21 Day of Smoothie Recipes That Will Help You Lose Weight
by Olivia Dona
Posted on 17-11-2022 07:48 PM
Smoothies are an excellent way to get your daily fruit and veggie fix. With the right combination of ingredients, a smoothie can be a healthy way to start your day or end an evening. But, if you’re like most people, you probably think all smoothies are created equal.
That is not the case. A smoothie can either be a very healthy treat or a sugar-laden nightmare. It all depends on what goes into it. An unhealthy smoothie might have more than 500 calories and lots of added sugars from syrups and nut butters, as well as high fructose corn syrup as an artificial sweetener.
On the other hand, a healthy smoothie has around 150 calories and incorporates natural sweeteners like honey or fruits that are high in fiber such as pears instead of sugars and artificial flavors.
To help you get started creating healthy smoothies at home (rather than buying them from a drive-through), here are three weeks’ worth of recipes that will help you lose weight—and keep it off—this winter! learn more about the 21 smoothie diet plan here
Breakfast Smoothie Bowl
Let’s start with a smoothie bowl, a treat that can double as a breakfast or snack.
For this recipe, you’ll need: • 1 cup plain yogurt, any flavor • ½ cup milk (any type), or non-dairy milk substitute • 1 cup fresh or frozen blueberries • 1 tbsp chia seeds • 2 tbsp honey, or any other natural sweetener • 2 handfuls of fresh spinach • 2 tbsp ground flaxseed • 1 cup oats Put all ingredients except the oats in a blender and mix until smooth. Transfer the smoothie to a bowl and top with oats. This breakfast bowl can be served either warm or cold, depending on your preferences.
Blueberry Kale Shake
Kale is one of the most nutritious and healthiest greens around, and it’s packed with vitamins and minerals. Blueberries are high in fiber and antioxidants, and they make this shake taste like a yummy dessert. For this recipe, you’ll need: • 3 cups fresh or frozen blueberries • 2 cups kale, chopped • 2 tablespoons chia seeds • 2 tablespoons honey, or any other natural sweetener • 1 cup plain yogurt, any flavor • 1 cup milk (any type), or non-dairy milk substitute • ½ cup peanut butter Put all ingredients except the peanut butter in a blender and mix until smooth. Transfer the smoothie to a bowl and top with peanut butter.
Morning Rainbow Smoothie
This smoothie is full of 7 different vegetables, so it’s a great way to sneak in some extra veggie servings without anyone noticing! For this recipe, you’ll need: • 1 cup orange juice • ½ cup carrots, chopped • ½ cup spinach • ½ cup broccoli • ½ cup tomatoes • ½ cup red bell pepper • 2 tablespoons honey, or any other natural sweetener • 1/3 cup plain yogurt, any flavor • 1/3 cup milk (any type), or non-dairy milk substitute • 1 tablespoon ground flaxseed Put all ingredients except the yogurt and milk in a blender and mix until smooth. Transfer the smoothie to a bowl, add the yogurt and milk, and stir until blended.
Peach and Kale Morning Boost
This smoothie is great for boosting immunity and energy levels. For this recipe, you’ll need: • 1 cup almond milk • 1 cup fresh or frozen strawberries • ½ cup kale, chopped • ½ cup plain yogurt, any flavor • 1 peach, peeled and chopped • 1 tablespoon honey, or any other natural sweetener • 1 cup ice cubes Put all ingredients except the ice cubes in a blender and mix until smooth. Transfer the smoothie to a bowl, add the ice cubes, and stir until blended.
Banana, Blueberry, and Spinach Shake
This smoothie is full of potassium and antioxidants. For this recipe, you’ll need: • 1 cup plain yogurt, any flavor • ½ cup milk (any type), or non-dairy milk substitute • 3 bananas, sliced • ½ cup blueberries • 1 cup spinach • 1 cup ice cubes Put all ingredients except the ice cubes in a blender and mix until smooth. Transfer the smoothie to a bowl and add the ice cubes.
Mango, Coconut, and Ginger Smoothie
This tropical smoothie is full of vitamins and nutrients and also an excellent source of fiber. For this recipe, you’ll need: • 1 cup coconut milk • 1 cup mango chunks • 1 cup spinach • 1 tablespoon honey, or any other natural sweetener • 1 tablespoon ground flaxseed • 1 tablespoon fresh ginger, chopped Put all ingredients except the ginger in a blender and mix until smooth. Transfer the smoothie to a bowl, add the ginger, and stir until blended.
Strawberry Coconut Cream Shake
This shake is like a tropical sundae in a glass. For this recipe, you’ll need: • 1 cup coconut milk • 2 cups fresh or frozen strawberries • 1 cup plain yogurt, any flavor • 1 cup ice cubes Put all ingredients except the ice cubes in a blender and mix until smooth. Transfer the smoothie to a bowl, add the ice cubes, and stir until blended.
Orange, Banana, and Peanut Butter Smoothie
This smoothie is full of energy-boosting ingredients. For this recipe, you’ll need: • 1 cup orange juice • ½ cup spinach • ½ cup bananas, sliced • ½ cup blueberries; • 1 tablespoon honey, or any other natural sweetener • 2 tablespoons peanut butter Put all ingredients except the peanut butter in a blender and mix until smooth. Transfer the smoothie to a bowl, add the peanut butter, and stir until blended.
Tomato, Cucumber, and Basil Infused Water
The basil in this recipe has anti-inflammatory properties that can help soothe a sore throat or cough. For this recipe, you’ll need • 1 cup water • 4–5 basil leaves • 1 tomato, sliced • 1/3 cucumber, sliced Put all ingredients in a pitcher and let the water sit for a few hours before drinking.
Conclusion
As you can see from the above list, there are many ways to create a healthy smoothie. And if you make your own, you can control the amount of sugar and artificial sweeteners that go into it. You also have more variety when it comes to choosing ingredients.
Keep the following tips in mind when creating your own healthy smoothies:
- Use fresh or frozen fruits and vegetables whenever possible. Frozen fruits and vegetables are just as nutritious as fresh ones, but they can be cheaper.
- Choose yogurt that is low in sugar and high in protein.
- Avoid syrups and butters. Instead, sweeten smoothies with honey, agave nectar, or pureed fruit.
- Include healthy fats, like peanut butter or coconut oil, in your smoothies. These tips will help you create healthy smoothies that will keep you full and satisfied, provide you with a good source of nutrients, and help you lose weight.
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