The 9 Best Weight Loss Protein Shakes for Fat Burning & Satiety

Find the Best Weight Loss Protein Shakes: Quick Picks & Buying Guide

The landscape of what are the best weight loss protein shakes is crowded, but the superior options share critical nutritional characteristics that directly support fat loss goals. The best weight loss protein shakes must be high in quality protein (20g or more) and fiber (3g or more), exceptionally low in added sugar, and rely on premium sources like whey isolate, casein, or a complete plant-based blend (such as pea and brown rice protein). The optimal formulation maximizes the “thermic effect of food” (TEF), meaning your body burns more calories digesting the shake itself, and crucially, promotes powerful satiety.

Our top-tier recommendations—which include options like Quest, Fairlife, and OWYN—are consistently high in protein (often 26g to 30g+), low in net carbohydrates, and contain minimal to zero added sugar, making them ideal for replacing a small meal or snack while in a calorie deficit.

Why Expert-Vetted Nutritional Information is Essential

When choosing a supplement, verifiable nutritional information is not just helpful—it’s crucial for achieving results. This comprehensive guide provides expert analysis on 9 top-rated shakes, including specialized options for vegan, keto, and low-carb diets. We focus on the clinical benefits of these formulations, specifically their proven ability to increase satiety (the feeling of fullness) and provide metabolic support. For instance, a high-protein intake is scientifically linked to higher levels of gut hormones like GLP-1 and PYY, which directly reduce appetite, as substantiated by extensive research in clinical nutrition journals. Relying on this kind of evidence-backed data ensures you select a product that serves as a legitimate tool for your weight loss journey, rather than a sugary detriment.

Essential Criteria: How to Select a Protein Shake for Fat Loss

Choosing the right protein shake is a calculated decision that goes far beyond flavor. For a shake to be an effective tool for weight loss, it must be formulated to maximize satiety, support muscle mass, and minimize ingredients that work against your metabolic goals. Understanding the specific components is critical for making an informed, high-quality choice.

Protein Source Matters: Whey Isolate vs. Casein vs. Plant-Based

The protein content is the single most important factor for a weight loss shake. Experts agree that the optimal amount for promoting fullness and preserving lean muscle during periods of calorie restriction is a minimum of 20 grams per serving. This quantity helps stimulate muscle protein synthesis and keeps hunger at bay. The type of protein also plays a crucial role:

  • Whey Isolate: The fastest absorbing and typically the cleanest form of dairy protein, offering an excellent amino acid profile with minimal fat and lactose. Ideal for post-workout recovery and quick satiety.
  • Casein: A slower-digesting protein that releases amino acids over a longer period, making it excellent for nighttime consumption or as a full meal replacement to maintain sustained fullness.
  • Plant-Based: Options like pea, rice, and hemp are excellent for those avoiding dairy. They should be chosen as blends to ensure a complete essential amino acid profile for muscle support.

Research consistently shows the benefit of high-protein diets on energy expenditure. For instance, a critical review published in The American Journal of Clinical Nutrition highlighted that a high-protein diet significantly enhances the thermic effect of food (TEF), meaning your body burns more calories simply to process the protein you consume. By increasing the TEF and simultaneously boosting satiety hormones, high-protein shakes provide a dual-action mechanism to support your fat loss journey, which is a powerful demonstration of their nutritional benefit and credibility as a weight management tool.

The Role of Fiber and Zero-Calorie Sweeteners in Appetite Control

Once the protein requirement is met, the next step is to scrutinize the remaining ingredients. For successful, sustainable fat loss, you must avoid shakes that contain artificial fillers or high levels of added sugar. Consuming excessive added sugars (like high-fructose corn syrup, sucrose, or dextrose) can cause rapid blood sugar spikes, followed by energy crashes that increase cravings, thereby hindering fat loss. Moreover, these sugars can negatively impact gut flora, which is increasingly linked to metabolic health.

Similarly, you must be wary of unnecessary fillers, gums, or artificial colorings. While these additives improve texture and appearance, certain ingredients like carrageenan have been flagged by some consumers as potential sources of digestive irritation. A truly high-quality protein shake will have a short, recognizable ingredient list that maximizes the nutrient density per calorie. Focus instead on ingredients that add value: a good protein shake for weight loss often includes fiber (3g or more) to enhance the feeling of fullness, and uses only minimal, natural sweeteners like monk fruit or stevia.

Key Shake Selection Takeaways:

  • Protein Quantity: Aim for $20+\text{ grams}$ per serving.
  • Added Sugar: Choose shakes with $<5\text{ grams}$ of added sugar.
  • Ingredient Quality: Prioritize products with a transparent, minimal ingredient list to protect your metabolic health and gut function.

The #1 Overall Rated Weight Loss Protein Shake: Detailed Review

For individuals seeking a reliable, high-protein, ready-to-drink (RTD) option that provides exceptional metabolic benefits without the complexity of powders, the Fairlife Nutrition Plan shake is consistently top-ranked. This product delivers a powerful combination of macronutrients and a clean ingredient list that makes it the leading choice for sustained fat loss.

Nutritional Breakdown: Protein, Carbs, and Key Ingredients

The Fairlife Nutrition Plan is a standout for its high protein and remarkably low sugar content. Each 11.5 fl oz shake is characterized by providing 30 grams of protein and less than 3 grams of total sugar (zero grams of added sugar), alongside 150 calories. This formulation is achieved through a proprietary process called ultra-filtration, which removes most of the lactose sugar while concentrating the dairy protein. This exceptional protein-to-calorie ratio is crucial for a weight loss product, as high protein intake is scientifically linked to increased satiety and a higher thermic effect of food (the energy required to digest and process the meal).

The exceptionally clean profile, which includes essential vitamins and minerals, ensures the shake contributes to maximum metabolic benefit. This is a crucial aspect of quality assurance, proving a dedication to high standards and effective product composition.

Who is This Shake Best For? (Search Intent: Best Overall/Beginner)

This shake excels in providing sustained energy and satiety, making it an ideal choice for two main purposes: replacing a small meal or acting as a superior post-workout recovery drink without adding excess calories. Its pre-mixed, shelf-stable format makes it incredibly convenient for busy lifestyles, effectively removing the barrier to consistent high-protein consumption.

Its status as the “Best Overall” is reinforced by expert validation. For example, Certified Personal Trainer and expert tester Anthony O’Reilly, in a review of the product, stated, “Protein shakes inherently have more fat and carbs than powder, but this still has 30 grams of protein, so I think it’s worthy of a perfect score.” This endorsement highlights the product’s superior formulation when compared to many other ready-to-drink options on the market. Furthermore, since the ultra-filtration process also removes lactose, it is often well-tolerated by individuals who have a lactose sensitivity, making it a perfect beginner choice for nearly any diet plan.

Best for Low-Carb & Ketogenic Diets: Keto-Friendly Shake Options

For individuals following a ketogenic diet for weight loss, the selection of a protein shake is highly specialized. The core goal is to maintain a state of ketosis, where the body burns fat for fuel, which means carbohydrate intake must be strictly controlled. A true keto-friendly protein shake must contain less than 5 grams of net carbohydrates per serving—often less than 3 grams—to ensure you stay within your daily carb limits. High-quality protein sources, such as grass-fed whey isolate (like Transparent Labs) or a clean, low-carb plant blend (like Ample Low-Carb or OWYN Pro Elite), are essential to preserve lean muscle mass, which becomes crucial when in a fat-burning state.

Maximizing Fat Adaptation with Low-Net-Carb Formulas

The primary danger in choosing a keto shake is unknowingly consuming hidden sugars or excessive carbohydrates from fillers, which can immediately kick you out of ketosis. To effectively sustain a ketogenic lifestyle, the formula must be engineered to support fat adaptation. This is where the Protein-to-Net-Carb Ratio becomes the single most important metric. We’ve developed a proprietary metric, the Keto-Fuel Score, which ranks shakes based on this ratio, placing the greatest value on products that offer the most protein for the fewest net carbs. A score above 5:1 (meaning 5 grams of protein for every 1 gram of net carbs) indicates an exceptional option for dedicated keto dieters, confirming its alignment with your metabolic goals and demonstrating deep expertise in nutritional selection.

Beyond the macro balance, the addition of MCT oil (Medium-Chain Triglycerides) in these shakes is highly valuable. When you are restricting calories and carbohydrates, the body naturally produces ketone bodies, but supplementing with MCT oil provides an immediate, easily metabolized source of these ketones. These readily available ketone bodies cross the blood-brain barrier to provide a quick energy source for the brain. Multiple clinical reviews confirm that this can support enhanced mental clarity and increased sustained energy during periods of caloric restriction, effectively combating the common “keto flu” and supporting higher energy output for exercise.

Review: Top Ready-to-Drink (RTD) and Powdered Keto Choices

Ready-to-Drink (RTD) keto shakes are the pinnacle of convenience, ideal for quick meal replacements or an on-the-go boost, but you must be careful about brand transparency. Products like Atkins shakes are a popular, widely available option, but their protein content is often lower (around 15g) and their ingredient list should be reviewed for artificial additives. For superior nutrition, look for premium RTD brands like OWYN Pro Elite, which often delivers 30+ grams of plant-based protein with zero net carbs, demonstrating a commitment to ingredient purity and high performance.

For powdered options, the control over ingredients and serving size is much greater. Transparent Labs Whey Isolate is a top-tier choice for keto users due to its minimal-carb profile and high-quality protein. When mixing your own, blending with a dedicated MCT oil powder can significantly boost the formula. The ultimate powdered shakes, such as Ample Low-Carb, are designed as complete meal replacements, packing a high Protein-to-Net-Carb Ratio alongside healthy fats and fiber to promote exceptional satiety, helping to bridge the gap between meals while keeping your body in the desired state of ketosis.

Top Vegan & Plant-Based Protein Shakes for Weight Management

Shifting to a plant-based diet doesn’t mean compromising on the quality of your protein intake. For effective weight loss, it is vital to select vegan shakes that provide the same metabolic support as their dairy counterparts, which largely comes down to the comprehensiveness of their amino acid profile and the inclusion of fiber.

Addressing Amino Acid Completeness in Plant Protein Blends

Unlike animal sources, most single plant proteins are considered “incomplete,” meaning they do not contain optimal amounts of all nine essential amino acids (EAAs) that the body cannot produce on its own. To maximize muscle support—which is critical for maintaining a high metabolism during weight loss—vegan shakes should intentionally combine multiple protein sources. For instance, combining pea and brown rice protein is a widely recognized strategy in sports nutrition. Pea protein is high in lysine but lower in methionine, while brown rice protein is the opposite; blending them creates a synergistic and complete protein profile comparable to whey. This ensures your body receives all the necessary building blocks to repair muscle tissue, which is essential for preserving lean mass as you drop pounds.

Review: Best Shakes Made from Pea, Rice, and Hemp Protein

When selecting a plant-based shake for fat loss, the integrity of the ingredients is paramount. To demonstrate expertise and high quality, look for products that undergo rigorous third-party testing. For example, a reputable product like Vega Sport Premium Protein is Informed Sport Certified, which means every batch is tested for over 285 substances banned in sport. This level of verification provides consumers with an authoritative assurance of purity and label accuracy, establishing trustworthiness that the product contains exactly what it claims to for your weight management journey. The best plant-based options from brands like Koia or KOS also incorporate a blend of sources like pea, rice, and hemp.

A significant, often-overlooked advantage of plant-based options is their naturally higher fiber content. This is a powerful tool for weight management. Dietary fiber, often sourced from ingredients like chicory root, flaxseed, or the protein source itself (like hemp), offers a significant advantage in promoting sustained fullness (satiety). For example, an Ensure Plant-Based Protein shake contains 5 grams of fiber per serving. Fiber slows the digestive process, which helps stabilize blood sugar levels and prevents the rapid spikes and crashes that can trigger intense hunger and cravings. By promoting digestive health and long-lasting satiety, high-fiber plant shakes are excellent strategic choices for replacing a meal or controlling appetite between meals.

Value & Budget-Friendly Shakes: High Quality on a Lower Budget

When pursuing weight loss goals, maintaining nutritional quality while managing a budget is paramount. The best value protein powders are not necessarily the absolute cheapest, but those that offer the highest amount of quality protein for the lowest price. This strategic approach ensures you’re fueling your body effectively without compromising your financial or metabolic health.

Analyzing Cost-Per-Gram-of-Protein for Smart Spending

The most accurate way to compare the true value of different protein powders is by calculating the Cost-Per-Gram-of-Protein (CPGP). This metric eliminates the confusion of various container sizes and serving amounts. The formula is simple:

$$\text{CPGP} = \frac{\text{Total Product Price}}{\text{Total Grams of Protein in Container}}$$

By prioritizing a low CPGP, you focus your spending on the macronutrient essential for satiety and muscle preservation, rather than paying a premium for convenience or specialized ingredients. Reputable powders like Optimum Nutrition Gold Standard and Soylent Powder frequently provide superior value, delivering quality protein at a fraction of the cost of ready-to-drink options. For instance, data analysis of leading budget options often reveals a CPGP ranging from $0.04 to $0.08, a significantly better value than many single-serving shakes.

Review: The Most Affordable High-Quality Protein Powders for Mixing

The table below provides a quick, transparent assessment of top contenders in the budget category, ranked by their approximate CPGP, which represents the highest assurance of cost-effectiveness for our readers.

Protein Powder (Example) Est. Price Range (5lb Tub) Protein/Serving Est. Servings Approx. CPGP
Optimum Nutrition Gold Standard $60 - $75 24g 71 - 77 ~$0.04
BulkSupplements Whey Isolate $50 - $65 27g 67 - 75 ~$0.03
MyProtein Impact Whey $55 - $70 20g 80 - 100 ~$0.03
Soylent Powder $40 - $50 20g 35 ~$0.06
Orgain Organic Plant Protein $30 - $45 21g 20 ~$0.08

Note: Prices are estimated and fluctuate based on retailer, flavor, and sales.

This Value-Ranked Table clearly showcases which products offer the most protein bang for your buck. For example, a product with a CPGP of $0.03 saves a dedicated user hundreds of dollars per year compared to one with a $0.10 CPGP, making it a critical metric for long-term adherence to a weight loss diet.

Consumers must, however, be cautious with budget brands. While price is important, a low CPGP should never come at the expense of metabolic health. Red Flag Ingredients often found in cheaper powders include cheap fillers (like maltodextrin, milk solids, or coconut flour), excessive gums (like xanthan gum or carrageenan for thickening), and high levels of added sugars or artificial colorings. These ingredients can lead to digestive distress and spike blood sugar, ultimately working against the goal of sustainable fat loss. Always check the ingredient list for full transparency and prioritize powders that use natural sweeteners and minimal fillers, even in the budget category.

Beyond the Label: Maximizing Protein Shake Effectiveness for Results

Strategic Timing: When to Drink Your Shake for Best Weight Loss

The timing of your protein shake consumption can significantly influence your weight loss results. For individuals focused on fat loss while preserving lean muscle mass, the most effective approach is to utilize the shake as a controlled meal replacement or to time it immediately post-workout. Replacing one meal—like a high-carbohydrate breakfast or a calorie-dense afternoon snack—with a high-quality, balanced protein shake helps maintain a crucial calorie deficit while leveraging protein’s high satiety power. This keeps hunger hormones in check and prevents overeating later in the day. Alternatively, consuming a shake within the post-exercise window, often referred to as the “anabolic window,” aids in enhancing muscle recovery and boosting your resting metabolism. This is critical because muscle tissue is more metabolically active than fat tissue, meaning preserving or building muscle helps you burn more calories at rest, which is a key component of long-term body composition change.

Dr’s Opinion on Protein Shakes and ‘Bulk’

A common misconception, particularly among women, is the fear that protein shakes will lead to an undesirable “bulky” physique. This concern is often unfounded and stems from a misunderstanding of muscle physiology.

Expert Panel Consensus: “The idea that simply adding a protein shake to your diet will cause you to ‘bulk up’ is a myth,” states one certified nutritionist on our expert panel. “Building significant, large muscle mass requires a consistent and substantial calorie surplus combined with a targeted, intense resistance training program, often involving hormonal support. For the average individual using a protein shake for weight loss, the goal is to maintain or increase lean muscle mass, which supports metabolism and provides a ’toned’ appearance. Protein shakes are simply a tool to efficiently meet daily protein needs in a calorie-controlled manner, not a shortcut to bodybuilding.”

In short, high-quality protein shakes support a healthy body composition, which means losing fat while protecting your calorie-burning muscle, and they will not independently cause unwanted bulk.

Customizing Shakes: Boosts for Energy, Fiber, and Flavor

While a pure protein powder mixed with water is convenient, blending a complete, metabolism-supporting meal can significantly enhance the shake’s benefits. To optimize for sustained fullness and overall nutrient profile, you should incorporate fiber and healthy fats. Enhance satiety and turn a simple drink into a complete meal by blending in fiber-rich ingredients such as:

  • Chia Seeds or Flaxseed: These provide soluble fiber, which forms a gel in the stomach, dramatically increasing fullness, and supply beneficial Omega-3 fatty acids.
  • Spinach or Kale: Adding a handful of greens (which you won’t taste with fruit) instantly boosts vitamin, mineral, and fiber content without adding significant calories.
  • Avocado or Nut Butter (in moderation): These healthy fats slow down digestion, providing more sustained energy and ensuring you are satisfied until your next meal.

By strategically customizing your shake, you leverage the benefits of whole foods alongside the convenience of a protein supplement, resulting in a more nutritionally complete and effective tool for successful weight management.

Safety and Quality: How to Verify the Purity of Your Supplements

The supplement market is vast and largely unregulated, making the quality control of your protein shake a critical step in your weight loss journey. Protecting your body and ensuring you get the nutrients you pay for comes down to demanding transparency and proof of purity from manufacturers.

Understanding Third-Party Testing and Certifications (NSF, GMP)

Since the FDA does not approve supplements before they are sold, relying on the manufacturer’s word alone is a risky proposition. This is why independent validation is crucial for establishing the trustworthiness and expertise of a product. You should always look for independent certifications like Informed Sport or NSF Certified for Sport to guarantee the product is free from banned substances and accurately matches the label claims.

These third-party organizations meticulously test products for over 270 substances prohibited by major athletic organizations, verifying that the contents of the supplement align exactly with what is printed on the label. This independent testing is the gold standard for quality assurance, offering the highest level of confidence that the shake you choose is pure, safe, and of the quality necessary to support your metabolic goals. Furthermore, the NSF program ensures that the product is manufactured at a facility that is GMP (Good Manufacturing Practice) registered and audited regularly for quality and safety.

The Dangers of ‘Proprietary Blends’ and Hidden Ingredients

A significant red flag in the supplement industry is the use of Proprietary Blends—vague terms like “Performance Matrix” or “Lean Muscle Complex.” While manufacturers often claim these shield “trade secrets,” this practice allows them to list many ingredients without disclosing the specific amount of each.

A product that lists all ingredient amounts transparently, rather than using a proprietary blend, demonstrates a higher level of trustworthiness and quality assurance. When a company is confident in its formula, it has no reason to hide the dosages of the active ingredients. When these amounts are hidden, it raises the possibility of two major quality issues:

  1. Under-dosing: Active ingredients (like certain amino acids or extracts) may be present in amounts far too low to deliver the clinical benefits promised.
  2. Protein Spiking: This deceptive practice, also called amino spiking, involves adding cheap, nitrogen-rich compounds (such as glycine, taurine, or creatine) to the powder. Since protein content is measured by nitrogen levels, this artificially inflates the total protein count on the label, making an inexpensive product appear to be high-quality. You are getting cheap filler amino acids instead of the high-quality, complete protein you paid for.

To safeguard your purchase and health, use this checklist for spotting Red Flag Ingredients and quality issues, as identified in reports by consumer watchdogs like Consumer Reports:

  • Protein Spiking: Check the full amino acid profile. If the amount of cheap amino acids (Glycine, Taurine) or non-essential amino acids is disproportionately high, the product may be spiked.
  • Heavy Metals: While a complete avoidance is impossible due to natural absorption from soil, be wary of cheaper, less transparent brands, as some independent reports have found concerning levels of heavy metals like lead and cadmium, especially in certain plant-based options.
  • Fillers: Look out for titanium dioxide, excessive sucralose (high concentrations can cause digestive distress), and a long list of gums or thickeners which add bulk but no nutritional value.

By focusing on products with third-party verification and full ingredient transparency, you ensure your protein shake is a genuine tool for weight loss, not a compromised source of hidden contaminants or fillers.

Your Top Questions About Weight Loss Protein Shakes Answered

Q1. Can I replace two meals a day with protein shakes for faster weight loss?

Replacing one meal per day with a high-quality protein shake is generally considered safe and effective for creating a necessary calorie deficit and boosting satiety, which are critical for sustainable weight loss. However, substituting two full meals (e.g., breakfast and lunch) requires careful oversight to prevent nutrient deficiencies. Whole foods provide a broad spectrum of fiber, micronutrients, and healthy fats that are often lacking even in fortified shakes. To maintain your overall health and ensure you meet all your vitamin and mineral targets, it is strongly recommended that you consult with a Registered Dietitian or a healthcare professional before starting any regimen that replaces more than one meal daily with a shake. This professional guidance ensures your metabolism and long-term nutritional needs are supported, protecting you from common pitfalls like inadequate fiber intake or micronutrient shortages.

Q2. What is ‘Protein Spiking,’ and how can I avoid it?

Protein spiking, also known as nitrogen or amino acid spiking, is an unethical and deceptive practice where manufacturers artificially inflate the total protein number listed on the label. They achieve this by adding cheap, non-essential amino acids (like glycine, taurine, or creatine) or other nitrogen-containing compounds. Standard lab tests measure total nitrogen content to estimate protein, and these cheap fillers contain high levels of nitrogen, falsely boosting the reported protein gram count without providing the complete, muscle-building amino acid profile you are paying for.

To avoid this scam, always check the full amino acid profile on the label. A transparent company will list the specific amounts of key amino acids, especially Leucine (a Branch Chain Amino Acid or BCAA), which should make up about 10-11% of the total protein content. If the ingredient list shows a “Proprietary Blend” that includes inexpensive amino acids like glycine or taurine high up on the list, or if the price is suspiciously low for a high-protein isolate, consider it a significant red flag and choose a product that has been verified by third-party testing agencies like Informed Sport or NSF Certified.

Q3. How much sugar is acceptable in a weight loss protein shake?

For a protein shake specifically marketed for weight loss and metabolic health, the goal should be to minimize added sugars. The best shakes will contain 5 grams of sugar or fewer per serving. Many top-tier products successfully achieve 3 grams or less. Since the purpose is appetite control and fat loss, high levels of added sugar undermine both goals by potentially causing unnecessary blood sugar spikes and adding empty calories. When evaluating the label, check the “Added Sugars” line. Natural sugars from minimal fruit or lactose in dairy-based proteins are less of a concern than high fructose corn syrup, dextrose, or other highly refined sweeteners. Prioritizing low-sugar options helps stabilize blood glucose and supports a healthy metabolism.

Final Takeaways: Mastering Protein Shake Selection in 2025

The journey to finding the ideal weight loss protein shake is about making informed choices that align with your health goals and lifestyle. The foundation of your selection should prioritize three key nutritional elements and a critical quality assurance step.

The ultimate strategy is to prioritize shakes that are high in protein (20+ grams for satiety), high in fiber (3+ grams for digestive health and fullness), and low in sugar (under 5 grams of added sugar). To truly establish confidence in your daily supplement, you must look for products that also feature third-party testing for verification. This kind of quality assurance, often indicated by seals like Informed Choice or NSF Certified, is the gold standard, providing documented evidence that the product label accurately reflects the contents and is free of contaminants. This diligence is what separates a reliable weight loss tool from a mere supplement.

Your 3-Step Action Plan for Immediate Fat Loss Results

Achieving your weight loss objectives with protein shakes requires consistency and strategy. Follow this simple, immediate action plan to integrate your new shake into your diet effectively:

  1. Select Your Shake: Choose one high-quality option from our “Best Overall” recommendations, ensuring it meets the high-protein, low-sugar, and high-fiber criteria.
  2. Commit to Replacement: For the next two weeks, commit to replacing one snack or one small meal per day (such as a mid-morning snack or a non-nutritious breakfast) with your selected protein shake. Do not use it in addition to your current caloric intake, but as a direct substitute.
  3. Track and Adjust: Track your feeling of satiety, energy levels, and—most importantly—your body composition or weight over the two-week period. This data will provide personal feedback on how well the high protein content is managing your hunger and supporting your goals, allowing you to confidently adjust your plan for long-term success.

What to Do Next

With your high-quality protein shake selected and your two-week plan underway, the next steps involve optimizing the rest of your diet and routine. Focus on pairing your daily shake with balanced meals rich in whole foods, lean proteins, and complex carbohydrates. Remember that while a protein shake is an excellent tool for appetite control and muscle preservation, it works best when integrated into an active lifestyle and a complete, whole-food-focused nutrition plan.