Guess what, you’re not alone.
While we believe that smoothies are a great way to get in a good amount of the recommended 10 servings of fruits and vegetables per day, they can be difficult to make satiating. We want to make sure that if you are having a smoothie as a meal, you’re making a smoothie that is balanced in the proteins, fats and carbohydrates and will last you at least 3 hours of satiation.
Here are some tips to make your smoothie a balanced meal:
1. Add a healthy fat: A common complaint with smoothies as a meal is ending up hungry again in only an hour or two. Including at least one serving of a healthy fat will ensure that you aren’t reaching for a bagel 20 minutes later. Here are some favorites:
– avocado
– flax seeds
– hemp seeds
– almond or peanut butter
– pumpkin seeds
2. Add a protein source: If you’re having a smoothie instead of a meal, you want to make sure you have a source of protein. The average amount of protein needed per meal is 20grams. With that in mind, here are some suggestions. And you can always mix and match!
– Organic Whey protein
– Hemp seeds
– Kefir
– Greek yogurt
– Nuts and seeds
3. Increase complex carbohydrates: Did you know that fruits and vegetables are carbohydrates? While for some, the fruit and vegetables you add to your smoothie might be enough, others might need an extra boost. If you find yourself tired, hungry or lethargic after your smoothie, you might want to consider adding in one of these ideas below:
– raw or soaked rolled oats
– baked sweet potato
– extra banana
And to get you started out, here is a recipe for your next green smoothie.
– 2 cups leafy greens
– 1/2 banana
– 1/4 cup frozen blueberries
– 1/4 cup soaked rolled oats
– 1 almond butter
– 1 tbs flax seeds
– 1 cup liquid of choice