Is Fairlife Nutrition Plan Good for Weight Loss?

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4 bottles of fairlife protein shakes (Is fairlife nutrition plan good for weight loss?)

Among the multitude of options available in the market, the brand Fairlife has made a name for itself with its unique approach to dairy products.

Known for its ultra-filtered milk, protein shakes, coffee creamers, and even ice cream,

Fairlife has captured the attention of many. But what makes it different? And Is Fairlife nutrition plan good for weight loss?

This Fairlife protein shake review aims to provide a comprehensive look at the Fairlife nutrition plan, from its reputation to its costs, effectiveness for weight loss, and more.

What is Fairlife Nutrition Plan?

The Fairlife Nutrition Plan isn’t a formal diet or nutrition plan in the traditional sense. Rather, it’s a way of incorporating Fairlife’s range of high-protein, low-sugar dairy products into your daily diet.

Fairlife offers a variety of products, including ultra-filtered milk, high-protein shakes, and nutrition plan shakes, which can be used as part of a balanced diet to support your health and fitness goals.

Let’s break it down a bit further:

  • Ultra-filtered milk: This is Fairlife’s signature product. It’s milk that’s been ultra-filtered to concentrate the protein and reduce the sugar. This makes it a good option if you’re looking for a protein-rich, lower-sugar alternative to regular milk.

  • High-protein shakes: These are marketed under the brand name Core Power. They’re designed to be consumed after workouts for muscle recovery, or as a high-protein snack during the day.

  • Nutrition plan shakes: These shakes are similar to high-protein shakes, but they’re specifically designed to be used as part of a meal plan. They’re high in protein and low in sugar, which can help you manage your calorie intake if you’re trying to lose weight.

Also read: Is Chocolate Milk Good for Weight Loss?

Fairlife Brand Reputation

As a brand, Fairlife has been on the scene since 2014, making it nearly a decade old.

It’s an American brand that’s known for its ultra-filtered milk, and if you’re curious about who’s behind it, it’s actually wholly owned by The Coca-Cola Company. Fairlife is on the shelves not just here at home, but also in Canada and China.

But, let’s not ignore the elephant in the room. Fairlife has had its fair share of controversy. Back in 2019, some pretty shocking undercover footage came to light, showing animal abuse at one of the farms that supplied milk to Fairlife.

As you can imagine, this didn’t go down well, with stores pulling Fairlife products off their shelves, and customers boycotting the brand.

Fast-forward to two years later, and Fairlife had to cough up a cool $21 million in a settlement over this issue.

And if that wasn’t enough, Fairlife found itself in the middle of a class action lawsuit. The reason?

They had labeled their vanilla Core Power protein shake as containing “natural flavors.”

This led customers to believe that the product contained real natural vanilla, an assumption that was only strengthened by the product’s packaging image.

So, what’s the takeaway from all this?

While Fairlife does offer a variety of products that they market as healthier options due to their unique filtration process, their reputation has taken a hit due to these controversies.

So, when you’re deciding on a nutrition plan, these are some factors you might want to consider.

Is Fairlife Nutrition Plan Good For Weight Loss?

The answer could be yes, given that Fairlife offers high-protein, low-sugar options that you could use to replace higher-calorie meals or snacks.

Let’s talk about the Fairlife protein shake.

These shakes, marketed under the brand name Core Power, are packed with protein and keep the sugar content low.

You could have them after your workouts for muscle protein synthesis or even use them as a high-protein snack during the day.

Also read: Best Time to Drink Chia Seeds for Weight Loss?

Unpacking the Nutrition Facts

Now, let’s break down the nutrition in one serving of Fairlife Nutrition Plan High Protein Chocolate Shake (that’s 11.5 fl oz or 340 mL):

  • Serving Size: 340 ml

  • Calories: 150

  • Protein: 30 g

  • Fat: 3.5 g

  • Carbs: 4 g

  • Fiber: 0 g

  • Sugar: 2 g


  • Filtered low-fat grade A milk

  • Natural flavors

  • Cellulose gel

  • Cellulose gum

  • Maltodextrin

  • Carrageenan

  • Lactase enzyme

  • Acesulfame potassium

  • Sucralose

  • Monk juice concentrate

  • Salt

  • Stevia leaf extract

  • Vitamin A palmitate

  • Vitamin D3

Remember, even though it’s packed with milk protein, it’s not a replacement for a balanced diet or a protein powder. It’s more of a convenient way to boost your protein intake, especially if you’re looking to build lean body mass.

Also read: Are Protein Pancakes Good for Weight Loss?

What Does the Research Say?

Studies indicate that high-protein meal replacements can help with weight loss, especially when you use them consistently because protein tends to fill you up more than carbs or fats, which could result in you eating fewer calories overall.

Setting Expectations for Weight Loss

So, if you’re following a high-protein nutrition plan like Fairlife, you might expect to lose 1-2 pounds per week. Of course, this can vary based on factors like your starting body weight, the rest of your diet, and how active you are.

Looking at the Long-Term

Research is mixed when it comes to the long-term health benefits and drawbacks of high-protein meal replacements.

While some people find success with these products, others might struggle to maintain their weight loss once they stop using them.

However, some studies have found that people who used high-protein meal replacements for an extended period did lose a significant amount of their initial body weight and were able to maintain that loss.

Also read: Best Energy Drink for Weight Loss

Pros and Cons of Fairlife Nutrition Plan for Weight Loss


  • High Protein: Fairlife protein shakes are rich in protein, which can support muscle growth and aid in weight loss by promoting feelings of fullness.

  • Lactose-Free: The ultra-filtered milk used in Fairlife products is lactose-free, making it suitable for individuals with lactose intolerance.

  • Variety of Flavors: Fairlife offers a range of flavors like chocolate, vanilla, salted caramel, etc., providing options to cater to different taste preferences.

  • Convenience: Fairlife protein shakes are ready-to-drink, making them a quick and easy option for those with busy schedules.


  • Pricey: Fairlife products, including their protein shakes, are relatively expensive compared to other protein shake brands in the market.

  • Processed: While Fairlife protein shakes are made from ultra-filtered milk, they are still processed products.

  • Added Sweeteners: Fairlife protein shakes contain added sweeteners like acesulfame potassium and stevia leaf extract, which some people may wish to avoid.

  • High in Protein but Low in Other Nutrients: While the protein content is high, Fairlife protein shakes may not provide balanced nutrition if relied upon as a primary source of nutrients.

  • Controversies: Fairlife has been involved in controversies related to animal treatment and misleading labeling, which may affect the trust of some consumers.

How Much Does Fairlife Nutrition Plan Cost?

The cost of Fairlife Nutrition Plan may vary depending on the retailer and the location. Here are some examples of prices from different sources:

  • An 18-count Fairlife Nutrition Plan at Costco sells for $28.49, which breaks down to $1.58 per 11.5-ounce bottle

  • Costco sells the 10-count Fairlife Core Power for $23.79 or $2.38 per 14-ounce bottle

  • Walmart sells four-packs of Fairlife Nutrition Plan Chocolate or Vanilla for $7.50 or 12-packs for $35.00

  • Sam’s Club sells 12-packs of Fairlife Nutrition Plan Vanilla or Chocolate for $16.98

Keep in mind that you may need to purchase more products depending on your daily protein intake and calorie needs.

Also read: Are Chicken and Rice Good for Weight Loss?

The Verdict

The Fairlife nutrition plan, centered around their high protein, low sugar, lactose-free shakes, can be a convenient and tasty way to increase protein intake.

While they can support weight loss and muscle growth, it’s important to use them as part of a balanced diet and not as a replacement for whole foods.

As with any nutrition plan, individual needs and preferences vary, so it’s best to consult with a healthcare provider or dietitian before starting the Fairlife nutrition plan or any new dietary regimen.


Can I drink Fairlife as a meal replacement?

Yes, you could use Fairlife protein shakes as a meal replacement, especially if you’re looking to manage your calorie intake.

They’re high in protein, which is known to promote feelings of fullness.

However, keep in mind that while convenient, these shakes may not provide all the diverse nutrients you’d get from a whole-food meal.

So, it’s crucial to also include a variety of nutrient-rich foods in your diet.

Can you drink Fairlife protein shakes every day?

Yes, it’s generally okay to drink Fairlife protein shakes daily, as long as they fit into your overall diet and nutritional needs.

These shakes can be a convenient source of protein, especially post-workout or when you need a quick snack.

However, remember that it’s important to consume a balanced diet with a variety of foods to ensure you’re getting a broad range of nutrients, not just protein.

Is Fairlife actually good for you?

Fairlife products are high in protein and lower in sugar compared to traditional dairy products, which can be beneficial.

Plus, the lactose-free aspect can be a boon for people with lactose intolerance.

However, whether it’s “good for you” depends on your individual nutritional needs, lifestyle, and overall diet.

Always consider your personal health goals and needs, and when in doubt, consult with a healthcare professional or a registered dietitian for personalized advice.

Are Fairlife Protein Shakes Healthy?

Yes, Fairlife protein shakes can be considered healthy for certain dietary needs and within the context of a balanced diet.

They are high in protein, low in sugar, and lactose-free, which can be beneficial for muscle recovery, weight management, and those with lactose intolerance.

However, they should not replace a balanced diet composed of whole foods, as they may not provide all necessary vitamins and minerals.

As with any processed food, they should be consumed in moderation. Always consult with a healthcare provider or a registered dietitian for personalized advice.

This post may contain affiliate links which means I may receive a commission for purchases made through links at no extra cost to you. See my disclosure policy for more information.

Rahul is a professional nutritionist certified by the International Sports Sciences Association (ISSA) and a personal trainer certified through the American Council of Exercise (ACE). He has a special interest in the science of nutrition and how it can impact the body.

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