Are you looking for healthy smoothie recipes to help complement your training plan and help you meet your weight loss goals?
You’ve come to the right place.
Smoothies are packed full of goodness – such as vitamins, fibre, and antioxidants – and can be the perfect addition to a healthy, balanced diet.
And on top of that, they couldn’t be easier to make!
But beware, not all smoothies are quite as ‘healthy’ as they seem. The average store-bought smoothie contains extremely high levels of sugar and saturated fat.
And the local smoothie chain? These can often contain upwards of 70 grams of sugar.
In short, don’t be fooled by the name. Just because it contains fruit and is called a smoothie, does not automatically make it healthy.
A 70 gram serving of sugar isn’t going to help you lose weight.
So how do we ensure the smoothies we’re consuming contain nothing but goodness?
Simple, make them yourself.
Can smoothies help you lose weight?
This really depends on your definition of ‘smoothie’.
Too often, people can assume that just because you’ve put a load of stuff in a blender, it’s healthy all of a sudden.
But the truth is a smoothie is only as healthy as what you put in it.
So if that’s chocolate syrup or vanilla ice cream – well you might be waiting quite a while before you reach your weight loss targets.
However, when made with fresh ingredients, smoothies be a great source of nutrients and relatively low-calorie. They provide omega-3 fatty acids, protein, and carbohydrates, and satisfy your hunger for long periods of time.
Are they healthy?
Smoothies can be the perfect partner on your weight loss journey when made correctly.
It’s the perfect cure for your hunger and health, and can be made in a couple of minutes.
You can even add a couple of metabolism-boosters like cayenne pepper or caffeine.
So how do we do it?
First, add a bunch of wholesome ingredients – we’re talking fruits, dark green vegetables, coconut water.
If you’ve got a slight sweet tooth – try using something like banana, peach, or strawberry to add some natural sugar.
Be sure not to use syrups, or protein powders packed full of sugar. Apart from adding a huge amount of calories, high-sugar products like these can cause a glucose spike. If you still need an extra bit of sweetness, how about a teaspoon of honey?
The Best Weight-Loss Smoothie Ingredients
These smoothie recipes that will help you lose weight by suppressing hunger and supplying you with all the goodness you need.
Here are some of the best ingredients to use:
Kale – A long-term favourite of health blogs and fitness fanatics everywhere. Packed full of fiber and antioxidants.
Spinach – Popeye was a fan for a reason! Contains all sorts of vitamins and minerals including calcium.
Blueberries – Good things come in small packages! Blueberries contain tonnes of antioxidants and are great for brain health.
Strawberries – Full of vitamin C and have been proven to help the heart.
Bananas – A great kick of creamy loveliness for your smoothie. Bananas are also full of potassium which reduces cramping during exercise.
Herbs and Spices
Tumeric – Has been shown to contain antioxidants that reduce inflammation.
Ginger – A distinctive, sharp taste to mask any other bitter ingredients. Ginger aids digestion
Herbs – Try mint, parsley, or cilantro for a taste and vitamin boost.
Chia Seeds, Hemp, and Flaxseeds – High in omega-3s to help keep joints healthy and support the function of the heart.
Cocoa Powder – Contains magnesium, potassium, and iron, and is great for adding a lovely chocolatey flavour
Greek Yogurt – A great source of protein and – if you reach for the low-fat version – not too high in fat and sugar.
Peanut Butter – In addition to the healthy amount of protein, this is also great for getting a few more healthy fats into your smoothie.
Protein Powder – When using protein powders, remember that they are intended to supplement a balanced, healthy diet and may not be necessary. Many protein brands are also packed full of sugar so be sure to check the contents before you buy.
Cow and Soy Milk provide good amounts of protein, as well as nutrients such as calcium.
These days there are also all sorts of alternative milks available – like almond milk or oat milk.
Coconut water can be a good option too, as its electrolyte content makes it a great post-workout ingredient.
5 Healthy Weight-Loss Smoothie Recipes
Strawberry & Banana Smoothie
An absolutely classic mix of flavours. Strawberry and Bananas have found themselves paired together in smoothies and milkshakes for decades.
This healthy smoothie recipe not only tastes delicious, but also provides you with a huge amount of fibre, vitamins, and antioxidants.
With a beautiful creamy texture and naturally sweet taste, this smoothie is sure to start your day off on the right foot. The fibre content will also allow you to fight hunger pangs until lunchtime – helping you reach your weight loss goals.
If you have a nut allergy, you can easily substitute in milk.
· 1 cup of frozen strawberries
· 1/2 banana
· 2 tbsp sliced raw nuts
· 1 teaspoon chia seeds
· 1/4 cup granola
· 1 cup unsweetened Greek yogurt
· 1 cup of milk or non-dairy alternative
· 1 teaspoon honey (optional)
That’s the best part! Just throw all the ingredients in a blender, press blend, and enjoy!
Pineapple & Kale Smoothie
No list of recipes would be complete without the Michael Jordan of health foods – Kale.
Kale contains phytochemicals, which play an absolutely key role within the body.
Phytochemicals protect the function of our cells and have been shown to help fight cancer. It is also full of vitamins and protein.
It’s been shown to help bone health and reduce the risk of heart disease.
It is recommended that adults intake around 2 cups of vegetables per day. This can be a lot to get into your diet, so starting your day off with a good dose of greens in a breakfast smoothie can put you one step closer to achieving this target.
Pineapple is a perfect way to add a healthy kick of sweetness to your smoothie. Despite being delicious, it helps digestive function.
· 2 cups raw kale leaves
· 3/4 cup almonds
· 1 cup frozen or fresh banana
· 1/4 cup plain Greek yogurt
· 1/4 cup pineapple
· 2 tbsp nut butter
· 1 cup of milk or non-dairy substitute
· 1 to 2 tsp honey, to taste
You should know the drill by this point! Just whizz up the ingredients and enjoy your delicious smoothie.
Turmeric & Ginger Smoothie
This tropical mix of flavours is great for weight-loss and tastes delicious.
Ginger and Tumeric also both reduce inflammation in the body, which will help you recover from injury and exercise faster.
Ginger contains magnesium, and also helps the digestive system.
The Tumeric provides a great kick of curcumin, which is thought to protect the cells against diseases, including cancer.
Mango provides a range of vitamins and well… it’s just delicious.
· 1 cup milk or non-dairy alternative
· ½ banana
· ½ cup frozen or fresh mango chunks
· ½ Tsp. each ground turmeric, ginger, cinnamon, and cardamom
· 1 tsp flaxseed
· 1 tsp honey (optional)
· 1/2 cup ice cubes (optional)
Chocolate & Banana Smoothie
Who said being healthy can’t also be delicious?
This smoothie basically tastes like a pudding – but in the form of a healthy smoothie!
It’s important that when we’re trying to lose weight, we still try to enjoy our favourites in moderation. If we go totally cold-turkey on the foods we love, we’re more likely to give up in the long run. We’re human after all!
So, chocolate lovers, fear not! This one is for you.
This smoothie can be a great post-dinner treat if you are craving a bit of sweetness at the end of the day. This smoothie will reduce the late-night snack cravings.
Spinach is full to the brim with healthy nutrients – like calcium, iron, and vitamin K.
Cocoa powder provides plenty of anti-oxidants and is a great way to satisfy any cravings for chocolate.
· 1 frozen banana
· 1 cup raw spinach
· 1 cup milk or non-dairy alternative
· 3 Tbsp. chia seeds
· 2 Tbsp. unsweetened cocoa powder
· 1/2 tsp. vanilla extract
· 1 tbsp. honey (optional)
Blueberry, Avocado & Mango Smoothie
If you’re not a fan of cramming green vegetables in your smoothies, try this fruity superfood alternative!
This recipe provides everything – anti-oxidants, healthy fats, vitamins – the works!
Chia seeds are fantastic as part of a weight-loss diet, containing all sorts of nutrients that aid weight loss – like fatty acids, protein, and fibre.
As well as helping you lose weight, they are also fantastic for brain and heart health.
Avocados provide a boost of healthy fats, and give the smoothie a fantastic creamy consistency, without adding too many carbohydrates.
Here is the recipe, but feel free to experiment and add your own twist!
· 1 cup blueberries
· 1 1/2 cups frozen mango
· ½ avocado
· 1 tbsp chia seeds
· 1 tsp matcha powder (optional)
· 2 tbsp unsweetened almond butter
· 1½ – 2 cups of coconut water
· 1 tbsp raw honey (optional)
There you go! Five smoothie recipes to help you on your weight loss journey!
And this is just the start! The joy of smoothies is that you can chop and change, add or remove, and experiment until you find your perfect recipe.
Smoothies are a refreshing cup full of all the nutrients, vitamins, and minerals that your body needs.
They’re tasty, healthy and so easy to make. Try making one today!