Smoothie recipes for weight loss: what ingredients to choose for their preparation?

Smoothie recipes for weight loss you can prepare at home from vegetables and fruits you have on hand.

The key to losing weight is to not add any sugars or sweeteners, choose more of a liquid base and use healthy fats that will keep you fuller longer.

More vegetables in proportion to fruit is preferable for weight loss.

Smoothies are a healthy alternative between main meals.

They are healthy, full of fruits, vegetables and fiber needed for weight loss and low in calories.

They are great on hot summer days for refreshment and in the colder winter months for boosting immunity.

You can prepare them any way you like, just be careful not to make a literal calorie bomb by adding sweeteners, sugary fruits or butter when losing weight.

When losing weight, it is advisable to mix low-calorie fruits and vegetables without a lot of sugars.

You can use a variety of fruits in fruit smoothies, even frozen ones, to give you energy and cool you down in the summer. You can't go wrong with frozen fruit. You don't even need to add milk to a smoothie, and it will still be delicious, whipped and creamy.

Read also the article in our magazine: Smoothie recipes from fruits, vegetables, for health, energy, weight loss?

Health benefits of smoothies

• The right ingredients can give you a boost of energy
• Smoothies are quick to prepare and consume
• Hydrates your body
• Less bloating than regular food
• It is a suitable alternative in the fight against obesity for weight loss
• You get energy, vitamins and fiber, nutrients and provide your body with healthy fats

You can also use some ingredients that speed up metabolism such as cayenne pepper, cinnamon, chili to speed up weight loss.

The key to making a smoothie for weight loss is to use the right ingredients that are sugar-free and lower in calories.

Beware, however, of a long-term low-calorie lifestyle that is not healthy. By excessively reducing calories, you will achieve a calorie deficit.

Read also:

• Calculator.
• BMR - Basal Metabolic Rate Calculator
• Calorie Tables.

By reducing your calorie intake over a long period of time, your body will get used to it. Even if you burn fat initially, by losing weight quickly your body will adapt to it and the fat will stop being burned.

Once your body gets used to it, it will store everything you eat. Your body makes stores for the next possible deficit, which will stop or slow down your weight loss. So you are not losing fat, but muscle tissue.

You will be without energy, weak, your immune system will weaken. This will manifest itself in hair loss, brittle nails and your skin will feel it too. By prolonging a low calorie diet your body and organs will suffer, your thyroid and hormones may be affected, making weight loss even more difficult.

The key to success is to listen to your body, don't starve yourself. The most important thing when losing weight is to make small adjustments to your diet.

Movement in the form of brisk walking, running, exercising, swimming and other physical activities is very important in weight loss.

A smoothie weight loss plan must be well thought out. You must also think about a healthy lifestyle, getting enough exercise and limiting sugars, fats.

Smoothie is only a supplement in your diet and you should eat other foods and main meals alongside it. Weight loss is helped if you increase your intake of vegetables, healthy fats, proteins and fruits judiciously.

When losing weight, do not forget about sleep, stress reduction, adequate hydration and of course a positive mood.

To prepare a breakfast smoothie, it is advisable to use high-protein ingredients or foods that will fill you up and you won't be hungry until lunch. Fiber and a little healthy fats are also needed to fill you up.

Important smoothie ingredients

Protein for weight loss

If you start exercising, don't forget your protein intake.

Protein gives you energy and helps your muscles recover when you exercise.

The high protein content will fill you up and make you feel full. It reduces and controls appetite, increases the burning of calories during the metabolism process during the day.

However, the best one is the one that does not contain any dyes and unnecessary substances.

Plant proteins can be found, for example, in the following sources:

• Hemp seeds
• Chia seeds
• Plant protein powder
• Tofu

Available types of protein powders

When choosing a protein powder, you should focus on the method of use so that it suits your requirements first and foremost. Protein is important for muscle growth, maintenance and recovery during exercise.

There are a large number of protein powders available on the market according to their composition and effect.

Whey protein helps in muscle growth and promotes fat burning. It is advisable to take it before exercise.

Milk protein helps in muscle recovery and growth after intense exercise.

Egg protein is made from egg white and is easily digestible.

Pea protein is suitable for people suffering from stomach problems, vegetarians or with allergies to milk and eggs. It promotes a feeling of satiety.

Soy protein promotes muscle growth and also leads to weight loss. It is suitable for vegetarians. However, you should be careful when taking it for a long time as it can affect hormone levels.

Rice protein is one of the vegetable proteins, it is easily digestible. It accelerates the growth of muscle mass and protects the muscles during a reduction diet.

Healthy fat

Healthy fat protects the heart, boosts metabolism, lowers bad cholesterol and maintains energy levels.

It is found in the following foods:

• Avocados
• Coconut oil
• Almond butter
• Chia seeds

Foods that promote weight loss for a slim line

Avocado contains healthy fats that will fill you up. It will take longer to get hungry again. It also contains minerals and vitamins. It will give your smoothie a creamier and creamier taste and promote weight loss.

Berry fruits such as raspberries, blueberries and strawberries will give your smoothie a great taste and do not contain many sugars and calories. It is also suitable for low-calorie smoothies. They contain a lot of fiber and antioxidants.

Cayenne pepper accelerates fat burning and has a pungent taste. Therefore, it is only added in small amounts. It contains capsaicin, which accelerates fat burning. You can add it to vegetable smoothies, for example.

Chia seeds are full of fiber, protein, contain calcium, omega-3 fatty acids, antioxidants. They remove toxins from the digestive tract and help with constipation.

Let them soak in water for at least 5-10 minutes before adding them to your smoothie. They will thicken it, giving you a thicker consistency. They will fill you up and you won't get hungry as quickly.

Cinnamon in food tastes great and helps regulate blood sugar levels that could be stored as fat in the body.

Coconut oil is used by the body for energy and is not stored as fat. It is classified as a healthy fat. Adding coconut oil to your smoothie will leave you feeling fuller, feeling good and energised for longer.

When making a smoothie, add it after blending your chosen ingredients so it doesn't stick to the container and blend again for a few seconds.

Banana is a source of fiber. It contains minerals and potassium, vitamin B, A, protein, iron.

Spinach is one of the nutritious and healthy foods. It contains vitamins A,C, B1, B2, E, K, minerals like iodine, calcium, iron, magnesium. It promotes digestion, helps in constipation.

Cabbage contains many antioxidants, beta-carotene, vitamin C, iron, vitamin B, folic acid. Promotes digestion.

Mint has a great taste that will refresh you.

Fiber helps against constipation, slows the movement of food into the intestine from the stomach, keeps you fuller longer. Helps break down fats and reduces appetite.

Celery is high in water content and low in calories, promotes bowel emptying, satiates, and thus drives away hunger.

Green tea is suitable for smoothies and has beneficial effects on the body.

Low-fat milk, low-fat yoghurt are fat-free and lower in calories. High protein yoghurts keep you full for longer. If weight loss is combined with exercise, they help in muscle recovery.

Flax and hemp seeds reduce appetite, cleanse the intestines.

Healthy fats keep you fuller for longer and are beneficial in weight loss. They are an integral part in weight loss. Healthy fats can be found in avocados, coconut oil, nuts and nut butters.

Leafy greens are rich in fiber and full of phytonutrients with low calories. It is one of the staple foods of a daily diet for weight loss.

Stevia is used to flavor with sugar. It is a natural sweetener of plant origin with zero calories.

It is added to water, tea and ice in smoothies as a milk substitute to reduce calories. Instead of juice which is full of sugar, you can use fruit tea, green tea which helps in weight loss. In summer, use ice for refreshment.

Green barley has detoxifying and regenerating effects on the body. It contains protein, amino acids, calcium, iron, magnesium, potassium, vitamins B, C, E and antioxidants. It regulates cholesterol and blood sugar levels.

Adding the ingredients to a smoothie adds flavour to the drink

You can flavour the smoothie with different spices, milk to give the drink the right taste.

• Turmeric
• Ginger
• Oat, coconut, soy, almond milk

Fruits with the lowest sugar content

We all know that fruits and vegetables are good for your health, high in fibre, vitamins, minerals and antioxidants.

Because fruits contain varying amounts of sugar and calories, they cannot be consumed in large quantities when losing weight. Some fruits are high in sugar. Eating them would have the opposite effect and make you gain weight.

Drinking fruit juices will help you gain weight, deprive you of fibre and the fruit contains calories and sugar. You can replace fruit juice with water, unsweetened tea or plant milk.

Fruit with the lowest sugar content

• Kiwi
• Pineapple
• Lemon
• Pomegranate
• Strawberries
• Papaya
• Cherries
• Watermelon
• Grapefruit
• Blueberries
• Nectarine

A fruit that is also good for weight loss:

• Apple
• Peaches, plums, cherries, apricots
• Berries and wild berries
• Maracuja
• Rhubarb
• Orange
• Banana
• Avocado

How to prepare a smoothie?

You can use different fruits, vegetables and spices according to your taste.

It is best to dilute them with water or plant milk, or low-fat milk, yogurt or even kefir.

You don't have to go to the store every day to get new fresh fruit or vegetables to make it. You can make a supply at once, prepare, clean, cut and freeze the fruit. Frozen fruit used in a smoothie will have a thicker, creamier consistency and will be pleasantly refreshing.

Read also the article in our magazine.

Smoothie recipes for weight loss

We've included a few smoothie recipes for weight loss that you can use or make your own smoothie to your taste. Just be careful of your sugar intake so you don't make a calorie bomb.

Vegetable low-calorie smoothie

Smoothies with more vegetables are low-calorie, filling and provide your body with important vitamins, nutrients.

Smoothie prepared with spinach

Beetroot smoothie with spinach

This vitamin bomb is good for breakfast, low in calories and full of fibre. You can also prepare it during the day between meals.

• 1 small beetroot
• 2 handfuls of fresh baby lettuce
• 1 banana
• 100 g raspberries
• 2 tablespoons chia seeds

Green paleo smoothie

• 1 small handful of fresh spinach
• ¼ cup green grapes
• 1 dried pitted date
• ¼ cup frozen zucchini cubes
• 1/2 cup unsweetened plant milk (almond, coconut)
• 1 teaspoon lemon juice
• ½ tablespoon flax meal
• ½ scoop protein powder

Smoothie fat burner

• 1 handful of fresh spinach
• 5-7 fresh mint leaves
• 1 stalk of celery
• ½ cup brewed iced green tea (not store bought)
• ½ grapefruit
• 1 cup frozen or fresh diced pineapple
• ¼ avocado
• pinch of cayenne pepper (optional)
• 1 scoop (vegetable) protein powder (optional)

Smoothie for breakfast

A smoothie for breakfast containing quality protein and quality carbohydrates is very good for weight loss and maintaining health.

• ½ cup frozen berries
• 1 handful of spinach
• 1 cup unsweetened almond milk
• 1 scoop of vanilla-flavored (vegetable) protein powder

Vegetable smoothie

• 1 ripe banana
• 1 teaspoon fresh parsley
• 1 handful fresh baby spinach
• 1 teaspoon grated ginger
• ¾ cup chopped kale leaves
• ½ cup chopped carrots
• 1 teaspoon lime juice
• 2.5 dcl water

Romaine lettuce smoothie

• 1 cup chopped romaine lettuce
• ½ cup spinach
• ½ apple with skin and seeds removed
• 1 tsp chia seeds
• ½ cup unsweetened plant milk
• 1 scoop vegetable protein powder
• Water is optional

Green Pineapple Smoothie

• ½ cup frozen pineapple
• 1 cup frozen banana slices
• 1 cup baby spinach
• 1/3 cup nonfat Greek yogurt
• ½ cup sugar-free almond milk
• 1 teaspoon maple syrup
• 1 tablespoon chia seeds

Tomato-carrot smoothie

• 6 carrots (medium)
• 3 tomatoes
• 2 bell peppers
• 4 garlic cloves
• 1 cup watercress
• 1 cup spinach
• A pinch of paprika to taste, without seeds

Spinach-avocado smoothie

• 1 cup nonfat white yogurt
• 1 cup fresh spinach
• 1 banana
• ¼ avocado
• 1 teaspoon honey
• Water

Spinach smoothie

• 1 cup fresh spinach
• ½ cup unsweetened applesauce
• pinch of cinnamon
• 1 cup vegetable milk

Spinach smoothie with green barley

• 1/2 avocado
• ½ cucumber
• 1 handful spinach
• ½ lemon
• 1 teaspoon green barley

Smoothie for weight loss after workout

Raspberry-chocolate smoothie

This smoothie is very popular for its delicious taste. It contains many healthy ingredients such as cocoa, which is high in flavonoids beneficial for heart and brain health. Raspberries are good for vitamin C content, spinach for vitamin B, post-workout protein for muscle recovery.

You need:

• ½ banana
• 1 handful of fresh spinach
• ½ cup raspberries
• 1 teaspoon almond or nut butter
• 2 teaspoons cocoa powder
• 3 dcl unsweetened vegetable milk
• 1 scoop vegetable protein powder

Pumpkin as main ingredient

Pumpkin smoothie

• 1 cup cooked pumpkin (without sugar)
• ½ banana
• 1 cup of plant milk (coconut, almond)
• 2 tablespoons chopped nuts
• 1 teaspoon pumpkin spice (spices consist of Vietnamese cinnamon, ginger, allspice, cloves, mace and nutmeg)
• ¾ scoop of vanilla protein powder
• 4-6 ice cubes

Pumpkin smoothie

• ½ cup pumpkin puree
• ½ banana
• 1 tablespoon flax seeds
• ¼ teaspoon pumpkin pie spice
• 1 cup unsweetened plant milk
• 1 scoop vegetable protein powder

Sweet potatoes as main ingredient

Sweet potato smoothie

• ½ cooked sweet potato in skin, cleaned and cooled
• ½ banana
• ½ teaspoon cinnamon
• 1 cup unsweetened plant milk
• 1 scoop vegetable protein powder

Sweet potato and nut smoothie

• ½ cooked sweet potato, cooled and peeled
• ½ banana
• pinch of nutmeg
• 6 fresh basil leaves
• ¼ cup green tea
• 1 cup sugar-free plant milk
• 1 scoop vegetable protein powder

Sweet potato smoothie

• 1 cup roasted sweet potatoes (can be sliced or mashed)
• 1 banana
• 1 cup sugar-free milk or unsweetened plant milk
• ½ teaspoon vanilla extract
• pinch of cinnamon
• Maple syrup to taste, 1 tablespoon maximum

Green smoothie with kale

Green smoothie with lemon

• ½ lemon, pitted and peeled
• 1/2 banana
• 1 cup chopped kale
• ½ cup unsweetened plant milk
• 1 scoop vegetable protein powder
• Water is optional depending on density

Vegetable and kale smoothie

• 1 large banana
• 1 cup chopped kale
• 1 cup unsweetened almond milk
• ¼ avocado
• 1 tablespoon chia seeds
• 2 teaspoons honey
• 1-3 ice cubes

Vegetable smoothie

Hemp-vegetable smoothie

• ¾ cup baby kale
• ½ banana
• 1 tablespoon hemp seeds
• ½ teaspoon chia seeds
• ½ cup sugar-free plant milk (almond)
• 1 scoop vegetable protein powder
• Water is optional

Parsley-fruit smoothie

• ¼ cup fresh parsley
• ½ cup watercress
• ½ cup frozen strawberries
• ½ banana
• 1 teaspoon chia seeds
• 1 scoop vegetable protein powder
• Water is optional depending on density

Cucumber smoothie with tomatoes

• 1 cucumber
• 1 larger tomato
• 1 banana
• pinch of cinnamon
• Water

Refreshing cucumber drink

• 1 large cucumber (½ salad cucumber)
• 1 green apple
• 4-5 mint leaves
• ½ lemon
• Water to taste

Green broccoli smoothie

• 100 g broccoli
• ½ banana
• 1 green apple
• Cinnamon to taste
• Pinch of stevia
• ½ lemon
• 1 cup water

For warming on cold days, but also in summer

Smoothie with turmeric - golden milk

• Vegetable milk 400 ml
• 2 tablespoons honey or maple syrup
• 1 teaspoon turmeric
• Cinnamon to taste
• ¼ teaspoon ground ginger
• You can add a pinch of black pepper for flavour

Preparation procedure:

Bring the milk to a boil and once it reaches a boil, stir in all the ingredients, stirring constantly. Reduce the heat so that the milk no longer boils. Stir for about 3 minutes.

You can drink the milk while it is still warm, which will warm it up nicely, or let it cool down and drink it cold.

Fruit and vegetable smoothie

Mango-avocado smoothie

• 1 cup green tea
• 1 cup chopped mango
• ½ avocado
• 2 handfuls of spinach
• ½ tablespoon coconut oil
• 1 pinch of sea salt
• 1 teaspoon maple syrup or a pinch of stevia

Raspberry-banana smoothie

• 1 cup water
• 1 cup blended berries (raspberries, blueberries)
• ½ banana
• 1 cup spinach
• 1 teaspoon coconut oil
• ¼ teaspoon cayenne pepper
• 1 tbsp protein powder

When adding coconut oil to a smoothie, it's best to blend all the ingredients together and then add the coconut oil and blend together.

Pineapple as the main fruit

Tropical fruit smoothie

• 1 banana (an overripe banana contains more sugar)
• Coconut milk according to desired density
• 1 teaspoon lemon
• ½ cup chopped fresh pineapple
• 3 tablespoons shredded coconut
• 1 tablespoon maple syrup

Tropical green smoothie

• ¼ cup fresh pineapple
• ¼ banana
• ¼ cup frozen diced mango
• 1/2 cup coconut milk
• 2 handfuls fresh baby lettuce

As a topping you can add:

• ¼ teaspoon vanilla extract
• 1 tablespoon chia seeds or flaxseed meal
• ½ teaspoon protein powder

Avocado in a smoothie

Raspberry smoothie

• 1 cup water
• ½ avocado
• ½ cup raspberries (strawberries, blueberries) can be frozen
• 1 teaspoon chia seeds
• 1/2 tablespoon coconut oil
• ¼ teaspoon cinnamon
• ½ tsp honey (maple syrup)

Soak the chia seeds in water for 5-10 minutes and then mix all the ingredients together.

Pistachio-raspberry cream

• ½ cup frozen raspberries
• ¼ cup pistachios
• ½ avocado
• 1 teaspoon vanilla extract
• 1 scoop vanilla-flavored (vegetable) protein powder
• Water for dilution
• 3 ice cubes

Banana when making a smoothie

The banana is a frequently used fruit in smoothie making and can be used to conjure up a really great smoothie.

Banana-chocolate smoothie

• 1 banana
• 4 freshly pitted cherries
• 2 squares of dark chocolate (at least 70% or more)
• 1 teaspoon vanilla extract
• ½ cup sugar-free plant milk (almond)
• 1 scoop vanilla-flavored (vegetable) protein powder
• Ice cubes to taste

Smoothie with coconut protein

• ½ banana
• 1 tablespoon cashew butter
• ¼ cup coconut milk (milk from a can is thicker for a creamier consistency)
• 2 scoops of (vegetable) protein powder

Oatmeal in a smoothie

Oatmeal Smoothie

• 1/2 peach
• ½ banana
• 2 tablespoons oatmeal
• ½ cup unsweetened plant milk
• 1 teaspoon ground flaxseed
• 1 scoop vegetable protein powder
• Water for dilution is optional

Apples when making a smoothie

Pink Lady Apple Smoothie

• ¼ banana
• ½ Pink Lady apple (high nutrient apples) with skin on, pitted, diced
• ½ cup unsweetened almond milk
• 1 teaspoon flaxseed oil
• 3 pinches of cinnamon
• 1 scoop of (vegetable) protein powder with flavor (vanilla, mango, banana to taste)
• Water for mixing not necessary

Apple-fruit smoothie

• ¼ cup oatmeal
• 1 apple, pitted and diced
• 1 pitted plum
• 1 tablespoon chia seeds
• ½ to 1 cup water

Delicious apple smoothie

• 1 pitted apple, diced
• 2 handfuls fresh spinach leaves
• ¼ cup oatmeal
• 1 scoop protein powder (vanilla)
• 1 cup vegetable almond milk

Fruit smoothie for weight loss

Ginger smoothie

• ½ cup frozen strawberries
• ¼ banana
• 1 cup unsweetened plant milk (almond)
• 1 tablespoon chopped cleaned fresh ginger
• 1 tablespoon ground flaxseed
• pinch of ground red pepper
• 1 scoop of (vegetable) protein powder
• Water is optional

Blueberry-banana smoothie

• ¼ cup oatmeal
• 1 handful blueberries
• 1 banana
• 1 scoop protein powder (vanilla)
• 1 tablespoon chia seeds
• 1 cup water or sugar-free coconut plant milk

Kiwi smoothie with basil

• 3 cleaned kiwis, can be frozen
• 1 banana
• ½ pink grapefruit
• 1 handful basil
• 1 tsp honey or maple syrup
• Ice cubes of your choice

Yogurt, kefir smoothie

Pineapple-orange smoothie

• ½ cup sliced or frozen pineapple
• ½ banana
• ¼ large orange
• ¼ cup Greek or coconut yogurt, you can also use coconut milk
• Optional vanilla extract for flavoring

Smoothie with yogurt

• ½ cup water
• ½ cup raspberries or blueberries (can be frozen)
• ¾ cup high protein yogurt (Greek yogurt)
• 1 tablespoon chia seeds
• ¼ teaspoon cinnamon
• ½ teaspoon honey (maple syrup, stevia)

Kefir smoothie with papaya

• 1 cup diced papaya
• 1 cup kefir
• Juice of ½ lime
• 1 teaspoon honey

Kefir smoothie with banana

• 1 cup kefir
• 1 banana
• ¼ cup strawberries

Enjoy.