35 Delicious and Healthy Smoothies to Lose Belly Fat as Early As 3 Weeks!


Trying to lose weight quickly? Adjusting your diet could be the most effective way to lose weight in a speedy manner. However, most people fail at dieting after a week because the reduced food consumption leaves you feeling hungry and deprived and hence ends with you binging and overeating to make up for it. So the question arises, how can we reduce our calorie intake effectively without feeling hungry or deprived? Here’s the answer – SMOOTHIES!

So why are smoothies so perfect for weight loss, you ask? Firstly, that’s because smoothies have way fewer calories than your average meal but they’re so filling that they don’t let you feel hungry. Being high in volume, they take up a lot of space in your stomach, effectively curbing your food cravings during dieting. Secondly, smoothies are the ultimate convenient diet food as they don’t require you to put in an extensive time or energy into making them. You simply need to throw the ingredients into a blender and press a button and they’re also easy to carry with you. Lastly, while making smoothies, the blades of your blender cuts through the cell walls of all those veggies and fruits, making their nutrients — like protein, fiber, and healthy essential oils — easier for your body to absorb. Also the higher the fiber content, the fuller you feel, so you can eat less and still feel just as satisfied.

The 4 important things that your smoothie combos should have in them are –

  • A liquid base

1% or non-fat milk, non-dairy milk like soy and Almond or flavored water are all appropriate bases for your diet smoothie.

  • Lean protein

Proper protein is absolutely essential during dieting so that you lose fat instead of muscle. So silken tofu, plain nonfat yogurt, or unflavored protein powder are perfect to make your smoothie rich.

  • Healthy fats

Contrary to popular belief, all fats are not bad for weight loss and some healthy fats are a health requirement of the body as they give you energy, help your body absorb vitamins, and make your smoothie satisfying. So add two tablespoons of ingredients like avocado, nuts, or seeds in your smoothie, which contain healthy, that is, monounsaturated fats.

  • High-fiber carbs

Carbs give you the energy to keep going between two meals and refill your body’s energy reserves that you use up during dieting, thus protecting your body from muscle depletion and fibre makes your food filling. Most fruits would do the trick but blueberries and raspberries supply the most fiber with the least amount of sugar and for veggies, cucumber and spinach have the mildest, easy to conceal flavours that help make your smoothie both tasty and healthy.

Pro Tip – Increase the number of meals!

To lose weight within 3 weeks, consume 3 smoothies and 2 snacks a day as increasing the number of meals can effectively boost your metabolism to give your weight loss an extra natural push.

So, here are 35 smoothie recipes for you to pick from to lose belly fat within 3 weeks!

  • Peanut Butter and Jelly Protein Smoothie

Nutrition: 228 calories, 7.5 g fat, 1.3 g saturated fat, 23 g carbs, 5 g fiber, 11 g sugar, 16 g protein

Recipe:

  • 1 cup mixed frozen berries
  • 1-2 tablespoons all-natural peanut butter
  • 1/4 cup vanilla protein powder (we love Organic Valley)*
  • 2 tablespoons rolled oats
  • 1 cup milk, any kind

 

  • Refreshing Lime Pie Shake

Nutrition: 212 calories, 0g fat, 0g sat fat, 17g carbs, 0.7 g fiber, 7 g sugar, 42 g protein

Recipe:

  • 1/2 cup Fat free cottage cheese
  • 1 Scoop vanilla protein powder
  • 1 tbsp Lime juice
  • 5-10 Ice cubes
  • 1/2-1 cup Water
  • 2-4 pkts Sweetener
  • 2-3 drops Green food coloring, or a handful of spinach to make it green!
  • Optional: 1 tbs sugar free vanilla instant pudding mix
  • Optional: 1/2 tsp xanthan gum, 1 graham cracker, crushed into crumbs

 

  • Tropical Morning Smoothie

Nutrition: 327 calories, 18g protein, 55g carbohydrate, 7g fat (1.4g saturated), 9g fiber, 94 mg sodium

Recipe:

  • 6 ounces plain nonfat Greek yogurt
  • 1/2 cup fresh or frozen mango chunks
  • 1/2 cup fresh pineapple chunks
  • 1 frozen banana, chopped
  • 2 tablespoons ground flaxseed

 

  • Skinny Protein Oreo Milkshake

Nutrition: 211 calories, 3.3 g fat, 0.9 g sat fat, 24 g carbs, 0 g fiber, 19 grams sugar, 19 grams protein

Recipe:

  • 250 grams fat-free cottage cheese (low sodium!)
  • 1 cup skim milk
  • 3 oreo cookies
  • 1 teaspoon truvia
  • 1 teaspoon vanilla extract

 

  • Sweet Spinach Smoothie

Nutrition: 316 calories, 21g protein, 52g carbohydrate, 6g fat (0.9g saturated), 9g fiber, 115 mg sodium

Recipe:

  • 6 ounces plain nonfat Greek yogurt
  • 2 cups spinach leaves, packed
  • 1 ripe pear, peeled, cored, and chopped
  • 15 green or red grapes
  • 2 tablespoons chopped avocado
  • 1 to 2 tablespoons freshly squeezed lime juice

 

  • Dark Chocolate Peppermint Shake

Nutrition: 153 calories, 3.2 g fat, 0.9 g sat fat, 20 g carbs, 3 g fiber, 9 grams sugar, 13 grams protein (calculated with unsweetened almond milk)

Recipe:

  • 1 large banana, frozen
  • 2-3 large ice cubes
  • 1 cup non-dairy milk of choice
  • 1 scoop Designer Whey Gourmet Chocolate Protein Powder
  • 2 tablespoons cocoa powder
  • Pinch of sea salt
  • 1/4 tsp pure peppermint extract
  • optional 1 tablespoon dark/vegan chocolate chips
  • toppings: homemade whipping cream, vegan whipped topping, or Greek yogurt

 

  • Coffee Banana Protein Smoothie

Nutrition: 132 calories, 0.9 g fat, 0 g saturated fat, 25 g carbs, 3.2 g fiber, 17 g sugar, 5.2 g protein

Recipe:

  • 1 cup chilled Seattle’s Best brewed coffee
  • 1 1/2 bananas, cut into chunks
  • 1 cup nonfat plain Greek yogurt
  • 1 tbsp ground flax seed
  • 2 tsp honey or agave nectar
  • 1/2 tsp ground cinnamon
  • 1/4 tsp grated nutmeg
  • 6 ice cubes

 

  • Grape and Blueberry Protein Smoothie

Nutrition: 320 calories, 9 g fat, 1.8 g saturated fat, 6.5 g fiber, 37 g sugar, 9 g protein

Recipe:

  • 1 egg beaten, scrambled, and cooled
  • 1 ripe banana peeled and frozen
  • 1/2 cup fresh blueberries
  • 1/2 cup frozen red grapes
  • 3 large ice cubes
  • 1 cup unsweetened almond milk
  • 1/4 cup orange juice
  • 1/8 teaspoon to 1/4 ground cinnamon

 

  • Chocolate Peanut Butter Banana Breakfast Shake

Nutrition: 346 calories, 19.2 g fat (4.2 g sat fat), 7.8 g fiber, 19.9 g sugar, 11.1 g protein

Recipe:

  • 2 large overripe bananas , peeled, sliced and frozen*
  • 1 cup original almond milk (or more to thin as desired)
  • 3/4 cup ice
  • 1/4 cup creamy peanut butter
  • 2 Tbsp unsweetened cocoa powder
  • 1/2 tsp vanilla extract

 

  • Raw Chocolate Smoothie

Nutrition: 437 calories, 19.5 g fat (4.4 g sat fat), 11g fiber, 34.7 g sugar, 12.4 g protein

Recipe:

  • 1 egg beaten, scrambled, and cooled
  • 1 ripe banana peeled and frozen
  • 1/2 cup fresh blueberries
  • 1/2 cup frozen red grapes
  • 3 large ice cubes
  • 1 cup unsweetened almond milk
  • 1/4 cup orange juice
  • 1/8 teaspoon to 1/4 ground cinnamon

 

  • Blueberry Almond Butter Smoothie

Nutrition: 585 calories, 37.8 g fat (4.1 g sat fat), 7.0 g fiber, 26.6 g sugar, 18.6 g protein

Recipe:

  • 1 banana, peeled
  • 1 cup frozen blueberries
  • 1/2 cup almond butter
  • 1/2 cup plain yogurt
  • 3/4 cup almond milk
  • 3 dates, pitted and quartered
  • 1 cup ice, or as needed

 

  • Berry Oat Smoothie

Nutrition: 280 calories, 4.9 g fat (2.3 g sat fat), 3.3 g fiber, 35.9 g sugar, 10.6 g protein

Recipe:

  • ½ cup old fashioned rolled oats
  • 1 cup milk (more as needed)
  • ½ cup frozen berries
  • 3 tablespoons honey (or to taste)
  • ⅓ cup vanilla yogurt or Greek yogurt
  • ¼ cup ice

 

  • Peach & Oat Breakfast Smoothie

Nutrition: 263 calories, 3 g fat, 6 g fiber, 26 g sugars, 11 g protein

Recipe:

  • 1 1/2 cups peeled and diced , frozen peaches
  • 1 cup almond coconut milk blend or original almond milk
  • 1 (5.3 oz) Greek yogurt – mango, peach, strawberry or coconut
  • 1 very ripe banana , peeled and frozen
  • 1/2 cup oats (old fashioned or quick, either are fine)
  • 1/2 cup cold water

 

  • Green Monster

Nutrition: 271 calories, 6 g fat, 40 g carbs, 8 g fiber, 15 g protein

Recipe:

  • ¼ cup no-sugar-added apple juice
  • ¼ cup water
  • ½ scoop plant-based vanilla protein powder
  • ½ Bosc pear, chopped
  • ½ cup baby spinach, loosely packed
  • ½ frozen banana
  • ¼ ripe avocado

 

  • Strawberry Beet

Nutrition: 165 calories, 7.3 g fat (6 g saturated), 80 mg sodium, 24 g carbs, 4 g fiber, 17 g sugars, 2 g protein

Recipe:

  • ½ cup coconut water
  • 1 cup strawberries, chopped & frozen
  • 1 banana, frozen
  • 1 small/medium beet; scrubbed, ends trimmed, and roughly chopped*
  • 1 T coconut oil

 

  • Clementine Sunshine

Nutrition: 150 calories, .1 g fat (0 g saturated), 274 mg sodium, 33.6 g carbs, 2.3 g fiber, 30.3 g sugars, 6.8 g protein (calculated without additional add-ins)

Recipe:

  • 4 clementines, preferably chilled
  • ½ cup ice
  • ¼ cup yogurt or almond milk (plain or vanilla flavors work)
  • Tiny dash sea salt

 

  • Matcha Mint Chip

Nutrition: 288 calories, 18.8 g fat (2 g saturated), 152 mg sodium, 31.3 g carbs, 9 g fiber, 11 g sugars, 5.2 g protein

Recipe:

  • 1 ripe banana, frozen
  • 1 tablespoon matcha
  • 1 tablespoon chia seeds
  • ½ avocado
  • 1-2 sprigs of fresh mint
  • A big handful of spinach
  • 1 cup vanilla almond milk, unsweetened
  • 1 heaping tablespoon cacao nibs

 

  • Healthy Peanut Butter Cup

Nutrition: 250 calories, 11.9 g fat (2 g saturated), 237 mg sodium, 35.8 g carbs, 7.1 g fiber, 15.7 g sugars, 8 g protein (calculated with organic peanut butter)

Recipe:

Peanut Butter Layer

  • 1 medium banana, frozen
  • 1/4 cup peanut flour OR 2 tablespoons peanut butter
  • pinch of salt
  • 1/2 teaspoon vanilla extract
  • 1 cup Unsweetened Silk Almond Milk
  • 4 large ice cubes

Chocolate Layer

  • 1 medium banana, frozen
  • 3 tablespoons cocoa powder
  • handful of spinach
  • 1 cup Unsweetened Silk Almond Milk

 

  • Blueberry Coconut Lime

Nutrition: 209 calories, 6.4 g fat (1.8 g saturated), 120 mg sodium, 31.9 g carbs, 5.2 g fiber, 19.4 g sugars, 11 g protein (calculated with unsweetened vanilla almond milk)

Recipe:

  • 1 large banana frozen beforehand* (makes a huge difference to the texture and taste)
  • 1 container (5.3 ounces) Key Lime Greek Yogurt
  • 1 cup almond milk
  • 1 cup frozen blueberries
  • 2 tablespoons unsweetened flaked coconut
  • 2 tablespoons raw almonds
  • 1/2 teaspoon truvia or sub another sweetener

 

  • Green Apple Pie

Nutrition: 371 calories, 9.8 g fat (1.2 g saturated), 45 mg sodium, 56.4 g carbs, 7 g fiber, 40 g sugars, 17.8 g protein

Recipe:

  • 1 large Granny Smith apple, cored and cut into cubes
  • 1 cup baby spinach
  • 1 (12-ounce) package Mori-Nu soft silken tofu, chilled
  • 1 tablespoon pure maple syrup, or to taste
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon ground cinnamon
  • Pinch of ground cardamom

 

  • Kiwi Basil

Nutrition: 365 calories, 1.8 g fat (0 g saturated), 23 mg sodium, 91 g carbs, 12 g fiber, 46.8 g sugars, 5.2 g protein

Recipe:

  • 3 frozen kiwis (freeze in small cubes for easy blending.
  • 1 banana
  • 1 pink grapefruit, juiced (about 3/4 cup juice)
  • 1 Tbsp agave syrup
  • small handful of fresh basil
  • handful of ice cubes

 

  • Raspberry Coconut

Nutrition: 316 calories, 12.7 g fat (6.7 g saturated), 34 mg sodium, 48.8 g carbs, 17.2 g fiber, 20.5 g sugars, 6.3 g protein

Recipe:

  • 2 cups raspberries (I used frozen, but fresh will work too)
  • 2 frozen bananas
  • 4 T coconut butter (shredded coconut work work too)
  • 1 1/2 cups coconut milk
  • 1 T chia seeds

 

  • Vanilla Date

Nutrition: 443 calories, 5g fat, 1.4 g saturated fat,, 240 mg sodium, 74 g carbs, 8 g fiber, 48 g sugar, 28 g protein (calculated without optional second banana and two dates)

Recipe:

  • 1 cup unsweetened almond milk
  • 1 scoop vanilla protein powder, optional
  • 1 large frozen banana
  • 4 – 5 ice cubes or another frozen banana
  • 3 – 4 medjool dates, pitted (soft and fresh is best)
  • 1 teaspoon vanilla extract

 

  • Carrot Pear Lavender

Nutrition: 256 calories, 2.2 g fat (0 g saturated), 125 mg sodium, 62.9 g carbs, 11.2 g fiber, 42.2 g sugars, 1.7 g protein (calculated with cashew milk)

Recipe:

  • 2 carrots, peeled and chopped
  • 3 ripe pears, cored (peeling optional)
  • 1/2 tsp food grade lavender blossoms, crushed
  • 1 cup nut milk (I used freshly made almond milk)
  • 1 Tbsp raw honey (use lavender blossom honey if you can)
  • pinch pink Himalayan salt
  • 3-4 ice cubes

 

  • Raspberry Cheesecake

Nutrition: 320 calories, 11.5 g fat (6.4 g saturated), 172 mg sodium, 43.8 g carbs, 6 g fiber, 28 g sugars, 13 g protein (calculated with unsweetened soy milk)

Recipe:

  • 1 c. Greek vanilla yogurt
  • 1 c. frozen raspberries
  • 1/2 c. vanilla soy milk
  • 1 frozen banana
  • 2 oz. cream cheese

 

  • Chocolate Covered Cherry Protein

Nutrition: 406 calories, 1.7 g fat (<1 g saturated), 121 mg sodium, 84.7 g carbs, 8.2 g fiber, 55 g sugars, 20 g protein (calculated with cocoa powder)

Recipe:

  • 1 and 1/2 large bananas, cut into chunks & frozen
  • 6 oz Chobani Black Cherry Nonfat Yogurt
  • 1/2 cup frozen cherries
  • 1/3 cup milk
  • 2 Tablespoons chocolate syrup

 

  • Cinnamon Roll

Nutrition: 219 calories, 2.7 g fat (0 g saturated), 96 mg sodium, 41.9 g carbs, 4 g fiber, 21.3 g sugars, 8.2 g protein.

Recipe:

  • 1 cup vanilla almond milk
  • 1/2 cup vanilla Greek yogurt
  • 1/4 cup old fashioned oats
  • 1 Tablespoon brown sugar
  • 1/4 teaspoon cinnamon ( or 2-3  drops of Cinnamon Bark Essential Oil)
  • 1 frozen banana (or fresh banana, but add in 3-4 ice cubes with fresh)

 

  • Maple Cinnamon Blueberry

Nutrition: 253 calories, 4.2 g fat (<1 g saturated), 111 mg sodium, 50.4 g carbs, 7.4 g fiber, 35.6 g sugars, 8.1 g protein

Recipe:

  • Large handful of baby spinach
  • 1 cup frozen blueberries
  • One 5.3 oz container Silk Blueberry Dairy-Free Yogurt Alternative or Blueberry Greek yogurt (can use plain but you may need to add additional syrup or other sweetener.
  • 1 teaspoon pure maple syrup
  • 1 teaspoon cinnamon
  • 1 cup Silk Unsweetened Vanilla Almond milk or your milk of choice
  • four small ice cubes

 

  • Hawaiian Piña Colada

Nutrition: 215 calories, 0.5 g fat (<1 g saturated), 65 mg sodium, 65g carbs, 5.8 g fiber, 33.2 g sugars, 6 g protein

Recipe:

  • 1 frozen ripe banana, previously peeled & sliced
  • 3/4 cup fresh pineapple chunks
  • 1/2 cup Bai5 Molokai Coconut
  • 1/3 cup plain Greek yogurt
  • 1/4 teaspoon vanilla extract
  • 1 cup ice
  • cherries and pineapple chunks for decor

 

  • Blackberry Cinnamon

Nutrition: 220 calories, 3.3 g fat (0 g saturated), 111 mg sodium, 43.2 g carbs, 10.5 g fiber, 26.7 g sugars, 9 g protein (calculated with nonfat plain Greek yogurt)

Recipe:

  • 1 banana, sliced and frozen
  • 1 cup frozen blackberries
  • 1 small apple, diced (do not peel)
  • 1 cup unsweetened vanilla almond milk (or milk of your choice)
  • 1/2 cup vanilla yogurt (I use non-fat Greek)
  • 2 dried dates, pitted
  • 1 tablespoon ground flaxseed meal
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon pure vanilla extract

 

  • Sunrise Smoothie

Nutrition: 209 calories, 1.8 g fat, 0 g saturated fat, 42 g carbs, 6 g fiber, 28 g sugar 8 g protein

Recipe:

  • 1 cup organic frozen mixed berries
  • 1 frozen banana
  • 1 orange, peeled and segmented
  • 4 – 6 oz Vanilla Greek Yogurt

 

  • French Toast Protein Shake

Nutrition: 235 calories, 0g fat, 0g sat fat, 12g carbs, 1.2 g fiber, 14g sugar, 42 g protein

Recipe:

  • 1/2 cup Fat free cottage cheese
  • 1 scoop Vanilla protein powder
  • 1 tsp Maple extract (or 2 tbsp sugar free maple syrup)
  • 1/2 tsp Cinnamon
  • Dash Nutmeg or pumpkin pie spice
  • 3-5 Sweetener packets
  • 1/2-1 cup Water
  • 5-10 Ice Cubes
  • 1/2 tsp Xanthan gum (optional)
  • 1/2 tsp Butter extract (optional)

 

  • Raw Banana Bread Shakes

Nutrition: 307 calories, 20.2 g fat (2 g sat fat), 6.9 g fiber, 12.6 g sugar, 9.3 g protein

Recipe:

  • 3 cups walnut milk
  • 2 scant cups sliced bananas (fresh or frozen)
  • 1 tsp ground cinnamon
  • pinch of fresh grated nutmeg
  • 1/2 tsp vanilla powder (or extract)
  • 1 tbsp maple syrup (optional, but I enjoy it)
  • ice (optional)
  • 2 tbsp cacao nibs

 

  • Vanilla Chai

Nutrition: 219 calorie, 9 g fat, 20 g carbs, 4 g fiber, 17 g protein

Recipe:

  • ¼ cup unsweetened almond milk
  • ¼ cup chai tea (brewed from a teabag and chilled)
  • ½ scoop plant-based vanilla protein powder
  • ½ frozen banana
  • ½ tsp ground cinnamon
  • ½ tbsp unsalted natural almond butter
  • water to blend (optional)

 

  • Avocado and Lime Green Iced Tea

Nutrition: 365 calories, 20.8 g fat (4.2 g saturated), 31 mg sodium, 44.1 g carbs, 13.3 g fiber, 21.3 g sugars, 5 g protein (calculated with 2 tbsp ginger)

Recipe:

  • Flesh from 1 avocado
  • 2 sweet apples, cored and roughly chopped
  • ½ small zucchini, roughly chopped
  • ½ cup chopped broccoli florets
  • 1 small knob peeled ginger
  • Roughly ¼ cup loosely packed parsley
  • ½ juiced lime
  • 2 leaves kale
  • 1 cup brewed + cooled green tea
  • ⅔ cup almond milk (or water)
  • 2 tsp chia seeds (optional)

Now that you know so many weight reducing delicious smoothie recipes, drink away!

Author Bio :

Jessica is a registered nurse who specialized in sedation dentistry. An advocate and a firm believer in healthy living. A huge yoga fan and eager to share best practices and occupational experience. Follow her on her health blog.

Location: Bristol, United Kingdom