3 Day Protein Shake Diets

A three-day protein shake diet consists of drinking four protein shakes per day with no solid foods for a period of three days 2. This is intended to purge your system before gradually adding food to your long-term high-protein diet plan. The most healthful protein shakes are low in sugar and consist of whey protein and low-fat soy milk 2. In addition to limiting solid food intake, it is important to walk at a fast pace for at least 30 minutes each day, drink at least 64 ounces of water daily and supplement the diet with a daily multivitamin. After the first three days, remain on the liquid protein shakes for breakfast and two daily snacks, adding two meals of lean meats and vegetables.

Basic Shake Recipe

The bad thing about store-bought protein shakes is that most of them are very high in sugar. You want to avoid these. The easiest high-protein, low-carbohydrate shake can be made at home with low-fat soy milk and whey protein powder 2. The basic recipe includes: 2 scoops of whey protein powder 8 ounces of low-fat milk, preferably unsweetened soy 3 packets of Splenda (optional) 3 ice cube 2s

Blend ingredients in a food processor or blender until well-mixed, and serve.

Intermediate Stage

After the first three days, remain on the liquid protein shakes for breakfast and between-meal snacks. Lunch and dinner will consist of lean meats, such as baked chicken breast or fish, and two non-starchy vegetables, such as green beans or broccoli. You can also add a bit of variety to your protein shakes. Variety is easy by purchasing flavored whey powder such as chocolate, vanilla or strawberry. Fresh fruits such as bananas or strawberries can also be added to the mix. Keep drinking 64 ounces of water each day, walking for 30 minutes and taking a daily multivitamin. Limit your caloric intake to 1,300 calories for this phase of the diet.


After two weeks of the diet, remain on the shakes for breakfast and snacks with two solid meals each day. Replace one of your vegetables with a starchy vegetable at lunch and dinner for some additional variety. Examples of starchy vegetables are corn, sweet potatoes, squash and green peas.


Protein shake diets are safe for healthy and fit dieters for the three-day duration 2. The protein shake typically contains 20 grams of protein with very little carbohydrates or fats and approximately 200 calories once mixed with skim milk 2. You feel full with a very high-protein content with a lower calorie intake than if you had eaten a normal breakfast or lunch.


Do not continue the liquid fasting past three days to avoid the risk of health issues. If followed long-term, liquid diets can cause:

  • cramps
  • nausea
  • malnutrition
  • starvation
  • dental complications

Dieters often regain the weight that was lost when reverting to their old eating habits.