Smoothies are one of the easiest breakfasts you can make. But if you’re trying to get leaner, registered dietitian Leslie Langevin, MS, author of The Anti-Inflammatory Kitchen Cookbook, told POPSUGAR, “an all-fruit smoothie wouldn’t be the best idea, since it’s a large dose of sugar coming at you at one time with not a lot of protein or healthy fats to satiate you or to prevent a huge spike in your blood sugar levels.”
In order to create a filling smoothie that will help you lose weight, Leslie suggested this recipe formula:
- 1 cup fruit: berries are the highest in fiber and antioxidants.
- 1 cup milk of choice: if using plant-based milk, try getting one with protein like Silk Protein Milk, Ripple (made with pea protein), or unsweetened soy milk.
- 1 fat of choice: 1/4 avocado; 1 tablespoon nut butter; 1 to 2 tablespoons ground flaxseed, chia seeds, or hemp seeds; or 2 tablespoons pumpkin seeds or almond flour.
- Extra protein: 1 scoop protein powder; try plant-based for added fiber and nutrients.
Registered dietitians Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition added that your smoothie should aim to have:
Calories: 300 to 400
Fiber: 5 to 10 grams
Protein: 13 to 20 grams
Carbs: 40 to 60 grams
Healthy fats: 10 to 15 grams
Sugars: 36 grams or less
Sticking to this formula will create a satiating smoothie that ensures you get carbs, protein, and healthy fats. The carbs give you energy, the healthy fats and fiber will keep you full longer, and the protein will sustain your energy. To maximize your weight-loss potential and to increase the protein, healthy fats, and fiber in your recipe, add the following ingredients to your smoothies.