4. WEIGHT LOSS SMOOTHIE
The goal here is to create a smoothie packed with nutrients that is super filling, but low in calories, that you can have for breakfast or lunch. In other words, it’s not a snack (i.e. in addition to regular meals), but a meal replacement (instead of meals). To make a meal, a smoothie needs to include carbohydrates, protein and a little fat. Fat is important because helps you feel full, as does protein.
- 1 tablespoon chia seeds
- 1 scoop whey protein powder
- ½ medium banana
- 1 cup frozen mixed berries
- ¾ cup milk (skim/ almond/ soy)
- 3 to 5 ice cubes
Mixed berries (carbohydrates) provide energy and are packed with vitamins, minerals, fiber, and are a natural sweetener. Chia seeds are incredibly rich in omega-3 fatty acids (healthy fat), protein antioxidants, vitamins and minerals. Chia seeds also contain super high levels of soluble and insoluble fiber, making them uncannily filling and a great addition to low-calorie smoothies. Filling smoothie ingredients: chia seeds, ground psyllium husks, whey protein, low-fat Greek yogurt.
5. BELLY BUSTER
To make a belly-busting smoothie, add a source of MUFAs (monounsaturated fatty acids) and to aid weight loss add low-fat yogurt. Research shows that MUFAs help target belly fat, and yogurt has been shown to aid weight loss and reduce bloating .
- 1 Tbsp cold-pressed organic flaxseed oil (MUFA)
- 1 cup frozen unsweetened blueberries
- 3/4 cup milk (skim/ almond/ soy)
- 1/4 cup low-fat Greek yogurt
Sources of MUFA to add to smoothies: flaxseed oil, avocado, nut butter (e.g. peanut butter, cashew butter), dark chocolate chips
6. LOW CARB SMOOTHIE
Load up on high quality protein with a carbohydrate source packed with nutrients (i.e. fruit or vegetable). To sweeten use a sweetener such as Stevia or Splenda.
- 1 scoop protein powder
- 1 cup frozen, mixed berries
- 1 cup cold water
- ¼ cup low-fat cottage cheese
- 1 packet Splenda sugar substitute
