How to make the most delicious & easy smoothie recipes for weight loss

  • 2 Minutes Read
Katherine Isacks
Katherine Isacks, MPS, RDN, CDCES - Registered Dietitian and Certified Diabetes Care and Education Specialist (CDCES)

Smoothies have a health halo but they can be a huge calories sink or sugar bomb - it all depends upon how you make them. This post will cover tips on how to make easy smoothie recipes for weight loss.

Easy smoothie recipes for weight loss

Essential tips for how to make delicious and easy smoothie recipes for weight loss

Smoothies, even made carefully, are rarely low in calories so consider them as meal replacements if you are trying to lose weight. As a meal replacement, aim for 200-400 calories, 20-30 grams protein, and 15-30 grams total carbs (with 5-10 grams fiber) per serving. Ideally, use a strong blender that can handle fruit, veggies, whole nuts and seeds. Cnet reviewed blenders in 2020 if you need ideas on brand or type.


People tend to use too much fruit and sugary dairy ingredients, yet not enough protein ingredients. For instance, avoid frozen yogurt or ice cream - it's too high in sugar and too low in protein. Aim for 20-30 grams protein per serving if your smoothie is a meal. Here are some protein ideas:


Use whole fruit (fresh or frozen) instead of juice. 1-2 servings of whole fruit will provide a nice sweet flavor if you like it sweet. 1 serving of whole fruit is:

Non-starchy Veggies

Add greens for extra nutrition and fiber. Kale, spinach, and beets are very popular but any type of non-starchy veggie is a great choice. Check out the American Diabetes Association for their list of non-starchy veggies.

Healthy Fats

Yes, fats are high in calories but remember that your smoothie is a meal, not a snack. You want the benefit of fats for satiety, essential fatty acids, vitamins and minerals (depending upon type), and come on, for great taste! The trick is to use enough but not too much. Measuring fat carefully is the key to keeping the calories in check. Ideally, use a powerful blender so you have the option of using whole nuts or seeds instead of just oils (which are highest in calories). Here are some popular healthy fats for your smoothie, sorted by calories:

35 cal/tbsp Ground flax seed (also a good source of fiber)
50-60 cal/tbsp Whole nuts (almonds, walnuts, peanuts, etc.)
60-70 cal/tbsp Chia seeds (also a good source of fiber)
95 cal/tbsp Peanut butter or other nut butters
120 cal/tbsp Olive, peanut, or safflower oil (or other non-tropical veg oils)

Crushed Ice

Use crushed ice to give your smoothie a great thick texture while also a nice cold temperature. People often make the mistake of using sugar-sweetened frozen dairy products to get this combination but you don't need to if you use crushed ice. Freezing the fruit first will also contribute to a nice thick texture.

Recipe sites for easy weight loss smoothies

There are tons of smoothie recipes on the web! My two favorite websites for easy weight loss smoothies are:

Enjoy your adventures in smoothie making!

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Updated: March 14, 2020

Foods & Recipes->Fruit & Vegetables Meal Planning & Diets->High Protein
Mar 14, 2020

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