Table of contents:
- 1. Carrot Mango Smoothies
- 2. Apple cucumber celery smoothie
- 3. Raspberry smoothies
- 4. Cashew banana smoothies
- 5. Green apple and pear smoothies
- 6. Banana nut chocolate smoothies
- 7. Ginger pear smoothies
- 8. Apple pie smoothies
- 9. Banana spinach smoothies
- 10. Avocado Mango Smoothies
- 11. Strawberry avocado smoothies
- 12. Cashew coffee smoothies
Whether you need to lose weight, or just want to stay healthy, smoothies are a great way to replace one meal. The problem is, many people feel that smoothies are not filling enough, and we will feel hungry again soon after. In fact, it doesn't always have to be that way.
"Fiber and protein are two keys to helping you feel full longer - and because fat doesn't raise blood sugar, it won't trigger empty carbs," says Katherine Brooking, MS, RD, co-author of The Real Skinny. Prevention.
For that added nutritional boost from healthy fats and protein, use avocado, peanut butter, or plain greek yogurt as a thickener for your smoothie. Remember this one little trick: the thicker the texture of your smoothie, the more it will fill your stomach and the longer you will avoid feeling hungry again.
Mix up one of your preferred smoothies from the 12 recommended hunger-suppressing healthy smoothies below
1. Carrot Mango Smoothies
Servings: 1 person
290 kcal, 9 grams of protein
What you need:
- 240 ml almond milk
- 1.5 tablespoons 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. 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 stalks
- 1 large red apple (200 grams), seeded and roughly chopped
- 130 grams of chopped cucumber
- 1 medium celery stick (85 grams), roughly chopped
- 30-40 grams of sunflower seeds / pumpkin seeds / walnuts / chia seeds
- 55 grams of chopped mango
- 4 grams of fresh mint leaves
- 1 1/2 teaspoons virgin coconut oil (if any)
- Ice cubes (if you like)
How to make:
- Add all the ingredients and blend until the texture is thick
3. Raspberry smoothies
Servings: 1 person
325 kcal, 12 grams of protein, 25 grams of fiber
What you need:
- 1 tablespoon chia seeds
- 1 tbsp water, to develop chia seeds
- 190 grams of fresh / frozen raspberries
- 400 grams of silk tofu
- 1 cup of water
- Ice cubes (if you like)
How to make:
- Mix the chia seeds with 1 tablespoon of water, stir until it forms a gel paste (± 2 minutes)
- Put the chia gel and all the remaining ingredients in a blender and blend
4. Cashew banana 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 overnight in the freezer)
- 240 ml nonfat milk
- 2 tablespoons wheat germ (alternative: oats)
- 1 teaspoon natural honey
- Ice cubes (if you like)
How to make:
- Add all the ingredients and blend until the texture is thick
5. Green apple and pear smoothies
Servings: 1 person
388 kcal, 13 grams of protein, 12 grams of 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 ½ 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. Banana nut chocolate smoothies
Servings: 1 person
370 kcal, 26 grams protein, 6 grams fiber
What you need:
- 1 medium banana
- 150 grams of 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. Ginger pear smoothies
Servings: 1 person
256 kcal, 12 grams of protein
What you need:
- 1 cup of water
- 1 1/2 tablespoons chia seeds
- 2 tablespoons chopped fresh ginger
- 60 ml unsalted almond milk
- 1/2 banana
- 1/2 pear
- 225 grams of spinach, remove stalks
How to make:
- Add all the ingredients and blend until the texture is thick
8. 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 teaspoon ground cinnamon
- 1/2 teaspoon ground nutmeg
- 1 tablespoon almond butter
- 1/2 apple, diced
- 125 ml unsalted coconut milk
- Ice cubes (if you like)
- 1/2 cup of water
How to make:
- Add all the ingredients and blend until the texture is thick
9. Banana spinach smoothies
Servings: 1 person
316 kcal, 6 grams of protein, 4 grams of fiber
What you need:
- 1 banana
- 125 grams of plain greek yogurt
- 225 grams of shadow, remove the stalk
- 1/2 teaspoon coconut oil
- Honey, to taste for sweetening
- Ice cubes (if you like)
How to make:
- Add all the ingredients and blend until the texture is thick
10. Avocado Mango Smoothies
Servings: 1 person
298 kcal, 5 grams protein, 5 grams fiber
What you need:
- 150 grams of mango
- 80 grams of avocado, finely ground
- 1/2 cup mango juice
- 70 grams of plain greek yogurt
- 1 tablespoon of 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. Strawberry avocado smoothies
Servings: 1 person
404 kcal, 15 grams protein, 10 grams fiber
What you need:
- 1/4 cup unsalted milk
- 190 grams of vanilla / plain yogurt
- 1 banana
- 300 grams of frozen strawberries (you can freeze in the freezer overnight)
- 1/4 avocado
- 1/4 teaspoon vanilla extract
How to make:
- Put the milk in the blender, followed by the yogurt.
- Enter the banana and avocado, blend until thick. Finally, add the strawberries and blend for a while.
12. Cashew coffee smoothies
Servings: 1 person
361 kcal, 7.5 grams of protein
What you need:
- 40 grams of cashews, soak in water for 6 hours or overnight
- 1/2 banana, cut into pieces
- 1 tablespoon 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
