~Ditch The Diet~
You are trying to be a healthier version of yourself! Instead of eating donuts and bagels for breakfast you have been proudly making smoothies instead. Good job! I am proud of you for making a positive change!
You have really been enjoying your healthy morning smoothie, but you expected the weight to just drop off. Why haven’t you seen any changes on the scale? What is going on?!
Here are some reasons why that morning smoothie may not be doing you any favors….
Yes, having a smoothie made solely from a variety of fruits is much healthier than eating a bagel with cream cheese! Keep in mind that even though fruit smoothies do have fiber and nutrients, they still have calories. and are still full of natural sugars.
I cannot even tell you how many times I have filled my blender with all the healthy ingredients that I can think of. Before I knew it, that yummy healthy smoothie has turned into a 650+ calorie breakfast.
Unfortunately, just because a food is nutritious doesn’t mean it’s low in calories. Certain foods such as avocados, dates, nuts, nut butters, whole milk yogurt, and oats can tack on a hundred calories each!
Even fruits like apples, pears, mangoes, cherries, and bananas can quickly add in extra calories. Don’t shy away from these healthy nutrient-rich ingredients — just use a small amount of each.
Making your morning smoothie with all kinds of different fruits could quickly turn your healthy smoothie into a high-calorie meal! Instead pair your fruit with a protein source such as milk, yogurt, protein powder, soft tofu, beans, nuts, or nut butter.
I have learned the hard way that instead of eyeballing and adding all kinds of tasty ingredients, measuring out ingredients is essential!
You will really want to keep the calorie count down especially if you’re pairing your smoothie with something else like a slice of toast or muffin.
Your smoothie should aim to have:
Calories: 300 to 400
Fiber: 5 to 10 grams
Protein: 13 to 20 grams
Carbs: 40 to 55 grams
Healthy fats: 10 to 15 grams
Sugars: 36 grams or less
The protein will give you lasting energy, the carbs give you quick energy, the healthy fats and fiber will keep you full longer. Sticking to this “formula” will help you to make a smoothie that will not only be filling but also help to maintain your blood sugar.
Ok, so you’re thinking thanks for all the info, that doesn’t help me when I am making my morning smoothie…
Here is what you really want to know, how do I make a smoothie that meets all of these requirements?
Here is a recipe that I love…
Chocolate Strawberry Banana Smoothie (365 cal)
5 frozen strawberries (50 cal)
1 frozen banana (90 cal)
1 cup spinach (7 cal)
6 ounces plain Greek yogurt (100 cal)
1/2 cup chocolate unsweetened almond milk (25 cal)
1/2 tablespoon peanut butter (95 cal)
Total: 53g carbs, 32g sugar, 8g fiber 8g fat, 26g protein,
This is another combo that I make the most often:
2 cups of greens (25 cal),
1 banana (90 cal),
1/4 cup blueberries (20 cal),
1/4 cup mango (50 cal) ,
1/4 avocado (80 cal)
1/2 tablespoon chia seeds: 30 calories or 1 tablespoon flax meal: 40 calories
total 295-300 cal.
I will also add some sort of protein either greek yogurt 100 cal, 1tbs PB 95 cal, or protein powder 130 cal
Here’s the calorie breakdown of other healthy ingredients you might want to add to your smoothie:
1 cup unsweetened soy milk: 80 calories
1 cup unsweetened vanilla almond milk: 40 calories
1 cup coconut water: 43 calories
1 serving (about 35 grams) vanilla protein powder: 110 calories
1/2 cup nonfat vanilla Greek yogurt: 83 calories
1/2 cup vanilla soy yogurt: 105 calories
1/2 cup coconut milk yogurt: 90 calories
1/2 tablespoon chia seeds: 30 calories
1 tablespoon flax meal: 40 calories
1 serving soft tofu (1/5 package): 60 calories
1/4 cup cannellini beans: 50 calories
1 tablespoon almond butter: 95 calories
I hope this is helpful and that you continue to enjoy your morning smoothies!