Start with a fruit as your base
Choose a vegetable such as frozen spinach or cauliflower
Add a fat source
Add protein and fat
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– 1 banana – 1 scoop chocolate protein powder – 1 tbsp cacao powder – 1 tbsp peanut butter – 2 tbsp chia seeds – 1/2 cup frozen spinach – 1 cup almond milk
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– 1/2 cup frozen cauliflower – 1 cup frozen spinach – 1 orange – 1/2 banana, frozen – 3/4 cup yogurt – 1/3 cup unsweetened coconut flakes – 1 cup unsweetened almond milk
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– 1 cup frozen raspberries – 1⁄2 cup plain Greek yogurt – 1 tbsp chia seeds – 1 cup milk of choice
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– 8 oz unsweetened almond milk – 4 oz plain Greek yogurt – 1 cup dark sweet cherries, frozen – 2 tbsp dark cocoa powder
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– 4 oz unsweetened almond milk – 4 oz green tea – 1 cup pineapple – 1 cup Greek yogurt – 1 handful spinach – 1 handful kale – Half of a squeezed lemon
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– 1/2 banana, frozen – 1 cup of frozen mixed berries – 1/4 avocado – 1 spoonful nut butter – 1 cup almond milk – 1 scoop protein powder
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– 1 cup soy milk – 1/3 cup yogurt – 1 banana – 1/4 cup pumpkin purée – 1 tsp pumpkin spice (1/2 tsp cinnamon, 1/4 tsp allspice, 1/8 tsp nutmeg, and 1/8 tsp cloves)
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“It’s very easy to take a smoothie from a healthy snack or meal replacement to a high-calorie shake.”
Dark leafy greens add nutrients without overwhelming other flavors. If you want to add calories and stay fuller longer, cooked sweet potatoes offer extra fiber and vitamins.
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Lower calorie, low-sugar fruits like berries give you sweetness without the sugar-high. Try using spices and herbs to add flavor, like ginger, matcha, and mint.
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Adding nutrient dense fats to your diet can help you lose weight by making you feel fuller sooner.
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