5 dietitian-approved smoothie recipes for weight loss

Accredited dietitian Melissa Meyer talks liquid calories, and how to make sure your smoothie is as heavenly as it tastes.

Smoothies have a health halo – and it’s no surprise when they’re packed with good-for-you fruits, veggies, nuts and seeds. If you’re on a weight loss endeavour, however, smoothies could actually be your undoing, especially if their jam-packed with all the trimmings. Hello liquid calories!

In case you’re wondering, a healthy energy intake for weight loss is about 1,500 calories per day. I’d suggest spreading that over three main meals containing 300-400 calories each and three snacks containing 100-200 calories each. To give you a helping hand blitzing up a portion-controlled smoothie to fit that criteria, I’ve put together five delicious smoothie recipes below.

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Berry bomb = 108 calories

For a low calorie snack, blitz three quarters of a cup of skim milk with one tablespoon of reduced fat yoghurt and half a cup of frozen mixed berries. This smoothie provides a decent punch of protein and fibre to keep hunger pangs at bay, along with almost two thirds of your daily needs of Vitamin C to support a strong immune system and a fifth of your potassium requirements for muscle and nerve function.

Per serve: 451kJ (108cal), 8.7g protein, 0.4g fat, 0.2g sat fat, 16.2g carbs, 16.1g sugar, 2.3g fibre

Passionfruit power = 125 calories

Another low calorie between meal bite, this smoothie contains three quarters of a cup of skim milk, two tablespoons of reduced fat yoghurt and the pulp of two passionfruit. This baby packs a huge five grams of fibre to support gut health (that’s about one fifth of your daily needs), along with small amounts of iron to transport oxygen around your body and zinc for wound healing.

Per serve: 523kJ (125cal), 10.4g protein, 0.7g fat, 0.4g sat fat, 16g carbs, 16g sugar, 5g fibre

Tropical tango = 200 calories

For a more substantial snack on days when you’re hungrier or more active, combine one cup of skim milk with half a banana and half a small mango. For a creamy, indulgent texture, my top tip is to freeze your fruits before blitzing = life changing. Thanks to the bright orange mango, this smoothie provides a substantial dose of beta-carotene – an antioxidant that’s important for healthy eyes.

Per serve: 835KJ (200cal), 10.5g protein, 0.1g fat, 0g sat fat, 38.2g carbs, 34.3g sugar, 2.5g fibre

Blueberry blitz = 317 calories

If you’re a smoothie-for-breakfast-kinda-gal, this one is a good idea. For a meal on the lighter side, pour one cup of skim milk into your blender along with two tablespoons of reduced fat yoghurt, one third of a cup of rolled oats, half a cup of frozen blueberries and ten almonds. The addition of rolled oats provides satisfying, long-lasting carbohydrates, while the milk, yoghurt and almonds contribute almost half of your daily needs of calcium for strong bones and teeth.

Per serve: 1324kJ (317cal), 17.7g protein, 9.3g fat, 1.3g sat fat, 37.8g carbs, 24.2g sugar, 6.1g fibre

Peanut butter lover = 405 calories

Last but not least, this smoothie is at the top end of the calorie bracket, but still perfectly portioned to fit into any weight loss regime. It contains one cup of skim milk, two tablespoons of reduced-fat yoghurt, one third of a cup of rolled oats, one banana, half a tablespoon of natural peanut butter and a teaspoon of chia seeds. The combination of slow-burning carbs, healthy fats, plant-based protein and gut-loving fibre will keep you feeling full for hours, while the special omega-3 fats in the chia seeds support a healthy heart.

Per serve: 1691kJ (405cal), 19.9g protein 11.4g fat, 2.2g sat fat 51.6g carbs, 30.8g sugar, 6.8g fibre

Melissa Meier is a Sydney-based accredited practising dietitian. You can connect with her on Instagram @honest_nutrition.