Whether you need to lose weight, or just want to stay healthy, smoothies are a great option to replace a meal. The problem is, that many people find smoothies not filling enough. However, that doesn’t always have to be the case.
“Fiber and protein are two of the keys to helping you feel full longer — and because fat doesn’t raise blood sugar, it won’t trigger cravings for empty carbs,” says Katherine Brooking, MS, RD, co-author of The Real Skinny.
For an added nutritional boost from healthy fats and protein, use avocado, peanut butter, or plain Greek yogurt as the base for your smoothie thickener.
Remember this one little trick: the thicker the texture of your smoothie, the more it will fill your stomach and the longer it will take you to avoid feeling hungry again.
Mix one of the smoothies of your choice from the 12 recommended healthy smoothies that keep hunger at bay below
1. How to make Mango Carrot Smoothies
Servings: 1 person
290 kcal, 9 grams of protein
What you need:
- 240 ml almond milk
- 1.5 tbsp almond butter
- 120 grams of grated carrots
- 160 grams of fresh mango, diced
- Ice cubes (if you like)
How to make:
-
- Add all the ingredients and blend until the texture is thick
2. How to make Apple Cucumber Celery Smoothie
Servings: 2 people
420 kcal, 12 grams of fiber, 17 grams of protein
What you need:
- 125 ml red grapefruit juice (alternative: orange juice or natural coconut water)
- 25 grams of baby spinach/ kale, remove the stalks
- 1 large red apple (200 grams), seeds removed and coarsely chopped
- 130 grams of chopped cucumber
- 1 medium celery stick (85 grams), coarsely chopped
- 30-40 grams of sunflower seeds/pumpkin seeds/walnuts/ chia seeds
- 55 grams of sliced mango
- 4 grams of fresh mint leaves
- 1 1/2 tsp virgin coconut oil (if available)
- Ice cubes (if you like)
How to make:
- Add all the ingredients and blend until the texture is thick
3. How to make Tasty raspberry smoothies
Servings: 1 person
325 kcal, 12 grams of protein, 25 grams of fiber
What you need:
- 1 tbsp chia seeds
- 1 tbsp water, for growing chia seeds
- 190 grams of fresh/frozen raspberries
- 400 grams of silken tofu
- 1 cup water
- Ice cubes (if you like)
How to make:
- Mix chia seeds with 1 tablespoon water, stir to form a gel paste (± 2 minutes)
- Put the chia gel and all the remaining ingredients in a blender and puree
4. How to make Banana Cashew Smoothies
Servings: 1 person
403 kcal, 9.5 grams of protein, 6 grams of fiber
What you need:
- 40 grams of cashews
- 1 medium frozen banana (you can freeze it in the freezer overnight)
- 240 ml nonfat milk
- 2 tbsp wheat germ (alternative: oats)
- 1 tsp natural honey
- Ice cubes (if you like)
How to make:
-
- Add all the ingredients and blend until the texture is thick
5. How to make Green apple and pear smoothie
Servings: 1 person
388 kcal, 13 grams protein, 12 grams fiber
What you need:
- 1 medium pear
- 1 small green apple
- 1 small cucumber
- 30-40 grams of sunflower seeds/pumpkin seeds/walnuts/chia seeds
- Juice from lemon
- 20 sprigs of parsley
- Ice cubes (if you like)
How to make:
-
- Add all the ingredients and blend until the texture is thick
6. How to make A filling banana nut chocolate smoothie
Servings: 1 person
370 kcal, 26 grams of protein, 6 grams of fiber
What you need:
- 1 medium-size banana
- 150 grams plain greek yogurt
- 1 tbsp cocoa powder
- 1 tbsp natural peanut butter
- Ice cubes (if you like)
How to make:
-
- Add all the ingredients and blend until the texture is thick
7. How to make Ginger pear smoothie
Servings: 1 person
256 kcal, 12 grams of protein
What you need:
- 1 cup water
- 1 1/2 tbsp chia seeds
- 2 tbsp chopped fresh ginger
- 60 ml unsalted almond milk
- 1/2 banana
- 1/2 pear
- 225 grams of spinach, remove the stalks
How to make:
-
- Add all the ingredients and blend until the texture is thick
8. How to make Apple Pie Smoothies
Servings: 1 person
354 kcal, 11 grams of protein
What you need:
- 45 grams of oats, soak in water overnight and drain
- 1/2 tsp cinnamon powder
- 1/2 tsp nutmeg powder
- 1 tbsp almond butter
- 1/2 apple, diced
- 125 ml fresh coconut milk
- Ice cubes (if you like)
- 1/2 cup water
How to make:
-
- Add all the ingredients and blend until the texture is thick
9. How to make Banana Spinach Smoothies
Servings: 1 person
316 kcal, 6 grams of protein, 4 grams of fiber
What you need:
- 1 banana
- 125 grams plain greek yogurt
- 225 grams of shadow, remove the stalks
- 1/2 tsp coconut oil
- Honey, enough to sweeten
- Ice cubes (if you like)
How to make:
-
- Add all the ingredients and blend until the texture is thick
10. How to make Smoothies are filling mango avocado
Servings: 1 person
298 kcal, 5 grams of protein, 5 grams of fiber
What you need:
- 150 grams mango
- 80 grams of finely mashed avocado
- 1/2 cup mango juice
- 70 grams plain Greek yogurt
- 1 tbsp lime juice
- 1 tbsp sugar
- Ice cubes (if you like)
How to make:
-
- Add all the ingredients and blend until the texture is thick
11. How to make Strawberry avocado smoothie
Servings: 1 person
404 kcal, 15 grams of protein, 10 grams of fiber
What you need:
- 1/4 cup fresh milk
- 190 grams of plain/vanilla yogurt
- 1 banana
- 300 grams of frozen strawberries (you can freeze them in the freezer overnight)
- 1/4 avocado
- 1/4 tsp vanilla extract
How to make:
- Put the milk in the blender, followed by the yogurt.
- Add banana and avocado, blend until thick. Finally, add the strawberries and blend for a while.
12. How to make Cashew Coffee Smoothies
Servings: 1 person
361 kcal, 7.5 grams of protein
What you need:
- 40 grams of cashews, soaked in water for 6 hours or overnight
- 1/2 banana, cut into pieces
- 1 tbsp cacao nib
- Ice cubes (optional)
- 1/2 cup cold coffee
- 1 cup unsalted almond milk
How to make:
- Add all the ingredients and blend until the texture is thick