10 Smoothie Recipes to Lose Weight in 30 Days
If you want to lose weight but love smoothies, you're in luck—with a few tweaks, you can enjoy smoothies that are not only delicious but nutritious. Be mindful of certain ingredients like sugar, and you can have healthy smoothies throughout your weight loss journey. "Although [fruit] is naturally occurring sugar…it's still sugar, and it can spike your blood sugar the same way something like a cookie or candy would," Amanda Holtzer, MS, RD, tells Body Network. "So, here's my rule of thumb – stick to 1 cup of fruit in total. So, if you're making a strawberry banana smoothie, add half of a banana and 1⁄2 cup of strawberries. This will keep the sugar content moderate." Here are ten smoothie recipes to kickstart your weight loss and improve your health.
Peanut Butter Banana Smoothie
Peanut Butter Banana Smoothie:
- 1 frozen banana
- 1 cup spinach
- 1 scoop PB2 Dutch Cocoa peanut protein powder
- 1 tablespoon peanut butter
- About 5 ice cubes
- 1 cup unsweetened almond milk
"Keep the fruit portion moderate: A lot of smoothies are packed with fruit," Holtzer says. "And don't get me wrong – fruit is super nutritious – most fruits are packed with fiber and antioxidants. But when we have too much fruit at once, the sugar can add up."
Peach Mango Smoothie
Peach Mango Smoothie:
- ½ cup frozen peaches
- ½ cup frozen mango
- 1 cup spinach
- ½ cup plain, non-fat Greek yogurt
- ½ cup coconut milk
- ½ cup unsweetened almond milk
- Top with 1T shredded coconut
"Smoothies are a great way to sneak in extra veggies," Holtzer says. "The best part – you won't taste them! I recommend always adding a cup of greens – spinach, kale, Swiss chard, etc. This will give your smoothie a fiber boost and an extra dose of antioxidants."
Mixed Berry Smoothie
Mixed Berry Smoothie:
- 1 cup frozen mixed berries
- 1 cup spinach
- 1 scoop PB2 Madagascar Vanilla peanut protein powder
- 1 tablespoon almond butter
- About 5 ice cubes
- 1 cup unsweetened almond milk
"I always recommend adding a source of protein to smoothies," Holtzer says. "This will make it much more satiating, and the protein will help slow the digestion of the sugars in the fruit. I recommend aiming for 15-20 grams of protein. Some of my favorite protein add-ins are PB2 Performance Peanut protein powder, Greek yogurt, or cottage cheese."
Strawberry Banana Smoothie
This Strawberry Banana Smoothie recipe is from Love & Lemons.
- 1 1/2 cup raspberries
- 1 cup strawberries
- 1/2 frozen banana
- 1 cup almond milk, or oat milk
- 1 tablespoon honey or maple syrup
- 1 1/2 cups ice
- Handful of mint or basil, optional
- Handful of mint or basil, optional
"When you make your own at home with ingredients that meet your nutrition needs and taste preferences, smoothies are a great way to get protein, fiber and other nutrients," dietitian Jordan Spivak from Sibley Memorial Hospital tells Johns Hopkins Health.
Nut Butter and Banana Recipe
Nut Butter and Banana Smoothie
- 2 tablespoons of peanut, almond or sunflower butter
- 1 frozen or fresh banana
- 1 scoop of vanilla or chocolate protein powder
- ½ cup of vanilla Greek yogurt (or vanilla coconut yogurt as a dairy alternative)
- 1 cup of liquid base (water or milk/milk alternatives such as almond or cashew milk — "I like almond milk best," Spivak says.)
- 1 tablespoon of ground flaxseed
- A few ice cubes
"All types of blenders can work well for smoothie-making," says Johns Hopkins Health. "You can use a large-capacity kitchen blender, a personal mini blender or a stick blender that comes with its own cup.
Triple Berry Protein Smoothie
- 1 cup unsweetened almond milk
- 1/2 cup fat-free, plain Greek yogurt
- 1 teaspoon stevia sweetener
OR
- 2 stevia sweetener packets
- 1 squeeze mixed berry-flavored stevia water enhancer
- 1/4 cup fresh or frozen, unsweetened blueberries
- 1/4 cup fresh or frozen, unsweetened raspberries
- 1/4 cup fresh or frozen, unsweetened strawberries
"You can substitute 3 ounces (3/4 cup) of a frozen berry mix in place of the three types of berries," says the American Heart Association.
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Berry Green Smoothie
- 1 cup of frozen mixed berries
- A generous handful of spinach (frozen or fresh)
- 1 scoop of vanilla protein powder
- ½ cup of vanilla Greek yogurt (or vanilla coconut yogurt as a dairy alternative)
- 1 cup of base liquid (water or milk/milk alternatives such as almond or cashew milk)
- 1 tablespoon of ground flaxseed
- A few ice cubes
"Spinach is a good choice to start with. It adds the green color but has a mild flavor and lots of nutrients," Spivak says. "Kale tends to be more fibrous in texture but is wonderful in smoothies when you take care to blend it thoroughly."
Bluey Smoothie
- 2 cups frozen unsweetened peach slices
- 2 cups tightly packed fresh spinach
- 1 cup frozen unsweetened blueberries
- 1 cup fat-free milk or milk substitute
- 1 teaspoon honey
"If fresh blueberries and peaches aren't in season or are too expensive, consider buying frozen," says Johns Hopkins. "Keeping the freezer stocked with frozen fruit means a smoothie is never that far out of reach for the morning."
Avocado and Coconut Refresher Smoothie
Avocado and Coconut Refresher Smoothie
- 2 small avocados, peeled and pitted
- 3 cups unsweetened almond-coconut milk
- 3 cups frozen mango cubes
"Add a source of healthy fats: Like protein, adding a source of healthy fats will make a smoothie much more satiating and slow digesting," Holtzer says. "I recommend things like nuts or nut butter, hemp seeds, or frozen avocado."
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Strawberry Orange Smoothie
- 10 frozen, unsweetened strawberries
- 1 cup fat-free, plain yogurt
- 1/2 cup 100% orange juice
- 1/2 teaspoon stevia sweetener
OR
- 1 stevia sweetener packet
All smoothies should be mixed until smooth in a food processor or blender. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
