Trying to lose weight and get in shape is always a challenge, but the “new normal” brought about by the COVID-19 pandemic makes things even harder.
Not only do we no longer have access to the gym, but it’s easy to fall into the trap of emotional eating as we struggle to deal with a whole new set of stressors.
In addition to figuring out how to effectively exercise at home, adding some healthy weight loss smoothies to your daily routine can really help you stay on track.
Once you get the hang of it, you’ll find that it’s super easy to create delicious, low-calorie smoothies that you’ll love drinking. It starts with understanding the basic smoothie ingredients. Then you can mix and match to create new and exciting flavors.
Basic Smoothie Ingredients
Every smoothie starts with a few basic ingredients. First, you’ll need to choose the liquid that will serve as the base.
Some of the most common options include:
- Water
- Non-dairy milk (ex. almond milk, hemp milk, coconut milk)
- Raw coconut water
- Fruit juice (use sparingly!)
Next, you’ll add fruit, greens, or both. When adding fruit only, aim to include one or two pieces. You might choose berries, bananas, peaches, pears, mango, pineapple, or any other fruit you enjoy.
For greens, look at adding spinach, kale, romaine lettuce, Swiss chard, or collards. Spinach is the mildest option. When mixed with fruit or other flavors, you won’t even be able to taste it – we promise!
When adding greens, shoot for two cups per smoothie. You can add two cups of a single green or mix two different ones. You may also decide to add some fruit and some greens together (this is usually our preference).
Lastly, you can add any extras that might appeal to you. This might include green powders, protein powder, yogurt, nuts, oats, nut butter, or seeds. Not only do these add-ins give you extra flavor, but choosing a few superfoods to include in your smoothies will make them even healthier.
Once you've started adding one or two smoothies into your diet each day, you'll begin to see and feel the differences that come from getting the nutrients your body needs.
If you’re new to healthy living, this might seem a bit overwhelming. Don’t worry! From a delicious breakfast smoothie recipe to drinks that are perfect for a green smoothie diet, we’ve got you covered.
Once you find a few recipes you like, you can even start experimenting by substituting different ingredients.
Here are a few recipes for some of our favorite weight loss drinks.
1. Mango Chia Seed Smoothie
There are a ton of health benefits that come from eating chia seeds, and this smoothie is absolutely delicious and refreshing!
Ingredients:
- 5 cups of unsweetened almond milk
- 2 medium frozen bananas
- 2 cups of frozen mango chunks
- 2 tablespoons of chia seeds
Blend all the ingredients together and enjoy a fiber-filled drink that’s low in fat and will keep you full for hours.
2. Cinnamon and Strawberry Smoothie
The cinnamon in this smoothie can help aid in digestion and it also has anti-microbial properties. If you’ve had any digestive issues, this is a great substitute for a solid meal.
Ingredients:
- 6 ounces of nonfat vanilla Greek yogurt
- ½ cup of orange juice
- 1 cup of frozen strawberries
- 1 small ripe banana
- 1 tablespoon of organic honey
- ½ teaspoon of ground cinnamon
Mix everything together in a blender until it’s smooth. If desired, garnish with a fresh strawberry and a sprinkle of cinnamon.
3. Matcha Green Tea Smoothie
Matcha green tea also has a ton of benefits including being high in antioxidants, stimulating brain function, and supporting weight loss efforts.
Ingredients:
- 1 cup light coconut milk
- 2 large handfuls of spinach
- 2 frozen bananas
- 1 large frozen (or fresh) mango
- 2 teaspoons of matcha green tea powder
The natural caffeine in this smoothie will help you power through your workout and give you enough extra energy to get through the rest of your day!
4. Chocolate-Covered Cherry Smoothie
If you’re hesitant about putting spinach in your smoothies, this is a great recipe to start with. The rest of the ingredients are so delicious, you won’t even realize it’s packed with nutrients!
Ingredients:
- 1 cup unsweetened vanilla almond milk
- ¼ teaspoon almond extract
- 1 scoop chocolate protein powder
- 2 teaspoons of cocoa powder
- ¼ frozen banana
- ½ cup frozen unsweetened dark cherries
- 2 teaspoons of chia seeds
- 1 teaspoon of dark chocolate chunks (optional)
Drink up and you’ll get your fill of healthy omega-3 fats, vitamin B6, protein, fiber, and antioxidants!
5. Go-To Green Smoothie
Green smoothies are all the rage lately – for good reason! It’s a great way to get the vitamins you need and will help curb cravings while keeping your energy levels high. This simple five-ingredient smoothie is an excellent starter recipe.
Ingredients:
- 2 cups of unsweetened almond milk
- 2 scoops of vanilla protein powder
- ½ avocado
- 1 medium banana (frozen or fresh)
- 2 handfuls of spinach (or whatever greens you prefer)
- 5 cups of ice
The healthy fats, fiber, and quality protein in this smoothie will keep you full all day and help to support your weight loss efforts.
6. Tropical Carrot Smoothie
Making sure that you get all different colors of fruits and vegetables in your diet is one of the best ways to ensure optimal health. However, this is sometimes easier said than done. This delicious and refreshing tropical carrot smoothie helps add some variety and a splash of color to your diet.
Ingredients:
- 2 ¼ cups carrot juice (buy this at the store or make your own using a juicer)
- 1 ½ cups frozen mango
- 1 ¼ cups frozen pineapple
- 2 peeled and sliced kiwi fruits
- 1 tablespoon of chia seeds
The Greek yogurt and milk will give you plenty of calcium and protein while the chia seeds up the fiber and give you a dash of omega-3 fatty acids.
7. Glowing Green Juice
For those times when a thick smoothie seems like too much, this glowing green juice is the perfect solution! It’s easy to make using a juicer or a NutriBullet-type appliance.
Ingredients:
- 2 large cucumbers
- 4 large green apples
- 2 kale leaves
- 6 celery stalks
Make sure to wash all of the vegetables thoroughly before making your green juice. Although this is best if you drink it right away, it can stay good in the fridge for 24-48 hours.
If the juice is too thick, you can also dilute it with a bit of filtered water or coconut water. Just be sure to blend or shake it well before drinking it.
Not only will this juice help you have supple, glowing skin, but the celery can help reduce inflammation, lower your blood pressure, and may even help you lose weight.
8. Chocolate Banana Nut Smoothie
This smoothie tastes more like dessert than a meal replacement. It’s guaranteed to be one of your favorites!
- 1 cup vanilla almond milk
- 1 scoop of chocolate protein powder
- Medium-sized frozen banana
- 2 tablespoons of peanut butter
Not only is this combination super satisfying, but bananas can help to control your appetite and reduce bloating.
9. Pumpkin Spice Smoothie
Pumpkin flavor isn’t just for the fall! If you’re craving something sweet, this smoothie is an excellent substitute for that chocolate cake you’ve been eyeing.
Ingredients:
- 1 cup unsweetened almond milk
- ½ cup canned pumpkin (not pumpkin pie mix)
- 1 small frozen banana
- 1 tablespoon maple syrup
- ½ teaspoon vanilla extract
- ½ teaspoon ground cinnamon
- Pinch of nutmeg
- Pinch of allspice
- ½ cup of ice
Canned pumpkin has many benefits including helping to regulate blood pressure, reducing the risk of obesity, and lowering your chances of developing diabetes. This makes it a great ingredient to add to your smoothies.
10. Pineapple Paradise Spinach Smoothie
When you’re sipping on this tropical smoothie, you’ll feel just like you’re relaxing on a sandy beach! Even better, it’s chock-full of vitamins and minerals.
Ingredients:
- 2 cups of raw spinach
- 1 medium ripe avocado (halved and pitted)
- 2 cups of pineapple chunks (if using frozen, thaw it first)
- ¾ cup of filtered water
- ½ cup of ice cubes
Thanks to the avocado, this smoothie is loaded with potassium and heart-healthy monosaturated fatty acids that can help lower your triglyceride and cholesterol levels.
Weight Loss Smoothies Help You Live Your Best Life
Now that you know how to make a variety of weight loss smoothies, you’ll be well on your way to feeling your very best.
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