Simple Whey Protein Shake

Nutrition breakdown

At 130 calories this is a genuinely light snack — the kind of portion that fits almost any calorie target without eating into the rest of your day. Its 25g of protein is a solid contribution toward the 0.7–1g per pound of bodyweight most active people aim for across a day. Roughly 77% of its calories come from protein — a lean, protein-forward split that's ideal when you're in a calorie deficit and trying to hold onto muscle. That works out to about 19.2g of protein per 100 calories, a quick way to compare how "filling per calorie" one meal is against another.

Why this snack works

This snack earns its place because protein is the most satiating macronutrient, so a high-protein meal keeps you full longer on the same calories; keeping carbs low here helps steady your energy and appetite through the afternoon; it stays gluten-free without any specialty ingredients; and it comes together in minutes, which is the real reason healthy eating sticks — convenience beats willpower. Built around whey protein, water, it's the kind of simple, repeatable meal that makes a healthy diet feel automatic rather than like a project.

Tips & variations

• Prep ahead: double the whey protein and cook once to have two servings ready — batching is the single biggest time-saver for staying consistent.
• Bump the protein: add an egg, a scoop of Greek yogurt or a few extra grams of your protein source to push it over 30g if this is your main meal.
• Season boldly: a squeeze of citrus, fresh herbs or a pinch of chilli lifts the whole dish for zero extra calories.
• Track it in one tap: log Simple Whey Protein Shake in FitScan and its 130 calories and 25g protein count straight toward your daily macros.

Frequently asked questions

How many calories are in Simple Whey Protein Shake?

One serving of Simple Whey Protein Shake has 130 calories, with 25g protein, 4g carbs and 2g fat.

Is Simple Whey Protein Shake good for weight loss?

Yes — its high protein and 130 calories make it easy to fit into a calorie deficit while staying full, which is exactly what sustainable fat loss needs. Portion it to your target and pair it with plenty of vegetables.

Can I meal-prep Simple Whey Protein Shake in advance?

Most of these ingredients — whey protein, water — hold up well for a day or two in the fridge. Store components separately and combine just before eating so nothing goes soggy.