Learn how to make smoothies for weight loss and avoid the pitfalls of huge calorie sinks or sugar bombs in your smoothie recipes. It all depends upon how you make them. Check out these recipes and tips.
Essential tips for making delicious and easy smoothies for weight loss
Even carefully made smoothies are rarely low in calories for weight loss. If you're trying to lose weight, consider them meal replacements rather than snacks. As a meal replacement, aim for the following nutrient guidelines per serving:
- 200-400 calories
- 20-30 grams protein
- 15-30 grams total carbs (with 5-10 grams fiber)
Protein
Avoid overloading your smoothie with fruit and sugary dairy ingredients, such as frozen yogurt or ice cream, as they are high in sugar and low in protein. Instead, aim for 20-30 grams of protein per serving using these options:
- Non-fat plain yogurt, Greek-style yogurt, or light (low-sugar) yogurt
- Silken tofu
- Unsweetened whey protein powder (or plant protein powder)
- Packaged low-carb protein shake
Fruit
Use whole fruit (fresh or frozen) instead of juice. Include one or two servings of whole fruit to add natural sweetness. Here are serving size examples that are equivalent to one serving of whole fruit:
- One cup of berries, cherries, or melon
- ½ cup sliced or diced fruit of any other type or grapes
- ½ large banana or ½ large grapefruit
Non-starchy veggies
Add greens for extra nutrition and fiber without adding many calories. Popular options include kale, spinach, and beets, but any non-starchy veggie will work. For more information on non-starchy vegetables, we have a long list of great non-starchy options.
Healthy fats
Although fats are calorie-dense, they are essential for satiety, essential fatty acids, vitamins, and minerals. Since your smoothie is a meal, include healthy fats, but measure them carefully to avoid excess calories. If possible, use a powerful blender to incorporate whole nuts or seeds instead of oils (the highest in calories). Here are some healthy fat options by calorie content:
| 35 cal/tablespoon | Ground flax seed (also a good source of fiber) |
| 50-60 cal/tablespoon | Whole nuts (almonds, walnuts, peanuts, etc.) |
| 60-70 cal/tablespoon | Chia seeds (also a good source of fiber) |
| 95 cal/tablespoon | Peanut butter or other nut butters |
| 120 cal/tablespoon | Olive, peanut, or safflower oil (or other non-tropical vegetable oils) |
Crushed ice
Use crushed ice for a cold, thick texture. Freezing the fruit beforehand also contributes to a thicker consistency. People often make the mistake of using sugar-sweetened frozen dairy products to get a dense texture, but there's no need for this if using crushed ice.
Time-saving tips for weight-loss smoothies
Smoothies are convenient, but a little preparation can make them even faster and easier to whip up. Here are some time-saving tips:
- Use a strong blender- A strong blender that handles fruit, veggies, whole nuts, and seeds will result in smoothies with the perfect consistency.
- Prep ingredients in advance- Wash, peel, and chop fruits and vegetables ahead of time or store them in freezer-safe bags or containers.
- Make smoothie packs- Combine all dry ingredients (like fruits, veggies, nuts, and seeds) into pre-portioned freezer bags. In the morning, dump the contents into the blender and add your liquid and protein source.
- Use pre-washed greens- Buy pre-washed spinach, kale, or mixed greens to save time on cleaning and chopping.
- Have a go-to base- Keep versatile, smoothie-friendly ingredients on hand, such as unsweetened almond milk, Greek yogurt, and protein powder.
Easy weight loss smoothies
Grab your blender because here are three MyNetDiary Premium Recipe Collection smoothie recipes to fuel your weight-loss journey.
Vegan Berry Smoothie
This smoothie is an excellent source of calcium, iron, potassium, and fiber. Its use of pea protein makes it a perfect option for those following a plant-based diet.
287 calories, 22 grams protein, 9 grams fiber
Almond Butter & Banana Protein Smoothie
Big on almond flavor from almond milk and almond butter and paired with banana and whey powder, the result is a creamy, high-protein smoothie.
331 calories, 21 grams protein, 7 grams fiber
Berry Smoothie with Flax
This beautiful and satisfying smoothie offers plenty of protein and fiber. Flax makes adding healthy fats and fiber easy!
257 calories, 26 grams protein, 8 grams fiber
Enjoy your adventures in smoothie making!
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