Food & Nutrition Meal Ideas Healthy Drinks These 13 Healthy Smoothies Taste Like Milkshakes (But Are Actually Good For You) You don't need to hire a personal chef to eat better. All you need is a blender. By Juno DeMelo Updated on September 11, 2019 Share Tweet Pin Email Photo: Stocksy Where were you before you knew smoothies existed? These meals in a cup can get a bad rap for their high sugar content and weak macros, but when blended right, you can make your smoothie work for whatever your health goal. "Blending is one of the quickest, easiest ways to prep healthy foods, especially fresh fruits and veggies," says Harley Pasternak, trainer, nutrition expert, and author of the book The Body Reset Diet. Keep reading for some of his favorite weight-loss smoothie recipes and other protein shake recipes for weight loss, plus details on how all of the above can kick-start your metabolism and keep it fired up for hours. How to Make the Best Weight-Loss Smoothie Here are the four things you need to create your own tasty, healthy weight-loss smoothies. (Visual learner? See our infographic formula for how to build a stellar smoothie.) Liquid Base: Pasternak favors dairy milk (1 percent or nonfat) because it's rich in vitamin D and calcium, which can help your body break down fat. But non-dairy alternative milk, like soy and almond, are fine too, he says, as is flavored water. Lean Protein: Getting protein at every meal helps you maintain lean muscle mass, which means you burn more calories throughout the day. (Here's how to determine how much protein your body needs every day.) Your best bets: plain nonfat yogurt, silken tofu, or unflavored protein powder. Healthy Fats: These give you energy, make your protein shake for weight loss actually satisfying, plus help your body absorb vitamins. Use up to two tablespoons of an ingredient that contains the good—that is, monounsaturated—kind, like avocado, seeds, or nuts. High-Fiber Carbs: Any fruit will do, but raspberries and blueberries deliver the most fiber and the least amount of sugar. As for veggies, spinach and cucumber have the mildest, easiest-to-mask flavors. Put the liquid in first, then add the solid ingredients, and blend until smooth. Depending on how thick you like your weight-loss smoothies—and how powerful your blender or food processor is—you may need to thin these out with a little liquid, such as nonfat milk. The Best Smoothies and Protein Shake Recipes for Weight Loss PB&J Weight-Loss Smoothie Like the brown bag sandwich? Then you'll love this Greek yogurt-boosted peanut butter and jelly weight-loss smoothie. Makes 1 serving 4 ounces plain nonfat Greek yogurt2 cups chopped fresh or frozen strawberries1 frozen banana, chopped2 teaspoons smooth peanut butter1/2 cup ice Tropical Morning Smoothie Good morning, sunshine! A sweet mix of mangoes, pineapple, and banana will surely pep you up for the day ahead. Makes 1 serving 6 ounces plain nonfat Greek yogurt1/2 cup fresh or frozen mango chunks1/2 cup fresh pineapple chunks1 frozen banana, chopped2 tablespoons ground flaxseed Sweet Spinach Weight-Loss Smoothie Grapes, spinach, pear, and avocado? Sounds like a crazy flavor combo for a weight-loss smoothie, but we promise all you'll taste is the fruit. The avocado lends luxurious texture and the spinach offers an undetectable dose of vitamins. Makes 1 serving 6 ounces plain nonfat Greek yogurt2 cups spinach leaves, packed1 ripe pear, peeled, cored, and chopped15 green or red grapes2 tablespoons chopped avocado1 to 2 tablespoons freshly squeezed lime juice Banana Cream Pie Smoothie This weight-loss smoothie from Cassie Johnston, author of Chia, Quinoa, Kale, Oh My!, might taste like dessert—but with a half a cup of Greek yogurt in each serving, it's a much better alternative to doughnuts and coffee cake. Makes 2 servings 1 large ripe banana, frozen1 cup plain, low-fat Greek yogurt1/2 teaspoon vanilla extract2 tablespoons honey1/3 cup unsweetened nut, soy, or dairy milkHandful of ice cubesGraham cracker crumbs, crushed, for garnish Chocolate Chia Cherry Smoothie Johnston put together this amazing antioxidant duo of dark chocolate and cherries to make this weight-loss smoothie taste like dessert. But chia seeds turn it into a nutritional powerhouse—just a tablespoon packs two grams of protein and more than five grams of fiber to keep you full till lunch. Makes 2 servings 1 cup unsweetened nut, soy, or dairy milk2 tablespoons chia seeds1 tablespoon unsweetened cocoa powder2 cups pitted, halved cherries1 medium-size ripe banana4 to 5 ice cubes Mixed Berry Cobbler Smoothie Opt for coconut milk in this antioxidant-rich mixed berry weight-loss smoothie by Mimi Kirk, author of The Ultimate Cookbook of Modern Juicing, for plenty of healthy fats to keep you satisfied. Makes 1 serving 1/2 cup almond, hemp seed, or coconut milk1/2 cup fresh or frozen blueberries1/2 cup fresh or frozen strawberries1/2 cup fresh or frozen blackberries2 to 3 Medjool dates Peach Milkshake Research hints that adding 2 tablespoons of coconut oil—made up of medium-chain fatty acids that may help speed up your metabolism—to your daily regimen will help you burn more calories. In this weight-loss smoothie recipe, Kirk adds one teaspoon of the oil to boost the filling factor. Makes 1 serving 1 cup almond or hemp seed milk1 cup fresh or frozen peaches1/2 cup fresh pineapple juice1/2 frozen banana1 teaspoon coconut oil Nut Butter Smoothie Almond butter and protein powder give this protein shake for weight loss some real staying power. Makes 1 serving 1 cup unsweetened vanilla almond milk1/2 cup water1 tablespoon almond butter or other nut butter1 scoop whey protein powder1 teaspoon honey7 to 8 ice cubes Berry, Flaxseed, and Pomegranate Smoothie This weight-loss smoothie from Christine Bailey, author of Supercharged Juice & Smoothie Recipes, offers healthy fats, protein—and a big brain-boosting benefit. It's spiked with the ancient Chinese herb gingko, which may help improve cognitive function and prevent memory loss. Makes 1 serving 1 small handful fresh or frozen blueberries3 strawberries, stemmed and chopped2 teaspoons shelled hemp seeds1 teaspoon acai berry powder1 tablespoon goji berries1/4 teaspoon gingko powder1/2 teaspoon flaxseed oil1/2 teaspoon coconut oil1/4 ripe avocado, peeled and choppedScant 1/2 cup pomegranate juice, coconut water, or green tea Mellow Yellow Protein Shake This protein shake for weight loss, designed by Stephanie Tourles, author of Raw Energy in a Glass, is a tropical treat thanks to almond, mango, banana, and vanilla. Makes 2 servings 1 1/2 cups purified water1 cup fresh or frozen mango, pitted, cut into chunks2 medium or 3 small frozen bananas, cut into 1-inch chunks1/4 cup raw hulled hemp seeds2 tablespoons raw almond butter1 tablespoon raw honey1 teaspoon natural vanilla Pumpkin Pie Protein Shake for Weight Loss This creamy, healthy weight-loss smoothie relies on canned pumpkin, which adds fiber and flavor. Makes 1 serving 1 cup unsweetened vanilla almond milk1 scoop whey vanilla protein powder1/4 cup water1/4 cup canned pumpkin1 teaspoon flaxseed1 packet Stevia or 1 teaspoon honey1/4 teaspoon cinnamon1/4 teaspoon vanilla extract7 to 8 ice cubes Berry Weight-Loss Smoothie Blueberries, strawberries, and more make this fruit smoothie nice and sweet, without any added sugar. For even more vitamins, toss in a handful of leafy greens (like spinach or kale) too. Makes 1 serving 1 cup unsweetened vanilla almond milk1/2 cup water1 cup frozen mixed berries1 scoop whey protein powder1 tablespoon flaxseed1 teaspoon chia seeds Basic Fruit Weight-Loss Smoothie You can use any fruit in this weight-loss smoothie. Experiment with frozen peaches, tropical fruit mixes, or anything you have handy. Makes 1 serving 1 cup unsweetened vanilla almond milk 1/2 cup water 1 cup frozen mixed fruit 1 scoop whey protein powder 4 to 5 ice cubes Updated by Lindsay Funston Was this page helpful? 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