Yahoo Lifestyle These Healthy Smoothies Will Help You Start Your Day Right And Achieve Your Weight-Loss Goals
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These Healthy Smoothies Will Help You Start Your Day Right And Achieve Your Weight-Loss Goals
“What is for breakfast?” is the dreaded question you face every morning. If you're trying to eat healthy, that means you want to make sure you get a dose of fiber, greens, and protein to start your day right, all the while keeping an eye on your calorie count. Enter: healthy smoothie recipes.
“Nutritious, well-balanced smoothies can be a great addition to a well-balanced diet for weight loss and general health,” says Julie Andrews, RDN, the founder of The Healthy Epicurean. Not just any ol' smoothie would do, though, since some may pack a lot more sugar and calories but fewer nutrients that support weight loss and overall health, she notes.
“Make sure your breakfast smoothies are rich in protein, otherwise, you will most likely be hungry way before lunchtime,” says Keri Gans, RDN, author of The Small Change Diet. “Also, a little fat and fiber are needed for satiety as well as overall nutrition."
And if you’re looking for some great ingredients to include in your smoothies, Gans recommends any type of berry, banana, spinach, kale, avocado, low-fat plain Greek yogurt, low-fat milk, non-dairy milk alternative that includes protein, chia seeds, flax seeds, hemp seeds, and nut butter.
If you want to plan ahead, try freezing the majority of your smoothie ingredients (like fruits, seeds, and vegetables) in individual bags and pulling one out each day as needed, says Leah Johnston, RDN, a culinary nutritionist at the marketing agency SRW.
Need some serious smoothie inspo? Here are 42 healthy and yummy smoothie recipes to try.
Meet the experts: Julie Andrews is the founder and recipe creator of The Healthy Epicurean. Keri Gans is the author of The Small Change Diet. Leah Johnston is a nutritionist and health expert at the marketing agency SRW.
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1) Strawberry Banana Smoothie
A smoothie classic: strawberry banana, of course. This recipe has you add Greek yogurt and your milk of choice for a smooth, dreamsicle-esque texture. Yum!
Per serving: 185 cals, 4.6 g fat, 29.7 g carbs, 18.5 g sugar, 4.9 g fiber, 8.4 g protein
Get Inspired Everyday - 3/45
2) Orange Creamsicle Smoothie
This orange creamsicle smoothie tastes just like sherbet. All you need is oranges, orange zest, vanilla, and coconut milk to whip it up in your blender.
Per serving: 334 cals, 20.4 g fat, 38.9 g carbs, 24.2 g sugar, 6.5 g fiber, 4.5 g protein
Get Inspired Everyday - 4/45
3) Pineapple Orange Banana Smoothie
Looking for something with a citrus kick? With ingredients like pineapple, orange, and banana, this smoothie has just that. (Pro tip: Add a touch of yogurt for extra creaminess.)
Per serving: 236 cals, 4.1 g fat, 46.1 g carbs, 30.4 g sugar, 3.6 g fiber, 8.7 g protein
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4) Blushing Mango Breakfast Smoothie
Okay, how beautiful does this smoothie look? Called the blushing mango breakfast smoothie, it's packed with yummy fruits like strawberries, mango, oranges, and more.
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5) Tropical Green Smoothie
With sweet fruits like mango and banana to cut the bitterness of the greens, this delicious morning smoothie is just what you need to wake up.
Per serving: 271 cals, 16.5 g fat, 29.2 g carbs, 15.3 g sugar, 7.6 g fiber, 6.2 g protein
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6) Easy Mango Madness Smoothie
Love mango? This breakfast smoothie is for you. Packed with two whole mangos, an apple, an orange and, yep, a bottle of mango kombucha, this smoothie will have a nice bite to its super sweet taste (and there will be plenty to meal prep).
Per serving: 288 cals, 1 g fat, 73.3 g carbs, 63 g sugar, 7.6 g fiber, 2.6 g protein
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7) Chocolate-Covered Cherry Smoothie
With fresh cherries, dates, coconut milk, and cocoa powder, this smoothie tastes like a chocolate-covered cherry treat. A drink that tastes like dessert for breakfast? Yes please.
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8) Golden Milk Tropical Turmeric Smoothie
With ingredients like pineapple, mango chunks, banana, ginger, turmeric, and more, this smoothie will start your day off fruity and bright. Plus, it looks super pretty in the jar.
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9) Peanut Butter And Jelly Protein Smoothie
If you're a classic PB&J lover, you'll be obsessed with this peanut butter and jelly protein smoothie which has strawberries, banana, peanut butter powder, and vanilla extract.
Per serving: 350 cals, 12 g fiber, 15 g protein
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10) Glowing Berry Beet Smoothie
With mixed berries, beets, kale, ginger, and bananas, here's a drink with a beautiful color that's great for your bod and, TBH, your IG feed.
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11) Mint Chocolate Spirulina Smoothie
It's like Girl Scout Thin Mints, but make it a smoothie. Made with peppermint leaves, cacao powder, banana, almond butter, and more, you'll love this for your breakfast morning pick-me-up.
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12) Vegan Shamrock Shake
This paleo-friendly vegan shamrock shake will taste just like the McDonald's drive-thru, sans all that added sugar. It's got ingredients like avocado, almond milk, frozen banana, maple syrup, vanilla extract, peppermint extract, and more.
Per serving: 260 cals, 18 g fat, 24 g carbs, 9 g fiber, 9 g sugar, 4 g protein
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13) Paleo Green Smoothie with Protein
Yup, this smoothie is paleo-friendly. Sweetened with fruit and packed with tons of yummy veggies, it will keep you full and satisfied all morning long.
Per serving: 129 cal, 20 g carbs, 4 g protein, 4 g fat, 3 g fiber, 15 g sugar
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14) Piña Colada Protein Smoothie
If you're a fan of sipping on piña coladas in the heat, you're going to love this protein smoothie dupe. With bananas, non-dairy milk, vanilla, protein powder, coconut milk, and more, you're gonna be making them all summer long—with no hangover like the real one can cause.
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15) Strawberry Chocolate Recovery Smoothie
Grab your favorite scoop of chocolate protein powder to make this delicious breakfast smoothie. Blend together bananas, strawberries, almond milk, and your protein powder fave.
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16) Vanilla Cheesecake Paleo Smoothie with Protein
Okay so, this smoothie has a vanilla cheesecake flavor palette. Yes please! Blend all your ingredients together and then crumble vanilla wafer cookies on top for the perfect cheesecake-crust feel.
Per serving: 282 cals, 26 g carbs, 5 g protein, 18 g fat, 2 g fiber, 17 g sugar
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17) Cherry Berry Fizzy All-Fruit Slushies
This 7/11 slushie dupe looks so freakin' good. The secret to the fizz? Adding seltzer to your mix before and after blending.
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18) Peanut Butter Banana Smoothie
Another classic smoothie in the mix. Whip together peanut butter and banana, rolled oats, and your milk of choice, and you have a delicious classic that's perfect for your morning meal (or as a snack!)
Per serving: 200 cals, 4 g fat, 40 g carbs, 7.5 g fiber, 9 g protein
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19) The Pink Energizer Smoothie
Wondering how this smoothie gets to be so pretty and pink? The secret is beets, blended with other yummy ingredients like milk, banana, and cocoa powder.
Per serving: 127 cals, 2.7 g fat, 23.9 g carbs, 4.2 g fiber, 15 g sugar, 3.3 g protein
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20) Vanilla Protein Frosty
If you're a sucker for a Wendy's frosty, you can enjoy *this* rendition from the comfort of your home. It contains vanilla extract, silken tofu, your milk of choice and more, all of which blend together for a sweet vanilla taste. Oh, and it won't throw you off track from your weight-loss goals.
Per serving: 84 cals, 4.3 g fat, 3.3 g carbs, 1.3 g sugar, .1 g fiber, 8 g protein
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21) Chocolate Shamrock Shake
The star of the show in this smoothie is peppermint extract, but click the button below to learn all about making this fast food look-alike (but way healthier).
Per serving: 140 cals, 3 g fat, 30.4 g carbs, 4.6 g fiber, 14.5 g sugar, 3.2 g protein
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22) Mocha Frappe
You'll feel just like an expert barista whipping up this mocha frappe in your blender. And yep, all you need to do is combine ingredients like iced coffee, cocoa powder, milk, coconut milk, and more to make it.
Per serving: 225 cals, 15 g sugar, 16 g fat, 22 g carbs, 1 g fibrer, 4 g protein
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23) Banana Berry Smoothie
This limited-dairy banana berry smoothie makes for pretty much the perfect breakfast item. Add a bit of salty nut butter and creamy Greek yogurt for a smooth, delicious texture.
Per serving: 380 cals, 15 g sugar, 21 g fat, 36 g carbs, 12 g fiber, 19 g protein
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24) 5-Ingredient-Go-To Green Smoothie
Here's what you'll need for this simple green smoothie recipe: ice, banana, spinach (or your other greens of choice), avocado, milk, and protein powder. Blend it all together and you have a veggie-packed smoothie that tastes super-sweet.
Per serving: 215 cals, 7 g sugar, 8 g fat, 22 g carbs, 7 g fiber, 13 g protein
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25) Strawberry Cheesecake Smoothie
If you like dairy, this smoothie is for you. Whip together items like cottage cheese, yogurt, milk, and strawberries to create a cheesecake-like consistency, then stir in crushed graham crackers for added texture and crunch.
Per serving: 292 cals, 22 g sugar, 9 g fat, 33 g carbs, 4 g fiber, 17 g protein
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26) Pumpkin Pie Protein Smoothie
In the mood for fall vibes? This pumpkin pie protein smoothie will put you right in the mood and keep you satiated for hours.
Per serving: 307 cals, 13 g sugar, 14 g fat, 25 g carbs, 5 g fiber, 23 g protein
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27) Strawberry Coconut Lemon Smoothie
This summery smoothie features both lemon zest *and* lemon, for that extra citrus flavor.
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28) Kale Smoothie
This kale green smoothie is the perfect way to get in some greens first thing in the morning, which starts your day off on a nutritious note and packs in fiber first thing.
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29) Creamy Avocado Smoothie
Here's another green smoothie to put on your radar. The main ingredient? Avocado, which will help keep you fuller longer, plus a bit of spinach, banana, maple syrup, and more.
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30) Blueberry Smoothie
This easy smoothie is naturally sweet, so it tastes like dessert without all the added sugar.
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31) Cinnamon Coffee Smoothie
Smoothie plus caffeine? Yes please. Add coffee, almond milk, cinnamon, bananas, ice, vanilla protein powder, and blend it all up for a delicious breakfast treat.
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32) 3-Layer Fruit Smoothie
This smoothie will make you feel fancy AF: The first layer is chocolate almond butter, the second is banana vanilla, and the third is red berry.
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33) Superfood Sunshine Orange Smoothie
Yep, this smoothie only requires the following: oranges, goji berries, bananas, almond milk, hemp seeds, ginger. Take it outdoors, and you'll practically feel like you're sitting poolside.
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34) Vanilla Matcha Smoothie
If you're someone who loves a morning matcha, then this smoothie will be great for your breakfast treat. It's like the classic drink except blended with ice to reap that smoothie consistency.
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35) Chocolate Almond Breeze Smoothie
Grab chocolate almond milk to make the best version of this smoothie. Incorporate almond butter, too, for the perfect thickness.
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36) Apple Pie Spinach Smoothie
Another fall vibe, this apple pie spinach smoothie will totally get you in the crisp autumn mood. It has all the good stuff: apple cider vinegar, apple sauce, baby spinach, Greek yogurt, cinnamon, vanilla extract and more.
Per serving: 292 cals, 1 g fat, 61 g carbs, 6 g fiber, 42 g sugar, 14 g protein
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37) Chocolate Peanut Butter Smoothie Recipe
Yes, the chocolate and peanut butter combo is a total classic. If you're feelin' it, it'll definitely satisfy your sweet tooth,.
Per seving: 535 calories, 16 g fat 86 g fiber, 45 g sugar, 18 g protein
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38) Sunrise Sweet Potato Smoothie
If you're into mixing up smoothie ingredients, this sunrise sweet potato smoothie is just for you. For extra sweetness, add a banana to the blender, too.
Per serving: 391 cals, 5 g fat, 77 g carbs, 7 g fiber, 34 g sugar, 12 g protein
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39) Persimmon Spinach Smoothie
If you don't eat persimmons much, here's a chance to incorporate them more into your daily eats. Where does the green come in, though? When you add spinach into the blender, too.
Per serving: 1076 cals, 77 g fat, 15 g fat, 76 g carbs, 16 g fiber, 31 g sugar, 37 g protein
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40) Orange Pom Berry Smoothie
Very into pomegranate juice? This orange and pomegranate mix is suuuper sweet. For extra oomf, you can add in pretty much any berries you want.
Per serving: 204 cals, 1 g fat, 50 g carbs, 8 g fiber, 38 g sugar, 3 g protein
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41) Banana Peach Smoothie
This smoothie is packed with quality protein from Greek yogurt, which will keep you full and satisfied, says Andrews.
Per serving: 258 cals, 4 g fat, 49 g carbs, 26 g sugar, 6 g fiber, 10 g protein
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42) Morning Glory Smoothie
If you do not have time to bake a batch of morning glory muffins, whip up this smoothie that tastes just like them instead. It's made with fruits and vegetables, a milk of your choice, and a heart-healthy dose of fats from walnuts.
Per serving: 276 cals, 8 g fat, 46 g carbs, 30 g sugar, 6 g fiber, 6 g protein
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43) How to Build a Healthy Smoothie
Smoothies can become carb-heavy real quick if you are not paying attention to the balance of macronutrients from the ingredients, says Johnston. When constructing smoothies, she recommends thinking about what you put in as categories in this order.
- Protein. Cottage cheese, dairy or plant-based milk, Greek yogurts, kefir, nut butter, and protein powders like casein, hemp, pea, and whey.
- Veggies. Cooked beets and carrots, cucumber, and dark leafy greens like kale or spinach
- Healthy fats. Avocado, avocado oil, extra virgin olive oil, fish oil, and nut butter.
- Fruits. Acai, banana, berries, and pineapple.
- Other carbs. Whole grains like oats or quinoa.
- Extra nutrients. Cacao, chia seeds, flaxseed, ginger, hemp seeds, matcha, and turmeric.
- Liquid. Coconut water, dairy or plant-based milk, or plain water.
Some foods may fall into two categories, but thinking about them in this way ensures that you are making your smoothie a complete meal.
“It's okay to add a little extra sweetness with a bit of honey or maple syrup, but try to avoid adding too much or ingredients with a lot of added sugar such as canned fruit in syrup, flavored yogurts, or juices,” notes Johnston.
Nuts are also a great source of healthy fats, but they may give your smoothie a gritty texture. Also, avoid using foods that are too hard. “We are not trying to damage the blender while making a smoothie here,” says Johnston. Raw beets or carrots may be too hard for the average blender to handle, so roast or steam these to soften them before throwing them in.
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44) Is It Okay to Drink a Smoothie Every Day?
“It is absolutely okay to replace your breakfast with a balanced and nutrient-dense smoothie each day,” says Johnston. Instead of eating these foods separately, you are getting them all together in one. You may even be getting more nutrition than you would from a standard breakfast like a bagel or cereal.
However, if you start replacing your breakfast with a smoothie and find it not to be as filling as your normal fare, play with the recipe by adding more protein, fiber (like oats), or healthy fat to up its satiating power, Johnston says.
Daniel de la Hoz - Getty Images
