Smoothies are a delicious and easy way to incorporate fresh fruits and vegetables into your diet. With the magic of meal prepping, smoothies can be ready to blend from the freezer with only a moment's notice. They offer a convenient way to get nutrients from fresh fruits and vegetables, and they can be prepared ahead of time.
The Appeal of Smoothies for Weight Loss
It's not hard to understand the appeal of a smoothie. Weight loss smoothies made with low-calorie greens and nutrient-dense fruits can jumpstart metabolism and support fat loss, aka: burn fat. Smoothies can be a great tool for weight loss due to their versatility and nutritional density. They are an easy way to pack in a variety of fruits, vegetables, and protein sources, which can help you feel full and satisfied while reducing your overall calorie intake.
Meal Prepping Smoothies: A Step-by-Step Guide
Meal prepping smoothies involves taking time in advance to put meals together. This is textbook meal prepping-batch cooking and storing for later consumption. While you're always free to experiment with your smoothie (e.g. using your liquid of choice, different methods of storage, etc.), here is a base recipe to use when putting together freezer smoothie packs.
- Gather your ingredients: Your favorite smoothie recipe might have just a few ingredients, or it might involve a whole shopping list unto itself.
- Portion ingredients into freezer-safe bags: For each smoothie bag you'd like to make, add all ingredients (besides liquid) to the bag. Store in a sealed Ziploc bag with air out.
- Freeze: Place each carefully labeled bag in the freezer.
As you'll note from the pictures in this post, using ziploc freezer bags works perfectly fine for this task. It's also possible to freeze smoothies in mason jars or other comparable airtight glass containers. I've even seen folks pre-blend smoothies and pour them into ice cube trays. When ready to enjoy your smoothie, just grab a fruity freezer pack and dump it in the blender. Add a cup or so of your favorite juice, yogurt, or milk (or a combination of all of the above), and blend. You could also consider ingredients that add protein to smoothies, such as oats, protein powder, or your favorite nut butter. Control the consistency of your smoothie with the amount of liquid you add.
Tips and Tricks for Meal Prep Smoothies
- Use frozen ingredients: Frozen fruit or greens make your smoothie cold and creamy without watering it down with ice. No need to play around with ice for the texture-frozen fruit will help you get what you need! Frozen fruit is not less nutritious than its fresh counterpart. If fruit is frozen soon after it's picked at peak ripeness, it's going to have similar nutritional value to its fresh counterpart. However, fruit loses nutrition over time.
- Make ahead: Prep smoothie packs by portioning out fruit and greens into freezer-safe bags. Set aside time on a Sunday afternoon to make individual smoothie packs. Next, load in your favorite fruits and vegetables. Berries, bananas, and stone fruit are very freezer-friendly and taste great in smoothies, but don’t be afraid to experiment with greens like spinach, too. We like to measure one cup of each fruit and place it in the freezer bag. Place each carefully labeled bag in the freezer and give yourself a pat on the back.
- Store: Keep smoothies in airtight jars or bottles in the fridge for up to 4 days.
- Freeze: Freeze blended smoothies or individual packs for up to 3 months.
Smoothie Recipes for Weight Loss
Here are some smoothie recipes for weight loss:
Read also: Meal replacement guide for women
Strawberry Cream Smoothie
This smoothie is thick, creamy, and high in protein thanks to silken tofu. Strawberries are low in calories and rich in antioxidants, and pack in plenty of healthy vitamin C. This smoothie is vegan-friendly and dairy-free, and tastes like a luxurious strawberry milkshake.
Ingredients:
- 2 cups frozen strawberries
- 2 cups plain, unsweetened soy milk
- 9 oz extra-firm silken tofu, drained
- 2 tbsp sunflower seed butter (or peanut butter)
- 1 tsp pure vanilla extract
- Sliced strawberries, topping (optional)
Directions:
- Add all ingredients to a blender and mix on high until completely smooth.
- Divide between 2 glasses and top with sliced strawberries, if using.
Nutrition Facts (per serving): Calories: 313
Tags: Soy, Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-free, Vegetarian, Vegan, High-Protein, Anti-Inflammatory, Cholesterol-Conscious, Quick & Easy, Breakfast, Beverage
Pineapple Coconut Smoothie
Kefir has a tart taste, but thinner consistency than yogurt, which makes it a perfect smoothie ingredient to use in place of milk or juice. Kefir also packs more than 9 g of protein per cup and has the same kind of gut-friendly probiotics as Greek yogurt. Hemp seeds have the highest amount of protein of any seed according to the Cleveland Clinic and are rich in anti-inflammatory omega-3s. This no-sugar-added smoothie is sweetened by pineapple chunks for a pina colada-like taste.
Ingredients:
- 2 cups plain, nonfat (or low-fat) kefir
- 2 cups (frozen) pineapple chunks
- 1½ cup plain, nonfat Greek yogurt
- 2 tbsp unsweetened dried coconut flakes
- 2 tbsp hemp seeds
Directions:
- Add all ingredients to a blender and mix on high until completely smooth.
- Divide between 2 glasses.
Nutrition Facts (per serving): Calories: 398
Read also: Low-Carb Meal Ideas
Tags: Dairy, Diabetes-Friendly, Mediterranean, Gluten-free, Vegetarian, High-Protein, Anti-Inflammatory, Quick & Easy, Breakfast, Beverage
Matcha Mango Smoothie
Research has found that consuming caffeine with carbohydrates after a hard workout can help speed up muscle recovery. In this recipe matcha adds the caffeine and polyphenols, while mango adds the carbs and naturally sweet taste. Baby spinach is one of the best veggies to add to smoothies because it blends easily, packs nutrients (including protein), and can’t be tasted. Hemp milk is dairy-free milk that adds a slightly nutty and creamy taste to smoothies, plus a source of omega-3s and protein.
Ingredients:
- 2 cups packed baby spinach (or baby kale)
- 2 cups plain, unsweetened hemp milk (or almond milk)
- 1 champagne mango, frozen
- 1 medium banana, frozen
- 2 scoops plain (or vanilla flavored) protein powder (whey, soy, or pea protein)
- ½ avocado, peeled and pitted, fresh or frozen
- 1 tbsp matcha powder
Directions:
- Add all ingredients to a blender and mix on high until completely smooth.
- Divide between 2 glasses.
Nutrition Facts (per serving): Calories: 402
Tags: Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-free, Vegetarian, Vegan, High-Fiber, High-Protein, Cholesterol-Conscious, Quick & Easy, Breakfast, Anti-Inflammatory
Tiramisu Smoothie
Get the classic Italian dessert flavor without all the calories, added sugar, or saturated fat. This coffee-flavored smoothie packs 27 g of protein, plus over 7 g of fiber. For a bigger buzz, use frozen coffee ice cubes.
Read also: Vegan Diet for Bodybuilding
Ingredients:
- 1 cup strong coffee, cooled
- 2 medium bananas, peeled, frozen
- ¼ cup unsweetened cocoa powder
- 1½ cups plain Greek yogurt, nonfat or low-fat
- 1 cup low-fat milk (1 percent) or plain, unsweetened soy milk
- 1 tbsp maple syrup (optional)
- 1 to 1½ cup ice cubes
- 1 tsp pure vanilla extract
- Whipped cream (optional)
- Cocoa powder (optional)
Directions:
- Place all ingredients into a blender and blend on high until completely smooth, about 1 to 2 minutes.
- Divide among 2 glasses, and top with whipped cream and cocoa powder, if using.
Nutrition Facts (per serving): Calories: 301
Tags: Dairy, Diabetes-Friendly, Heart-Healthy, Gluten-free, Vegetarian, Low-Sodium, High-Fiber, High-Protein, Quick & Easy, Beverage
Carrot Cake Smoothie
Carrot cake works so well because, like this smoothie, it pairs warm spices with creamy dairy, and adds nuts for crunch and dried fruit for sweetness. Take out the extra sugar and carbs and you’re left with a drink that delivers vitamins A and C along with plenty of antioxidants and even some omega-3s. To make raisins softer for blending, soak them in hot water for 15 minutes.
Ingredients:
- 2 cups low-fat milk (1 percent) or plain, unsweetened soy milk
- 1 cup plain nonfat yogurt, or plain, low-sodium cottage cheese
- ¾ cup carrot (1 large carrot), grated
- ½ cup pineapple chunks, fresh or frozen
- ¼ cup walnuts
- ¼ cup raisins or dates
- 1 tsp ground cinnamon
- ¼ tsp ground ginger
- ¼ tsp ground nutmeg
- ¼ tsp ground turmeric
- Chia seeds, plus more ground turmeric and ginger, for topping (optional)
Directions:
- Add all ingredients to a blender and mix on high until completely smooth, about 2 to 3 minutes.
- Divide between 2 glasses, and sprinkle with chia seeds, turmeric, and ginger, if using.
Nutrition Facts (per serving): Calories: 363
Tags: Tree Nuts, Dairy, Gluten-free, Vegetarian, Quick & Easy, Breakfast, Beverage
Chocolate, Peanut Butter, Banana, and Oatmeal Smoothie
Unlike most smoothies, this one is as filling as a meal. It has 22 g of protein and almost 10 g of fiber, and you’d never guess it’s vegan! The secret is hemp hearts, the seeds of the hemp plant (technically considered a nut), which have the most protein of any seeds, plus vitamin E, potassium, and omega-3 fatty acids. When blended, the seeds are a flavorful source of protein.
Ingredients:
- 1½ cups plain, unsweetened soy milk (or milk of your choice)
- ¼ cup old-fashioned oats
- 1 tbsp unsweetened cocoa powder
- 1 tbsp natural peanut butter
- 1 tbsp hemp hearts
- 1 small ripe banana (or ½ large banana)
Directions:
- Combine all ingredients in a blender and blend on high until completely smooth, about 1 minute.
Nutrition Facts (per serving): Calories: 440
Tags: Soy, Peanuts, Anti-Inflammatory, Diabetes-Friendly, Breakfast, Beverage, Cholesterol-Conscious, High-Fiber, Gluten-free, Heart-Healthy, Mediterranean, Quick & Easy, Vegan, Vegetarian
Coconut-Almond Smoothie
Coconut adds a little tropical sweetness to this cocoa, vanilla, and almond concoction, like a candy bar in liquid form. It’s a lot healthier, too, given that a serving packs 21 g of protein, and 7.7 g of fiber, including beta glucan, a type of soluble fiber in oats that research has linked with lower cholesterol.
Ingredients:
- 1 cup light coconut milk, unsweetened (such as Pacific Foods)
- 1 cup almond milk, unsweetened
- 1 cups nonfat vanilla Greek yogurt
- 1 cup peaches, sliced, fresh or frozen
- ¼ cup quick-cooking oats
- ¼ cup almond butter, creamy
- 2 tbsp unsweetened cocoa powder
- Sliced almonds, for topping (optional)
Directions:
- Add all ingredients to a blender and mix on high until completely smooth, about 1 to 2 minutes.
- Divide between 2 glasses, and top with sliced almonds, if using.
Nutrition Facts (per serving): Calories: 418
Tags: Dairy, Tree Nuts, Tree Nuts, Vegetarian, Gluten-free, High-Fiber, Breakfast, Quick & Easy, Beverage
Key Ingredients for Weight Loss Smoothies
Focus on blending ingredients for your fat-burning smoothies that are scientifically proven to burn fat and boost metabolism, which leads to weight loss.
- Soluble fiber: Soluble fiber, found in fruits, vegetables, oats, and legumes, absorbs water and forms a gel that helps slow down food as it passes through your digestive system. This helps keep you full, so you naturally eat less.
- High-protein: Observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower-protein diet. Adding a plant-based protein powder or unsweetened Greek yogurt to your smoothies can be a great way to do this.
- Low-sugar foods: Using fruit as your natural sweetener is a great way to cut down on sugar (and avoid the highly processed refined sugars which contribute to belly fat).
- Green tea: Using chilled green tea as your smoothie base can help boost your metabolism and energy levels, thanks to the natural caffeine and antioxidant epigallocatechin gallate. According to one 10-year study, people who drink green tea regularly have nearly 20 percent less body fat than those who don’t.
- Fruits: Look for grapefruit, pineapple, mint, celery, leafy greens, and herbs to help burn fat, especially around the belly. Try blending them together into a delicious smoothie to consume them easily and effectively.
- Oats + blueberries: Oats are high in fiber, helping you stay full. Toss in some berries and it’s a power combo!
- Green tea + grapefruit: Blend grapefruit into your smoothie along with chilled green tea, which contains pectin and polyphenols.
Ingredients to Avoid in Weight Loss Smoothies
- Fruit juice: Avoid using any kind of fruit juice in your smoothie because it adds extra sugars without the nutrients found in whole fruits.
- Dairy: Milk, yogurt, and protein powders that contain dairy can cause inflammation in the body… making it harder to lose weight and burn fat.
- Added sweeteners: Avoid honey, maple syrup, sugar, monk fruit, and stevia in your smoothies because they are high in calories and low in nutrients.
Additional High-Protein Smoothie Recipes
Here are some additional high-protein smoothie recipes:
- Workout Recovery Smoothie: Cherry juice has been shown to relieve post-exercise pain in athletes, while pomegranate juice can help accelerate muscle recovery.
- Banana Almond Protein Smoothie: Delivering 21 grams of protein, it helps to repair micro-tears in your muscles to get you ready for your next gym session.
- Protein Power Smoothie: Blend up this fruity smoothie to deliver serious protein to your body.
- Very Berry Super Shake: This shake is packed with protein, fiber, healthy fats, phytonutrients, and probiotics.
- Apple and Great Grains Shake: This shake tastes like apple pie in a glass, but you won't find 58 grams of protein in a slice of Grandma’s famous dessert.
- Chocolate, Peanut Butter, and Banana Shake: You’d never guess that a cup of spinach is hiding in this delicious chocolate and peanut butter shake.
- Strawberry Banana Shake: Adding ground flax to this classic protein shake provides you with extra fiber and heart-healthy omega-3 fats.
- Chocolate Cherry Awesomeness Shake: Research suggests that cherries can ease soreness after a workout, making this a perfect recovery shake.
- Vanilla Pumpkin Pie Shake: Tired of the same old fruit smoothies? Try one that tastes like pumpkin pie.
- Baked Apple Shake: The sesame seeds in this shake add unexpected flavor, plus a helping of magnesium and selenium.
- Tropical Power Shake: It’s like a piña colada, only this shake has 58 grams of protein and a cup of spinach.
- Superfood Shake: Nutrients in deeply colored fruits and vegetables like beets and cherries can boost athletic performance and help with muscle recovery.
- Dr. Mike’s Power Shake: This smoothie packs in a whole cup of blueberries, and you’ll also get a dose of omega-3 fats-good for your brain and heart-from the walnuts and flax.
- Double Chocolate Mint Smoothie: This rich drink will give you a chocolate fix without going overboard on calories.
- Coconut Almond Smoothie: Almond butter makes the mix extra creamy, while dark chocolate almond milk and coconut flakes make it extra tasty.
- Orange Creamsicle: This shake tastes just like a creamsicle, but with real ingredients rather than loads of added sugar.
- Strawberry Banana Post-Workout Smoothie: This smoothie makes for the perfect recovery drink.
- Chocolate Peanut Butter Smoothie: Drink this for the perfect afternoon snack. It’s packed with protein, fiber, and antioxidants, and a nearly even amount of carbs and fat.
- Blueberry Breakfast Smoothie: This shake may be the definition of a perfectly balanced breakfast.
- The Green Monster: Avocado can unlock the full nutrition potential of certain vegetables and improve the absorption of antioxidants.
- Summertime Blast: The combo of melon, basil, and pineapple makes the shake super refreshing.
- Matcha Madness Smoothie: Matcha green tea powder contains more antioxidant firepower than regular green tea.
- Blue Bomb Smoothie: Cottage cheese is loaded with casein protein, a slow-digesting protein to help supply your muscles with a steady level of fuel.
- The Peach and Protein: Experts say you need at least 30 grams of protein to help muscles grow after a workout.
- The Oat Berry: Whole grains, antioxidants, and good fats deliver an artery scrub-and-lube.
- Berry Blast with Greens: If you have trouble eating your greens, drink them.
Is a Daily Smoothie Habit Right for You?
The best way to get weight loss results is to be consistent- and a daily meal replacement smoothie is perfect for that. Swap your typical breakfast for a fat-burning smoothie to kick-start your weight loss goals.
Benefits of a Daily Smoothie
- Convenient Source of Nutrients: Smoothies can be a convenient way to add in several nutrients to help jump-start your day. Whether you enjoy it for breakfast or prefer your smoothie as an afternoon snack, the drink packs in vitamins and minerals you probably can’t get all at once from another quick meal.
- Weight Loss: Swapping a meal for a smoothie can be a great way to lose weight. You’ll want to make sure your smoothie is packed with fiber, low in sugar, and under 500 calories to help with portion control.
Considerations
- Pre-made smoothies: Pre-made smoothies or options from smoothie shops can be loaded with added sugar and might not have enough fiber, protein, or fat to keep you satiated.
- Time: No time in the morning? Smoothies can be meal-prepped, so you don’t have to hunt for ingredients first thing. They’re also great for grabbing as you head out the door.
Additional Smoothie Recipes
Here are some additional smoothie recipes:
- Tropical Chia Smoothie: Chia seeds absorb any extra liquid as the mixture of mangoes, passion fruit, and cashew milk sits in the fridge overnight.
- Blueberry Smoothie Bowl: Smoothies aren’t just for sipping. Blend frozen berries, almond milk, almond butter, and vanilla until ultra-creamy. Then, pour it into a bowl instead of a glass. Top with fresh fruit and granola, grab a spoon, and dig in!
- Berry, Chia, and Mint Smoothie: Keep the sliced strawberries, grated beets, and chia seeds in the freezer until you’re ready to add milk and blend. Bonus: This drink will give you a ton of gut-friendly fiber, too.
- Green Pineapple Coconut Smoothie: Looking to get more greens into your diet? This fruity beverage packs in a whole cup of baby spinach per serving-but you'll barely taste it.
- Stress-Less Smoothie: Hemp seeds offer a boost of magnesium, key for reducing stress. Combine with kefir, raspberries, and a peach for a healthy, happy smoothie.
- Coconut Matcha Shake: This coconut matcha shake is an excellent healthy alternative. It’s full of protein thanks to collagen and has a sweet taste and creamy texture courtesy of coconut milk.
- Cranberry Banana Smoothie: Frozen cranberries are an excellent way to savor the taste of fall, year-round. The berry adds fiber and flavor to this smoothie, while the banana gives it a rich, creamy texture, and maple syrup adds the perfect amount of sweetness.
- Apple Crisp Smoothie: Greek yogurt is good for your gut while amping up the protein content, and apple cider plus spices give this smoothie that delicious fall taste.
- Dragon Fruit, Hibiscus, Banana, and Coconut Smoothie: Dragon fruit makes this smoothie a gorgeous hue, but it offers so much more than that, including health benefits like supporting bone health, boosting your immune system, and helping you hit your recommended iron intake.
- Green Kiwi Smoothie: This smoothie is light and fresh yet contains plenty of fiber thanks to the inclusion of spinach and kiwi.
- Creamy Orange Turmeric Smoothie: Turmeric is curcumin, a compound with anti-inflammatory properties that may help reduce inflammation in nasal passages as well as inhibit the release of histamines.
- Green Goddess Smoothie: Baby spinach, cucumber, avocado, and kiwi give this smoothie its gorgeous green color while keeping it tasting light and bright.
- Spiced Blueberry Smoothie Bowl: This smoothie bowl is filling and full of fiber without extra sugar due to the hidden frozen cauliflower blended in.
- 'Green Machine' Smoothie: Coconut-based yogurt is this sipper's secret ingredient. It adds a creamy texture, sans dairy, and a probiotic boost.
- Pineapple-Cucumber Smoothie: One small cucumber adds a fresh, calming flavor (think: spa water) to this hydrating smoothie.
- Fro-Yo Fruit Popsicles: These healthy pops are like make-ahead smoothies on a stick.
- Chocolate-Berry Protein Smoothie: Follow this easy formula for a smoothie recipe you can memorize, then switch it up according to whatever frozen berries you have on hand.
- Tropical Green Protein Smoothie: Stock up on frozen vegetables-instead of just frozen fruit-for your next smoothie.
- Coconut Raspberry Smoothie: Aside from the delicious taste, our favorite part about this recipe is that you only need four ingredients and an immersion blender instead of a classic blender.
- Avocado-Spinach Green Smoothie: Try this zesty yet refreshing green smoothie recipe that combines a large avocado with spinach, kefir, lemon, ginger, and cilantro plus frozen cucumber and grapes for the ultimate healthy beverage.
- Creamy Kale Smoothie: Packed with protein and probiotics, Greek yogurt is a natural gut health booster.
- Citrus-Pineapple Smoothie Bowl: This smoothie bowl is a fun way to switch up your routine. It features vitamin C-rich citrus fruit, heart-healthy cashews, and gut-healthy Greek yogurt.
- Peach Blueberry Smoothie: This sweet blend will have you feeling like it’s summertime in the dead of winter with blueberries and peaches. Plus, you’ll get your daily dose of greens with nutrient-rich kale.
- Banana-Blueberry-Soy Smoothie: If you're staring down a pile of bananas that are about to turn brown, slice them up and pop into the freezer.
- Peaches and Cream Oatmeal Smoothie: Whole-grain oats contain prebiotic fiber that promotes gut health.
- Pineapple Passion Smoothie: This decadently thick smoothie recipe will satisfy your cravings for an ice cream cone.
- Milk and Honey Smoothie: Make use of the celery in your produce drawer with this blended juice, which combines it with almond milk, cucumber, and grapes for a sip-worthy snack.
- Silky Skin Smoothie: Apricots and carrots are rich in the antioxidant beta-carotene, which the body converts into vitamin A.
- Caribbean Dream Smoothie: If you’re plagued by a nervous stomach before big events, try sipping this smoothie.