Smoothies are one of the easiest breakfasts you can make. But if you're trying to get leaner, registered dietitian Leslie Langevin, MS, author of The Anti-Inflammatory Kitchen Cookbook told POPSUGAR, "an all-fruit smoothie wouldn't be the best idea, since it's a large dose of sugar coming at you at one time with not a lot of protein or healthy fats to satiate you or to prevent a huge spike in your blood sugar levels."
In order to create a filling smoothie that will help you lose weight, Leslie suggested this recipe formula:
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1 cup fruit: berries are the highest in fiber and antioxidants.
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1 cup milk of choice: if using plant-based milk try getting one with protein like Silk Protein Milk, Ripple (made with pea protein), or unsweetened soy milk.
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1 fat of choice: 1/4 avocado, 1 tablespoon nut butter, 1 to 2 tablespoons ground flaxseed, chia seeds, or hemp seeds, or 2 tablespoons pumpkin seeds or almond flour.
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Extra protein: 1 scoop protein powder; try plant-based for added fiber and nutrients.
Registered dietitians Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition added that your smoothie should aim to have:
Calories: 300 to 400
Fiber: 5 to 10 grams
Protein: 13 to 20 grams
Carbs: 40 to 60 grams
Healthy fats: 10 to 15 grams
Sugars: 36 grams or less. The carbs give you energy, the healthy fats and fiber will keep you full longer, and the protein will sustain your energy. To maximize your weight-loss potential, and to increase the protein, healthy fats, and fiber in your recipe, add these ingredients to your smoothies.
