Feedback on my smoothie recipe please

BigTandthesquatters
BigTandthesquatters Posts: 151 Member
in Food and Nutrition
Thought I'd put up typical smoothie recipe and see if anyone has feedback good/bad maybe some ways I could jazz it up or make it more nutritionally balanced say if it is lacking. I have lost a total of 80-ish pounds since July 2015, And I am on 2200 calories a day I eat 4-6xday depending on circumstances. The only rule I have is no suggestions concerning beets. I hate them, and no matter how disguised can always taste them.

Recipe
1 cup frozen mixed berries 70 calories
1 6oz container light yogurt of some sort. 120 calories
1 scoop designer whey vanilla protein powder 100 calories
8 oz water or almond milk 0-30 calories
1 TBSP chia seeds 70 calories
Total 310 calories

Replies

  • valerialeek
    valerialeek Posts: 65 Member
    Looks great to me.... maybe some spinach?
  • Christine_72
    Christine_72 Posts: 16,049 Member
    edited October 2016
    As mentioned, add some baby spinach (you cant taste it), and for extra deliciousness add some peanut butter or PB2. And i can't do smoothies without a banana,Oats are also a nice addition.

    Also, if you happen to be low in fat on any particular day, coconut oil or avocado goes well in smoothies.

    I think I've just doubled the calories in your smoothie with these suggestions :lol:
  • U2R2
    U2R2 Posts: 260 Member
    Add some greens, 100 grams of spinach is only 23 calories and nutrient dense.
  • Evamutt
    Evamutt Posts: 2,763 Member
    mines similar except i add spinach & use 1/2 yogurt(I'm still loosing) sometime i add 1/4C oatmeal
  • H_Ock12
    H_Ock12 Posts: 1,152 Member
    I'll echo the spinach suggestions above. And share my favorite recipe

    1 cup chocolate almond milk
    1 scoop isopure flavorless protein
    1 cup spinach
    1 banana
    1 tbsp peanut butter
    Ice cubes to texture
  • KristinHR01
    KristinHR01 Posts: 51 Member
    My favorite

    1 cup almond milk
    1 tablespoon almond butter
    1/3 cup low fat Greek yogurt plain
    1 banana
    Ice
    1 scoop Gold Standard 100% whey protein

    Just under 400 calories and holds me over until lunch
  • fishshark
    fishshark Posts: 1,886 Member
    as beyond mentioned i pack the spinach it because u cant taste it.. also on the banana.
  • Sloth2016
    Sloth2016 Posts: 838 Member
    edited October 2016
    Before 5PM: Looks good as is
    After 5PM: Add scotch ;)
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    BigTandthesquatters wrote: »
    Thought I'd put up typical smoothie recipe and see if anyone has feedback good/bad maybe some ways I could jazz it up or make it more nutritionally balanced say if it is lacking. I have lost a total of 80-ish pounds since July 2015, And I am on 2200 calories a day I eat 4-6xday depending on circumstances. The only rule I have is no suggestions concerning beets. I hate them, and no matter how disguised can always taste them.

    Recipe
    1 cup frozen mixed berries 70 calories
    1 6oz container light yogurt of some sort. 120 calories
    1 scoop designer whey vanilla protein powder 100 calories
    8 oz water or almond milk 0-30 calories
    1 TBSP chia seeds 70 calories
    Total 310 calories

    What's your minimum goals in proteins and fats and which micro nutrients are you trying to hit ?

    I'm not a meal replacement fan but that looks like you're trying to go high protein

    Swap the "light yogurt" for 0% Greek yogurt and you'd get 18g protein for 100 cals which means you could drop the whey powder and 120 cals if required or replace with a banana ..,cos smoothie

    I'm not fond of chia but if you have a fibre requirement that's not being met elsewhere and don't hate them then ok



  • MyWeigh58
    MyWeigh58 Posts: 22 Member
    Looks good to me. As mentioned already though, light greek yogurt vs. light regular, and add the spinach. :)
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    Kind of like mine, but I add a bunch of veg. Common example (it varies depending on what's on hand):

    Fage 0%
    strawberries
    vanilla whey
    PB2 or similar (or sometimes cashews or hemp hearts)
    summer squash
    winter squash (lots of this, using it has been one reason I'm still doing breakfast smoothies into fall)
    spinach
    goat's milk (what was on hand that day, I also use almond or cashew milk or just water, depending)

    I'll add in herbs too, depending on what I have.
  • SylviazSpirit
    SylviazSpirit Posts: 694 Member
    I'd switch over to Greek yogurt. I get mine at aldi and it has around the same calories but a lot more protein and it makes my smoothies creamier imho. Just a suggestion that might be worth looking into :)
  • BigTandthesquatters
    BigTandthesquatters Posts: 151 Member
    Thank you all for the replies. Very helpful!
  • lilac_bunny
    lilac_bunny Posts: 137 Member
    I only put 4 or 5 berries in mine as I was high on sugar. I have switched to full fat fage greek yogurt as I tend to struggle to eat enough calories without the sugar. I add spinach too although I think it does have an iron flavour.
  • littlechiaseed
    littlechiaseed Posts: 489 Member
    Drop the yogurt
  • Christine_72
    Christine_72 Posts: 16,049 Member
    littlechiaseed wrote: »
    Drop the yogurt

    Why?

  • mumfy23
    mumfy23 Posts: 61 Member
    Just an FYI - your math is wrong.

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