If you’re embarking on a weight loss journey, an easy way to fill up and get added nutrients is to whip up your own weight loss smoothies or shakes. Making your own smoothies from home will not only be a flavor improvement on store-bought smoothies or shakes, it will also provide a major nutrition boost without any weird chemicals.
“I always suggest fiber, protein and healthy fats for weight loss shakes,” says Keri Gans, MS, RDN, CDN, registered dietitian nutritionist and author of The Small Change Diet. “Those three nutrients help to fill you up so you are less likely to be starving one hour after eating.”
Specifically, you should aim to get lots of protein.“Protein, besides helping with satiety, is also essential to your body because it helps build and repair muscle,” notes Gans.
Fiber will also help you feel satiated.“Try to boost the fiber content in a shake because that also makes it more filling. You can do this with vegetables, fruits, and seeds,” says Brenda Braslow, MS, RDN, registered dietitian nutritionist with MyNetDiary.
However, there are certain ingredients you should try to minimize or stay away from. “You definitely want to limit added sugars since they typically provide minimal nutrition with extra calories,” says Gans. “For example, if including juice, make sure it’s 100% fruit juice and not one with added sugar.”
Adds Leah Kaufman, MS, RD, CDE, CDN, registered dietitian and owner of Leah Kaufman Nutrition, LLC, “You should also avoid artificial colors, flavors and sweeteners. Try to avoid ingredients like sucralose or anything ending in ‘ose’.” Additionally, you’ll want to try to avoid artificial thickeners like maltodextrin.”
Serving size is also important to pay attention to as well.“When considering shakes, you should aim for one that is less than 300 calories per serving. If you’re drinking a meal replacement shake, aim for one that has 3-5 grams of fiber per serving, 10-20 grams of carbs per serving and 15-30 grams of protein,” says Kaufman. “As a way to boost your nutrient intake, you can always mix in any milk of your choice or blend in extra fruits and vegetables to increase your calcium and vitamin D intake.”
Looking for some new weight loss shake or smoothie recipes to try? Here are 30 great options.
Weight loss smoothies
“This 5-ingredient smoothie is easy to make with ingredients available all year-round! The 5 grams of fiber is a bonus,” says Gans.
- 1 cup coarsely chopped kale1
- 1/2 cup frozen pineapple chunks
- 1/2 cup plain Greek yogurt
- 1/2 cup unsweetened almond milk
- 1 tsp honey
In a blender, combine 1 cup coarsely chopped kale, 1 1/2 cup frozen pineapple chunks, 1/2 cup plain Greek yogurt, 1/2 cup unsweetened almond milk, and 1 tsp honey. Blend until the mixture is smooth and frothy.
This smoothie is keto-friendly and flavored with sugar-free caramel sauce and pumpkin pie seasoning.
- 1 cup unsweetened cashew milk
- 3 tbsp heavy (whipping) cream
- 5 ice cubes (you can add more if you find the consistency a little watery)
- 2 tbsp sugar-free salted caramel syrup
- garnish with pumpkin pie spice
Put all the ingredients in a single serve blender. Blend until smooth and pour into a glass to serve.
“If anyone is ever feeling like they are in a “smoothie slump” I always recommend following Joy Bauer’s Slimming Smoothie Formula because it allows for creativity and variety while still sticking to your goals!” says Samantha Bartholomew, MS, RDN, registered dietitian nutritionist at FRESH Communications.
- 1 cup frozen pineapple chunks
- ½ cup lite coconut milk (mix well after opening can)
- 2 teaspoons shredded coconut
- 1 drop coconut extract (optional)
- 3 to 5 ice cubes
Combine all ingredients in a blender until smooth and frothy. Add a drop more milk if needed. Enjoy!
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“I love this vegan smoothie because it is loaded with nutritious ingredients, like spinach, banana, blueberries, chia seeds, pea protein, and soy milk at only 277 calories per serving. It packs 9 grams of fiber and 21 grams of protein!” says Braslow.
- 1 cup Spinach all varieties raw
- 1/2 medium, about 7″ long Bananas raw
- 1 tbsp Chia seeds
- 1/2 cup, unthawed Blueberries frozen unsweetened
- 1/2 scoop Generic Pea Protein Powder
- 6 fl oz Soy milk unsweetened fortified
Blend all ingredients together until smooth. Enjoy immediately or refrigerate.
This oat-based shake is packed with tons of flavor thanks to cocoa powder and cinnamon, plus plenty of fiber thanks to added banana.
- 1/2 cup old-fashioned oats
- 1 cup almond, soy or coconut milk
- 1 tablespoon unsweetened cocoa powder
- 1 teaspoon ground cinnamon
- Agave nectar, honey, maple syrup or other sweetener, to taste (optional)
- 1 small banana, cut into pieces and frozen overnight in a freezer bag
Combine the oats, milk, cocoa powder, cinnamon and sweetener in a resealable bowl. Stir together, cover and refrigerate overnight. Add the banana and oat mixture to a blender and blend until completely smooth. If the shake is too thick, add more milk for a thinner consistency; if it’s not sweet enough, add more sweetener.
“Spirulina is a powerhouse of nutrients. It’s low in calories, high in vitamins and minerals, and it is a complete protein meaning it contains all the amino acids,” says Stephanie Ferrari, MS, RDN, registered dietitian nutritionist at FRESH Communications. “Here’s the catch – it simply does not taste good on its own (for most people, at least). Adding spirulina to a fruit smoothie like this one is a great way to reap the benefits of spirulina in a way that tastes good!”
- 1 frozen banana
- 1 cup frozen mango
- 2 cups fresh spinach
- 1 tsp spirulina powder
- 1/2 cup natural orange juice
- 1/2 cup plant milk of choice (I used oat milk, other options: almond, cashew, soy, rice, etc.)
- ½ avocado (pitted and peeled) OR 1 tablespoon almond butter
- 2 scoops collagen peptides OR vanilla plant based protein powder of choice
Add all ingredients to a high speed blender and blend for 30 seconds or so until completely smooth. Divide between two glasses and serve. Enjoy!
This smoothie is made with plant-based pea protein, and contains healthy fats from avocado.
- 1/3 cup coconut water
- juice of 1/2 small lemon
- 2 cups spinach or kale
- 1/4 peeled avocado
- 1 peach, pitted (or 1 cup frozen peaches)
- 1/4″ slice fresh peeled ginger
- 1 teaspoon hemp, chia, or flax seeds
- 1 scoop pea protein powder (unflavored or vanilla)
Pour coconut water into the blender. Top with the lemon juice, greens, avocado, peaches, ginger, seeds, and protein powder. Add a big handful or two of ice cubes. Place the lid on the blender and blend, using a tamper to help, until smooth. Add more ice to thicken and chill, or more coconut water to thin. Serve in glasses topped with a pinch more seeds and enjoy right away.
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“This is definitely a smoothie for chocolate lovers, yet is only 300 calories and provides 9 grams of fiber,” says Gans.
- 3/4 cup sliced fresh organic strawberries, frozen (4 ounces)
- 1/2 small fully-ripened banana, sliced and frozen (2.35 ounces)
- 1 to 2 large ice cubes
- 1/2 cup unsweetened vanilla almond milk
- 1/4 cup plain organic 0% fat Greek yogurt or plant-based yogurt alternative
- 1 1/2 tablespoons natural almond butter, no salt added
- 1 1/2 tablespoons unsweetened cocoa powder made with fair trade cocoa beans
- Pinch of sea salt
- Optional garnishes: unsweetened cocoa powder, toasted sliced natural almonds and/or strawberry
Add all ingredients except garnishes to a blender. Cover and blend on high speed until velvety smooth. Serve in a tall chilled glass. If desired, garnish by dusting with cocoa powder, sprinkling with almonds, and/or placing a strawberry on the glass rim.
“This recipe incorporates all of the macronutrients, protein, carbohydrates & fats without sacrificing flavor!” says Kaufman.
- ½ cup unsweetened almond milk or milk of choice
- ½ cup full fat Greek yogurt
- 1 scoop vanilla protein powder
- 1 tsp raw honey
- ¾ cup frozen strawberries or mixed berries, if you prefer
- 3-6 ice cubes I use 5, depending on how thick you like your shakes
Starting with the almond milk, place all the ingredients into a blender. Depending on your blender’s settings, first start by chopping up the ice and frozen strawberries, followed by pureeing the mixture to create a smooth, even consistency. In order to get your preferred consistency, you can also start by not adding any ice, following the other steps above. Once all other ingredients are mixed together, slowly add the ice, mix and then test. Continue to add more ice cubes until the desired consistency is met. If too thick, you can add some more almond milk, little by little. If not sweet enough, add a little more honey.
This blackberry smoothie is sweetened with banana and Stevia. It also gets some added texture and hydration from ice.
- 1 cup of fresh blackberries
- 1/2 of a frozen banana
- 1 – (6 oz) container of plain non-fat/low-fat Greek yogurt (I used Chobani)
- 4 cubes of ice
- 1/2–3/4 cup unsweetened almond milk or other type of milk, if needed
- a few drops of liquid stevia or other natural sweetener, to taste
Place blackberries, banana, yogurt, ice cubes and 1/4 cup milk in blender and blend until fruit is pureed and ingredients are well combined. Add stevia to sweeten and more milk to get the desired thickness (if necessary).
“Are you looking for a little chocolate fix? This nourishing and tasty shake has only 206 calories but 20 grams of protein,” says Braslow. “The skim milk and Greek yogurt make it a great calcium source at 275 mg per serving.”
- 1 cup Milk nonfat skim or fat free
- 2/3 cup Greek yogurt vanilla nonfat
- 1 medium, about 7″ long Bananas frozen unsweetened
- 2 tsp dry Coffee regular instant powder
- 1 tbsp Cocoa powder dry unsweetened
- 1 scoop Vanilla whey protein powder low carb
- 1 cup Ice (frozen water)
Place milk, yogurt, frozen banana, instant coffee, cocoa powder, vanilla whey protein powder, and ice in a blender. Blend on high until smooth. Drink immediately or store in the refrigerator. Enjoy! This recipe yields 4 cups (2 cups per serving).
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This healthy blueberry oatmeal smoothie is packed with protein and fiber, so it’s perfect for breakfast or an afternoon snack.
- 3/4 cup almond milk
- 1/2 cup plain Greek yogurt
- 1/4 cup old-fashioned oats, dry
- 1 cup frozen blueberries
- 1 frozen banana
- Optional sweeteners: 1 teaspoon of agave nectar, honey or stevia
In a blender, add all the ingredients and blend until smooth. Top with fresh blueberries and oats. Enjoy while cold.
“This recipe is packed with vegetables and provides adequate Vitamin C & calcium!” says Kaufman. “Add in a scoop of protein powder to enhance the protein content.”
- 1 cup fresh spinach
- 1 frozen banana
- ¼ avocado
- 2 tablespoons water
- 1 teaspoon honey
Combine yogurt, spinach, banana, avocado, water and honey in a blender. Puree until smooth.
This smoothie combines fruits like banana, pear and acerola powder (made from cherry-like acerola berries) and almond milk.
- 1 ripe pear, cored and cut into chunks
- 1 ripe banana, broken into pieces
- 2 cups spinach
- 1 tsp organic acerola cherry powder
- 1 1/2 cups almond milk
Place all ingredients in a large blender. Blend the ingredients on high until thoroughly combined and smooth. Consume immediately.
“This is one of my favorite better for you ‘seasonal’ smoothie recipes, perfect for the fall and winter months. For my sweetener of choice in the recipe I use Brown Swerve,” says Bartholomew.
- 1 cup peeled and chopped Fuji apple
- 3/4 cup light vanilla soymilk
- 1/4 cup fat-free vanilla Greek yogurt
- 1/4 tsp. cinnamon
- 1/8 tsp. vanilla extract
- 1 packet natural no-calorie sweetener (like Truvia)
- 1 cup crushed ice (or 5 – 8 ice cubes)
Place all ingredients in a blender, and blend at high speed until smooth. Mmmm!
This healthy green kiwi smoothie is full of nutrients from apples, bananas and spinach, and is also vegan.
- 1 banana, peeled
- 1 large green apple, cored and chopped (keep the skins for extra fiber)
- 3 kiwis, peeled and cubed
- 1 cup unsweetened yogurt*
- 1 cup water
- 2 cups spinach
In a blender, add the ingredients in order and blend until smooth.
“Turn a childhood favorite into an everyday healthy breakfast! This one has added fiber with the oats as well,” says Kaufman.
- 1 cup mixed frozen berries
- 1–2 tablespoons all-natural peanut butter
- 1/4 cup vanilla protein powder (we love Organic Valley)*
- 2 tablespoons rolled oats
- 1 cup milk, any kind
Place all ingredients in a blender and mix until smooth.
Thanks to plenty of flax seeds and blueberries, this smoothie is loaded with fiber to keep you full.
- 1 tablespoon flax seeds
- 2 cups almond milk or dairy milk, chilled
- 1/4 cup blueberries fresh or frozen
- 1 tablespoon honey or other sweetener (if almond milk is unsweetened)
- 2 mint leaves fresh
Add all the ingredients in a blender and pulse until smooth. Serve!
“This smoothie will definitely fill you up with 0 grams of added sugar, 17 grams of fiber, and 20 grams of protein. It also meets 60% of the RDA for calcium,” says Gans.
• 8 ounces plain low-fat kefir
• 1 banana
• 2 cups baby spinach leaves
• 3 tablespoons chia seeds
• 1/2 teaspoon ground cinnamon
• 1/4 cup cold water
• 1/4 cup ice
In a blender, puree kefir, banana, spinach, chia, cinnamon, water, and ice until smooth.
This sugar-free smoothie is packed with grapefruit and has a boost of flavor from fresh ginger, dates and maca powder.
- 1 pink grapefruit large
- 1 carrot medium, peeled
- 2 inch fresh ginger
- 3-4 Medjool dates to taste
- 1 cup probiotic yogurt *
- 1 tablespoon maca powder
- chia seeds for topping
Peel the grapefruit and remove all the bitter inner skin and seeds with your hands, saving just the segments. Put all the ingredients into a blender, and blend until smooth.
“The avocado in this recipe provides you with healthy fats along with hemp seeds which provide important omega 3 and omega 6s!” says Kaufman.
- 1 cup (240 ml) of water
- 1/2 cup (98 grams) of frozen mixed berries (strawberries, blueberries, and raspberries)
- half of an avocado (100 grams)
- 2 cups (40 grams) of spinach
- 2 tablespoons (20 grams) of hemp seeds
To make one serving, blend the ingredients.
This 4-ingredient smoothie is a dupe for yummy cheesecake, without the extra fat and calories.
- 1 cup frozen strawberries
- 1 cup unsweetened almond milk
- 1/2 cup low fat cottage cheese
- 2 packets natural no calorie sweetener (such as Truvia)
- Optional Toppings: fresh strawberries, light whipped topping, graham cracker crumbs
Place the frozen strawberries, almond milk, cottage cheese, and sweetener in a blender. Blend at high speed until smooth and creamy, stopping and stirring the mixture if necessary. Pour into a glass and top with optional toppings, if desired.
“I would never think to add a sweet potato to a smoothie, and this recipe surely surprises,” says Gans.
- 1 medium baked sweet potato (cooked)
- 1 container (~5 oz) plain 0% fat Greek yogurt
- 1/2 cup Almond Breeze almond milk – unsweetened vanilla
- ½ banana (frozen if possible)
- 1 teaspoon ground sweetened cocoa powder
- 1 teaspoon chia seeds
- 2 ice cubes
Blend the above ingredients in a blender on a high speed.
This low-calorie smoothie is gluten-free and made to taste just like yummy carrot cake.
- 1 cup unsweetened cashew milk
- 1/3 cup vanilla protein powder
- 1/2 cup carrots roughly chopped
- 1 cup ice
- 1/2 tsp vanilla extract
- 1/2 tsp cinnamon
- stevia to taste
- 1 tbsp unsweetened shredded coconut flakes optional
Place all ingredients in a blender. Blend until smooth and creamy. Pour into a glass and enjoy!
“I don’t personally follow a keto diet, but Suzanne Ryan’s recipes are always so delicious, and this smoothie in particular appeals to me on mornings when I am craving something sweet. I like it because the ingredients are simple, and you really can’t beat the flavor combo of chocolate and peanut butter,” says Ferrari. “It’s also a great option if you’re trying to lose weight and want to steer clear of desserts, because it will allow you to enjoy an indulgent flavor without all the sugar.”
- 1.5 cup unsweetened almond milk
- 1.5 tbsp cocoa powder
- 3 tbsp natural peanut butter
- 1/4 cup shelled and salted peanuts
- 2-3 tbsp Whole Earth Stevia and Monk Fruit Blend to taste
- 1 cup ice
Add all ingredients into a blender, and blend until smooth. Pour into two glasses and, If desired, top with keto-friendly whipped cream, shaved chocolate or drizzle in peanut butter (Not calculated in macros). Enjoy!
This tropical kale smoothie, or “tropi-kale” smoothie is full of tropical fruits like mango and pineapple, and is also packed with lots of healthy kale.
- ½ frozen banana
- ½ cup frozen mango
- ½ cup frozen pineapple
- 2 cups fresh kale washed, stemmed and chopped
- ½ cup dairy free milk more or less depending on how thick you like it
- 1 scoop Subi green juice powder
- Add ins: 1 tablespoon nut butter optional, 1 tablespoon chia seeds optional, 1 teaspoon fresh ginger optional
Add all of the ingredients to a high-powered blender. Blend on high until all ingredients are incorporated and mixture is smooth. Add more milk at this point if you want a thinner smoothie. If you don’t have a high powered blender, start by blending the milk and kale first to get it started then add the rest of the ingredients. Enjoy right away!
“A lot of vegan smoothie recipes are too low in protein and this one provides 16 grams,” says Gans.
- ¾ cup unsweetened cashew milk
- ½ cup plain cashew yogurt
- ¾ cup frozen wild blueberries
- ¼ cup frozen strawberries
- ½ cup cauliflower florets (I used purple cauliflower), coarsely chopped
- 5 Tablespoons powdered peanut butter
- 1 teaspoon vanilla extract
- 2 teaspoons maple syrup
Blend ingredients together, and enjoy!
Besides beets, this smoothie also has lots of blueberries and pineapple plus Greek yogurt for extra protein.
- 1/2 cup unsweetened almond milk or milk of choice
- 1 cup mixed frozen blueberries or mixed berries
- 1 small beet peeled and diced (about 8 ounces)
- 1/4 cup frozen pineapple
- 1/4 cup plain nonfat Greek yogurt use non-dairy yogurt to make vegan
- Optional sweetener: 1-2 teaspoons honey plus additional to taste (use agave to make vegan)
- Optional mix-ins: chia seeds hempseed, and/or ground flaxseed (I like mine with a sprinkle of chia or hempseed; hempseed is what you see pictured in the photos); I also like to add 2 tablespoons oatmeal to make the smoothie even more filling.
Place the almond milk, blueberries, beet, pineapple, and Greek yogurt in a high speed blender such as a Vitamix (if you do not have a high speed blender, I’d suggest microwaving, roasting, or lightly steaming the beets before using so that they are softer and puree more smoothly). Blend until smooth. Taste and if you desire a sweeter smoothie, add a little honey or date and blend again. Enjoy immediately or refrigerate for up to 1 day.
“If you have a sweet tooth, this shake gives you a healthy way to eat dessert for breakfast,” says Kaufman.
This easy low-carb raspberry smoothie is packed with yummy raspberries so it’s naturally sweet. It’s also keto-friendly and full of protein.
- 1 medium avocado — peeled and pitted
- 3/4 cup raspberry
- 1 tbsp lemon juice
- 1 ½ cup unsweetened coconut milk
- 1 scoop of sugar-free vanilla protein powder
Use frozen raspberries instead of fresh. Add some ice cubes to the blender. The more ice you use, the thicker your raspberry smoothie will be. Add an extra scoop of protein powder. Because it absorbs moisture, the powder acts as a thickener.
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