Sweet Potato Cinnamon Smoothie
- 1 cup soy, pea, or dairy milk
- ¾ cup full-fat Greek yogurt
- ½ cup cooked sweet potato or butternut squash
- 1 small banana
- ¼ tsp. cinnamon
Sweet potato adds a subtle touch of sweetness to this satisfying smoothie, and the cinnamon gives it a kick of heat. Perfect for when the weather is cooler, this protein-packed smoothie will fill you up for a few hours.
What To Eat With A Smoothie For Dinner
Dinner is when there needs to be a difference in your meal plan: either you go for weight management or muscle building. As weve mentioned before, if you aim to manage your weight, this is when you want to limit your caloric intake. If you aim to build muscle, you are allowed to consume higher calories during dinnertime.
Heres a great plan for your pairing of snack and smoothie for dinner-time:
- Edamame or chicken breast
- Coconut, almond, and ginger smoothie
Notice that we gave you the plant-based option for weight management and animal-based protein for muscle building. The edamame will give you enough protein without sacrificing too many calories, while chicken breast will give you enough protein and more calories for muscle building. The coconut, almond, and ginger smoothies will fill you up and contains gingerol that warms you up whilst relaxing the digestive system until morning.
The Best Meal Replacement Smoothies To Lose Weight
Just about all of the meal replacements smoothies youll find at Jamba Juice are packed with calories and sugars.
Most people who think theyre getting a smoothie at Jamba Juice think its healthy. But in fact its whats going to cause them to get fatter.
Another benefit of a meal replacement smoothie is itll help you get all your nutrients and green vegetables for the day in one fell swoop.
Youll also be able to hit your macronutrients a lot easier while saving on calories. When done the right way meal replacement smoothies can also help to give you all the vitamins and minerals you may be missing.
Also make sure you stay away from Soylent as a meal replacement smoothie.
These heavily processed shakes seem like a good idea but theres a lot of junk in them that you dont want putting into your body. Not to mention its easy to get sick of drinking them after a short amount of time.
I like to use a Vitamix blender to mix up my homemade meal replacement smoothies. Its a smart investment and youll end up saving money in the long run on the food you wouldve had to pay for.
Try to add in a high-quality protein powder to make sure youre getting enough protein in your smoothies.
Try to stay away from the cheap vegan protein powders youll find at supermarkets.
Instead look for a low-carb, grass-fed and stevia sweetened protein powder like the one from BioTrust Nutrition.
Recommended Reading: What Do I Need To Make A Fruit Smoothie
What Cycle Is This Dinner Smoothie Approved For
As I mention above, this dinner smoothie is part of the Transitional Day Fast when you drink three smoothies a day .
The Transitional Day Fast can be used in between each cycle or when you have a bad few days and want to jump back onto the diet and need a quick boost in weight loss.
If you decide to drink this dinner smoothie outside of a Transitional Day Fast, then it would be appropriate for Cycle 3.
Okay Nutritionist Confession Time
Sometimes, I just dont feel like dinner.
Many people have a bad habit of skipping breakfast, but my morning meals get a gold star. I usually hop out of bed and make a beeline to the kitchen to brew some coffee and cook an elaborate breakfast. On busy days, I have chia puddings pre-made, waiting in the fridge.
Seriously, if breakfast was a class I would be an A+ student.
Then, life happens
Im so lucky that Im able to do work I love every single day. But this means I often pack my schedule with as many appointments, projects and activities as I can possibly fit in.
Dont worry, I always make time for a big lunch and some healthy snacks.
But the reality is that by 7PM, I often have no appetite and would rather chill out than cook dinner.
On nights where Im just not feeling it, I’ve started whipping up a super nutrient-dense smoothie so that my nutrition game stays strong… even if my cooking game is a little weak.
I know I’m not the only one with this struggle. Everyone has that one meal they find difficult to fit into a busy day. Im sure youve heard this from many of your clients.
Today Im sharing my ultimate formula for creating a smoothie that your clients can use as a completely acceptable meal replacement breakfast, lunch, or even dinner.
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Meal Replacement Blueberry Green Smoothie
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This Meal Replacement Green Smoothie is one of my all time favorite smoothies to make. Its super simple and filled with ingredients that I pretty much always have lying around the house! Its great for last minute breakfasts or even as a meal replacement lunch smoothie!
If youre looking for more delicious smoothie recipes, I have a TON of them that you can check out HERE. 2 of my all time favorites are this Peanut Butter and Banana Smoothie as well as a good ole Acai Bowl Smoothie!
Ive been on a roll lately updating old posts and this is the newest installment: Meal Replacement Blueberry Green Smoothies! This is one of the first smoothie recipes that I ever posted on my blog so, naturally, it was time for a refresh 🙂
I love that this smoothie is easy to make with simple ingredients while also being such a great meal replacement option. When Im busy or simply feeling lazy, this is most certainly my go to smoothie recipe. I use whatever fruit I have on hand which is most commonly frozen bananas and blueberries but really any fruit would work well in this. So, use whatever you have in you freezer .
A note on the liquid: you can use whatever liquid in this that you desire. Even just water works well and can help cut back on the calories if thats something that youre worried about. I pretty much always use unsweetened almond milk but have been super into oat milk lately!
You’ll Definitely Get Your Daily Dose Of Vitamins
Seeing as the base for a smoothie typically includes at least one serving of fruit , it’s no surprise that a smoothie is often chock-full of vitamins and minerals.
“Drinking a smoothie daily is a great way to pack a ton of nutrients in one convenient way,” says Vive Nutrition founder Andres Ayesta, MS, RD, LD, CSCS, CSSD.
Think of it this way: How likely are you to eat a whole bowl of spinach, a cup of yogurt, and a banana in one sitting? On the other hand, you can toss all those ingredients into a blender, sip them through a straw, and get your daily recommended intake of fruit and veggies for the entire day.
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Whats The Healthiest Way To Eat A Smoothie
When you are eating a fruit or vegetable in its whole original form, your body is breaking everything down itself, says Hammer. Digestion starts with the process of chewing, adds Andrews. Smoothies dont involve chewing. Essentially, the blender does the chewing for you, he says.
That means some people might notice that they feel a little bloated when they drink a smoothie quickly. Smoothies can have a lot of calories, Andrews says, and the more calorie-dense a beverage is, the longer it will stay in the stomach, he says. To help slow you down, Andrews suggests eating a smoothie with a spoon, like you would a whole-food meals.
Are Green Smoothies Healthy
Yes. One of Hammers rule is that all of her smoothies include a dark leafy green like spinach, kale or Swiss chard, which provides fiber, calcium and vitamins A, C and K, as well as powerful phytochemicals.
Green smoothies are a great way to get much-needed vegetables. Only 9% of Americans get the recommended daily amount of vegetables , despite research suggesting that plant-based diets reduce the risk of chronic disease and cancer.
Green, leafy vegetables in particular are linked to a lower risk of developing Type-2 diabetes, as well as slower age-related cognitive decline. A handful or two of greens usually makes for the best-tasting smoothie.
Also Check: Mielle Pomegranate And Honey Curl Smoothie
Health Benefits Of Cayenne Pepper
Cayenne Pepper is a powerful spice with many health benefits, including cleansing as its used to help neutralize acidity and stimulate circulation.
Cayennes also has anti-inflammatory propertieswhich makes it a wonderful herb for several ailments including but not limited to arthritis, diabetes, and psoriasis.
What You Need To Know
The strict “detox” plan replaces all three daily meals with smoothies for three days. On the 21-day plan, you’ll consume two meal-replacement smoothies , one solid-food meal, and a few snacks. Though not a part of Sgoutas “official” smoothie diet, some plan for a “flex day” to make the diet more sustainable.
However, Sgoutas points out that if the regular meals are too high in calories, the diet probably won’t be effective for weight loss. Also of note: The e-book suggests that this diet is not for people with food allergies.
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Lots of fruits and vegetables
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Nutritious meal once per day
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No solid food for two meals a day
The recipes included in the 21-Day Smoothie Diet contain plenty of fruits and veggies, tend to be low in calories, and provide important phytonutrients. While fruit offers healthy nutrients, it also contains naturally occurring sugar, which may not work for you if you’re trying to reduce your sugar intake. Some smoothies also call for honey, which only adds more sugar.
Additionally, most of the diet’s smoothies are very low in protein, and a few fall short in healthy fats. Sgoutas does emphasize getting enough protein throughout the day and recommends at least 50 grams daily by eating a little with each meal and snack. However, some people might find it difficult to meet their daily protein needs on this plan, especially those who don’t spend a lot of time meal planning.
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Not sustainable
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Lacks scientific support
Recommended Reading: How To Make A Strawberry Pineapple Smoothie
You Might Still Feel Hungry After
Speaking of the sweet stuff, did you know that it causes spikes and drops in your blood sugar that can actually make you feel hungry? Not only that but since you’re liquifying the fruits and vegetables, you’re missing out on some of the fiber, which is what makes food satiating.
“Smoothies are bypassing an important part of the digestive process which is mastication or chewing,” says Ayesta. “Foods are therefore absorbed more rapidlyso you may be hungrier a lot faster depending on what ingredients you are using.”
Ayesta advises incorporating a protein and/or fiber source if you drink a smoothie every day so your stomach won’t be rumbling an hour after you finish it. Since fiber fills you up, too, he suggests chia seeds or ground flaxseeds, which can add some texture to your smoothie while also making it more filling.
“Always remember that a smoothie is not meant to replace every single meal in your day, but rather be used as a complement to your diet,” says Ayesta. “If you are going to use it as a meal replacer, ensure that it packs all the components of a healthy meal .”
Repeating Or Extending The Cleanse
JJ doesnt recommend the full cleanse be longer than two weeks straight she says that you dont want to run the risk of slowing your metabolism so its important to take a break from the full cleanse and re-introduce whole foods into your diet. A break would be several weeks . However, two green smoothies plus a high-protein meal per day is very healthy and can be done for life.
If youve been off the 10-day cleanse for a few weeks and now want to redo the full cleanse or do it for longer than 2 weeks, you have to deliberately add more protein into your diet and be sure to rotate or use different greens each week.
Also, once you get rid of toxins and waste during your first 10-day cleanse, you will most likely lose less the next time you do the full cleanse. Normal weight loss is 1-2 pounds per week after the cleanse. By doing the full cleanse longer than 14 days, you run the risk of slowing your metabolism which will just make it harder to lose weight in the long run. If you need to learn how to lose weight after the cleanse, see below. Just trying to do the full cleanse over and over back to back is not the answer Its a jumpstart to weight loss After the 10-day cleanse, 1-2 pounds per week is normal and healthy. Detoxing should not be used as an extreme diet that is not the answer to long-term permanent weight loss.
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Dark Chocolate Banana Nut
If you want your weight loss smoothies to taste like dessert, this recipe should be your go-to. Four words that combine to sound like a jam session at Ben & Jerry’s house. The density of the banana will have you convinced you’re drinking a milkshake, while the omega-3s in the walnuts will keep your mind sharp and your belly lean.
- ½ banana
- 1 cup unsweetened almond milk
- cup plant-based chocolate protein powder
- Water to blend
NUTRITION: 280 calories / 3 g fat / 31 g carbs / 7 g fiber / 9 g sugar / 31 g protein”
Why Should You Have A Meal Replacement Smoothie
You can enjoy meal replacement smoothies whenever youd like, but there are a few scenarios where having a drink instead of a conventional meal may be more helpful or appropriate.
- During an illness: When we are sick, we need to load up on the nutrients to get ourselves back into fighting shape. But we dont usually have the energy to go through the process of chopping vegetables, standing in front of the stove cooking, or cleaning up. Putting together a quick smoothie is much easier to do and delivers plenty of helpful vitamins and minerals.
- When you are low on time: Green smoothies are the perfect fast food. You dont even need to worry about doing any prep work if youre using smaller ingredients that dont need to be chopped, like greens and berries. Its even easier when everything is already prepped , and you can just toss it all in the blender with some liquid.
Green smoothies are a breeze for make-ahead meal prep, too, either by assembling the ingredients together in freezer containers, or by freezing portions of blended smoothie . Just take one out of the freezer and let thaw in the fridge the night before you want to have it.
Also Check: What Do You Need For A Strawberry Banana Smoothie
You Could Get An Easy Boost Of Protein
The average vegetable only has about 2.5 grams of protein per serving. But if you add other ingredientssay, a tablespoon of almond butter or hemp seedsyou can boost the protein by a significant amount.
Ayesta suggests adding a clean, high-quality protein powder to complement your daily needs, especially if you’re physically active three or more days a week, or trying to build muscle. He also notes that Greek yogurt is an excellent source of protein to add to your smoothiesand as an added bonus, it’ll make your blends a whole lot creamier, too. In order to cut down on the sugar content, opt for unsweetened Greek yogurt rather than the flavored kinds.
Are Fruit Smoothies Healthy
While fruits have antioxidant and anti-inflammatory benefits, smoothies often become hyper-concentrated sources of fruit sugars, Andrews says. Balance it by adding a dark leafy green like spinach, kale or Swiss chard and protein to keep blood sugar in check and control cravings and hunger.
Just beware of the smoothies you buy. With store-bought smoothies, you lose total control over quality and quantity of the ingredients used, says Hammer. Store-bought varieties may use artificial sweeteners, fruit juice, large amounts of fat or sweetened dairy products, contributing to higher amounts of sugar, fat and calories. Smoothie bowls can also contain large amounts of sugary granola and sweetened coconut flakes, she says.
Once in a while, these arent a major concern, says Andrews. But if these types of smoothies are in your regular rotation, they could lead to excessive sugar intake or digestive distress, he says.
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List Of Healthy Superfoods:
- Kale insanely low in calories, powerful anti-oxidant with anti-inflammatory properties, and helpful for arthritis and autoimmune diseases
- Spinach the beauty of spinach lies in how easy it is to disguise the taste. Its mild tasting yet packed with vitamins, has anti-cancerous properties, and is one of the healthiest foods on the planet
- Blueberries – one of the highest antioxidant capacities of all fruit which helps to combat free radicals in your body
- Strawberries – just one serving provides more vitamin c than an orange while being low in natural sugars
- Greek Yogurt – double the protein and half the carbs as regular yogurt
- Cucumber since its 95% water, its an incredible detoxifier and helps with liver and kidney function
- Lemon one of the most important items to stock in your kitchen as its a highly effective cleansing agent and cuts through the bitterness of greens
- Banana an essential in smoothies as it adds creaminess, a touch of sweetness, and helps you feel full longer plus, its rich in potassium and fiber and gives you natural energy
- Turmeric – anti-inflammatory and anti-oxidant properties
- Ginger – aids in digestion and supports the immune system
- Chia + Flaxseeds – rich is Omega-3 and fiber benefits
If you are looking to add fruit and vegetable JUICE recipes to your diet as well, .
For extra detoxification benefits, a lemon turmeric flush first thing in the morning will do the trick. This isn’t for the faint of heart. It’s super simple.