This healthy smoothie to lose weight is tangy and sweet, stuffed with healthy leafy greens, full of protein and fiber to help you feel full, and delicious with the bright flavors of grapes and pineapple known as a strong metabolism booster.
This weight loss smoothie is designed to be delicious and a welcome addition to any effort to control weight. I look forward to drinking the tangy tropical flavor that is thanks to pineapple and I always feel full for hours thanks to the wholesome ingredients.
This smoothie is sweeter than my Easy Green Smoothie, and thicker than my Strawberry Smoothie, and probably is stronger at boosting energy, keeping me full, and driving metabolism which is perfect for a weight loss smoothie.
Why This Smoothie is Useful
This delicious tropically flavored smoothie is refreshing and tangy and makes a great addition to any weight loss plan, largely because it provides energy and a feeling of fullness to carry you between meals. I like it mostly because of the nutritional impact.
Protein and fiber are quite high in this smoothie, at 11 grams and 8 grams respectively. These provide energy and the feeling of fullness. And the smoothie in no slouch in the essential vitamin department being super high in Vitamin A and Vitamin C. It doesn't stop there. It's high in calcium, iron and even potassium which falls at nearly 700 mg, a significant start on the roughly 4000 mg of potassium recommended daily.
The sugar is on the high side, thanks to the pineapple and green grapes, but its not refined, and it doesn't raise blood sugar that high, but still I provide options below to lower it.
Ingredients
baby kale or baby spinach - I use organic baby greens in a smoothie because they come freshly washed, saving me time, and they are mild in flavor and easier to blend than non-baby leafy greens.
green grapes - Green grapes bring fiber and flavor to a smoothie. I often use them in place of bananas in smoothies.
pineapple - Pineapple is known for it's power to boost metabolism, helping to burn fat. Even though it has a high sugar content, it also balances blood sugar levels and boosts energy so you can get things done will eating less food for energy.
avocado - Only a quarter slice of an avocado provides nutritional support for nearly every cell process in your body. Keep it limited though to a quarter of a slice as the healthy fats in avocado are still high.
coconut flakes - Even a small amount of coconut is known to suppress appetites and fire up your fat-burning metabolism and energy levels.
rolled oats - I add rolled oats to make the drink more filling and increase fiber. Also, rolled oats are known to provide incredible cardiac benefits, including reducing cholestrol.
Steps to Make
Step 1: Add the liquid and leafy greens first, and blend briefly to be sure the leaves get broken down.
Step 2: Add the frozen fruits, avocado and rolled oats last. It's important to drop the rolled oats in last so they don't cluster at the bottom and clump up.
Step 3: Pour in the milk and blend. Start your blender slowly at first to allow the blades to grab the ingredients, but after 5 seconds, turn up the speed and blend about a minute or longer if need be to create a creamy texture.
Step 4: Enjoy right away, or refrigerate for 24 hours.
Customizations
Reduce sugar. The sugar in this smoothie is quite high, but it is not refined sugar, and the glycemic index is still low. However, swap out the green grapes for a ¼ cup of yogurt and increase the milk if needed while blending.
Raise protein. The protein in this smoothie is quite high already at 11 grams however you might want to raise it as generally adults should consume 60 grams a day. To raise protein, add ¼ cup of unsweetened yogurt or 2 tablespoons of hemp seeds which are a source of healthy fats, omega-3s, and tons of protein.
Substitutions
Leafy greens - you can use frozen leafy greens, and you can use full size if baby versions aren't available. Just be sure to blend up larger leaves with the milk first before adding in other ingredients to get them pulverized.
Pineapple & Green Grapes - Either fruit can be replaced with something similar. Such as grapefruit instead of pineapple or mango instead of green grapes.
Rolled oats - You can replaced rolled oats with unsweetened yogurt or walnut or even 2 tablespoons of hemp seeds.
Lemon juice - You are welcome to use bottled organic, and you can use lime juice instead. The citrus juice is meant to brighten the flavor as well as add digestive-friendly citric acid.
FAQS
Is this Smoothie Vegan & Dairy-Free?
As are all my smoothies, this smoothie recipe is vegetarian, vegan, plant-based, dairy-free, and gluten-free.
Are Smoothies a Good Way to Lose Weight?
Smoothies can contribute to your weight loss plan by providing important nutrients and macrosnutrients, alleviating hunger and providing useful hydration options. Smoothies can't do the job alone though. It is important that they be part of a balanced diet plan that includes the proper level of calories.
Are Smoothies for Weight Loss Expensive?
They can be if you buy them at a fruit bar, but if you make them at home, they are fairly inexpensive. Be sure to not let greens you buy go bad though. Blend up the greens you buy if you aren't making smoothies right away. Then freeze the blend into green smoothie cubes so greens are ready for you when you want to make smoothies.
Join My Smoothie Challenge
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Sign up by simply dropping your email in the sign-up box and you’ll receive an email with a welcome instructions and grocery list so you can begin as soon as you’d like.
More Useful Smoothies
- Meal Replacement Shake
- Ultimate Green Smoothie
- Healthy Strawberry Smoothie
- Chocolate Beet Smoothie
- Chocolate Peanut Butter Smoothie
- Chocolate Smoothie
- Pumpkin Pie Smoothie
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📖 Recipe
Healthy Smoothie to Lose Weight
Ingredients
- ½ cup baby kale (or baby spinach)
- ½ cup green grapes (frozen)
- ½ cup pineapple (frozen)
- 1 tablespoon coconut flakes
- ¼ avocado slice
- 1 tablespoon lemon juice
- ¼ cup rolled oats
- ½ cup dairy free milk (freeze in an ice cube tray before blending if you can)
Instructions
Prep
- Freeze green grapes and pineapple the nigh before or at least 4 hours prior.
Make the smoothie
- Add all ingredients to a high-speed blender and blend until completely smooth.½ cup baby kale, ½ cup green grapes, ½ cup pineapple, ¼ avocado slice, 1 tablespoon lemon juice, ¼ cup rolled oats, ½ cup dairy free milk, 1 tablespoon coconut flakes
- Transfer to a glass and enjoy immediately.
Storage
- You can store this smoothie refrigerated overnight.To keep the nutrition intact when refrigerating overnight, cover the smoothie with something that touches the surface so there is no air between the liquid and the container.
- To freeze long term, pour into ice cube trays and blend when you are ready - you might have to add a bit more milk to get it going.
