A Dietitian's #1 High-Protein Smoothie Recipe for Weight Loss

A Dietitian’s #1 High-Protein Smoothie Recipe for Weight Loss | XpertsReviews.com

Looking for a smoothie that won’t derail your weight loss goals? We’ve put together a recipe for a thick, creamy, and delicious berry smoothie that’s packed with protein. This recipe only uses a handful of ingredients you probably already have in your kitchen: milk, yogurt, berries, and chia seeds. Plus, each serving has 38 grams of protein!

Protein is essential in any healthy diet and offers countless weight loss benefits. It curbs appetite, quells cravings, and promotes satiety, keeping you fuller longer. The two star proteins in this recipe are Greek yogurt and cow’s milk.

This recipe also includes a trio of berries (blueberries, raspberries, and blackberries), which are among the highest-fiber fruits. Berries can help you meet your daily fiber goals, which play a role in weight loss. Plus, they have a naturally sweet taste, which can curb cravings when you’re craving something sweet.

When all the ingredients are mixed together, you won’t believe your eyes: this smoothie is both good for you and promotes weight loss.

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High Protein Triple Berry Smoothie

high protein triple berry smoothie in a glass close up
Roxana Ehsani for Eat This, Not That!

Makes 1 serving

  • Nutrition (per serving):
  • Calories: 417
  • Fat: 9 g (saturated fat: 1 g)
  • Sodium: 217 mg
  • Crabs: 49 g (Fiber: 14 g, Sugar: 32 g)
  • Protein: 38 g

Ingredients

  • 12 oz fat-free cow’s milk (or lactose-free cow’s milk)
  • 1 ½ cups nonfat Greek yogurt
  • 1 cup fresh or frozen mixed berries (⅓ cup blueberries, raspberries, and blackberries)
  • 2 tablespoons chia seeds
  • Ice cubes, if desired

How to do it

  1. Add all ingredients to a blender and blend on high speed until completely smooth, about 1 to 2 minutes.

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Why This High Protein Smoothie Is Good For Weight Loss

Protein and weight loss go hand in hand, and this smoothie is packed with it, clocking in at 38 grams of protein per serving. Protein helps with weight loss by suppressing appetite, balancing sugar, and inducing thermogenesis. This means your body is burning calories just trying to break down protein! Pretty cool, right?

Milk proteins promote fat loss and muscle development

In this recipe we have included two high quality protein sources, which are also dairy sources, which together work their weight loss magic. Studies have shown that dairy products promote weight loss by promoting greater weight and fat loss while preserving muscle mass while following a low-calorie diet. Additionally, cow’s milk is a complete protein and contains more protein per cup than vegetable milk.

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Ingredients in large quantities to satisfy you

Smoothies, including this one, are also high-volume foods, meaning they’re high in water. Research found that eating low-calorie, water-rich foods like fruits, vegetables, salads, soups, and smoothies can reduce body weight and suppress hunger. And you don’t have to crunch calories using the volumetric approach. You can focus on increasing your intake of water-rich foods (i.e. fruits and vegetables), which can do wonders for your waistline.

High-fiber ingredients control appetite

Fiber is another key factor in weight loss, and this smoothie is loaded with it. In fact, it has 14 grams, which will help you reach more than half of your fiber goals for the day. The berries and chia seeds in this recipe are great sources of dietary fiber. Fiber moves slowly through your digestive tract, promote the feeling of satietyand may reduce appetite. Chia seeds also add 8 grams of fiber per 2 tablespoons and are virtually tasteless, so picky eaters won’t even notice them.

Whether you’re sipping this protein-packed triple berry smoothie for a midday snack, post-workout recovery drink, or on-the-go meal, it’s a delicious way to get plenty of protein, fiber, and hydration!

Roxana Ehsani, MS, RD, CSSD, LDN

Roxana Ehsani is a Registered Dietitian Nutritionist, Certified Sports Dietetics Specialist, media spokesperson, consultant, and content creator for food and nutrition brands. Learn more about Roxana

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