Throwing everything into a blender doesn’t mean you will get a healthy smoothie. Loading up on the wrong ingredients can shock you with a 1,000 calorie drink.
To make a healthy low-calorie smoothie, first make sure to measure everything.
Here are some rules that will help you keep your smoothie in check:
Make your liquids assets
Don’t add juice in the blender, instead put whole fruit, and you will get more fiber. You can also use coconut water, which is full of electrolytes or non-dairy milk.
Pick your protein
Adding too much protein in your smoothie rack up extra calories. That’s why it is important to choose one protein source such as Greek yogurt, nuts, or powder. Make sure your smoothie has only one. You can also use less than a teaspoon of chia seeds or flax seeds. Don’t worry, your smoothie will still be packed with omega-3s.
Don’t overdo with fruits
Smoothies can be great if you use more leafy greens. Don’t add too much fruit, berries and banana are quite enough. You can also use frozen fruit, but make sure it’s packed in water, not heavy syrup.
Raid your pantry
You don’t need sugary ingredients or flavored yogurts to add flavor. Instead, you can use cinnamon, turmeric, and cacao nibs. They are completely nutritious and calorie-free. You don’t need to add sweeteners, either. If you do, use honey or real maple syrup, which is rich in B vitamins and potassium.
Don’t drink your meal
Your smoothie can be a great substitute for an on-the-go breakfast or a post-workout snack. But if it’s replacing a meal, then it should be around 300 to 500 calories (if you are trying to lose weight, up to 500 if you’re not), but only 150 to 200 calories for a snack.