Smoothies are quick and delicious meals to make for a healthy diet and can be consumed later in the day.
If your goal is to shed some pounds but can’t make a smoothie for breakfast, here are dinner smoothie recipes for weight loss that you can make later in the day and all the benefits that come from drinking these tasty drinks.
Are Smoothies A Good Way To Lose Weight?
Typically prepared for morning consumption, smoothies are an all-around beverage than can act as your meal replacement. It can be a part of your strategy for healthy lasting weight loss, but only when you do it right.
Drinking smoothies isn’t instant magic or a guaranteed way to drop pounds of fat. The best results will still come from combining good nutrition, enough exercise, and proper rest and relaxation.
Smoothies can complement all of these and your weight loss goal because they can offer the following:
- Low-calorie ingredients
- Serve as a meal replacement shake or as a way to avoid unhealthy snacks between meals.
- Contain protein or other ingredients that help you feel fuller for longer, so you’re less tempted to eat more or binge.
- Ingredients can be your choice, so they perfectly cater to your taste. This results in you enjoying them and urging you to continue this healthy habit.
Health Benefits Of Meal Replacement Smoothies
When your regular diet doesn’t contain many fruits and vegetables, smoothies are a great way to sneak them in to get your body some extra nutrients. Smoothies are also a convenient and easy way to consume a balanced meal on the go.
Here are some potential health benefits of consuming smoothies:
Improved Nutrient Intake – studies have shown that smoothies can be a convenient way to increase the intake of fruits and vegetables, which are important sources of essential vitamins and minerals1.
Weight Management – some studies have found that consuming smoothies as a meal replacement can lead to weight loss and improve body composition2.
Blood Sugar Control – smoothies made with low-glycemic index fruits and vegetables can help stabilize blood sugar levels and improve insulin sensitivity3.
Heart Health – Consuming smoothies high in fruits and vegetables has been linked to a lower risk of heart disease, thanks to their high levels of antioxidants and anti-inflammatory compounds4.
Digestive Health – smoothies can also improve gut health by increasing fiber intake, which can help with regular bowel movements and overall digestion5.
Fruit Smoothies And Green Weight Loss Smoothies
Fruit smoothies and green smoothies are both popular choices for healthy drinks, but they have some key differences.
Fruit smoothies are typically made with a combination of fruits. They are often high in natural sugars and provide a good source of vitamins, minerals, and antioxidants.
Green smoothies, on the other hand, are typically made with a combination of leafy green vegetables and fruits. They are often lower in natural sugars and provide a good source of fiber, vitamins, minerals, and antioxidants.
They are considered an excellent option for weight loss as they are typically low in calories and high in nutrients. If you have trouble eating green leafy vegetables, a green smoothie is an easy way to get the benefits without the hassle of eating them.
Both types of smoothies can be a healthy addition to a balanced diet and provide a convenient way to consume fruits and vegetables. The key is to choose ingredients that are nutrient-dense and low in added sugars and calorie-dense ingredients.
Making Smoothies For Weight Loss
Making a weight loss smoothie is a simple and convenient way to incorporate healthy ingredients into your diet while also supporting your weight loss goals. Here are some tips to help you create a weight-loss smoothie:
- Use low-calorie ingredients. Fruits and vegetables are naturally low in calories, so incorporating them into your smoothie is a great way to keep the calorie count low. You’ll mostly find it best paired with frozen fruits such as a frozen banana or frozen berries.
- Add protein. Protein is an essential nutrient that helps keep you feeling full and satisfied.
- Use healthy fats. Healthy fats are essential for weight loss as they help keep you feeling full and satisfied. Adding avocado, nuts, or seeds to your smoothie is a great way to add healthy fats.
- Use water or low-fat milk as the liquid base. Using water or low-fat milk as the liquid base for your smoothie will help keep the calorie count low. Avoid using sugary drinks like juice or soda.
- Add spices and herbs. Some spices and herbs like ginger, turmeric, mint, and basil can help boost the metabolism and add a unique flavor to your smoothie.
- Experiment with different ingredients and find a combination that you enjoy. The key to sticking to a weight loss plan is finding foods that you know you will consume. Experiment with different ingredients until you find a smoothie that you love.
It’s also important to remember that smoothies should be consumed as part of a healthy diet and balanced lifestyle and not as a replacement for whole meals.
Making Dinner Smoothie Recipes For Weight Loss
Just like a breakfast smoothie, a dinner smoothie is an ideal meal replacement if you use the right ingredients. In order for it to be a healthy “meal,” make sure that it still contains the right amount of protein, fat, and carbohydrates.
Since smoothies are quick and easy to make, it is perfect for busy individuals who want a nutritious meal on the fly. Having a smoothie on some nights can take the pressure off of cooking after a busy day, and it makes for a healthy and simple way to get a wide range of vitamins and minerals in one meal.
Additionally, drinking a smoothie for dinner can help with weight management. Your body is still at work when you sleep. While this means it is still burning calories, it is not enough to make you lose weight.
In order for you not to add more calories, you have the freedom to choose and make smoothies with low-calorie ingredients. Because smoothies can be made with various ingredients, they can be a satisfying and versatile option for dinner.
Overall, smoothies are a great replacement for a healthy and convenient evening meal, without adding more unwanted calories.
Fruits for Smoothies
These add natural sweetness and a variety of vitamins and minerals:
Vegetables for Smoothies
These provide added nutrients and can make the smoothie more filling:
Liquids and High-Proteins for Smoothies
These help to blend the ingredients and make the smoothie easier to drink. They also provide added protein, healthy fats, and natural sweetness:
- Plain Yogurt (unsweetened)
- Plain Milk (unsweetened)
- Plain Kefir (unsweetened)
- Oat Milk
- Natural Peanut Butter
- Natural Almond Butter
- Plain Soy Milk (unsweetened)
It’s worth mentioning that it’s important to be mindful of the quantities and quality of the ingredients used, as some ingredients can be high in calories and added sugars. It is recommended to consult with a healthcare professional before making any significant changes to your diet or lifestyle.
Several toppings can be added to smoothies to make them more filling and add extra nutrients for weight loss. Some examples include:
- Nuts and Seeds – nuts and seeds like almonds, chia seeds, flax seeds, and hemp seeds are great sources of healthy fats and protein.
- Coconut Flakes – coconut flakes are a low-calorie topping that adds a nice crunch and a subtle sweetness to smoothies.
- Berries – berries like blueberries, raspberries, and blackberries are low in calories and high in fiber, antioxidants, and vitamins.
- Granola – granola is a good source of protein and healthy fats, and it also adds a nice crunch to smoothies.
- Protein Powder – protein powder can be added as a topping or mixed into the smoothie. It’s a great way to increase the protein content of the smoothie and help keep you full and satisfied.
- Herbs and Spices – some herbs and spices like mint, basil, ginger, and turmeric can add a unique flavor to smoothies and also have some health benefits, such as boosting metabolism and aiding digestion.
Remember that it’s still important to be mindful of the quantities of toppings used, as they may add calories.
Weight Loss Smoothie Recipes
Here are five recipes that are great as a weight loss smoothie:
- Berry Green Smoothie – blend 1 cup of spinach, 1 cup of mixed berries (such as blueberries, raspberries, and blackberries), 1/2 cup of Greek yogurt, and 1/2 cup of water. This smoothie is high in fiber, low in calories, and packed with antioxidants and vitamins.
- Pineapple and Mango Smoothie – blend 1 cup of frozen pineapple, 1 cup of frozen mango, 1/2 cup of Greek yogurt, and 1/2 cup of water. This smoothie is low in calories, and high in fiber and Vitamin C, which can help boost your metabolism.
- Strawberry and Banana Smoothie – blend 1 cup of frozen strawberries, 1 banana, 1/2 cup of Greek yogurt, and 1/2 cup of almond milk. Greek yogurt and almond milk provide a good source of protein, while strawberries and bananas provide a good source of natural sweetness.
- Spinach and Avocado Smoothie – blend 1 cup of spinach, 1/2 avocado, 1/2 banana, 1/2 cup of Greek yogurt, and 1/2 cup of water. This smoothie is high in healthy fats and fiber, which can help keep you full for longer.
- Cucumber and Mint Smoothie – blend 1 cup of chopped cucumber, 1/2 cup of Greek yogurt, 1/2 cup of water, 1/4 cup of fresh mint leaves. This smoothie is low in calories and high in fiber, which can help with weight loss and digestion.
Mistakes To Avoid
- Having breakfast with a smoothie. If your smoothie includes ingredients such as protein powder, Greek yogurt, and nut butter, it likely has enough calories to serve as a meal rather than a supplement. If you typically have a smoothie in addition to your breakfast, you may want to adjust the recipe to reduce the calorie content.
- Too many fruits. While fruit can be a nutritious addition to a smoothie, it is possible to consume too many calories and carbohydrates by using too much of it. A guideline to follow is to limit the amount of fruit to about one cup per smoothie, which is equivalent to a serving. Be aware that blending multiple types of fruits can quickly add up to more, so pay attention to the overall quantity when mixing different fruits.
- Too many sweeteners. Using too much sweetener, such as maple syrup, honey, agave, coconut sugar, or any other type of added sugar, can cause smoothies to become unhealthy. Other sources of added sugar may be present in plant-based milks and flavored yogurts, even in the original versions. Since fruit already has natural sweetness, try using minimal or no added sugar if possible.
- Too many boosters. Adding nut butters, chia seeds, and protein powders to smoothies can be beneficial, but it is essential to be mindful of the quantity used as they can contribute to a high-calorie count. A single tablespoon of peanut or almond butter contains around 100 calories, protein powders typically have around 100 calories per serving, and 2 or 3 tablespoons of chia, flax, or hemp seeds can add about 100 calories. Thus, being cautious with these additions can prevent the calorie intake from getting too high.
Weight loss smoothies can work to suppress your appetite, which in turn, makes you consume fewer calories. Despite this benefit, fat-burning smoothies only work when you know how to correctly measure your portions to avoid excessive amounts of nutrients in your drink.
Furthermore, it is also best to switch between your nutritious drink with a well-rounded meal and include a healthy lifestyle for the best weight loss results.
1 McCartney D, Rattray M, Desbrow B, Khalesi S, Irwin C. Smoothies: Exploring the Attitudes, Beliefs and Behaviours of Consumers and Non-Consumers. Curr Res Nutr Food Sci 2018;6(2). http://www.foodandnutritionjournal.org/?p=5637
2 Frestedt JL, Young LR, Bell M. Meal Replacement Beverage Twice a Day in Overweight and Obese Adults (MDRC2012-001). Curr Nutr Food Sci. 2012 Nov;8(4):320-329. doi: 10.2174/157340112803832156. PMID: 23236298; PMCID: PMC3514724.
3 Alkutbe R, Redfern K, Jarvis M, Rees G. Nutrient Extraction Lowers Postprandial Glucose Response of Fruit in Adults with Obesity as well as Healthy Weight Adults. Nutrients. 2020 Mar 14;12(3):766. doi: 10.3390/nu12030766. PMID: 32183321; PMCID: PMC7146348.