“I always suggest fiber, protein and healthy fats for weight loss shakes,” saysKeri Gans, MS, RDN, CDN, registered dietitian nutritionist and author of The Small Change Diet. “Those three nutrients help to fill you up so you are less likely to be starving one hour after eating.” Specifically, you should aim to get lots of protein.“Protein, besides helping with satiety, is also essential to your body because it helps build and repair muscle,” notes Gans. Fiber will also help you feel satiated.“Try to boost the fiber content in a shake because that also makes it more filling. You can do this with vegetables, fruits, and seeds,” saysBrenda Braslow, MS, RDN, registered dietitian nutritionist withMyNetDiary. However, there are certain ingredients you should try to minimize or stay away from. “You definitely want to limit added sugars since they typically provide minimal nutrition with extra calories,” says Gans. “For example, if including juice, make sure it’s 100% fruit juice and not one with added sugar.” Adds Leah Kaufman, MS, RD, CDE, CDN, registered dietitian and owner of Leah Kaufman Nutrition, LLC, “You should also avoid artificial colors, flavors and sweeteners. Try to avoid ingredients like sucralose or anything ending in ‘ose’." Additionally, you’ll want to try to avoid artificial thickeners like maltodextrin.” Serving size is also important to pay attention to as well.“When considering shakes, you should aim for one that is less than 300 calories per serving. If you’re drinking a meal replacement shake, aim for one that has 3-5 grams of fiber per serving, 10-20 grams of carbs per serving and 15-30 grams of protein,” says Kaufman. “As a way to boost your nutrient intake, you can always mix in any milk of your choice or blend in extra fruits and vegetables to increase your calcium and vitamin D intake.” Looking for some new weight loss shake or smoothie recipes to try? Here are 30 great options.
Weight loss smoothie recipes
Creamy Kale Smoothie
“This 5-ingredient smoothie is easy to make with ingredients available all year-round! The 5 grams of fiber is a bonus,” says Gans. Ingredients:
1 cup coarsely chopped kale11/2 cup frozen pineapple chunks1/2 cup plain Greek yogurt1/2 cup unsweetened almond milk1 tsp honey
Steps: In a blender, combine 1 cup coarsely chopped kale, 1 1/2 cup frozen pineapple chunks, 1/2 cup plain Greek yogurt, 1/2 cup unsweetened almond milk, and 1 tsp honey. Blend until the mixture is smooth and frothy.
Salted Caramel Cashew Smoothie
This smoothie is keto-friendly and flavored with sugar-free caramel sauce and pumpkin pie seasoning. Ingredients:
1 cup unsweetened cashew milk3 tbsp heavy (whipping) cream5 ice cubes (you can add more if you find the consistency a little watery)2 tbsp sugar-free salted caramel syrupgarnish with pumpkin pie spice
Steps: Put all the ingredients in a single serve blender. Blend until smooth and pour into a glass to serve.
Pina Colada Slimming Smoothie
“If anyone is ever feeling like they are in a “smoothie slump” I always recommend following Joy Bauer’s Slimming Smoothie Formula because it allows for creativity and variety while still sticking to your goals!” says Samantha Bartholomew, MS, RDN, registered dietitian nutritionist at FRESH Communications. Ingredients:
1 cup frozen pineapple chunks½ cup lite coconut milk (mix well after opening can)2 teaspoons shredded coconut1 drop coconut extract (optional)3 to 5 ice cubes
Steps: Combine all ingredients in a blender until smooth and frothy. Add a drop more milk if needed. Enjoy! Every Quote Chrissy Metz Has Said About Her Weight Loss Journey
Vegan Berry Smoothie
“I love this vegan smoothie because it is loaded with nutritious ingredients, like spinach, banana, blueberries, chia seeds, pea protein, and soy milk at only 277 calories per serving. It packs 9 grams of fiber and 21 grams of protein!” says Braslow. Ingredients:
1 cup Spinach all varieties raw1/2 medium, about 7" long Bananas raw1 tbsp Chia seeds1/2 cup, unthawed Blueberries frozen unsweetened1/2 scoop Generic Pea Protein Powder6 fl oz Soy milk unsweetened fortified
Steps: Blend all ingredients together until smooth. Enjoy immediately or refrigerate.
Mexican Chocolate Breakfast Shake
This oat-based shake is packed with tons of flavor thanks to cocoa powder and cinnamon, plus plenty of fiber thanks to added banana. Ingredients:
1/2 cup old-fashioned oats1 cup almond, soy or coconut milk1 tablespoon unsweetened cocoa powder1 teaspoon ground cinnamonAgave nectar, honey, maple syrup or other sweetener, to taste (optional)1 small banana, cut into pieces and frozen overnight in a freezer bag
Steps: Combine the oats, milk, cocoa powder, cinnamon and sweetener in a resealable bowl. Stir together, cover and refrigerate overnight. Add the banana and oat mixture to a blender and blend until completely smooth. If the shake is too thick, add more milk for a thinner consistency; if it’s not sweet enough, add more sweetener.
Green Spirulina Smoothie
“Spirulina is a powerhouse of nutrients. It’s low in calories, high in vitamins and minerals, and it is a complete protein meaning it contains all the amino acids,” says Stephanie Ferrari, MS, RDN, registered dietitian nutritionist at FRESH Communications. “Here’s the catch – it simply does not taste good on its own (for most people, at least). Adding spirulina to a fruit smoothie like this one is a great way to reap the benefits of spirulina in a way that tastes good!” Ingredients:
1 frozen banana1 cup frozen mango2 cups fresh spinach1 tsp spirulina powder1/2 cup natural orange juice1/2 cup plant milk of choice (I used oat milk, other options: almond, cashew, soy, rice, etc.)½ avocado (pitted and peeled) OR 1 tablespoon almond butter2 scoops collagen peptides OR vanilla plant based protein powder of choice
Steps: Add all ingredients to a high speed blender and blend for 30 seconds or so until completely smooth. Divide between two glasses and serve. Enjoy!
Avocado and Peach Weight Loss Smoothie
This smoothie is made with plant-based pea protein, and contains healthy fats from avocado. Ingredients:
1/3 cup coconut water juice of 1/2 small lemon 2 cups spinach or kale 1/4 peeled avocado 1 peach, pitted (or 1 cup frozen peaches) 1/4" slice fresh peeled ginger 1 teaspoon hemp, chia, or flax seeds 1 scoop pea protein powder (unflavored or vanilla) ice
Steps: Pour coconut water into the blender. Top with the lemon juice, greens, avocado, peaches, ginger, seeds, and protein powder. Add a big handful or two of ice cubes. Place the lid on the blender and blend, using a tamper to help, until smooth. Add more ice to thicken and chill, or more coconut water to thin. Serve in glasses topped with a pinch more seeds and enjoy right away.
Almond & Chocolate Covered Strawberry Smoothie
“This is definitely a smoothie for chocolate lovers, yet is only 300 calories and provides 9 grams of fiber,” says Gans. Ingredients:
3/4 cup sliced fresh organic strawberries, frozen (4 ounces)1/2 small fully-ripened banana, sliced and frozen (2.35 ounces)1 to 2 large ice cubes1/2 cup unsweetened vanilla almond milk1/4 cup plain organic 0% fat Greek yogurt or plant-based yogurt alternative1 1/2 tablespoons natural almond butter, no salt added1 1/2 tablespoons unsweetened cocoa powder made with fair trade cocoa beansPinch of sea saltOptional garnishes: unsweetened cocoa powder, toasted sliced natural almonds and/or strawberry
Steps: Add all ingredients except garnishes to a blender. Cover and blend on high speed until velvety smooth. Serve in a tall chilled glass. If desired, garnish by dusting with cocoa powder, sprinkling with almonds, and/or placing a strawberry on the glass rim.
Strawberry Protein Shake
“This recipe incorporates all of the macronutrients, protein, carbohydrates & fats without sacrificing flavor!” says Kaufman. Ingredients:
½cupunsweetened almond milkor milk of choice½cupfull fat Greek yogurt1scoopvanilla protein powder1tspraw honey¾cupfrozen strawberriesor mixed berries, if you prefer3-6ice cubesI use 5, depending on how thick you like your shakes
Steps: Starting with the almond milk, place all the ingredients into a blender. Depending on your blender’s settings, first start by chopping up the ice and frozen strawberries, followed by pureeing the mixture to create a smooth, even consistency. In order to get your preferred consistency, you can also start by not adding any ice, following the other steps above. Once all other ingredients are mixed together, slowly add the ice, mix and then test. Continue to add more ice cubes until the desired consistency is met. If too thick, you can add some more almond milk, little by little. If not sweet enough, add a little more honey.
Protein-Packed Blackberry Smoothie
This blackberry smoothie is sweetened with banana and Stevia. It also gets some added texture and hydration from ice. Ingredients:
1 cup of fresh blackberries1/2 of a frozen banana1 – (6 oz) container of plain non-fat/low-fat Greek yogurt (I used Chobani)4 cubes of ice1/2–3/4 cup unsweetened almond milk or other type of milk, if neededa few drops of liquid stevia or other natural sweetener, to taste
Steps: Place blackberries, banana, yogurt, ice cubes and 1/4 cup milk in blender and blend until fruit is pureed and ingredients are well combined. Add stevia to sweeten and more milk to get the desired thickness (if necessary).
Mocha Smoothie
“Are you looking for a little chocolate fix? This nourishing and tasty shake has only 206 calories but 20 grams of protein,” says Braslow. “The skim milk and Greek yogurt make it a great calcium source at 275 mg per serving.” Ingredients:
1 cup Milk nonfat skim or fat free2/3 cup Greek yogurt vanilla nonfat1 medium, about 7" long Bananas frozen unsweetened2 tsp dry Coffee regular instant powder1 tbsp Cocoa powder dry unsweetened1 scoop Vanilla whey protein powder low carb1 cup Ice (frozen water)
Ingredients: Place milk, yogurt, frozen banana, instant coffee, cocoa powder, vanilla whey protein powder, and ice in a blender. Blend on high until smooth. Drink immediately or store in the refrigerator. Enjoy! This recipe yields 4 cups (2 cups per serving).
Blueberry Oatmeal Smoothie
This healthy blueberry oatmeal smoothie is packed with protein and fiber, so it’s perfect for breakfast or an afternoon snack. Ingredients:
3/4 cup almond milk 1/2 cup plain Greek yogurt 1/4 cup old-fashioned oats, dry 1 cup frozen blueberries 1 frozen banana Optional sweeteners: 1 teaspoon of agave nectar, honey or stevia
Steps: In a blender, add all the ingredients and blend until smooth. Top with fresh blueberries and oats. Enjoy while cold. Spinach Avocado Smoothie “This recipe is packed with vegetables and provides adequate Vitamin C & calcium!” says Kaufman. “Add in a scoop of protein powder to enhance the protein content.” Ingredients:
1 cup nonfat plain yogurt1 cup fresh spinach1 frozen banana¼ avocado2 tablespoons water1 teaspoon honey
Steps: Combine yogurt, spinach, banana, avocado, water and honey in a blender. Puree until smooth.
Pear And Spinach Smoothie with Acerola Powder
This smoothie combines fruits like banana, pear and acerola powder (made from cherry-like acerola berries) and almond milk. Ingredients:
1 ripe pear, cored and cut into chunks1 ripe banana, broken into pieces2 cups spinach1 tsp organic acerola cherry powder1 1/2 cups almond milk
Steps: Place all ingredients in a large blender. Blend the ingredients on high until thoroughly combined and smooth. Consume immediately.
Apple Cinnamon Smoothie
“This is one of my favorite better for you ‘seasonal’ smoothie recipes, perfect for the fall and winter months. For my sweetener of choice in the recipe I use Brown Swerve,” says Bartholomew. Ingredients:
1 cup peeled and chopped Fuji apple3/4 cup light vanilla soymilk1/4 cup fat-free vanilla Greek yogurt1/4 tsp. cinnamon1/8 tsp. vanilla extract1 packet natural no-calorie sweetener (like Truvia)1 cup crushed ice (or 5 - 8 ice cubes)
Steps: Place all ingredients in a blender, and blend at high speed until smooth. Mmmm!
Apple Kiwi Green Smoothies
This healthy green kiwi smoothie is full of nutrients from apples, bananas and spinach, and is also vegan. Ingredients:
1 banana, peeled1 large green apple, cored and chopped (keep the skins for extra fiber)3 kiwis, peeled and cubed1 cup unsweetened yogurt*1 cup water2 cups spinach
Steps: In a blender, add the ingredients in order and blend until smooth.
Peanut Butter and Jelly Protein Smoothie
“Turn a childhood favorite into an everyday healthy breakfast! This one has added fiber with the oats as well,” says Kaufman. Ingredients:
1 cup mixed frozen berries1–2 tablespoons all-natural peanut butter1/4 cup vanilla protein powder (we love Organic Valley)*2 tablespoons rolled oats1 cup milk, any kind
Steps: Place all ingredients in a blender and mix until smooth.
Wild Blueberry, Mint, and Flax Seed Smoothie
Thanks to plenty of flax seeds and blueberries, this smoothie is loaded with fiber to keep you full. Ingredients:
1tablespoonflax seeds2cupsalmond milkor dairy milk, chilled1/4cupblueberriesfresh or frozen1tablespoonhoneyor other sweetener (if almond milk is unsweetened)2mint leavesfresh
Steps: Add all the ingredients in a blender and pulse until smooth. Serve!
Belly Love Smoothie
“This smoothie will definitely fill you up with 0 grams of added sugar, 17 grams of fiber, and 20 grams of protein. It also meets 60% of the RDA for calcium,” says Gans. Ingredients: • 8 ounces plain low-fat kefir • 1 banana • 2 cups baby spinach leaves • 3 tablespoons chia seeds • 1/2 teaspoon ground cinnamon • 1/4 cup cold water • 1/4 cup ice Steps: In a blender, puree kefir, banana, spinach, chia, cinnamon, water, and ice until smooth.
Grapefruit Ginger Smoothie
This sugar-free smoothie is packed with grapefruit and has a boost of flavor from fresh ginger, dates and maca powder. Ingredients:
1pink grapefruitlarge1carrotmedium, peeled2inchfresh ginger3-4Medjool datesto taste1cupprobiotic yogurt*1 tablespoonmaca powderchia seedsfor topping
Steps: Peel the grapefruit and remove all the bitter inner skin and seeds with your hands, saving just the segments. Put all the ingredients into a blender, and blend until smooth.
Triple Berry Avocado Smoothie
“The avocado in this recipe provides you with healthy fats along with hemp seeds which provide important omega 3 and omega 6s!” says Kaufman. Ingredients:
1 cup (240 ml) of water1/2 cup (98 grams) of frozen mixed berries (strawberries, blueberries, and raspberries)half of an avocado (100 grams)2 cups (40 grams) of spinach2 tablespoons (20 grams) of hemp seeds
Steps: To make one serving, blend the ingredients.
Skinny Strawberry Cheesecake Smoothie
This 4-ingredient smoothie is a dupe for yummy cheesecake, without the extra fat and calories. Ingredients:
1cupfrozen strawberries1 cupunsweetened almond milk1/2cuplow fat cottage cheese2packetsnatural no calorie sweetener (such as Truvia)Optional Toppings: fresh strawberries, light whipped topping, graham cracker crumbs
Steps: Place the frozen strawberries, almond milk, cottage cheese, and sweetener in a blender. Blend at high speed until smooth and creamy, stopping and stirring the mixture if necessary. Pour into a glass and top with optional toppings, if desired.
Sweet Potato Smoothie
“I would never think to add a sweet potato to a smoothie, and this recipe surely surprises,” says Gans. Ingredients:
1 medium baked sweet potato (cooked)1 container (~5 oz) plain 0% fat Greek yogurt1/2 cup Almond Breeze almond milk – unsweetened vanilla½ banana (frozen if possible)1 teaspoon ground sweetened cocoa powder1 teaspoon chia seeds2 ice cubes
Steps: Blend the above ingredients in a blender on a high speed.
Carrot Cake Protein Smoothie
This low-calorie smoothie is gluten-free and made to taste just like yummy carrot cake. Ingredients:
1cupunsweetened cashew milk1/3cupvanilla protein powder1/2cupcarrotsroughly chopped1cupice1/2tspvanilla extract1/2tspcinnamonstevia to taste1tbspunsweetened shredded coconut flakesoptional
Steps: Place all ingredients in a blender. Blend until smooth and creamy. Pour into a glass and enjoy!
Chocolate Peanut Butter Smoothie
“I don’t personally follow a keto diet, but Suzanne Ryan’s recipes are always so delicious, and this smoothie in particular appeals to me on mornings when I am craving something sweet. I like it because the ingredients are simple, and you really can’t beat the flavor combo of chocolate and peanut butter,” says Ferrari. “It’s also a great option if you’re trying to lose weight and want to steer clear of desserts, because it will allow you to enjoy an indulgent flavor without all the sugar.” Ingredients:
1.5cupunsweetened almond milk1.5tbspcocoa powder3tbsp natural peanut butter1/4cupshelled and salted peanuts2-3tbspWhole Earth Stevia and Monk Fruit Blendto taste1cupice
Steps: Add all ingredients into a blender, and blend until smooth. Pour into two glasses and, If desired, top with keto-friendly whipped cream, shaved chocolate or drizzle in peanut butter (Not calculated in macros). Enjoy!
Tropical Kale Smoothie
This tropical kale smoothie, or “tropi-kale” smoothie is full of tropical fruits like mango and pineapple, and is also packed with lots of healthy kale. Ingredients:
½frozen banana½cupfrozen mango½cupfrozen pineapple2cupsfresh kalewashed, stemmed and chopped½cupdairy free milkmore or less depending on how thick you like it1scoop Subi green juice powderAdd ins: 1tablespoonnut butteroptional, 1tablespoonchia seedsoptional, 1teaspoonfresh gingeroptional
Steps: Add all of the ingredients to a high-powered blender. Blend on high until all ingredients are incorporated and mixture is smooth. Add more milk at this point if you want a thinner smoothie. If you don’t have a high powered blender, start by blending the milk and kale first to get it started then add the rest of the ingredients. Enjoy right away!
Vegan Wild Blueberry Cauliflower Smoothie
“A lot of vegan smoothie recipes are too low in protein and this one provides 16 grams,” says Gans. Ingredients:
¾ cup unsweetened cashew milk½ cup plain cashew yogurt¾ cup frozen wild blueberries¼ cup frozen strawberries½ cup cauliflower florets (I used purple cauliflower), coarsely chopped5 Tablespoons powdered peanut butter1 teaspoon vanilla extract2 teaspoons maple syrup
Steps: Blend ingredients together, and enjoy!
Beet Smoothie
Besides beets, this smoothie also has lots of blueberries and pineapple plus Greek yogurt for extra protein. Ingredients:
1/2cupunsweetened almond milk or milk of choice1 cupmixed frozen blueberries or mixed berries1small beetpeeled and diced (about 8 ounces)1/4cupfrozen pineapple1/4cupplain nonfat Greek yogurtuse non-dairy yogurt to make veganOptional sweetener: 1-2 teaspoons honeyplus additional to taste (use agave to make vegan)Optional mix-ins: chia seedshempseed, and/or ground flaxseed (I like mine with a sprinkle of chia or hempseed; hempseed is what you see pictured in the photos); I also like to add 2 tablespoons oatmeal to make the smoothie even more filling.
Steps: Place the almond milk, blueberries, beet, pineapple, and Greek yogurt in a high speed blender such as a Vitamix (if you do not have a high speed blender, I’d suggest microwaving, roasting, or lightly steaming the beets before using so that they are softer and puree more smoothly). Blend until smooth. Taste and if you desire a sweeter smoothie, add a little honey or date and blend again. Enjoy immediately or refrigerate for up to 1 day.
Chocolate Banana & Peanut Butter Protein Shake
“If you have a sweet tooth, this shake gives you a healthy way to eat dessert for breakfast,” says Kaufman.
Low Carb Raspberry Smoothie
This easy low-carb raspberry smoothie is packed with yummy raspberries so it’s naturally sweet. It’s also keto-friendly and full of protein. Ingredients:
1medium avocado— peeled and pitted3/4cupraspberry1tbsplemon juice1 ½cupunsweetened coconut milk1scoop of sugar-free vanilla protein powder
Steps: Use frozen raspberries instead of fresh. Add some ice cubes to the blender. The more ice you use, the thicker your raspberry smoothie will be. Add an extra scoop of protein powder. Because it absorbs moisture, the powder acts as a thickener. Next up, here’s what to do if you’ve gained weight in quarantine.
Sources
Keri Gans, MS, RDN, CDN, registered dietitian nutritionist and author of The Small Change DietBrenda Braslow, MS, RDN, registered dietitian nutritionist withMyNetDiaryLeah Kaufman, MS, RD, CDE, CDN, registered dietitian and owner of Leah Kaufman Nutrition, LLC
