Remaining carbohydrate restricted can support glycemic control, broader metabolic health and craving management. These guides offer practical substitutions for familiar foods and drinks to help you sustain that eating pattern. Weight loss is not a required goal or a guaranteed result.
Replacement foods are tools for adherence and flexibility, not weight-loss tools in themselves. Some options satisfy a craving; others may leave you wanting more. Check the ingredients and total carbohydrates in the portion you eat, then notice your glucose response, hunger and cravings. Choose the options that work for you.
Protein shakes can be mixed to suit your taste or kept ready to drink. Start with the flavor, sweetener and texture you prefer, then compare the product’s actual ingredients.
In this guide
| Option | Type |
|---|---|
| Simple blended protein shake | Recipe |
| Optimum Nutrition whey powder | Powder |
| MariGold protein powder | Powder |
| Xanthan gum for texture | Optional ingredient |
| Levels whey powder | Powder |
| Naked Whey | Powder |
| Unflavored whey | Powder |
| Naked PB | Peanut butter powder |
| PBfit | Peanut butter powder |
| Atkins shakes | Ready-to-drink |
| Quest shakes | Ready-to-drink |
| Fairlife shakes | Ready-to-drink |
| Premier Protein shakes | Ready-to-drink |
| Optimum Nutrition shakes | Ready-to-drink |
Browse all replacement guides.
Protein Powders
Vanilla is a versatile base because you can add different flavors, but choose a powder you enjoy.
Blend a simple protein shake
Blend one scoop of powder with approximately 8 ounces of water or unsweetened almond milk and some ice. If you like, add frozen berries, unsweetened cocoa powder or one of the peanut butter powders below.
To make it the consistency of soft-serve ice cream, add 1/4 tsp xanthan gum (link below) to the blender.
Protein powders to compare
Marigold Protein Powder
Xanthan gum
If you prefer to avoid stevia or other sweeteners, compare these options. Check the exact flavor’s ingredients; the source’s flavored Naked Whey option contains a small amount of coconut sugar:
Naked Whey
Unflavored Whey
Peanut butter powders
Naked PB
PB Fit Powder (sweetened with monk fruit/erythritol)
