A dietitian’s #1 protein-rich smoothie recipe for weight loss

Craving a smoothie that won’t derail your weight loss goals? We have created a thick, creamy and berry-rich smoothie recipe that contains a lot of protein. This recipe contains just a handful of ingredients you probably already have stocked in your kitchen: milk, yogurt, berries, and chia seeds. In addition, each serving contains a whopping 38 grams of protein!

Protein is important in any healthy diet and offers countless benefits for weight loss. It suppresses appetite, curbs cravings and promotes satiety, keeping you fuller for longer. The two protein stars in this recipe are Greek yogurt and dairy milk.

This recipe also includes a trio of berries — blueberries, raspberries and blackberries — that are among the most fiber-rich fruits. Berries can help you reach your daily fiber goals, which plays a role in weight loss; Plus, they taste naturally sweet, which can whet your appetite when you’re in search of something sweet.

When all the ingredients are swirled together, you won’t believe that this smoothie is both good for you and supports weight loss.

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Triple berry smoothie with high protein content

Makes 1 serving

Nutrition (per serving):
Calories: 417
Fat: 9 g (Saturated fat: 1 g)
Sodium: 217 mg
Carbohydrates: 49 g (fibre: 14 g, sugar: 32 g)
Protein: 38 g

Ingredients

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

How to do it

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

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Why this high-protein smoothie is beneficial for weight loss

Protein and weight loss go hand in hand, and this smoothie is stacked with plenty of it, totaling 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?

Dairy protein supports fat loss and muscle building

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

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High-volume ingredients keep you satisfied

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

Fiber-filled ingredients control appetite

Another important contributor to weight loss is fiber, and this smoothie is loaded with it. In fact, it packs 14 grams, putting you over halfway toward reaching your fiber goals for the day. Both the berries and chia seeds in this recipe are excellent sources of dietary fiber. Fiber moves slowly through your digestive tract, promotes feelings of satietyand can reduce one’s appetite. Chia seeds also add 8 grams of fiber per 2 tablespoons and are virtually tasteless, so picky eaters won’t even notice them.6254a4d1642c605c54bf1cab17d50f1e

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