The Perfect Formula For Making A Smoothie When You're Trying To Lose Weight
What do orange creamsicle, peanut butter and jelly, and piña colada all have in common? They're all yummy options on our healthy smoothie recipes list.
Don't be fooled—just because they sound (and actually are) delicious doesn't mean they aren't nourishing for your body too. With the right recipe, weight loss-friendly smoothies can help keep you full and satiated throughout the day, whether you enjoy one with breakfast or as an afternoon snack.
“Nutritious smoothies can be a great addition to a well-balanced diet for weight loss and general health,” says says Julie Andrews, RDN, the founder of The Healthy Epicurean. Not just any ol' smoothie will do, though, since some recipes may pack a lot of sugar and calories instead of nutrients that support weight loss and overall health, she says. Although green smoothies tend to be popular, there are tons of recipes to try—from keto smoothies and caffeinated coffee smoothies to cookie-inspired blends that will satisfy your sweet tooth (without the added sugar).
Many factors can influence your weight loss journey, like how many calories you need and things like age, fitness, and underlying conditions. Remember, the journey is individual, so don't hesitate to talk to a registered dietitian or your doctor if you're unsure how to manage your weight.
In the meantime, here are 40 healthy smoothie recipes to try for weight loss.
Meet the experts: Allie Echeverria, RD, is a registered dietitian and founder of Eaton Broshar Nutrition. Julie Andrews, RDN, is the founder and recipe creator of The Healthy Epicurean. Keri Gans, RDN, is the author of The Small Change Diet. Leah Johnston, RDN, is a nutritionist and health expert at the marketing agency SRW.
How To Make A Healthy Smoothie For Weight Loss
1. Measure portion sizes.
If you're on a weight loss journey, you don't want to drastically restrict what you're eating, but it can help to be mindful about portion sizes when it comes to snacks like smoothies. Some smoothie ingredients, like nut butters, are calorically dense, so it’s best to measure a tablespoon of peanut butter instead of eyeballing the portion size, says Allie Echeverria, RD, a registered dietitian and founder of Eaton Broshar Nutrition. If you're unsure, you can always consult a dietitian to determine the best amount for you.
2. Consider calories.
By no means is a smoothie meant to be a meal replacement, but it can be a helpful way to support your existing diet. If you tend to have a smaller appetite in the morning and want to enjoy a smoothie instead of other foods, be mindful of what's in them, Echevarria says. The calories in smoothies can add up quickly, and if weight loss is your goal, smoothies that are 400 or more calories might be considered meal replacements, she says. A simple fix? Use lower calorie liquids, like unsweetened almond milk, instead of cow’s milk or sweetened milk alternatives, Echeverria says.
3. Add protein.
If weight loss is your goal and you're worried about feeling hungry all day, protein-packed smoothies can help keep you full, says Keri Gans, RDN, author of The Small Change Diet. “Make sure your breakfast smoothies are rich in protein, otherwise, you will most likely be hungry way before lunchtime. Also, a little fat and fiber are needed for satiety as well as overall nutrition."
A simple way to do this: Add a scoop of protein powder, Greek yogurt, or liquid egg whites to your smoothie recipe, Echeverria says. You can also add low-fat milk, non-dairy milk alternatives, or nut butter, Gans adds.
4. Don't forget the fiber.
Fiber helps regulate hunger, improve digestion, and keep your blood sugar in check. When prepping your smoothie, try tossing in chia seeds, which are fiber-rich, Echeverria says. Pro tip: Chia seeds absorb liquid—which is why they work well for chia pudding—so it’s best to blend ground chia seeds if you can, she adds.
5. Incorporate leafy greens.
Leafy greens are loaded with healthy vitamins, minerals, and iron, so Echeverria suggests blending a handful of spinach into your smoothie (FYI: it may change the color, but you typically can’t taste it!). You can also experiment with other leafy greens like arugula and kale, but they have more of a distinct and overpowering flavor, she adds
6. Skip the juice.
Although it may be tempting to grab a green juice in the morning, juices are often high in calories and sugar, but low in fiber, so it’s best to stick with whole, fresh or frozen fruit if you can, says Echeverria.
7. Prep in advance.
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. Meal prep for the win.
40 Healthy Smoothie Recipes For Weight Loss
Spiced Blueberry Smoothie Bowl
A little zest instantly elevates your morning, and a dash of cinnamon and ginger makes it even yummier. With other ingredients like unsweetened pea protein, flaxseed, and frozen cauliflower, this smoothie will leave you satisfied for hours.
Per serving: 325 cals, 5.5 g fat (1 g sat), 52 g carb, 29 g sugars (0 g added sugars), 10 g fiber, 22 g protein
Avocado-Spinach Green Smoothie
A deliciously creamy smoothie to start the day? Yes please! This sipper is packed with leafy greens and creamy, healthy fats, but if you’re looking for some extra protein, try a splash of kefir and/or a scoop of collagen.
Per serving: 259 cals, 6 g fat (1.5 g sat), 43 g carb, 35.5 g sugars (0 g added sugars), 6 g fiber, 18 g protein
Strawberry Banana Smoothie
Strawberry banana is a classic smoothie option. 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
Orange Creamsicle Smoothie
This refreshing 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
Blushing Mango Breakfast Smoothie
How beautiful does this smoothie look? Called the "blushing mango" breakfast smoothie, it's packed with yummy fruits like strawberries, mango, oranges, and more.
Tropical Green Smoothie
You can't go wrong with a classic 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
Pineapple Orange Banana Smoothie
Looking for something sweet 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
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.
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 and bright in the jar.
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
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.
Mint Chocolate Spirulina Smoothie
If you love Girl Scout Thin Mints, this is the smoothie for you. Made with peppermint leaves, cacao powder, banana, almond butter, and more, you'll love this for your breakfast morning pick-me-up.
Vegan Shamrock Shake
This paleo-friendly vegan shamrock shake will taste just like the McDonald's drive-thru, sans all that added sugar. It has 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
Piña Colada Protein Smoothie
This piña colada smoothie will make you feel like you're on vacay (even if you're just waking up). With bananas, non-dairy milk, vanilla, protein powder, coconut milk, and more, it's a great option to start your day on a healthy note.
Paleo Green Smoothie with Protein
If you follow a paleo diet, you'll love this breakfast smoothie. 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
Vanilla Cheesecake Paleo Smoothie with Protein
Dessert lovers, unite—this smoothie has a vanilla cheesecake flavor for your sweet tooth! Blend all of your ingredients together, 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
Cherry Berry Fizzy All-Fruit Slushies
How pretty is this color, though? In this cherry smoothie, the secret to the fizz is adding seltzer to your mix before and after blending.
Peanut Butter Banana Smoothie
Here's another classic smoothie in the mix for PB&J lovers. 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
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
Vanilla Protein Frosty
If you love 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
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
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
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
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
Strawberry Cheesecake Smoothie
If you love 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
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
Strawberry Coconut Lemon Smoothie
This summery smoothie features both lemon zest *and* lemon, for that extra citrus flavor. It'll be the perfect choice for a morning pick-me-up.
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.
Blueberry Smoothie
This easy smoothie is naturally sweet thanks to the blueberries, and it tastes like dessert without all the added sugar.
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.
Cinnamon Coffee Smoothie
Smoothie *and* caffeine? Yes, please. Add coffee, almond milk, cinnamon, bananas, ice, vanilla protein powder, and blend it all up for a delicious breakfast treat that will keep you full and wake you up.
Superfood Sunshine Orange Smoothie
This breakfast 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.
3-Layer Fruit Smoothie
The first layer of this smoothie is chocolate almond butter, the second is banana vanilla, and the third is red berry. It's nutritious *and* aesthetically pleasing. What could be better?
Vanilla Matcha Smoothie
If you love a morning cup of matcha, this smoothie option is for you. It's like the classic drink except blended with ice to reap that smoothie consistency.
Chocolate Almond Breeze Smoothie
Grab chocolate almond milk to make the best version of this smoothie. Incorporate almond butter, too, for the perfect thickness.
Persimmon Spinach Smoothie
If you don't eat persimmons much, here's a chance to incorporate them more into your daily breakfast routine. 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
Sunrise Sweet Potato Smoothie
You may not think of sweet potato as a breakfast food, but 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 blend.
Per serving: 391 cals, 5 g fat, 77 g carbs, 7 g fiber, 34 g sugar, 12 g protein
Orange Pom Berry Smoothie
If you love pomegranate juice, this orange and pomegranate mix is super sweet and healthy. 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
Banana Peach Smoothie
Blend your favorite fruits together for a sweet, balanced breakfast smoothie. This recipe 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
Morning Glory Smoothie
If you don't have time to bake a batch of morning glory muffins in the A.M., 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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