The number one mistake I see people make with their smoothies is making juice instead of a meal.
If you’re looking to maintain stable blood sugar levels throughout the day, support mood regulation and stress management, reduce sugar cravings, promote satiety (the feeling of fullness), and maximize your nutritional intake – then you’re going to want to create a smoothie that resembles a meal rather than a juice.
This is why I create my smoothies just like I would a meal using the same formula every time: Protein + Fat + Fiber
Smoothie Formula
〰️ Protein:
- Aim for at least 30g
- Protein powder (Designs for Health, PurePaleo™ Protein and Orgain, Organic Protein are delicious!)
- Greek yoghurt or cottage cheese (lactose or dairy free, as needed *note: dairy free yoghurt tend to be significantly lower in protein)
- Hemp hearts
- Unsweetened Organic Soy Milk
〰️ Healthy fat:
- Aim for plant-based sources
- 1 tbsp of nut butter
- 1/4 – 1/2 an avocado
- Coconut milk
〰️ Fiber
- Focus on low-FODMAP sources of fibre if you are prone to IBS with diarrhea and abdominal pain
- Focus on soluble fibre if you are prone to constipation or loose stools
- Aim for a diversity of fibre sources to support a healthy microbiome
- Greens: 1/2 – 1 cup of spinach/kale/collard greens, organic if possible
- Berries or cherries: 1/2 – 1 cup frozen blueberries, raspberries, blackberries or cherries, organic if possible
- Soluble fibre: 1-2 tbsp chia seeds, chia seed pudding (link), flax seeds, or psyllium husk.
- Other: ½-1 banana, 1-2 pieces of frozen cauliflower, sweet potato, or zucchini, ½ cup tropical fruit
〰️ Optional: collagen powder, 1 tsp cinnamon, greens powder, creatine, lemon
〰️ Liquid: Add dairy-free milk or water to bring your smoothie to your desired consistency
This smoothie will guarantee a nourishing and satiating, gut and hormone-supportive meal every time.
Enjoy!
