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How to Build a Better Weight Loss Smoothie

Smoothies can be quick, easy and delicious meal replacements for breakfast or lunch if made correctly. Many of my clients who are trying to lose weight or manage their weight will turn to smoothies as meal replacements but end up starving only a couple hours after sipping their last sips. What’s the deal? Are smoothies okay for weight loss? The answer is it depends on what ingredients you add to them. Start making smarter smoothies for weight management by following the meal replacement smoothie checklist below.

Wild Blueberry Banana Bread Smoothie-3

Meal Replacement Smoothie Making Checklist:

  • Include a source of protein. Protein takes longer to digest and therefore has more staying power. Add one of the following sources of protein so that your smoothie will be sure to satiate:
    • Greek yogurt
    • Cottage cheese
    • Kefir
    • Protein powder
    • Nuts
    • Nut butters
    • Silken tofu
    • Milk
    • Soy milk
    • Quinoa
    • Spirulina
  • Fill up on Fiber. Fiber, like protein, contributes to staying power. Meaning that your smoothie is going to hold you over until your next meal or snack, preventing you from overeating or grazing. Fill your smoothie with fiber with the following ingredients:
    • High-fiber fruits like Wild Blueberries. Did you know that Wild Blueberries contain 25% of your daily value for fiber? That’s 2x the fiber of regular, cultivated blueberries!
    • Dark leafy greens like spinach, Swiss chard, arugula, and kale
    • Other vegetables like sweet potato, carrots, pumpkin and beets
    • Nuts
    • Nut butters
    • Seeds (hemp, chia, flax, sunflower, pumpkin)
    • Oats
    • White beans
    • Coconut flour
  • Have a healthy fat. Don’t fear fat when you’re trying to manage your weight! Healthy fats in moderate amounts do wonders for our bodies – they help us to absorb fat-soluble vitamins (A, D, E and K), contribute to satisfaction and satiety, boost energy levels and support weight loss. Add a source of healthy fat to your next meal replacement smoothie.
    • Avocado
    • Coconut, flaxseed or hemp oil
    • Nuts
    • Nut butter
    • Seeds (hemp, flax, chia, pumpkin, sunflower)
  • Don’t stress about the numbers. I tell my clients who are trying to lose weight not to stress out about counting calories, grams of sugar, etc. and to focus less on the numbers and more on the entire package. Does the smoothie have protein, fiber and healthy fat? Does it satisfy your hunger? If the answers are yes, then you’re golden and don’t have to worry about how many calories it has. But if you’re looking for a number gauge to keep in mind for smoothie making for weight management, aim for 300-500 calories, 10-25 grams of protein, 5-10 grams of fiber and 10-15 grams of fat.

Not sure where to start? How about with my Wild Blueberry Banana Bread Smoothie? With approximately 300 calories, 10 grams of protein, 7 grams of fiber and 12 grams of healthy fat, it’s sure to satiate and support your weight management goals. Plus, it tastes like a classic breakfast favorite!

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