It’s no secret that there are a ton of fad diets out there these days. It seems like everywhere you turn there’s a new diet program promising you dramatic weight loss with minimal effort. However, the basic principle of weight loss are actually quite simple and has been the same forever — you need to be in a caloric deficit. So long as you are consuming fewer calories than you’re burning, you will lose weight. Unfortunately, staying in a caloric deficit for extended periods of times can definitely take a toll on most people. With that being the case, it’s important to ensure that the calories you are consuming are as nutrient-dense as possible. That’s exactly what makes this family-approved blueberry smoothie for weight loss recipe so great. All of the ingredients used in this smoothie are incredibly nutrient-dense and satisfying in order to help make your weight loss efforts as smooth as possible.
An Incredibly Delicious & Nutritious Weight Loss Option
While most of the smoothie recipes that we’ve shared use either water, milk, or almond milk for their liquid base, this recipe features a notable exception. You’ll be using ¾ cup of brewed and chilled green tea instead. By using green tea as your liquid base you’ll immediately get this smoothie off to a great start by adding a solid amount of antioxidants into the mix. In fact, the catechin antioxidants found in green tea have been found to have some beneficial effects when it comes to both weight loss and weight management. (1) In addition, the minor caffeine content in the green tea may help to suppress your appetite as well, helping you to stick to your caloric deficit goals.
Speaking of antioxidants, you’ll also be adding ½ of a single small banana that’s been frozen. Bananas are a surprisingly solid source of antioxidants that also provide several essential nutrients to this recipe such as vitamin B, potassium, and fiber. Along with the banana and green tea, you’ll also be getting a ton of antioxidants thanks to the cup of frozen blueberries added in. Blueberries are a well known source of vitamin C and antioxidants and they’ve even been shown to help improve insulin resistance, helping to reduce your risk of developing type 2 diabetes, obesity, and heart disease. (2)
Keeping up with your nutrient-dense ingredient additions, you’ll be adding two great types of nutritional powerhouse seeds into your smoothie — chia seeds and pumpkin seeds. Both types of seeds provide a ton of essential nutrients to the recipe, especially when it comes to healthy fats. Pumpkin seeds add a balanced mix of saturated, polyunsaturated, and monounsaturated fats into the mix while chia seeds are a fantastic source of omega-3 essential fatty acids. Not only that, but studies have found that chia seed added yogurt is excellent for reducing short-term food intake and increasing satiety, helping you to feel full for longer after meals. (3)
The reason I mention that is because you’ll also be adding ½ cup of plain Greek yogurt in with this recipe. Not only does it have synergy with the chia seeds for making this an incredibly satisfying meal option, but it’s also a great source of protein as well. And last but not least you’ll also be mixing in a bit of cinnamon and honey to add that last bit of extra flavor to the smoothie that takes it from ‘good’ to ‘oh so yummy’. Weight loss drinks have never tasted this good!
Blueberry Smoothie for Weight Loss (Quick and Easy)
- Prep Time: 5 minutes
- Total Time: 5 minutes
- Yield: 1 1x
¾ cup brewed and chilled green tea
½ cup plain Greek yogurt
1 cup frozen blueberries
1 tbsp chia seeds
½ small ripe banana, sliced and frozen
1 tbsp pumpkin seeds
¼ tsp cinnamon
1 tbsp honey or to taste
½ to 1 cup ice
- Place all the ingredients in a blender and blend until smooth.
- Serve immediately.