apple, can help you get through the hunger pangs. And if you find that the fiber is causing discomfort, ensure that your hydration is on point.

FAQs About 3 Day Protein Shake Diet Results

Here are a few questions you might have.

Q. Can I Just Drink Protein Shakes to Lose Weight?

A. While you can lose weight by just drinking protein shakes, it's not a sustainable way of eating long-term. There's no replacement for natural, whole foods. So, you should eventually try to add more whole foods back into your diet.

Q. How Much Weight Can You Lose on A Protein Shake Diet?

A. That depends on a whole host of factors like how many calories you're eating, how much protein you're getting, whether or not you're exercising, your age, your metabolism and your activity levels.

As a rule of thumb, cutting out at least 500 calories a day will help you lose about 1-2 pounds a week.

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