How can I make my smoothies more filling?

tgrady20

I've started making breakfast smoothies since I don't make time to cook anything in the morning. Normally, my smoothie includes 1 cup frozen fruit blend, half a container of low fat yogurt, about 3 oz. OJ and maybe a handful of spinach. I blend that all with ice and drink during my drive to work. Well, this does not keep me full...I'm ready for lunch in about 2.5 - 3 hours. I keep thinking I need to add some type of protein or fiber to my smoothies but I'm not sure how to incorporate that. Oh yeah, my recipe above makes about a 16 oz. smoothie. Any suggestions???

Kelly_Runs_NC

try using more yogurt onstead of OJ. OJ is FULL of sugar and pointless calories. Try more fat free milk or yogurt to add more protein. Or protein powder

daffodilious

I definitely think you need scoop of whey in that smoothie, because I know if I didn't have protein for breakfast, I'd be starving after having that smoothie. I bought a box of vanilla Premier Protein high protein shakes (already mixed, 30g protein, 160 calories) and blend it with a cup of frozen strawberries for a 260 calorie breakfast. It works pretty well, and I find myself less hungry throughout the day.

Chief_Rocka

2 cups fruit, whole container of yogurt, 6 oz juice, 2 handfuls of spinach

maddymama

Add a quarter cup of raw rolled oats to your smoothies... they grind right and add some healthy fiber to your smoothies. For more protein, add some natural peanut butter or other nut butter.

I think alot of people are going to advise you to add protein powder to your shakes. I try to sometimes, but i have yet to find one that doesn't upset my stomach.

Tw1zzler

I sometimes add coconut oil or avocado to mine for fat. My usual is blueberries, spinach, coconut oil, protein powder and water.

Firefox7275

What you are making is a lot of sugar and water, that's why it's not filling you up, consider losing the orange juice or ice instead use more yoghurt or milk, a whole fresh orange or some canned citrus for speed. Protein powder or cottage cheese or low fat soft cheese for protein, half an avocado or some ground seeds for both fats and fibre. Best thing to do is just try a new recipe, either search for one on here or elsewhere online or adapy your own recipe. If it doesn't taste good try something different.

There is an orange/ spinach/ protein smoothie here, plus a berry/ avocado/ protein if your frozen fruits are berries
http://www.marmaladeandmileposts.com/archives/category/food/sane/smoothies

Brithicks

I do one of 2 smoothies every morning. They both have 1 Tbs pb2, 1/4 cup oatmeal, one banana, 4 oz almond milk.
One variation is 1.5 cup frozen berries and 2 cups spinach. Number 2 is 1 Tbs cocoa powder 2 cups spinach and an extra Tbs pb2.
Sometimes I toss in some chia seed or flax meal or almond flour. Sometimes i put a couple tsp of coconut oil in.
full for 4 plus hours!
A bit higher in cals, but worth it to not be starving!

Confuzzled4ever

lol.. add kale.. i could barely finish mine this morning. LOL

Flax seed, greek yogurt, fruit. whey powder

My normal recipe:

1/2 c plain greek yogurt
1/4 cup 1% milk
1 tbsp flax seed
4 fresh frozen strawberries
squeeze honey
1 scoop chocolate whey protein powder

blend.

i find it very filling. and it's pretty thick too..

I added kale to it this morning.. very very filling. (and forgot the honey! Whoops! lol)

Quite honestly though.. being hungry 3 hours later is not uncommon or unhealthy. Can you bring something small to snack on at work? Nuts, or fruit or veggies???

bwahlers

I recently found that by adding ground oats to your smoothie really helps it fill you up. It will add calories, but it's mostly fiber and I've noticed a big difference staying full longer. The trick is that you have to measure the dry oats and ground them in the blender prior to adding any liquid ingredients (or use a food processor). I've never tried it in a fruit smoothie like what you've described but here's my recipe and it is delicious:
1 cup unsweetened vanilla almond milk- 40 cal
1/4 cup plain greek yogurt- 33 cal
1 banana- 100 cal
1 cup spinach- 6 cal
1/4 cup rolled oats- 80 cal
Cinnamon, nutmeg, and a touch of vanilla extract- 0 cal
250 cal total and it will keep you full longer- still get you spinach and fruit (banana). This has almost a cinnamon roll taste which I love when it's cold!

knittnponder

I add all kinds of things to mine and they can get pretty filling. I don't add all of these to every smoothie, just some ideas of things you can add that will up protein and fiber.

flax seeds
chia seeds
nuts - walnuts, almonds, hazelnuts, macadamia, brazil, etc They each have different nutritional values

greek yogurt has more protein than regular yogurt
cottage cheese
tofu
protein powder
cream cheese

Obviously you'll need to track what you're putting in there because the calories can add up quickly, especially if you're using nuts. I weigh everything so I know exactly what I'm eating and can track accurately.

pensmurf

I add protein powder but watch so it is low in sugar. I add protein powder or reset meal replacement [ 130 cal ] handfull of frozen fresh spinach, 1 tbs of sugar free pudding [ love cheesecake pudding] ice
and sugar free flavor syrup lots of flavors available. 1 1/2 cup water .makes a large glass plus for about 180-190 cal. I also add frozen fruit or fresh some time

bwahlers

I recently found that by adding ground oats to your smoothie really helps it fill you up. It will add calories, but it's mostly fiber and I've noticed a big difference staying full longer. The trick is that you have to measure the dry oats and ground them in the blender prior to adding any liquid ingredients (or use a food processor). I've never tried it in a fruit smoothie like what you've described but here's my recipe and it is delicious:
1 cup unsweetened vanilla almond milk- 40 cal
1/4 cup plain greek yogurt- 33 cal
1 banana- 100 cal
1 cup spinach- 6 cal
1/4 cup rolled oats- 80 cal
Cinnamon, nutmeg, and a touch of vanilla extract- 0 cal
250 cal total and it will keep you full longer- still get you spinach and fruit (banana). This has almost a cinnamon roll taste which I love when it's cold!

bwahlers

Ooops, posted twice. Sorry

kjoy_

Chia or flax seeds, kale, greek yogurt

canadianbugga

More protein and fibre! Try adding any of whey powder, cottage cheese, nut butter, greek yogurt, cauliflower, oats, pumpkin...

WIChelle

I like mine with whey almond milk and either raw oats or psyllium. A little peanut butter helps too. I stay more satisfied if there is no fruit in them.

neverstray

Smoothies aren't filling.

paperhawk

Beef.

Actually greek yogurt works well but adds carbs and calories. I use ice and fruit or Dole Frozen Fruit a six pound bag is $10.98 at Sams, Pineapples, Mango, Peaches and strawberries....

Also Muscle Milk powder seems to have a better consistency than most, Just Whey products catch air and get "fluffy and sudsy" Met RX product and Muscle Milk are best for me so far. All of them average $8 a pound at Sams. Got Met RX at Krogers recently for $13.95 for 2 pound tub.
Technically eating whole fruit is better for you according to Dr. Lustig (Book: Fat Chance) blending it kills the fiber. Great book if you are interested...

misskerouac

I add all kinds of things to mine and they can get pretty filling. I don't add all of these to every smoothie, just some ideas of things you can add that will up protein and fiber.

flax seeds
chia seeds
nuts - walnuts, almonds, hazelnuts, macadamia, brazil, etc They each have different nutritional values

greek yogurt has more protein than regular yogurt
cottage cheese
tofu
protein powder
cream cheese

Obviously you'll need to track what you're putting in there because the calories can add up quickly, especially if you're using nuts. I weigh everything so I know exactly what I'm eating and can track accurately.

I love chia seeds in my smoothie.

Softrbreeze

Chia seeds swell up with moisture to make you feel full, plus they are high in fiber and Omega 3's. Could also try flax seeds or protein powder. I use pea protein myself from Gemma. The White Birthday Cake flavor is delicious!

firemanfive0

How can I make my smoothies more filling?

saw dust...this is quite filing...not so tasty.

:noway: :laugh:

BranMuffin947

I agree with more yogurt, less OJ. I use yogurt, almond milk (or any kind I have), spinach, frozen fruit, and what I think you should add is **flaxseed/chia seed mixture** the brand is Beveri but I'm sure there are different brands just as good. Try chia seeds pure, they thicken up your smoothie when they gel up :-)

Poppiefresh

I put some frozen fruit, flax seed and oats in my blender the night before and store in my fridge. The moisture from the defrosting fruit helps soften the oats so they blend smoother when I add everything else in the morning.

jinna86

I sometimes add coconut oil or avocado to mine for fat. My usual is blueberries, spinach, coconut oil, protein powder and water.

My smoothie is really similar to yours, except with coconut butter instead of coconut oil, and eggs instead of protein powder

Hexahedra

I use oats.

saxmaniac

You need more protein and bulk.

Add cottage cheese! My standard recipe is:

1c 2% milk
1/4c cottage cheese, full fat
1 scoop vanilla protein powder
1c frozen strawberry, partially defrosted (this acts like ice, to thicken it)
1/3c wild blueberry
A few ice cubes

This makes about 3-4 cups. Very filling. I drink it around 8am, and have lunch around 1pm.

MightyDomo

I'd say take your recipe from this:

3 oz (1/3ish cup regular OJ)
handful spinach
1/2 cup or 1 cup of yogurt
ice

to something like this:
1/2 medium banana
1/2 cup full pulp OJ (not from concentrate)
1/4 cup cooked steel cut rolled oats
1 scoop unflavored/vanilla/chocolate protein isolate powder (usually 22 - 30g protein per scoop, protein keeps you fuller longer)
1/4 tsp cinnamon
either 1/2 cup or 1 cup of frozen fruit of your choice (removes the need for ice)

You can also had 1-2 tbsp of yogurt and a cup of milk if you really want to as it will help to thin it out, I used to have ones like this when I made smoothies for breakfast. I find that I feel fuller eating a cup of egg whites with 1/4 skim mozzarella and a slice of buttered ancient grain toast instead of a smoothie if that is do-able for you?

Jlan11

One cup plain Greek yogurt has 23 grams protein and 140 calories. Even half a cup of Greek yogurt is incredibly filling. I used to buy protein powder, but I could never get over the taste. I buy the plain greek yogurt add stevia and fruit and it tastes great! Sometimes that is all I eat for lunch and it keeps me full for hours.

MelissaHopeG

I don't like to use whey because its genetically created, but I've found hemp protein powder to work just as well. My normal smoothie doesn't include any fruit at all because I like to have fruit as snacks and if its in the smoothie too I end up with wayyyyy too many sugar calories.

My normal smoothies contain a cup of almond milk, spinach or kale, hemp protein, flax seed and cinnamon for flavor. Sometimes I add avocado to make it more creamy, that's really good! Another good recipe is vanilla hemp protein, almond milk, sweet potato, flax and pumpkin pie spice! Its like pumpkin pie in a cup, yum!

cedder1

Fat free milk has 12 grams of sugar per serving.....use unsweetened almond milk or light soy instead.