The Ultimate Guide to Losing Weight with Smoothies

Weight Loss SmoothiesSmoothies are a great tool for weight loss because you control the ingredients. They make perfect vehicles for relatively low-calorie, yet nutrient-laden ingredients that are capable of keeping you full for a long time.

By combining the right ingredients, you can create smoothies that taste great and help you drop pounds. It doesn’t take long to learn what to use and how to make the right combinations. Just keep reading and start losing!

Smoothies for Healthy Weight Loss

The reason that smoothies can help you lose weight is that you can get all of your necessary nutrients in one glass without adding in excess or empty calories. When you learn about the ingredients that create a balanced smoothie, you will be able to include a good balance of protein, complex carbohydrates, healthy fats, as well as vitamins and nutrients.

Besides the basics, you can include powerhouse ingredients that up the nutritional value of your smoothie without adding extra calories. You can also include elements that enhance your weight loss by boosting your metabolic rate, giving you more energy, and filling you up for hours.

Ingredients for Weight Loss

While many of the traditional ingredients in healthful smoothies support a healthy weight, some are better than others. There are certain things you can put in your smoothie that will boost your weight loss by different means.

Avocado: Alligator pears are the preferred weight loss smoothie thickener, or ingredient that provides that signature smoothie creaminess. They supply ample healthy fat, which will keep you satiated and satisfied until your next meal, and an array of health promoting vitamins and minerals.

Berries: Any kind of berry, strawberry, blueberry, blackberry, and raspberry for instance, add a ton of flavor to a smoothie without adding very many calories or sugar. Additionally, they are high in fiber, which helps to keep you full, and antioxidants for your overall health.

Cayenne pepper: This spice not only adds a kick to your smoothie, it also boosts your weight loss capability. The compound responsible is called capsaicin. Research has shown that adding it to breakfast reduces consumption of fat and carbohydrates later in the day. In other words, consuming a little cayenne pepper will curb your appetite.

Chia seeds: The same little seeds that make hair grow on ceramic animals are a great tool for weight loss. They are packed with fiber and protein to help keep you feeling full and satisfied and they contain numerous healthful nutrients like calcium, antioxidants, and omega-3 fatty acids. They are also known to absorb toxins from your digestive tract. Many of my recipes call for chia seeds or chia seed gel. I prefer the gel because it helps unlock the nutrition, is slightly easier to digest, and adds to the creaminess of your smoothie. To make chia seed gel, combine equal parts chia seeds and water in a small container and let sit for 5 – 10 minutes to gel. Stores in the fridge for a good month.

Cinnamon: The popular spice helps regulate blood sugar levels by improving the metabolism of glucose. This results in a reduction of the amount of excess blood glucose that can be stored as fat. Abdominal fat, studies have shown, is more sensitive to the effects of cinnamon than fat from any other part of the body.

Coconut oil: This is my number one smoothie weight loss ingredient. As you’ll soon read all about below, ample healthy fat in your smoothies and diet is imperative if you’re serious about losing weight, and achieving optimal health. The predominant fats (medium chain) in coconut oil are used by the body for energy as opposed to being stored as fat. This superfood keeps you satiated, energized, and feeling good. Go with an organic virgin coconut oil for your smoothies and internal consumption. For more information on this wonderful food, click here.

I get my coconut oil from Mountain Rose Herbs (Coconut Oil Unrefined – also Virgin) and Tropical Traditions (Gold Label Virgin Coconut Oil). If you order from Tropical Traditions by clicking on that link and have never ordered from Tropical Traditions in the past, you will receive a free book on Virgin Coconut Oil, and I will receive a discount coupon for referring you. I believe in full disclosure.

Greek yogurt: Compared to other styles of yogurt, Greek yogurt is much higher in protein. This means it can fill you up and keep you fuller longer. Opt for the full-fat variety, and stick with plain. The flavored varieties usually have a lot of added sugar.

Healthy fats: Healthy fats are vital to your overall health and help keep you satiated for hours. Totally denying fat is not a way to lose weight. You will only feel unsatisfied when you eat. Consuming ample healthy fat is actually an integral part of any weight loss plan. Include fats in your smoothies by adding avocado, coconut oil, or nuts and nut butters. If you make elixirs, butter and cream are good options too.

Leafy greens: Greens, like kale, spinach, dandelion, and romaine lettuce, are packed with phytonutrients and low in calories. They are also high in fiber. Make sure to rotate your greens on a regular basis.

Pulp from fruit: If you have a juicer, you know that in addition to the juice, you end up with a pile of throw-away pulp. This is all of the fiber from the fruits and instead of throwing it out or composting it, you can add it to your smoothies for a natural source of fiber.

Stevia: If the fruit you add to your smoothies is not enough sweetness for you, consider using stevia. This natural, zero-calorie sweetener comes from a plant and is free from the side effects and possible risks of artificial sweeteners.

Tea/water/ice: Many smoothie recipes call for milk or fruit juice to create the right consistency. To avoid the extra calories, substitute them with tea, water, or ice. A fruity, herbal tea is a good substitute for juice. Green tea contains healthful nutrients, including a compound thought to aid in weight loss, and it has a mild flavor. For a consistency more like a shake, use ice.

Ingredients to Avoid

There are plenty of great foods and supplements to put in your smoothies that will give you flavor without excess calories. There are also some pitfalls. Too many people assume that any smoothie is a healthy option, but there are some ingredients that should be avoided if you are using smoothies as a weight loss tool. The most important thing you want to avoid in your smoothies is excess sugar. Even “healthier” sugar from natural sources such as fruit, honey, and maple syrup should be minimized.

Canned fruits or vegetables: Fresh produce is always best, but when you can’t find what you want, turn to frozen foods before cans. Canned fruits and vegetables often have added preservatives or sweeteners that increase the amount of calories. They have also lost a significant amount of their nutritional value. Fresh and frozen veggies and fruits maintain nutrient content much longer than canned products.

Dairy: Dairy products like milk, ice cream, or frozen yogurt are common ingredients in smoothies, but they are chock full of extra calories. There are exceptions, such as raw milk and plain, full-fat Greek yogurt, which is high in protein and low in sugar, but most dairy should be avoided.

Fruit juice: Juice is often high in sugar and calories and low in nutritional value, especially store-bought products. Many contain added sweeteners, and all have lost the fiber of the whole fruit. A limited amount of 100 percent juice is fine, but too much will just increase your total (bad) calorie intake.

Some Protein powders: By “some” I mean those full of fillers and suspect ingredients (list of ingredients is a long list of hard to pronounce words), which don’t support healthy weight loss. A clean protein powder is perfectly acceptable. Don’t feel like you have to use a protein powder though as there are many healthy whole food sources of protein such as nuts, nut butters, seeds, Greek yogurt, and gelatin. If you’re not sure if a protein powder is right for you, give one a try and see how you respond. If you’re wondering, I recommend Sun Warrior protein and these other clean protein powders.

Sweeteners: If your smoothie tastes very sweet, you are probably over doing it on the sweetener and potentially consuming too much sugar for a weight loss plan. Stevia is a natural, no-calories sweetener that you can use. Other good sweeteners, such as honey and maple syrup should be used in moderation. For the full download on sweeteners, see my article on the best and worst sweeteners.

Too much sweet fruit: Whole, fresh fruits are good for you, and a natural way to add flavor and a little sweetness to your smoothie, but too much can be a problem. A lot of fruit in one smoothie can spike your blood sugar and cause digestive problems. A good rule of thumb is to stick to avocados and berries. Small amounts of sweeter fruits such as banana, apple, mango, and pineapple is fine, but keep those to a minimum. Smoothies high in sugar are a recipe for weight gain.

For more information on the ingredients you want to avoid like the plague, check out my article on what makes a smoothies unhealthy.

An Overall Weight Loss Plan

As you work towards your weight loss goal with tasty smoothies as your tool, keep in mind that the healthy way to lose weight includes more than just dietary changes. Your smoothies, if created thoughtfully, will provide you with many of the nutrients you need including protein, carbohydrates, good fats, and vitamins and minerals. But, don’t forget to eat healthful foods in addition to those smoothies. Get plenty of vegetables, healthy fats, high quality proteins, whole grains, and moderate amounts of fruit at your regular meals.

Healthy fats were mentioned above as an important weight loss smoothie ingredient and a vital part of a healthy diet. I can’t overemphasize this point. Getting adequate amount of healthy fat and completely eliminating unhealthy fat from your diet of paramount. Of all the dietary and lifestyle changes I’ve made over the years, getting my fats straight has had the biggest impact on my health and well-being. If you haven’t already, please be sure to read my article on fat:

The Skinny on Fat: Good Fats vs. Bad Fats

In addition to a balanced diet, you will also need to get plenty of exercise. Try to get some amount of physical activity every day, even if it is just a short walk. High intensity, short duration workouts two to three times a week have been proven to be the most effective form of exercise and great for shedding excess poundage. This form of exercise is also known as High Intensity Interval Training (HITT) and Peak Performance. Dr. Mercola explains it as well as anyone:

10 Minutes of Exercise Yields Hour-Long Effects

Other factors that contribute to weight loss are adequate sleep (underrated), stress reduction, hydration (your liver doesn’t metabolize body fat well when burdened by dehydration), and a positive outlook. There’s often an emotional component preventing people from losing weight, which is rarely easy to address. Resolving issues in your relationships, career, or past, often leads to profound breakthroughs.

Mindful eating is another strategy that besides being a good practice to help us slow down also often results in weight loss. When you bring mindfulness to your meals you usually make better choices (reach for and consume less junk food), eat less (your gut has ample time to signal to your brain when you’re full), and appreciate the food more. To practice mindful eating, remove any distractions such as TV or reading, take small bites and chew slow (tough one for me) and notice the color, smells, and textures of your food. Please don’t dismiss this simple practice – it can yield profound results.

Everyone’s body is different and not all of us are meant to be as skinny as a supermodel or have 6-pack abs. Learn to love your body and don’t get caught up in the game of comparing yourself to others. Staying active while also eating right, getting ample sleep, reducing stress, and enjoying healthful and nutritious smoothies are steps you can take that will get you to your goal weight before you know it.

Smoothie Diet

Smoothie diets have become quite popular. I want to make it clear that I’m not an advocate of smoothie diets. I recommend a smoothie for breakfast and two regular meals for lunch and dinner. Substituting a smoothie for another meal once in a while or having one after working out is perfectly acceptable. Note, most people enjoy smoothies for breakfast. Having your one smoothie for the day at lunch or dinner is absolutely fine.

I’m not a fan of smoothie diets, or detox diets, because they’re often undertaken as a quick fix. These diets usually involve severely restricting calories, which is not easy and can actually cause you harm. You may lose weight on a smoothie or detox diet, but it’s usually temporary. In the long run you end of gaining the weight you lost back and then some. This yo-yo dieting is not something you want to get caught up in.

I recommend a “real” diet. One based on traditional foods, those that our great grandparents consumed, and in many cases our species has consumed for hundreds and even thousands of years. This diet is based on the work of Weston A. Price and what I personally consume and advocate. For more information, see WAPF Dietary Guidelines.

After experimenting with vegetarianism and veganism I found these dietary guidelines work best for me and have been following them since late 2010. We are unique individuals with unique dietary requirements. There’s not one perfect diet that everyone should be on. I recommend experimenting and paying close attention to your body and how you feel to arrive at what diet most resonates with you.

Weight Loss Smoothie Recipes

Here are a couple of ideas for weight loss smoothies to get you started in addition to the majority for the smoothie recipes you’ll find on my site. Note, some of these smoothies may seem high in calories, but keep mind those are good calories that will help you shed weight and feel full until your next meal. Each smoothie is 1 serving for an average size person.

Ryan’s Ideal Weight Loss Smoothie

  • 1 cup water
  • 1/2 medium avocado
  • 1/2 cup fresh or frozen blueberries
  • 1 tablespoon chia seeds or chia seed gel
  • 1/2 tablespoon coconut oil (increase to 1 tablespoon over the course of a week)
  • 1/4 teaspoon cinnamon
  • 1/2 tablespoon honey (optionally use stevia or maple syrup or 1/2 banana to sweeten)

Nutrition Information

  • Calories: 331
  • Fat: 24g
  • Protein: 4g
  • Carbohydrates: 31g
  • Fiber: 11g
  • Sugar: 16g
  • Vitamin C: 29% RDA
  • Vitamin K: 110% RDA
  • Calcium: 8% RDA
  • Iron: 11% RDA

Mango Avocado Green Tea Smoothie

  • 1 cup green tea
  • 1 cup fresh or frozen mango chunks
  • 1/2 medium avocado
  • 1 cup spinach
  • 1/2 tablespoon coconut oil
  • A dash of sea salt
  • A little honey, maple syrup, or stevia to sweeten (optional, mango provides enough sweet for me)

Nutrition Information

  • Calories: 329
  • Fat: 22g
  • Protein: 4g
  • Carbohydrates: 35g
  • Fiber: 10g
  • Sugar: 23g
  • Vitamin C: 131% RDA
  • Vitamin K: 216% RDA
  • Calcium: 6% RDA
  • Iron: 14% RDA

Blueberry Greek Yogurt Smoothie

  • 1/2 cup water
  • 1/2 cup fresh or frozen blueberries
  • 3/4 cup of plain, Greek yogurt (preferably full-fat)
  • 1 tablespoon chia seeds or chia seed gel
  • 1/4 teaspoon cinnamon
  • 1/2 tablespoon honey (optionally use stevia or maple syrup or 1/2 banana to sweeten)

Nutrition Information

  • Calories: 327
  • Fat: 20g
  • Protein: 8g
  • Carbohydrates: 31g
  • Fiber: 5g
  • Sugar: 21g
  • Vitamin C: 13% RDA
  • Vitamin K: 86% RDA
  • Calcium: 30% RDA
  • Iron: 9% RDA

Berry Banana Smoothie

  • 1 cup water
  • 1 cup fresh or frozen mixed berries
  • 1/2 fresh or frozen banana
  • 1 cup spinach
  • 1 tablespoon coconut oil
  • 1/4 teaspoon cayenne pepper
  • 1 tablespoon gelatin (optional, for protein)

Nutrition Information

  • Calories: 251
  • Fat: 14g
  • Protein: 3g
  • Carbohydrates: 32g
  • Fiber: 5g
  • Sugar: 18g
  • Vitamin C: 43% RDA
  • Vitamin K: 181% RDA
  • Calcium: 10% RDA
  • Iron: 10% RDA

For each of these smoothie recipes place all of the ingredients into your high-speed blender and blend for around 30-45 seconds or until nice and smooth. If you don’t have a very powerful blender and your coconut oil is in liquid form, you might want to blend everything except the coconut oil first, then drizzle it on and blend for another 5-10 seconds to avoid clumping. As always, feel free to add and subtract ingredients based on what you prefer and have on hand.

Have you lost weight with smoothies? Do you have questions about the above weight loss advice? I’d love to hear from you – please leave a comment below.

Happy Blending!


781 Responses to The Ultimate Guide to Losing Weight with Smoothies

  1. angelique #

    ¼ Cup milk, ¾ Cup plain or vanilla yogurt, 1 Whole banana, 1 ½ Cup frozen strawberries, ¼ avocado, and ¼ tsp Vanilla extract. Hello is this a good smoothie to have twice a day?

    • Ryan Carmody #

      Hey Angelique,

      That’s a good smoothie, to make it great, I’d reduce the strawberries to 1 cup and add 1 tablespoon of coconut oil. I recommend having a smoothie for one meal, breakfast seems to work best for most, and two regular meals. Occasionally having two smoothies a day is fine, but not something I can advocate regularly.


  2. micaela #

    Hi. I love your site. I have long days and usually don’t have time for sit down breakfast. So I’m tally excited that I found this site with which and easy recipes. Bought some ingredients for the above smoothies. Your recipes are so much more simple than all the others I’ve come across. I’m a little lost, however, on where to enter my info for your eBook. Help please?

    • Ryan Carmody #

      Hi Micaela,

      Thanks for the kind words about my site. I’m excited to have you try my recipes. Hope you enjoy :)

      I’ll subscribe you to my newsletter to receive a copy of my free eBook shortly. The service I use to manage my email newsletter is experiencing some technical difficulties right now. Sorry about the confusion and delay.


  3. Jess #

    Hi Ryan

    I have never done the smoothly thing because I was always afraid I would do it wrong and after researching (for what seems like forever) I think that your advice is the best I’ve ever seen and I’m excited to get started! I just have a few questions. So I have been an competitive athlete all my life and was a collegiate soccer player so my body is use to working out 6 days a week, living off carbs and being able to eat what I want when I want. I am now 24 and have been out of my crazy active life for 2 years and would like to lose some weight but with being in graduate school and having a full time job and traveling on the weekends I have zero time for the gym let alone sleep. I am not overweight but I have defineitkey gained the “freshman 15” and my once thunder thighs of muscle have now melted to fat I believe (sorry if it’s so much info)!

    I am looking to lose 10 pounds. I am worried though that replacing my breakfast with a smoothy or even any meal because my body is so dependent on carbs. For instance, if I do not have carbs in any meals during the day I start shaking around five and become famished. Is there any way smoothies can help with lose weight and stop being so reliant on carbs? What kind of smoothy do you think would work best for me? I was thinking of a smoothy with banana and/or blueberries, spinach, Greek yogurt, chai seeds (would flax seeds be helpful too?), coconut oil and cinnamon and/or honey. Would this be ok to lose weight?

    Sorry for the long question but I would really appreciate the help! Thanks!

    • Ryan Carmody #

      Hi Jess,

      Great questions! First, thanks for the kind words. One of my goals with this site is to offer the best advice on making healthy smoothies :)

      Your situation is not uncommon. In order to lose weight and eliminate your carb dependency you want to become what’s known as fat-adapted. Meaning you burn fat as a primary fuel source as opposed to carbs. Burning carbs or sugar is akin to burning newspaper and kindling, while burning fat is akin to a slow, long burning log. Becoming fat-adapted doesn’t take too long, usually 2–4 weeks. Here’s a good article explaining this concept in more detail:

      Begin by incorporating more fat into your diet. Coconut oil and avocado in smoothies is perfect. I’m actually writing an in-depth article on healthy fats right now that will be published in a couple of weeks. They’re the most important thing to get right in your diet, IMO.

      The smoothie you posted looks good. Try 1/2 avocado instead of banana, blueberries, and plenty of coconut oil (up to 2 tablespoons). Coconut oil is great for energy. Slowly reduce your carb intake and increase those healthy fats, others being palm oil, extra virgin olive oil, expeller expressed sesame and flax oil, and butter and animal fats from grass-fed, pastured, humanely raised animals.

      Lastly, sleep is important for your overall health and weight loss. Try not to pull to many all-nighters.


  4. karen w #

    Hi Ryan,
    Is it ok to use ICE instead of water? and how much ice is equivalent to one cup of water?

    Also can you tell me to keep a smoothie ice ice cold when you make a large batch? I want to take the smoothie mixture to work and drink it for snack and lunch


    • Ryan Carmody #

      Hi Karen,

      Sure you can use ice instead of water. It’s typically about a one to one equivalent. Adjust based on how thick you like your smoothie and how powerful your blender is. Cutting the water in half and using 2-4 ice cubes is a good approach too.

      How to keep a smoothie ice cold? You can place in your freezer in a freezer safe container until you leave for work and then use ice packs while traveling. It’s just like anything else you want to keep cold.


  5. Mary D #

    Hi Ryan I’m new to the weight loss smoothie diet and was wondering if this is a good smoothie to help me lose weight.

    1 ripe banana
    1 cup fresh or frozen berries
    2 cups vanilla greek yogurt
    1/2 teaspoon ground cinnamon
    1/8 teaspoon ground nutmeg
    1/8 teaspoon ground allspice
    1 tablespoon coconut oil
    12 ice cubes

    • Ryan Carmody #

      Hi Mary,

      That smoothie looks great. Two things – it’s rather large, are you drinking this throughout the day or for two meals? Adding in 1/4 to 1/2 an avocado and reducing the sweet fruit a bit would take this smoothie to the next level.


  6. Kiran #

    Hi Ryan,
    Your website is amazing! Thank you so much for sharing this with us. I also appreciate the fact that you respond to all the posts you receive. Amazing :).

    I have recently started on replacing my dinner meal with smoothies. I do oatmeal for breakfast, quinoa/beans/salad for lunch, snacks are yogurt and fruits, and then for dinner I do a fruit and veggie smoothie typically containing the following: 1/2 banana, 1 cup blueberries/2-3 strawberries, 1 cup kale, 1 cup spinach, half an avocado, 1 cup unsweetened almond milk, 1 cup water, 1 teaspoon unsweetened cocoa, and 1 scoop of protein powder (106 calories, 24 g protein, no sugar added).

    I am wondering if you think it’s ok to replace a dinner meal with a smoothie? Also, because I am vegetarian, I like to put in the protein powder, especially after I work out. Does this sound like okay plan to you for weight loss?

    Thanks in advance for your feedback.


    • Ryan Carmody #

      Hi Kiran,

      Thanks for the kind words – my site has been a labor of love :)

      I usually recommend a smoothie for breakfast and two regular meals. Inverting that is perfectly fine. Whatever works best for you.

      Your smoothie is fantastic! My only critique, which shouldn’t come as a surprise if you’ve read other comments on this post, is to add a little coconut oil. Start with ½ and work up 1 tablespoon. Be forewarned, you might have too much energy to get to bed early ;)

      Overall your weight loss plan sounds great. If you do yogurt then I assume you do dairy? Butter, cream, and raw milk are all highly recommended by me :)


      • Kiran #

        That’s great, Ryan! Thanks so much for your tips. I am already a Type A, slightly crazy, insanely chatty kind of girl so I will have to watch my coconut oil consumption ;). Thanks, again.

        Have a great weekend.


  7. Mary D #

    Thanks Ryan,

    I’ll be drinking it for two meals. Should I add 1/2 a cup of fruit instead of 1 cup and 1/2 avocado?

    • Ryan Carmody #

      You’re welcome, Mary. Yes, substitute 1/2 of fruit for 1/4 to 1/2 avocado and drink with a smile on your face :)

  8. Pam #

    Hi, Ryan. My name Is Pam. I have been looking into Green smoothies for weight loss and stumbled onto this recipe, besides the needed addition of coconut oil. Does this sound about right.

    2 cups – spinach
    1 small apple
    1 banana
    1/2 orange
    3/4 silk almond milk.

    I’m in the process of trying to lose 50 pounds, I exercise an 1 1/2 hours, 4-5 days a week
    I was also informed about rotating your green veggies daily. Is that correct?

    • Ryan Carmody #

      Hi Pam,

      Your recipe with the addition of coconut oil is good. To make it great, I would incorporate avocado (1/4 to 1/2) into the mix and reduce the sweet fruit a bit, say 1/2 banana and 1/2 apple. Rotating your greens is a good idea, at the very least weekly. I typically use a head of kale for 3-4 smoothies, then a bunch of spinach for 2-3. You don’t have to use a different green every day.

      Depending on what you’re doing, you may be exercising more than you need to. Dr. Mercola’s exercise philosophy is closely aligned to mine:


  9. Denise W #

    I just started drinking smoothies to lose weight. I followed the recipes – adding greens, fresh fruit, coconut water and sunflower seeds. I drink this for breakfast and then I drink a smoothie for lunch consisting of greek plain yogurt, fresh berries, water. I also drink plenty of water, ice tea throughout the day but I feel so bloated. My stomach is extremely bloated and it looks like I am 6 months pregnant. I think I am gaining water weight. I also feel hungary and jittery. What I have read about drinking weight loss smoothies is that you shouldn’t feel hungary or jittery. There was nothing I read about bloating so I don’t know if there is something else going on with my system because I feel like I am gaining weight, not losing weight. Any thoughts on this or is it my body reacting to this new diet?

    • Ryan Carmody #

      Hi Denise,

      I want to make it clear that I don’t advocate a smoothie diet, but rather a smoothie for breakfast (or another meal) and two regular meals. First thing that comes to mind for feeling hungry and jittery is you’re not eating enough. I also don’t see mention of much fat in your smoothies. Be sure to incorporate plenty of healthy fats into your smoothies and overall diet. The bloating is probably a result of drinking too much liquid. There may also be ingredients in your smoothies that you’re not digesting well. You can try removing ingredients one at a time to identify a culprit.


  10. Michelle #

    Hi Ryan

    I have started drinking smoothies this week which include skimmed milk, greek yoghurt, strawberries, bananas, oats, blueberries sometimes replacing some of the fruits with mango or peaches. I am drinking these for breakfast and alternative days for breakfast and dinner with a balanced lunch or dinner. In order to see weight loss should I remove the regular milk and greek yoghurt and replace with something else like almond milk. As I want the weight loss in my stomach area what would give me the most benefit

    Look forward to your response



    • Ryan Carmody #

      Hi Michelle,

      Keep the Greek yogurt – full-fat is best. Almond, coconut, hemp, and raw milk, or water in place of the regular milk. Cut down on the sweet fruit a bit. Try avocado in place of banana and include 1/2 to 1 tablespoon coconut oil. I’ll be posting an article early next week on good vs. bad fats. Imperative information, IMO, for reaching your ideal weight and experiencing great health.


  11. Holly #

    Hello there,

    I am glad I found your site – super cool!

    I am definitely into making smoothies, and have been consuming them in the mornings which seems to work best with my schedule. I haven’t been adding coconut oil yet; just wondering which type of coconut oil would be the best? There seems to be quite an array.. organic, virgin, etc etc. Thanks!

    • Ryan Carmody #

      Hi Holly,

      I’m glad you found my site too :) That’s a great question about coconut oil. I’ll have to add that info to my article above. For internal consumption including smoothies you want to use an organic virgin coconut oil. I get mine from Tropical Traditions (Gold Label Virgin Coconut Oil) and Mountain Rose Herbs (Virgin Unrefined Coconut Oil).


  12. Kate Sadler #

    Thank you for the awesome tips and recipes. My husband is extremely allergic to coconut, so I can’t use any coconut or coconut product in my smoothies. But I hear a lot of great things about coconut oil. Is there anything comparable?

    • Ryan Carmody #

      Hi Kate,

      There isn’t another fat source quite like coconut oil. However, I would look at using either butter or ghee, both are excellent fat sources in their own right.


  13. Rachelle #

    Hi Ryan,

    You have an awesome site, thanks for providing great information and good recipes. I’ve been doing breakfast smoothies for about two weeks now and am still experimenting with the right balance. My smoothies consists of:

    handful spinach
    1/4 cup blueberries
    1/2 cup or so of mixed berries (usually frozen medley–strawberries, pineapple, mango)
    1 tbsp. honey/vanilla greek yogurt
    water or coconut water
    chia seed gel

    I really don’t measure, just eyeball it. Does this sound okay? Couple other questions – if I have the yogurt as a fat/protein would it be better to substitute that with avocado or coconut oil? Also, I got flax seed to add but don’t have a grinder, should it be ground or do I get the benefits with the seeds? Thanks!

    • Ryan Carmody #

      Hi Rachelle,

      Great to hear you’ve adopted this healthy habit! I eyeball just about everything too. The only time I measure anymore is for the recipes I post on my site.

      Your recipe looks great. You could do a little of both, avocado and coconut oil, or rotate them. If I had to pick one, coconut oil.

      Most blenders pulverize flax seeds pretty well. Either way, the difference in nutrition between blended seeds and ground is negligible.


  14. Brandy #

    Hello Ryan,

    Amazing Website!!! Thank you so much for providing all this fantastic information!! I am currently doing my P90X3 workouts 6x a week. After my workout I need a good Protein Shake within the hour. I am going to consider this my breakfast and would like to incorporate the smoothies to add a boost into my weight loss plan. I would like to purchase the Sun Warrior Powder but before I do, can you still reap the benefits of the smoothies for weight loss with adding a Protein Powder? Also what smoothie of yours do you recommend mixing with this powder (maybe with the chocolate flavour). My Diet is well balanced and I am currently aiming for 1700 calories a day.

    I am a huge fan of Green smoothies and so are my young kids! I know when they see me blending up mine they would like to have some too :-) Do you recommend a good smoothy I can whip up for them while I do mine. (not for weight loss just added nutrition) My son is hightly allergic to peanut and has a slight allergy to egg so I have to be careful with some of the seeds etc I buy.
    Looking forward to hearing from you!

    Thank you in advance!!!!

    • Ryan Carmody #

      Hi Brandy,

      Considering the amount and intensity of your workouts I would actually recommend supplementing with a protein powder. This will not hinder your weight loss efforts. The Sun Warrior chocolate goes well in every smoothie except those will mostly tropical fruit, IMO. If you’re really concerned about the taste, go with the natural or flavorless.

      You might also consider gelatin for added protein. I’ve become a big fan:

      Every smoothie on my site is kid friendly, even the weight loss ones, as long as they like the taste. With kids you typically have to start with a little more sweetness from fruit or sweeteners and gradually decrease the sweetness while also incorporating greens (start with spinach). Have your kids get involved and pick what they think they’d like in their smoothies as long as you only have healthy ingredients on hand. Make it fun for all :)


      • Brandy #

        Thank you so much!!

  15. shalini #


    I have been having smoothie for dinner every night, which consists of 2 banana, 1/2 cup low fat milk and a few berries. is it good or fattening?

    thank you

    • Ryan Carmody #

      Hi Shalini,

      That smoothie is healthier than what most people eat, but not ideal for weight loss. Please see the recipes I posted at the bottom of this article. You’ll want to reduce the sugar and increase the healthy fats!


  16. Liani Thomas Prewitt #

    Hi, Ryan. Great site!

    My problem is finding recipes for smoothies that don’t have berries, to which I am allergic, or bananas, which I don’t like.

    I’ve tried other sites and sought advice, but I just end up with people criticizing me because they feel that there’s no way anyone could be allergic to berries. I’ve always been straight forward with my likes, dislikes, and allergies, but I only receive “armchair doctors” unwanted two-cents and no real help.

    Any suggestions on smoothies? I would be most grateful.

    Thank you. –Li

    • Ryan Carmody #

      Hi Liani,

      While berries do blend well into smoothies they’re certainly not required. The first recipe listed above is still viable without the blueberries:

      – 1 cup water
      – 1/2 medium avocado
      – 1 tablespoon chia seeds or chia seed gel
      – 1/2 tablespoon coconut oil (increase to 1 tablespoon over the course of a week)
      – 1/4 teaspoon cinnamon
      – 1/2 tablespoon honey (optionally use stevia or maple syrup or 1/2 banana to sweeten)

      For any recipe that calls for banana I would substitute with avocado and for those that call for berries, simply exclude, or substitute with an ingredient(s) you prefer.

      Have you ever had an elixir? They’re berry and banana free and quite delicious.


  17. Tara #

    Hi Ryan,

    So glad I’ve found your site, thank you for all the great info, I’ve learned so much! My question is could I substitute unsweetened flaked coconut for the coconut oil? I ask because I happen to be have a lot of it right now.

    Take care,

    • Ryan Carmody #

      Hi Tara,

      I’m glad you found my site too :) Sure you can substitute unsweetened flaked coconut for coconut oil. The flaked coconut doesn’t have quite as much healthy fat, but it’s still a viable option.


  18. Susan #

    Hi Ryan!

    I am Susan i have been struggling with weight loss my whole life and have been dieting FOREVER, I have a friend who has lost over 70lbs by changing her eating habits and substituting one of her meals with smoothie, so she got me into doing this and after investigating I found your website and I love how you broke everything down and explained it, I am starting tomorrow with this new life style; but I do have a question: what’s your intake or thoughts on snacking between meals?


    • Ryan Carmody #

      Hi Susan,

      Great question. Personally, I try to consume enough nutrient dense food at every meal to eliminate cravings and the need to snack in between meals. I also consume a high fat diet, which support this. That said, I do snack occasionally. I love good food, and chocolate :), and often eat something in between meals to satiate my sweet tooth.

      Snacking to satisfy genuine hunger pangs is another thing. If this is the norm it’s a sign you’re not consuming enough calories, usually not enough from healthy fat. If you’re going to snack, just make sure it’s healthy.

      Gook luck on your journey to achieving your ideal weight!


  19. Bernita #

    Hi, Ryan I’m new to this will start drinking smoothies to replace 2 meals breakfast and dinner I drive around in a car for a living I find myself snacking the whole time I’m there then go home eat and go to bed do you think replacing dinner with a smoothie will help me with losing these pounds I packed on.

    • Ryan Carmody #

      Hi Bernita,

      I recommend replacing one meal with a smoothie, but in your case you could replace both breakfast and dinner with a smoothie. Two caveats. Ensure your smoothies are nutrient dense and contain enough healthy fats and view this as a short term thing, not something you’ll do forever, two smoothies a day that is.


  20. Cindy #

    Hi Ryan,

    I am still in the experimental stage of making smoothies, below is what I have been having every morning please can you tell me if this is sufficient or if I need to add or take away anything.
    1 tsp Psyllium Husk
    2 med Spinach leaves
    1/2 tsp Maca Gold
    1/2 tsp Spirulina
    1 tsp Chia seeds
    1 tsp Lecithin
    1 TBLs flax seed oil
    1 cup filtered water
    1 med banana

    I initially lost 20kg’s (over a 2year period) on the Jon Gabriel weight management, which I was very proud of BUT typical woman I wanted to loose more and did the HCG diet and lost 8kg’s in 6weeks BUT once I came off the diet I had cravings from hell and a year later I’m still battling to get my head into the right state of mind. I’m gorging 24/7 and need help desperately. In the mean time I have put on 18kg’s from the initial 28kg’s that I lost.
    Any suggestions from you would be most greatful.
    Kind Regards, Cindy.

    • Ryan Carmody #

      Hi Cindy,

      That smoothie recipe looks good except for the lecithin. What kind are you using? I’m not a fan of isolated substances like that.

      From an overall dietary standpoint I can only speak to what I’ve written about above. A “real” diet. One based on traditional foods, those that our great grandparents consumed, and in many cases our species has consumed for hundreds and even thousands of years. I’m referring to this definition of diet: “the kinds of food that a person, animal, or community habitually eats.” Not: “special course of food to which one restricts oneself, either to lose weight or for medical reasons.” This diet is based on the work of Weston A. Price and what I personally consume and advocate. For more information, see WAPF Dietary Guidelines.


  21. Mel #

    Hi this is a great website. I have been doing smoothies for two weeks now and have lost 5lbs. my goal is to loose about 18lbs. I love the fruit and green smoothies, I also use green tea in with my smoothies, but now after reading your comments I will add coconut oil.

    • Ryan Carmody #

      Thanks, Mel. Nice work shedding 5lbs in two weeks. 18lbs should be a piece of cake. Enjoy the coconut oil.

  22. Mayra #

    Hi Ryan!
    I’m going to start doing this weight loss smoothies. Im thinking about starting by replacing breakfast and dinner and have a nutritios lunch.

    I was wondering if you could recommend something to replace the greek yogurt? Could I use something like soy milk or something similar?

    Thank you x

    • Ryan Carmody #

      Hi Mayra,

      Any yogurt will do, unless you’re avoiding dairy. If that’s the case, try a coconut yogurt. Or just exclude yogurt from your smoothies.

      Good luck reaching your ideal weight!


      • Mayra #


        Do you think is okay to add a spoon of maca, cañihua (both powder) and grounded flaxseeds?
        I dont wanna over do it :D I have read the nutrional content of those and it seems like it could be a good idea.
        Im not adding dairy, id rather stick to water and green tea.

        Thank you so much for your advice xx

        • Ryan Carmody #

          Hi Mayra,

          Adding maca, cañihua, and ground flaxseeds is perfectly fine and takes your smoothie to the next level of nutrition :)


  23. Karen Newby #

    Love this site! Great info

    • Ryan Carmody #

      Thanks, Karen :)

  24. Tricia #

    Ryan what do you think of using Agave for sweetener? Thanks.

    • Tricia #

      I actually take my question back as I found an article you posted about the disadvantages of Agave. Guess we will stop using that and move towards the Stevia. Thanks

  25. Nancy #

    Hi Ryan, I’m 53 years old and I’m 50lbs over weight and need to lose the weight, would it be good to start with the detox smoothies or just start with the weight lose smoothies?

    • Ryan Carmody #

      Hi Nancy,

      Go ahead and get started with the weight loss smoothies.


  26. Stephanie #

    Hello Ryan,
    I just started making the weight loss smoothie. I was wondering if it is okay to incorporate kale,spinach or chard to the smoothie?
    How about flaxseed?

    • Ryan Carmody #

      Hi Stephanie,

      Absolutely! Incorporating one or more of those leafy greens is great, flaxseeds too.


      • Stephanie #

        Thanks Ryan.
        Your smoothie recipes are very easy to make. How much of greens and flaxseed is an ideal amount to add to the smoothie?

        • Ryan Carmody #

          Anywhere from 1/2 cup to two cups of greens. Depends on your tolerance for bitterness and overall smoothie size. Flax seeds, about 1 tablespoon is good. Cheers!

          • Stephanie #

            You mentioned to use Stevia as an option to add sweetness to the smoothies, I recently purchased Stevia Extract from my local Trader Joe’s is this good to use? If not, what brand would you recommend.

            • Ryan Carmody #

              Yes, Trader Joe’s is a good one. I prefer the stevia herb (green powder) from Mountain Rose Herbs, which isn’t as strong as the white stevia granules or extracts. For the latter, I’ve had success with Now Foods stevia.

  27. Christina #

    I have changed my diet drastically in the last month due to my triglyceride levels being severely high. They are supposed to be under 150 and my fasting # is 797. I try to eat a very balanced, heart healthy diet now and am interested in doing the smoothie thing daily. I like to know I’m getting a lot of superfoods in, along with Omegas and such. With my health situation, I am supposed to limit sugars and certain things (coconut oil being one of the no-no’s). How could I go about substituting to fit my dietary needs?

    • Ryan Carmody #

      Hi Christina,

      I like to hear that you’ve altered your diet to improve your health. Limiting sugar is definitely a good thing. As far as avoiding coconut oil and other things and what to replace them with, I can’t speak to that without knowing your entire situation. A medical professional is probably a better person to consult with.


  28. Farzana #

    I will definitely by trying some or all of these smoothie recipes ! Thanks for sharing ! Question: which stevevia drops or in powder form do you recommend. I purchased one not long ago and I cannot consume this !! NASTY bitter taste. ! YUK!!

    • Ryan Carmody #

      Hi Farzana,

      I prefer the stevia herb (green powder) from Mountain Rose Herbs, which isn’t as strong as the white stevia granules or extracts. For the latter, I prefer Now Foods stevia. Enjoy the smoothies!


  29. CONFUSED #

    Hello all,

    So I have a bit of a different kind of question…basically I started a biggest loser challenge at work almost 90 days ago… I have lost 29 lbs. with a ton of exercise and watching what I eat at all times, but my question is I have a co-worker, who is competing against me, and who literally dropped 21 lbs last week! I witnessed the weigh-in and couldn’t believe it, as this seemed not humanly possible, but it happened. I have worked hard all through this challenge and am frustrated at the last week she managed to drop that much weight. She claims it was all from a smoothie diet ( 7 days ONLY ) – She was at a 7.03% body fat loss last week, and this week managed to rank in at 23% loss! How is this even possible, and will it backfire? I’m so confused.

    • Ryan Carmody #

      Hey Confused,

      The article below provides insight into how your co-worker dropped 21lbs in one week. “Anyone commencing a reduced calorie diet will demonstrate an appreciable loss of weight, but this is not a loss of actual body fat, but a loss of phantom weight related to the much smaller intake of foods and fluids.” A smoothie diet is almost always a reduced calorie diet.


  30. kat #

    Hi Ryan,

    Awesome I’m gonna start the smoothies once I get me a blender. I need to lse 30/40kgs will let you know after a month. I will look for a blender today.


    • Ryan Carmody #

      Sounds great, Kat! Can’t wait to hear how much weight you’ve lost…

  31. Mrs. Alexandria Clement #

    hello, from Alabama usa. My husband and I are ready to start a family. I have started blending blueberries and strawberries today. I want to do a detox on my body. Unfortunatley we suffered a miscarriage a year ago. my doc cleared me last week to start again. The only problem is that i have to take progesterone and clopid fertilty meds. I am hoping a fruit smoothy diet will help my chances. I have been cooking a long time with extra virgin coconut iol. so I have a big jar of it. If you can think of any other special fruits that help with hormones or helping to get the body ready to be pregnant please let me know. I have also started taking folic acid. thank you foryour site. i learned so much. sory about the typing i burnt my hand pretty bad my apologies thanks again

    • Ryan Carmody #

      Hello Mrs. Alexandria Clement from Alabama,

      Smoothies can certainly help, but your overall diet is much more important, IMO. The dietary guidelines of the Weston A. Price Foundation (WAPF) mentioned above are based on traditional diets of indigenous people who went to great lengths to procure the most nutrient dense foods for women bearing children. Raising healthy children was and is (for the remaining indigenous people) their primary goal in life. I recommend locating the nearest WAPF chapter and reading up on the diet.


  32. Marley #

    Can you tell me your thoughts on adding a small amount of natural peanut butter to smoothies?

    • Ryan Carmody #

      Hi Marley,

      Adding natural, or preferably organic, peanut butter to smoothies is a great way to boost the protein and improve the taste. I approve :)


  33. LisaB #

    Hi Ryan

    I just started having smoothies for breakfast about 10 days ago to try lose weight and be a bit more healthy but I fear I’m using the wrong ingredients. Here’s a recipe that I typically use:

    1 banana
    handful of frozen raspberries
    1/2 cup of orange juice
    2 or 3 table spoons of natural low fat yogurt

    Sometimes I add a small handful of baby spinach

    Any advise would be greatly appreciated

    • Ryan Carmody #

      Hi LisaB,

      To take your smoothie to the next level I recommend replacing the banana with 1/2 avocado, the orange juice with water (the occasional fresh-pressed juice is fine), and adding a dash of cinnamon. Adding a little, 1/2 tablespoon, of coconut oil is also an option. Also, opt for a full-fat yogurt.


  34. Dolores #

    Ryan, am on day 5 of the Green Smoothie Diet. I have 1 for breakfast and lunch and a sensible dinner…and I have honestly lost 7 pounds already, is that too fast? I haven’t even started working out yet. This is my typical day of meals: Morning I have a detox tea around 8am and then I have a green smoothie at 10am A Berry Peach, 2 handfuls of Kale, 1 handful of spinach, 2 cups water, 2 apples peeled, 1 1/2 cup frozen peaches, 1 1/2cups frozen mixed berries, 2 packets Stevia and lastly 2 tablespoons of grounded flaxseed. For dinner I would either grill salmon or tilapia or chicken with spring mix salad and I use a vinegar and virgin oil for dressing. My friends are concerned that I’m losing too much weight too fast, but I have more energy, am sleeping much better and I really don’t feel hungry. Oh and I also snack throughout the day with carrots, celery and handful of assorted nuts with sea salt. Should I change anything? Am I losing weight to fast?

    Thanks Ryan in advance,
    Dolores Rios

    • Ryan Carmody #

      Hi Dolores,

      7 pounds in 5 days isn’t that fast considering the type of weight you’re losing – mainly water and fluids. The article below provides insight into this. “Anyone commencing a reduced calorie diet will demonstrate an appreciable loss of weight, but this is not a loss of actual body fat, but a loss of phantom weight related to the much smaller intake of foods and fluids.” Your green smoothie diet seems to fit this bill.

      As my article states above, I’m not a fan of smoothie diets. What you’re doing isn’t terrible, but it’s not sustainable long term. Most people who adopt a smoothie diet lose weight, but when they go off the the diet they usually gain that weight back and them some. Think long term :)


  35. hi Ryan!

    TY for sharing such a wealth of knowledge and for your dedication to health living. I just tried the “Ryan’s Ideal Weight Loss Smoothie”…YUMMY!! I added spinach and fresh ground flax seed as well as opted for coconut instead of plain water and stevia since I am newly diagnosed diabetic. I really enjoyed the taste I hope my body tolerates this I will know in 2 hours, but 30 min later I feel great and the taste is awesome, fresh creamy, refreshing green flavor- realy delish!

    Ty again for sharing!!
    Leesy :-)

    • Ryan Carmody #

      Spinach, ground flax seed, coconut water, and stevia, very nice Leesy! Hopefully after two hours your body is still feeling great :)

      • You bet, my blood didn’t spike, I felt amazing clear up to dinner time. As a matter of fact I shared you recipe with 2 of my friends yesterday and they LOVED it, as a matter of fact one of the mommy’s 6 yr old and 2 yr old drank the last of her glass and asked me to make more!!

        Ty again for sharing Ryan! This will be a great and delicious way to start my day and hopefully help me on my weight loss journey along with better food choices and exercise!!

  36. George #

    I’m curious about protein powders.
    In your article, you state that we should not use protein powder, and that natural food sources are the right way to go.
    With that in mind, what is your opinion on all-natural, plant based protein powders?

    Garden Of Life’s “Raw Fit” is completely vegan, non-gmo and mostly organic. It’s a mix of strictly plant based proteins and other, all natural, vital nutrients.

    Nature’s Way makes a protein powder from pea protein, and it has healthy fats from from nuts and seeds, and their all natural “Alive” multivitamin supplement. It’s sort of like an all-natural alternative to Slim Fast.

    I think both of those powders mix great with blueberries, spring mix and cold coffee.

    Once, i mixed a full serving of each with spring mix, cold coffee and mixed berries in my blender bottle. It was under 450 calories, full of all natural, plant based vitamins, minerals, healthy fats, fiber & protein, and it was so filling that it got me through breakfast and lunch (I wake up at 6 A.M. and I don’t eat dinner until 6 P.M.).

    With all this in mind, is there any particular reason that I should stop using these products?

    Thanks in advance for your advice.

    • George #

      Oops. Sorry. I just went through the comments section, and realise, you’ve already (basically) covered this.

      • Ryan Carmody #

        Hey George,

        No worries. Your comment made me realize I should elaborate on what I wrote about protein powders above because it’s probably tripped up others as well. Keep using both of those fantastic protein powders. What I meant to get across is that a protein powder isn’t mandatory for weight loss smoothies. For those like yourself that thrive on added protein, go for it!


        • George #


          Thanks for clearing that up, man.

  37. Mia #

    Hi Ryan,

    Come across your website looking up weightless smoothies and love everything you have put up! I am 5ft, 115lb, size 6 – BUT, I have a large belly. Not your usual bloated looking one, mine hangs like lady’s do after pregnancy & with my height and size, it is really depressing.

    I always substitute breakfast with a shake, but is it worth doing lunch also? And what is best to help with losing belly as well as over all in the hard to nudge places? My Breakfast smoothie includes at the moment banana, strawberry, oats, 100ml milk & ice. Is there anything else I should be adding to help with my weigh loss process?


    • Ryan Carmody #

      Hi Mia,

      I advise a smoothie for breakfast and regular meals for lunch and dinner. Your breakfast smoothie isn’t bad, but could definitely be improved upon. Please see the recipes above. Your overall diet and lifestyle contribute heavily to your weight – see my thoughts on those above as well. If there’s one thing you can do to lose weight around your belly, it’s drastically reduce the amount of sugar you consume.


  38. Elaine #

    Hi Ryan! :)
    Thanks for this wonderful website. I’m kind of new to smoothies and this source has explained me so much and in such an organized way! Thanks for that :) I was wondering, do you have more weight loss smoothie recipes I can use to vary from these 4 you share with us in this post? I’m planning to replace the breakfast meal with a smoothie and was wondering if you had more. I’m not ready yet to create my own recipes at all! :)

    • Ryan Carmody #

      Hi Elaine,

      Nice to hear you’re finding my site informative and useful :) I don’t have any other recipes specifically tagged as weight loss. However, if you stick to the guidelines or template of a weight loss smoothie (low sugar, moderate amount of healthy fat) you can find other recipes on my site that fit the bill and easily (you can do it!) create your own. Start with the recipes above and make slight updates to suite your preferences.


      • Elaine #

        Thank u so much for the reply! :D I’ll do so.

  39. kate #

    Hi Ryan, i’ve being smoothies this week and have piled on the kilos as i’ve been putting half vegies half fruit so looking at your site definetly going to replace the fruit with just a few berries and avocado. I just love bananas for the sweetness….what do u suggest for a little bit sweet….that’s not to high in sugar. thank you

    • Ryan Carmody #

      Hi Kate,

      I recommend a little honey, maple syrup, or stevia to sweeten. 1/2 a banana is fine too. Over time your taste buds should shift to where you don’t need as much sweetness.


  40. esther #

    someone sent me this smoothie recipe
    is this okay?

    1 cup of fresh mango cut into little cubes. Make sure you peel the mango.
    1 cup of crushed ice
    1/2 cup skim milk
    1/2 cup freshly squeezed orange juice
    1 teaspoon of honey
    1/2 a lime or lemon

    • Ryan Carmody #

      Hi Esther,

      That recipe is “okay”. It can definitely be improved upon. First, ditch the skim milk and orange juice in favor of water or green tea. Second, add avocado and/or coconut oil for some healthy fat.


  41. Cheryl #

    Amazing website! There’s so much helpful information that I’ve been reading and following links for nearly 12 hours!! Feels like I got sucked down a rabbit hole… but SO beneficial and thorough. Thank you so much for your dedication to sharing all this information to help others.

    Looking forward to your newsletters. How often do you do them?

    Thanks again!


    • Ryan Carmody #

      Hi Cheryl,

      Thanks! Great to hear you’re finding my content helpful and beneficial. Feedback like yours makes this all worthwhile :)

      My newsletter is sent weekly for the first 10 weeks, then bi-weekly.


  42. Stephanie #

    Hello Ryan,
    I have made many of the smoothies you have on the website. I tend to rotate every week. I started an exercise regime and was wondering with smoothies you recommend for recovery. I tend to exercise late in the evening so I’m not sure if a smoothie before bed time is appropriate. I have been doing the superfood smoothies, but like I mentioned not sure if 9pm is too late for smoothies.
    Appreciate any suggestions you have.

    • Ryan Carmody #

      Hi Stephanie,

      If you’re working out that late I recommend a smaller, more nutrient dense smoothie. Something like:

      1/2 cup water or milk of choice (raw milk is ideal)
      1/3 avocado
      1/3 cup Greek yogurt
      1/2 frozen blueberries
      A dash of sea salt
      Protein powder (optional – if looking to add muscle mass)

      How does that sound?


      • Stephanie #

        Looks good, I will try that.
        Thank you

  43. Daraen #

    Hi Ryan,
    I am new to smoothies and looking to drink one for breakfast. My goal is to lose between 5-10 lbs. I work out 4 days a week (30 minutes cardio and the remaining alternating muscle groups). The challenge is I only like fruit smoothies so I’m having a hard time finding a recipe that doesn’t have too much sugar. I’d like to try a protein powder but don’t want to bulk up either. I’m starting with a basic recipe of frozen berries and greek yogurt. Any suggestions for additions to this?
    Thanks so much for your help! I’m enjoying this site.

    • Ryan Carmody #

      Hi Daraen,

      Fruit smoothies are just fine if you stick to berries and avocado. Incorporating too much sweet fruit is where you get into trouble. Try adding either coconut oil or avocado, chia seeds, and a dash of sea salt to the berries and Greek yogurt for a more complete smoothie.


  44. Dancy #

    Hey Ryan, I was just wondering what your thoughts were on pre-made smoothies. I always seem to cut my mornings short so I would it be okay to make my smoothies the night before and store them in the fridge or freezer. If so then what is the shelf life for them in fridge and freezer? Comments/concerns?

    Thanks, Dancy

    • Ryan Carmody #

      Hi Dancy,

      Making your smoothie the night before is as great idea. Smoothies keep for about 24 hours refrigerated and a couple weeks frozen. The only concern is change in consistency, but that’s typically only an issue when freezing and thawing.


  45. Chris Casson #

    What happens to the value of the ingredients after 24 hours?

    • Ryan Carmody #

      Hi Chris,

      They start to degrade. You want to consume a smoothie within a couple or hours, refrigerate and consume within about 24 hours, or freeze where it will last a couple of weeks or longer.


  46. Chris Casson #

    Someone from a smoothie shop said to me that if I added yogurt to my smoothie it would negatively effect the value of the nutrients in the smoothie. Any thoughts as to why they might think that?

    • Ryan Carmody #

      I can only speculate as to why someone would say that, Chris. If you’re adding a high quality yogurt to your smoothies it’s only going to boost the nutrition.

  47. Colleen #

    Hey Ryan, I want to share my smoothie recipe with you to see if you have any suggestions to increase weight loss.
    -about a cup of water
    -tablespoon of chia seeds
    -tablespoon coconut oil
    -handful of mixed greens (kale, spinach, and chard)
    -half a banana
    -small handful frozen pineapple
    -small handful frozen mixed berrys

    • Ryan Carmody #

      Hey Colleen,

      That smoothie is perfect for weight loss. The only thing you might try is substituting about 1/3 avocado for the banana.


  48. Cathy Collins #

    Can’t wait to lose the weight with your smoothies recipes thanks

    • Ryan Carmody #

      You’re welcome, Cathy. Good luck!

  49. Andrea #

    Hi yea, just stumbled across your page here. I’ve been making smoothies for myself and the kids in the morning. Can you have a look at my ingredients and see if it’s high calorie and what to leave in or change!

    1 BANANA
    red currents
    2 scoops of oat flakes
    Dash of orange juice
    frozen yogurt

    • Ryan Carmody #

      Hi Andrea,

      Overall your recipe is pretty good. Red currants are a nice touch, I recently picked some up from the farmer’s market. The only questionable ingredient is the frozen yogurt. Some are loaded with sugar and other unhealthy stuff. If it’s organic, then you’re fine. The one suggestion I have is substituting 1/2 avocado for the banana to reduce the sugar and increase the healthy fats. 1/2 tablespoon of coconut oil would also be a nice healthy addition to your recipe.


  50. Maresa #

    Hi Ryan,
    I’ve read through the questions and comments and I’m so excited about trying smoothies now. I have a recipe and I would like to know if it’s a good one to help me lose weight.


    1. 3 kiwi, peeled

    2. 1 Mango, about 1 1/2 cups peeled and chopped

    3. 1/2 cup pineapple chunks

    4. 1/2 cup sliced peaches

    5. 1 teaspoon minced ginger

    6. 8 scoops of greens powder, or about 1/2 cup of Kale and Spinach

    7. 1 Small Banana

    8. 1 Celery stalk(with leaves)

    9. 1 Green Apple(Granny) or Green Pear

    10 . 1 cup of ice

    11. 1/2 cup 100% Grape or Blueberry juice

    12. 1/2 cup Raw Quaker oats

    • Ryan Carmody #

      Hi Maresa,

      Your recipe isn’t bad, but a little high on the sugary fruit. Can you use 1/2 avocado instead of the banana and only do 1/2 cup pineapple or peach? I’d also reduce the amount of mango to 1/2 cup and only use 1 kiwi – unless this is for more than one serving. Lastly, add a little coconut oil – start with 1 teaspoon and work up to 1 tablespoon.


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