How to Make a Smoothie For Weight Loss

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You’ve heard smoothies are great for weight loss, so you throw random healthy ingredients in your blender and hope for the best. You could end up with three terrible outcomes in this situation: a disgusting smoothie that tastes way too healthy to stomach, a smoothie that doesn’t keep you full so you end up devouring office donuts, or worse, a calorie bomb that makes you gain weight.


Image Source: POPSUGAR Photography / Sheila Gim

If you want the first meal of the day to help you drop pounds, you need to follow the below breakfast weight-loss formula recommended by nutritionists Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition. Your smoothie should aim to have:

Calories: 300 to 400
Fiber: 5 to 10 grams
Protein: 13 to 20 grams
Carbs: 40 to 55 grams
Healthy fats: 10 to 15 grams
Sugars: 36 grams or less

Sticking to this formula will create a smoothie that will be filling and sustain your blood sugar levels. The carbs give you energy, the healthy fats and fiber will keep you full longer, and the protein will sustain your energy. How does his translate to what goes into your blender? Here are some examples.

Strawberry Banana Spinach Smoothie

2 cups spinach
1 banana
1/2 cup strawberries
1/5 container soft tofu
1/2 tablespoon almond butter
1 cup unsweetened soy milk
1/2 cup coconut water

Blueberry Cheesecake Smoothie

1 cup frozen blueberries
1/2 frozen banana
1/3 cup extrafirm tofu
1 tablespoon raw cashews
1 cup vanilla soy milk
1/2 teaspoon vanilla extract


Image Source: POPSUGAR Photography / Jenny Sugar

Strawberry Milkshake Protein Smoothie

1 1/2 cups frozen strawberries (about 12)
2 tablespoons rolled oats
1 1/2 cups vanilla soy milk
1/2 serving vanilla plant-based protein powder (I used Vega Performance Protein; 41 g)
5 raw almonds
1 medjool date

Honeydew Protein Smoothie

1 1/2 cups honeydew melon
2 cups spinach
1 teaspoon flaxmeal
8 raw almonds
1 serving vanilla protein powder (I used Vega Performance Protein; 41 )
3/4 cup unsweetened vanilla almond milk
5 ice cubes

Chocolate Strawberry Banana Smoothie

5 frozen strawberries
1 frozen banana
1 cup spinach
6 ounces plain Greek yogurt (or soy yogurt)
1/2 cup chocolate soy milk
1/2 tablespoon peanut butter