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

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 calorie sink or sugar bomb - it all depends upon how you make them. Learn how to make easy smoothie recipes for weight loss.

Essential tips for making 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.

Protein

Try not to get carried away with fruit and sugary dairy 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 of protein per serving if your smoothie is a meal. Here are some protein ideas:

• 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. 1-2 servings of whole fruit will provide a nice sweet flavor if you like it sweet. 1 serving of whole fruit is:

• 1 cup of berries, cherries, or melon
• 1/2 cup sliced or diced fruit of any other type, or grapes
• 1/2 large banana or 1/2 large grapefruit

Non-starchy Veggies

Add greens for extra nutrition and fiber with minimal calories. 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 a 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, 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/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 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 a cold, thick texture but you don't need to if you use crushed ice. Freezing the fruit first will also contribute to a nice thick texture.

Easy weight loss smoothies

3 smoothie recipes from the MyNetDiary Premium Recipe Collection

Orange Mango Smoothie

A vitamin C-rich smoothie that derives super-creaminess from coconut milk and yogurt.
246 calories, 25 grams protein, 3 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!

This content was reviewed and updated by Brenda Braslow, MS, RDN, LDN, CDCES on June 14, 2022.

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Foods & Recipes->Fruit & Vegetables Meal Planning & Diets->High Protein

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