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

Kiran Campbell, RDN - Registered Dietitian Nutritionist

Learn how to make smoothies for weight loss and avoid the pitfalls of huge calorie sinks or sugar bombs in your smoothie recipes. It all depends upon how you make them. Check out these recipes and tips.

Essential tips for making delicious and easy smoothies for weight loss

Even carefully made smoothies are rarely low in calories for weight loss. If you're trying to lose weight, consider them meal replacements rather than snacks. As a meal replacement, aim for the following nutrient guidelines per serving:

200-400 calories
20-30 grams protein
15-30 grams total carbs (with 5-10 grams fiber)

Protein

Avoid overloading your smoothie with fruit and sugary dairy ingredients, such as frozen yogurt or ice cream, as they are high in sugar and low in protein. Instead, aim for 20-30 grams of protein per serving using these options:

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. Include one or two servings of whole fruit to add natural sweetness. Here are serving size examples that are equivalent to one serving of whole fruit:

One cup of berries, cherries, or melon
½ cup sliced or diced fruit of any other type or grapes
½ large banana or ½ large grapefruit

Non-starchy veggies

Add greens for extra nutrition and fiber without adding many calories. Popular options include kale, spinach, and beets, but any non-starchy veggie will work. For more information on non-starchy vegetables, we have a long list of great non-starchy options.

Healthy fats

Although fats are calorie-dense, they are essential for satiety, essential fatty acids, vitamins, and minerals. Since your smoothie is a meal, include healthy fats, but measure them carefully to avoid excess calories. If possible, use a powerful blender to incorporate whole nuts or seeds instead of oils (the highest in calories). Here are some healthy fat options by calorie content:

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 for a cold, thick texture. Freezing the fruit beforehand also contributes to a thicker consistency. People often make the mistake of using sugar-sweetened frozen dairy products to get a dense texture, but there's no need for this if using crushed ice.

Time-saving tips for weight-loss smoothies

Smoothies are convenient, but a little preparation can make them even faster and easier to whip up. Here are some time-saving tips:

Use a strong blender- A strong blender that handles fruit, veggies, whole nuts, and seeds will result in smoothies with the perfect consistency.
Prep ingredients in advance- Wash, peel, and chop fruits and vegetables ahead of time or store them in freezer-safe bags or containers.
Make smoothie packs- Combine all dry ingredients (like fruits, veggies, nuts, and seeds) into pre-portioned freezer bags. In the morning, dump the contents into the blender and add your liquid and protein source.
Use pre-washed greens- Buy pre-washed spinach, kale, or mixed greens to save time on cleaning and chopping.
Have a go-to base- Keep versatile, smoothie-friendly ingredients on hand, such as unsweetened almond milk, Greek yogurt, and protein powder.