A smoothie: a good food to add to your day or a fake-healthy fad? It depends! This week we’re sharing some favorite smoothie recipes and, more importantly, explaining why smoothies are neither good nor bad and may be helpful in supporting you and your goals.
It is a major goal of ours to help people look past the idea that there are “good” and “bad” foods and focus on building general awareness about what is in the foods we choose to eat. Just because a food is labeled as “healthy” doesn’t mean we can eat it in unlimited quantities, and just because a food is high in calories doesn’t automatically make it bad.
Just because an internet article told you that smoothies are the perfect way to weight loss doesn’t mean that all smoothies are created equal. To reap the benefits of the foods you eat you need to know your goals and make sure your food choices are helping you reach those goals.
We think smoothies can be a great option for:
a post-workout meal, especially if you have a hard time eating after workouts
packing in micronutrients and fiber if you struggle to add fruits and veggies to your day
an alternative way to consume protein
a good way to get your calories in - drinking your macros isn't what we always recommend for those who are cutting, but it is good way if you have a hard time meeting your calorie goal
a quick snack when you’re on the go that can be tailored to your specific targets
Today’s post includes three of our favorite smoothie flavors with recipes for low-calorie, moderate-calorie, and high-calorie smoothies depending on your calorie needs.
LOW-CALORIE || If you are cutting (working towards fat loss goals) and looking for a yummy way to get more protein in, this is the one for you
MODERATE-CALORIE || A little higher in calories for those with a little more wiggle room in their macros
HIGH-CALORIE || This is a great option for anyone bulking, or trying to put on muscle mass, or for anyone struggling to meet high macro goals
SWEET BERRY VANILLA
Low-Calorie:
21P/6F/19C | 212 caLories
100g frozen mixed berries
8 oz. unsweetened almond milk + 8 oz. cold water
10g raw kale
32g (1 scoop) vanilla flavor protein powder*
6g chia seeds
You can find this recipe in the MyFitnessPal database by searching “KLN Recipe Sweet Berry Vanilla Smoothie/Low-Cal”.
Moderate-Calorie:
35P/19F/32C | 422 calories
150g frozen mixed berries
12 oz. unsweetened almond milk + 8 oz. cold water
15g raw kale
48g (1 ½ scoops) vanilla flavor protein powder*
9g chia seeds
16g almond butter
Add to MFP by searching the database for “KLN Recipe Sweet Berry Vanilla Smoothie/Low-Cal”. Choose 1.5 as the serving size and then add 16g of almond butter to your entry.
High-Calorie:
42P/21F/79C | 659 calories
200g frozen mixed berries
16 oz. vanilla almond milk + 8 oz. cold water
150g (one single-serve) Non-fat Greek yogurt, plain
20g raw kale
32g (1 scoop) vanilla flavor protein powder*
12g chia seeds
16g almond butter
You can find the recipe in the MyFitnessPal database by searching “KLN Recipe Sweet Berry Vanilla Smoothie / High-Cal”.
*NOTE: Macros will vary depending on the kind of protein powder you use; For this recipe, we used Sunwarrior - Warrior Blend, Vanilla flavor
CREAMY CARAMEL COFFEE
Low-Calorie:
19P/9F/25C | 249 calories
60g frozen banana + 1 cup ice
8 oz. unsweetened vanilla almond milk + 8 oz. cold water
15g Silk Non-dairy Caramel Almond Creamer
24g (1 scoop) Garden of Life Coffee protein
6g ground flax seed
You can find the recipe in the MyFitnessPal database by searching “KLN Recipe Creamy Caramel Coffee Smoothie/Low-Cal”.
Moderate-Calorie:
33P/14F/36C | 388 calories
60g frozen banana + 1 cup ice
8 oz. unsweetened vanilla almond milk + 8 oz. cold water
15g Silk Non-dairy Caramel Almond Creamer
150g (one single-serve) Non-fat Greek yogurt, plain
24g (1 scoop) Garden of Life Coffee protein
6g ground flax seed
8g almond butter
Add to MFP by searching the database for “KLN Recipe Creamy Caramel Coffee Smoothie/Low-Cal”. Then add 150g non-fat Greek yogurt and 8g of almond butter to your entry.
High-Calorie:
42P/25F/76C | 671 calories
135g frozen banana + 1 cup ice
16 oz. unsweetened vanilla almond milk + 8 oz. cold water
60g Silk Non-dairy Caramel Almond Creamer
150g (one single-serve) Non-fat Greek yogurt, vanilla
32g (1 ½ scoopS) Garden of Life Coffee protein
9g ground flax seed
16g almond butter
You can find the recipe in the MyFitnessPal database by searching “KLN Recipe Creamy Caramel Coffee Smoothie/High-Cal”.
MOJITO COLADA
Low-Calorie:
19P/8F/25C | 232 calories
100g frozen pineapple
8 oz. coconut water + 8 oz. cold water
22g (2 scoops) Collagen peptides
8g coconut oil
10g raw spinach
5g lime juice
5 fresh mint leaves
Add to MFP by searching the database for “KLN Recipe Mojito Colada Smoothie/Low-Cal”.
Moderate-Calorie:
39P/10F/41C | 390 calories
125g frozen pineapple
10 oz. coconut water + 8 oz. cold water
150g (one single-serve) Non-fat vanilla Greek yogurt
10g coconut oil
12g raw spinach
5g lime juice
5 fresh mint leaves
Add to MFP by searching the database for “KLN Recipe Mojito Colada Smoothie/Low-Cal”. Choose 1.25 as the serving size and then add 150g nonfat vanilla Greek yogurt to your entry.
High-Calorie:
49P/11F/87C | 629 calories
150g frozen pineapple
140g frozen mango
16 oz. coconut water + 8 oz. cold water
200g Nonfat vanilla Greek yogurt
22g (2 scoops) Collagen peptides
32g (1 scoop) vanilla flavor protein powder
8g coconut oil
10g raw spinach
5g lime juice
5 fresh mint leaves
You can find the recipe in the MyFitnessPal database by searching “KLN Recipe Mojito Colada Smoothie/High-Cal”.
*NOTE: Macros will vary depending on the kind of protein powder you use; For this recipe, we used Sunwarrior - Warrior Blend, Vanilla flavor.
Love these and looking for more easy, macro-friendly recipes? Grab our free copy of our Everyday Macros Cookbook for the easiest meal prep possible!
Recipes + Meal Prep
Diana Dewan
Macro-Friendly Recipe, June 2019
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