Berry smoothies are a great way to start your day. Strawberries, blueberries and other members of the berry family are packed to the brim with healthy nutrients such as flavanols. But new research suggests that if you use some common smoothie ingredients alongside them, you may have been unknowingly depriving yourself of all the benefits on offer. 

A new study published in the Royal Society of Chemistry’s journal Food And Function by researchers at the University of California suggests that using ingredients which contain polyphenol oxidase—an enzyme commonly found in fresh produce that is responsible for turning some fruits and vegetables brown when you slice them—can significantly limit the absorption of flavanols in the body. 

That’s not good news because flavanols are highly beneficial for your health. These powerful antioxidants have been found to help improve brain function and lower blood pressure. In fact, the US industry body, the Academy of Nutrition and Dietetics issued a guideline in 2022 which recommended that everyone should try to consume 400 to 600 milligrams of flavanols a day (190g of blueberries contain 10 milligrams).

In the study, healthy male participants were instructed to drink one of two smoothies: one made with just a banana and the other made with berries, alongside a capsule containing flavanols only. Researchers analyzed their blood and urine samples, and found that participants who drank the banana smoothie had almost 84% lower levels of flavanols in their body than the berry group. Such a significant drop cannot be entirely ascribed to chance or measurement error.   

It’s a small and preliminary study, and more research is needed to understand the complex interactions of different nutrients in the human body. However, the researchers noted that it’s a clear indication that we may need to rethink how we make our smoothies. 

To reap all the health benefits from flavanol-rich fruits and vegetables, you may wish to consider mixing them with ingredients that are low in polyphenol oxidase, which includes yogurts, oranges, mangoes and pineapples. 

At the same time, you shouldn’t be ditching smoothies with fruit and vegetables high in the enzyme. Bananas and apples remain great smoothie ingredients with their own unique health benefits to offer. They contain many essential vitamins and antioxidants, and are particularly rich in fiber that feeds healthy gut bacteria.

There are a lot of complicated and expensive supplements available these days, and the magical results they promise mean that you might assume that all elites are chugging down all manner of advanced nutritional beverages every time they break a sweat.

It was, therefore, refreshing to learn that Laura Muir – winner of the 1,500m at the European Championships and top medal prospect for the 2020 Olympics – makes her own recovery smoothie, and that it contains just four ingredients that can be bought in any supermarket. Even the really small ones at petrol stations.

“I often make my own smoothie,” Muir told Coach at the launch of the Nike Joyride running shoe. “It’s just semi-skimmed milk, a bit of Greek yogurt, honey and a banana. Or sometimes I use berries instead of a banana. I just shove it all in a NutriBullet.”

In terms of amounts, Muir does it by eye – basically if your blender is overflowing you’ve probably put too much in. It’s a tricky recipe to get wrong. And as for when she uses it, Muir saves the shake for the tough runs on her training plan.

“I would use this after any big session,” says Muir. “Usually I do track sessions on Monday and Wednesday, then a hilly grass session on Saturday. I have the smoothie straight afterwards, or even sometimes during my warm-down.”

See related

•  The Best Smoothie Recipes
• Team GB Star Laura Muir’s Top Running Tip
• The Best Smoothie Makers

So there you go. You can make your own elite-level recovery drink for your running in under a minute using any blender and a bunch of cheap ingredients that you may well have in your kitchen already. We’re not promising that it will spur you on to set national records and win all the golds that Muir has amassed, but if your body is getting the nutrients it needs to adapt and improve after your hard training runs, it might well help you shave a few seconds off that parkrun PB.

One of the other key parts of Muir’s recovery routine is similarly low-tech, but this time is undoubtedly less enjoyable to replicate.

“I usually ice a lot of the time as well,” says Muir. “I do a ten-minute ice bath, quite often just a bucket to my knee. I have my own bucket I cart around everywhere. I fill it full of ice and do that for ten minutes.”

We’ll stick to the smoothie for now.

Smoothie bowls are a great choice for breakfast for two main reasons. One is that you can pack them full of healthy fruit, then top them off with more healthy fruit. The other is that they look absolutely dynamite on Instagram, if that’s something you’re concerned about.

On both counts, the key to their success is using the right ingredients – and then to really ensure social media success, you need to work on your topping arrangements. Arranging nuts and berries into symmetrical lines is a popular choice, but don’t be afraid to aim for something more original.

This recipe from the coconut connoisseurs at Vita Coco uses plenty of berries to create a picture-perfect pink hue, and then provides an extra portion of your five-a-day by adding more berries on top. Remember that the smoothie itself can only count as one portion no matter how many berries you cram in your blender, so adding some whole fruit to the topping is a smart idea.

The recipe conveniently uses frozen fruit, which is a helpful reminder that having a freezer full of berries and bananas to throw in your blender means you’re never more than 30 seconds away from a healthy and delicious smoothie.

Walnuts are used as a topping in the recipe, providing a handy protein hit along with healthy unsaturated fats and other vitamins and minerals. Feel free to sub in your nut of choice, though, and also consider some seeds as another great way to boost the benefits of your breakfast.

Ingredients (serves one)

Smoothie bowl base

• 65g frozen raspberries
• 50g frozen blueberries
• 1 frozen banana, chopped
• 250ml coconut milk
• 1tsp coconut oil

See related

• Start Your Day With This Smoothie Bowl Recipe And Breeze Past Your Five-A-Day
• The Best Smoothie Recipes
• The Best Smoothie Makers

Topping

• Crushed walnuts
• Desiccated coconut
• Fresh blueberries
• Fresh raspberries

Method

• Blend the base ingredients in a blender until smooth. Add more milk or frozen berries as required until you get a thick consistency.
• Transfer the smoothie into a bowl and add your choice of toppings. We’ve gone for walnuts, coconut, blueberries and raspberries. Extra points for interesting designs. Eat immediately, as if you’ll be able to resist.

Maca and matcha are two ingredients that have become common in shop-bought smoothies owing to the nutritional benefits they bring, but if you stick to home-made smoothies you might not yet have dabbled with them.

If that’s simply because you don’t have a good recipe to uses them, then we’ve got good news: this healthy smoothie recipe from cookbook The Cycling Chef by Alan Murchison includes both maca and matcha powder.

In case you’re unfamiliar with the ingredients, matcha is a powder made from green tea leaves – so it’s rich in antioxidants – and can be found in supermarkets these days. Murchison says it boosts metabolism, mood and your ability to concentrate. Maca powder is a little harder to find on the high street, though you can get it on Amazon easily. Maca is a Peruvian vegetable, the root of which is ground up to create the powder, which is a great vegan-friendly source of iron and is also high in several other vitamins and minerals including calcium, potassium and B3 (niacin).

Matcha tea is an acquired taste and a bit of a faff to make, so throwing it in a smoothie is a simpler way to try it – plus you get the added bonus of its strong colour turning your smoothie a delightful shade of green. That’s enhanced further by the spinach in this recipe, which also contains dates, a banana and flaxseeds to throw even more vitamins and minerals into the mix.

Murchison has also shared this smoothie bowl recipe, and we have more of the best smoothie recipes if you want to put your blender to good use.

Ingredients (serves one)

• 250ml almond milk
• 2tsp maca powder
• 1tsp matcha powder
• 1tsp flaxseeds
• Pinch of cinnamon
• 2 Medjool dates
• 1 ripe banana, peeled
• Handful of spinach
• 1tbsp almond butter
• Handful of ice

Method

• Simply place all the ingredients apart from the ice in a smoothie machine or blender and blitz until smooth.
• Serve with ice and enjoy ASAP.

Nutrition per serving

Calories 478
Carbohydrates 88g
-of which sugars 59g
Fat 13g
Protein 13g
Sodium 25mg

If you’re looking to eat at least five portions of fruit and vegetables a day, and you absolutely should be looking to do that, then you need to start things off on the right foot. All too many of us opt for cereal and a coffee, or a couple of slices of toast, and leave our five-a-day tally stuck at zero until lunch, forcing you to play catch-up later in the day.

A glass of orange juice is a good place to start, plus a handful of raisins in your cereal. Or you can really go for it and make this smoothie bowl recipe from The Cycling Chef by Alan Murchison. The Cycling Chef contains 65 healthy for meals and snacks designed to fuel a keen cyclist, and all its recipes are easy to prepare and use ingredients you can find in a standard supermarket. Murchison was also good enough to share advice on how to fuel for a 100-mile sportive.

It’s not only cyclists who can benefit from these easy, healthy recipes either. This smoothie bowl recipe is packed full of berries and other fruit, and some spinach even gets thrown into the mix too. The best part is that once you’ve blended your mix, the bowl is topped off with more fresh, whole fruit, because we all (hopefully) know that you can only count a smoothie as one of your five-a-day no matter how much you consume. 

For more ideas for what to stick in your blender, try these smoothie recipes and this açai berry bowl recipe.

Ingredients (one serving)

• 50ml almond milk
• 100g frozen berries such as blueberries or raspberries (or most supermarkets stock a smoothie mix of mixed fruits)
• 1 banana, peeled
• Handful of spinach leaves
• 1tbsp rolled oats
• 20g chia seeds
• 100g low-fat Greek yogurt
• 1tbsp mixed seeds such as sunflower or pumpkin seeds
• To serve: fresh berries (halved strawberries, whole raspberries), banana slices, pumpkin seeds, almonds (whole, skin on) and honey

Method

1. Blend together the almond milk, frozen berries, banana and spinach in a food processor.
2. Stir in the oats, chia seeds, Greek yogurt and mixed seeds. Transfer to a bowl and leave to set in the fridge for 30 minutes.
3. Serve with fresh berries, banana slices, pumpkin seeds, almonds and honey to taste.

Nutritional info (per serving)

Calories 399
Carbohydrate 56g
-Sugars 24g
Fat 11g
Protein 21g
Sodium 56mg

Orange And Carrot To Help Boost Your Immune System

Tastes like sunshine, bulletproofs your health.

Ingredients (serves two)

• 2 carrots, peeled provides falcarinol, a compound that can reduce the risk of lung and colon cancer.
• 1 orange, peeled
• ½ mango provides carotenoids, a group of powerful antioxidants that help to ward off cancer.
• 125g non-fat Greek yogurt
• 250ml grape juice provides nitric oxide, which helps to improve cardiovascular health.
• For an added immune system boost, add a pinch of ginger to your smoothie. It has anti-inflammatory properties that help improve recovery after exercise.

Nutrition (per serving)

• Calories 387
• Protein 17.1g
• Fat 1.7g
• Carbs 121g

Coconut And Coffee To Help Enhance Your Fitness

Sharpen up with this sweet caffeine cocktail.

Ingredients (serves two)

• 300ml coconut water contains a range of essential brain-enhancing electrolytes.
• 1 shot of espresso is a stimulant that can help to delay your perceptions of fatigue.
• 1 medium banana
• Handful of blueberries provides antioxidants that have been shown to improve memory.
• 1 medium apple has been found to reduce the risk of brain diseases such as Alzheimer’s and Parkinson’s.

Nutrition (per serving)

• Calories 301
• Protein 4.5g
• Fat 1.6g
• Carbs 73.5g

See related 

• The Best Smoothie Makers
• The Best Smoothie Recipes
• Five Breakfast Smoothies To Upgrade Your Morning

Chocolate And Beetroot To Help Build Endurance

Chuck choc into the mix for a drink that helps you go further and faster for longer.

Ingredients (serves two)

• 28g 85% cacao dark chocolate provides flavonoids, which help transfer oxygen to working muscles by keeping blood vessels healthy.
• 1 small beetroot can reduce the oxygen cost of aerobic exercise and increase the time it takes to reach exhaustion.
• 300ml semi-skimmed milk provides endurance-fuelling carbohydrates and electrolytes.
• 50g strawberries
• 50g raspberries

Nutrition (per serving)

• Calories 127
• Protein 8.4g
• Fat 7.4g
• Carbs 25g

Peanut Butter And Banana To Help Boost Your Training

Carbs for energy, protein to build muscle, abs-friendly healthy fats – this shake’s got the lot.

Ingredients (serves two)

• 1tsp peanut butter provides niacin, which will boost your energy levels ahead of a tough workout
• 1 medium banana provides vitamin B6, which helps the body break down and digest protein.
• 50g oats
• 100g non-fat Greek yogurt provides protein, which helps to build and repair muscle tissue.
• Pinch of ginger
• Water, to taste

Nutrition (per serving)

• Calories 285
• Protein 19g
• Fat 7.4g
• Carbs 70g

Banana And Avocado To Help You Sleep More Soundly

How do you sleep at night? Longer and better, after drinking this creamy shut-eye enhancer.

Ingredients (serves two)

• 1 medium banana provides tryptophan, which the body converts into serotonin and melatonin to promote sleep.
• ½ an avocado provides magnesium, which helps to calm your nervous system and prepare it for sleep.
• 1 kiwi fruit provides antioxidants that improve the onset, duration and quality of sleep.
• Handful of kale helps the brain to use tryptophan more efficiently to improve sleep quality.
• 400ml semi-skimmed milk
• 1tbsp honey

Nutrition (per serving)

• Calories 303
• Protein 10.6g
• Fat 11.5g
• Carbs 44g

Add almond butter to help fat loss

There’s evidence that almonds positively affect insulin sensitivity, as well as helping you feel full – and the butter has more good fats than most peanut butters. Toss in a teaspoon.

Add spinach to aid brain function

High levels of vitamin K slow cognitive decline, while folate and beta-carotene are brain boosters. A handful will do – frozen works fine.

Add avocado to help nutrient absorption

Vitamins A, D, E and K are fat-soluble, meaning that they need to be eaten with fat to be used. With high levels of monounsaturated fat, half an avocado makes the rest of your smoothie healthier.

Add ginger to reduce DOMS

In one study, volunteers who took regular doses of ginger reported less muscle pain after exercise. You only need a thumb-sized portion – peel it with a spoon.

Add cherries to improve sleep quality

High in fibre and vitamin C, cherries also promote production of the hormone melatonin, which improves sleep efficiency. A handful will do it.

More Berries To Sub In For Cherries

Add blackberries to build muscle

A 100g serving of blackberries contains 19% of your daily vitamin K needs, and this fat-soluble vitamin is needed to synthesise protein into muscle.

Add cranberries to burn fat

They’re high in manganese – 100g contains 17% of your recommended daily intake of this element, which is essential for a fully-functioning metabolism.

See related 

• The Best Smoothie Recipes
• Refuel After Your Run With This Green Recovery Smoothie
• Five Breakfast Smoothies To Upgrade Your Morning

Add blueberries to slow down ageing

Blueberries score low on the glycaemic index, meaning they don’t cause a blood-sugar spike, and are high in antioxidant polyphenols, which protect against free radical damage.

Add raspberries to boost testosterone levels

Raspberries, like red wine, contain quercetin, a polyphenol that prevents your body from excreting muscle-building, libido-boosting testosterone.

Add elderberries to prevent wrinkles

Vitamin C helps your body make new collagen, which helps keep your skin firm, fresh and young-looking, and 100g of elderberries contains 43% of your RDI.

Photograph: Adrian Lawrence; styling: Emily Kydd

The first move many make after a tough run is to flop on the sofa for several hours, ideally surrounded by a sackful of junk food. While no-one is saying you shouldn’t reward yourself with your favourite food after a run, it’s worth considering what the body needs to help it recover from the effort you’ve put in.

While weight training enthusiasts will typically mix up a protein shake to fuel muscle repair and growth after a workout, runners need to replenish the glycogen reserves sapped by their pavement-pounding. That means energy-rich carbohydrates, and plenty of them. Protein is still important, of course, and if you’re spending a lot of time in the great but freezing outdoors during your winter training, you’ll also want to stock up on the vitamins and minerals your body needs to stay in tip-top condition.

This green recovery drink recipe is taken from The Runner’s Cookbook by registered nutritionist Anita Bean (RRP £14.99, Bloomsbury) and provides just what the body needs after a bout of intense cardio exercise. The spinach brings vitamin C, folate and omega 3 to the table, and when you blitz it up with the kiwi and banana you’re only going to taste the sweet stuff anyway, so even the most committed green leaf haters will be able to stomach the drink. And if you also add in the optional flaxseeds you get a further hit of omega 3, which helps reduce inflammation after a workout. What are you waiting for? Get blending.

RECOMMENDED: The Runner’s Cookbook Review – Easy, Delicious And Not Just For Runners

Green Recovery Drink Recipe

Ingredients (makes one serving)

• 250ml almond milk or coconut water
• 2.5cm fresh ginger, peeled
• 2 handfuls of spinach
• 1 kiwi fruit
• 1 banana
• 1tbsp ground flaxseed (optional)
• A few ice cubes

Method

Blitz all the ingredients in a blender or food processor until smooth. Pour into a glass and serve immediately.

Nutrition

Calories 261
Protein 7g
Fat 8g
-of which saturates 1g
Carbohydrates 38g
-of which sugars 35g
Fibre 7g

There are very few situations in life that aren’t improved by a sandwich, but one of the few exceptions is in a gym changing room after a workout. Eating a sandwich there looks downright odd, let alone making one from scratch.

This doesn’t mean you won’t want a sandwich in a gym changing room, however, so you need to get smart and smoothie-fy your sub to make it an acceptable locker-room foodstuff.

Now while you can make a smoothie out of just about any type of sandwich assuming you have a strong enough blender, shoving a BLT baguette into your NutriBullet is probably not the smartest approach. Savoury smoothies with bits of bacon floating on the top are no-one’s idea of a good time.

Instead, take your smoothie inspiration from the king of sweet(ish) sandwiches – the PB&J. Beloved by both American youngsters and NBA basketball players (seriously, the 2007-08 Boston Celtics won a ring on the back of PB&Js and now everyone’s at it) alike, the peanut butter and jelly/jam sandwich is the post-workout snack we should all be eating.

To make the PB&J an even better refuelling option, use the below recipe. The PB is provided by peanut butter (duh) and peanut butter powder. The latter is a must for any keen healthy smoothie-maker’s cupboard, because it packs the protein punch of peanut butter with far less fat. The J comes from the strawberries and berry-flavoured protein powder. You can throw some jam in too if you want, but be aware this will change the nutritional make-up of the smoothie.

Ingredients

• 250ml unsweetened vanilla almond milk
• 1tbsp peanut butter
• 2tbsp peanut butter powder
• 1 scoop protein powder (preferably vanilla or berry flavour)
• 1tbsp chia seeds
• 1tbsp flaxseeds
• 110g frozen strawberries
• 6 ice cubes

Nutritional Information

Calories 518
Protein 42g
Carbohydrates 38g
Fat 22g

This recipe first appeared in the US edition of Men’s Fitness

A monumental workout requires a monumental protein shake to refuel afterwards with and this, friend, is a very special protein shake. This isn’t one to glug down after a quick 20-minute workout at lunchtime – it’s one to be saved for those 90-minute weekend super-sessions that leave you in a puddle on the floor.

Multipower ambassador Healthy Jon has pulled out all the stops with his Mint Choc Chip Smoothie recipe. It contains a massive 37.5g of protein and also packs in 13.3g of fibre, which is almost half your recommended daily amount of 30g. There is no doubt you’ll feel fuller for longer after drinking this.

That’s the good news. There is also some bad news. Before you start chugging it down you should note that this monster shake contains almost 500 calories, 20g of sugar and over 30g of fat. Like we said, this is one to enjoy after your toughest sessions. Or in a survival situation. We’re pretty sure you won’t need to eat again for a week after one of these.

On the plus side it is far healthier than a freakshake – the drink/dessert hybrids that are popular as much for their Instagrammable qualities as the 1,500+ calories of sugary goodness they contain.

Mint Choc Chip Protein Smoothie

Ingredients

• 250ml milk (or dairy free alternative)
• 125ml coconut milk
• Large handful of mint leaves
• Large handful of spinach
• ½ avocado (preferably frozen)
• 1 serving of vanilla whey protein
• 4tsp cacao nibs
• 3 squares of dark chocolate

Method

Put all ingredients into a blender and blitz. No Michelin-star worthy skills are required for this one. Once it’s all shook up, pour into a tall glass and serve.

Nutritional Info

Calories 493
Fat 30.9g
-Saturated 9.6g
-Polyunsaturated 1.8g
-Monounsaturated 8.5g
-Trans 0.2g
Carbohydrates 46.8g
-Sugars 20g
Fibre 13.3g
Protein 37.5g
Sodium 0.6g
Potassium 1.8g

Buy Multipower Vanilla 100% Pure Whey Protein on multipower.com, 450g for £25

As celebrity endorsements go, almonds have impressive pedigree. “Almonds are a good snack – I strongly recommend them.” Who said that? Yep – it was former US President Barack Obama.

He said it as part of an interview where he denied eating exactly seven almonds each night (he actually eats varying amounts of almonds – remember when news about the President used to be light-hearted?). But forget the weird context: President Obama’s advice should be heeded by all.

Almonds are brimming with vitamins and minerals and rich in dietary fibre and unsaturated fats. They also now come in all manner of forms beyond the standard nut, including both milk and butter, both of which are incorporated into this cracking smoothie recipe created by the experts at MaraNatha foods.

Extra nutritional goodness comes from avocado and spinach, which also give the drink its deliciously green appearance. Whip up this tasty blend for a healthy breakfast drink to energise you for the day ahead.

MaraNatha Green Double Almond Smoothie

Ingredients

Serves 2

• 2 heaped tbsp MaraNatha smooth almond butter
• ½ an avocado, sliced
• 600ml Almond Dream Dairy Free Drink or almond milk
• 3 handfuls of baby spinach
• 1tbsp chia seeds or hemp seeds (optional)

Instructions

1. Place the sliced avocado in a jug.
2. Add the almond milk, almond butter and spinach.
3. Whizz together with a stick blender to obtain a smooth consistency.

For added class (and a few extra nutritional benefits), use a wedge of lime to moisten the rims of your serving glasses, and then dip the glasses into the chia or hemp seeds before you fill them with smoothie goodness.

Nutritional Information

Per serving

Calories: 196
Fat: 17.2g
Saturated fat: 1.5g
Polyunsaturated fat: 0.5g
Monounsaturated fat: 3.5g
Carbohydrates: 9g
Protein: 5.7g

MaraNatha Almond Butter comes in Velvet Smooth and Divine Crunch and is available at Tesco and Ocado, priced £3.99. maranathafoods.com.

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The Classic Breakfast Smoothie

280kcal, 15g sugar

Whether you’re the type who finds it hard to chew when you’re still half asleep, or just fancy a sure-fire nutrient boost first thing, this breakfast drink will help ease your way into the day. “Maca is a great natural stimulant, brilliant if you’re not a morning person,” says smoothie expert Jamie Meek, founder of Glo! Juice bar in Clapham. “It’s a Peruvian root, good for increasing energy and balancing hormones but also said to increase libido.” Blend together:

• 250ml almond milk (43kcal, 0.5g sugar)
• 1 banana (90kcal,12g sugar)
• 1 tbsp of peanut butter (90kcal, 1.5g sugar)
• 1 tbsp maca powder (20kcal, 1g sugar)
• 1 tbsp of ground flaxseed (37kcal, 0g sugar).

RECOMMENDED: More Smoothie Recipes

The Skip-A-Meal Smoothie 

346kcal, 16g sugar

Missing meals completely is never good for maintaining balanced energy levels, but if you don’t have time to chew then you can still keep yourself pepped with Christina McKevitt’s (the in-house nutritionist for kitchen technology company Smeg) meal-replacement shake. Chia seeds have been favoured by the Mexican Tarahumara running tribe because they believe they can provide sustainable energy, and Stevia is a sweetener.

• 1 cup of water with half a medium avocado (150kcal, 1g sugar)
• Half a cup of blueberries (85kcal, 15g sugar)
• 1 tbsp of chia seeds (60kcal, 0g sugar)
• Half a tbsp of coconut oil (60kcal, 0g sugar)
• Half a tablespoon of Stevia (1kcal, 0g sugar).

The Energy Boost Smoothie

496kcal, 37g sugar

Some days you need more calories than you realise, and this smoothie is a quick, healthy way to get in nearly an extra 500 without too much stress on your digestion. Meek says: “Matcha green tea powder helps you focus but unlike coffee doesn’t cause jitters.”

• Half a teaspoon of matcha powder (0kcal, 0g sugar)
• 200ml of coconut milk (300kcal, 0g sugar)
• A large handful of raspberries (64kcal, 5g sugar)
• 2 medjool dates (132kcal/32g sugar).

RECOMMENDED: Healthy Breakfasts Worth Getting Up For

The Immunity Booster Smoothie

362kcal, 33g sugar

“Spirulina is perfect for boosting the immune system because it’s packed with plant-based protein and omega 3s,” says Meek. “Avocado is also high in healthy fats and can help you absorb nutrients more easily.” Blend:

• A small handful of spinach (7kcal, 1g sugar)
• 1 medium apple (95 kcal, 19g sugar)
• Half an avocado (150kcal, 1g sugar)
• 1 banana (90kcal, 12g sugar)
• Three-quarters of a cup of water
• A quarter cup of water
• 1 teaspoon of spirulina (20kcal, 0g sugar)

The Coffee Smoothie

165kcal, 8g sugar

Your adrenal glands will thank you for blending your java with other nourishing ingredients; the caffeine release is tempered by the rest of the smoothie giving you less of a jolt (a bit like having an espresso after a meal). Blend:

• A double espresso (10kcal, 0g sugar) 
• A handful of ice
• 50ml of coconut milk (75kcal, 3g sugar)
• 1 scoop chocolate protein powder (approximately 80kcal, 5g sugar. The values of sugar and calories in protein powders vary widely so check the label to be exact.) 
• A pinch of cinnamon and nutmeg.

RECOMMENDED: Upgrade Breakfast With These Healthy Porridge Recipes

A few years ago, the smoothie was sitting pretty as beloved King of Liquid Food Land, but recent complaints of excessive sugar have jeopardised that status. And it's no wonder why when a typical banana and mango smoothie can set you back a whopping 470 kcal and 79 grams of sugar – more sugar than two cans of coke. But if you're cautious about what goes in them, smoothies can still be convenient, delicious snacks or even meal replacements. That's why we put together this list of healthy smoothies, crafted by experts, to help you lose the extra weight. Whether you need a quick and healthy meal replacement or something powerful to boost your workout and maximise your recovery, we've got something for you.

RECOMMENDED: More Smoothie Recipes

Gym Fuel Smoothie

200kcal, 37g sugar

Yes, this is quite sweet but you can keep it natural – no artificial pre-workout chemical-laden stuff here. A pair of kiwis has the same amount of potassium – great for your muscles – as a large banana, but with 40kcal less. It’s simple, hydrating energy. Blend:

• Half a mango (70kcal, 16g sugar)
• 2 kiwis (80kcal, 13g sugar)
• A handful of strawberries (50kcal, 8g sugar)
• Water and ice.

Weight Training Recovery Smoothie

391kcal, 27g sugar

Christina McKevitt is the in-house nutritionist for kitchen technology company Smeg. She recommends blending:

• 150g natural Greek yoghurt (130kcal, 5g sugar)
• 100ml rice milk (47kcal, 4g sugar)
• A handful of spinach leaves (7kcal, 1g sugar)
• 1 banana (90kcal, 12g sugar)
• 1 tsp of ground flaxseed (37kcal, 0g sugar)
• A scoop of vanilla protein powder (approximately 80kcal, 5g sugar, though this depends on brand).

The reason most smoothies these days don’t include cow’s milk is because many in the health and fitness industry believe that dairy can induce gut issues. If you don’t have any kind of reaction however you might consider using full-fat milk here for extra protein and creaminess. Beware the skimmed version as it contains more sugar and is less satiating.

Cardio Training Recovery Smoothie

110kcal, 16g sugar

Cardio training is all about sweat, and that means rehydration afterwards is crucial. It’s also a time to ingest as many nutrients as possible, particularly if you’ve been pushing your body to the limit. Bonus: Ginger is a natural anti-inflammatory so helps tired muscles recover. Blend:

• A beetroot (40kcal, 6g sugar)
• 1 apple (60kcal, 10g sugar)
• A thumb of ginger (10kcal, 0g sugar)
• Water to taste.

Dessert Smoothie

454kcal, 35g sugar

“Almonds are great for releasing energy slowly into your system,” says smoothie expert Jamie Meek, founder of Glo! Juice bar in Clapham. “They contain lots of healthy fats, fibre, protein, magnesium and vitamin E, which help to lower blood-sugar levels and lower blood pressure. This can reduce hunger and promote weight loss.” You’ll also appreciate the high levels of magnesium in this because it helps tired muscles relax. Blend:

• 250ml almond milk (43kcal, 0.5g sugar)
• 2 tbsp of almond butter (196kcal, 0.5g sugar)
• 1 large frozen banana (120kcal, 16g sugar – they make smoothies creamier than fresh ones, but don’t forget to take the skin off before you freeze it)

Then add:

• 1 tbsp of raw cacao (31kcal, 1g sugar)
• A dash of salt – use Himalayan salt if possible because it’s full of essential minerals
• Half a tbsp of cinnamon
• 1 tbsp of honey (64kcal, 17g sugar).


The ‘I Need To Eat More Vegetables’ Smoothie

63kcal, 5g sugar

“This smoothie is full of goodness and has hardly any sugar in it,” says Meek, “But if you find slurping down all those veggies difficult use a Granny Smith apple (approximately 60kcal, 10g sugar) or pear (95kcal, 16g sugar) to make it more palatable.” Also, McKevitt says: “Kale is higher in vitamin C than most other vegetables, containing four-and-a-half times much as spinach.” Blend:

• A celery stick (6kcal,1g sugar)
• About 3-4in cucumber (8kcal, 1g sugar)
• A large handful of kale (33kcal, 0g sugar)
• Three quarters of a cup of pineapple (14kcal, 3g sugar)
• A sprig of mint (2kcal, 0g sugar)
• About three-quarters of a cup of water.

This high-protein smoothie makes a great post-workout snack, containing easily absorbed whey protein that will help with muscle recovery and growth. Kale and blueberries are loaded with vitamins and antioxidants, and both the whey protein and fats from the coconut milk will keep you feeling full for longer. 

Like our other best smoothie recipes and protein shake recipes, this smoothie can be swapped out for a meal of similar calorific value if you’re following a weight loss meal plan for women or a weight loss diet plan for men. 

Kale and Coconut Protein Smoothie Recipe

451 calories

Ingredients (Serves One)

• Handful of blueberries
• 2tbsp whey protein
• ½ cup coconut milk
• ½ cup chilled green tea
• Pinch of cinnamon
• Handful of kale

Nutrition

We fed the smoothie ingredients into Myfitnesspal, one of the best weight-loss apps for calorie counting, to get a rough nutritional breakdown for these recipes so you can hit your macro goals. According to the NHS guidelines one serving of any smoothie counts as no more than one of your five-a-day.

This smoothie comes in at around 451 calories calories per serving. It provides approximately 51g protein, 23g carbohydrates, 21g fat and 3g fibre.

Blueberries are high in fibre, which keeps you feeling full and makes you less tempted to snack.

Whey protein contains amino acids that help to balance your blood sugar levels. For vegan alternatives here’s our pick of the best vegan protein powder.

Coconut milk provides fats that help with weight maintenance by boosting your fullness levels.

Green tea is rich in catechins, a type of flavonoid that stimulates the body to burn more calories.

Cinnamon helps reduce the production of insulin – a hormone that turns excess sugar into fat.

Kale is an excellent source of magnesium, which plays an important role in protein synthesis.

More About Healthy Eating

• This zingy carrot, apple and kiwi smoothie is packed with vitamins and antioxidants  
• Everyone agrees antioxidants are important, so here are 45 antioxidant-rich foods to eat
• Here’s why you should eat healthy seeds and kernels, and what foods to add them to
• Take the hassle out of eating healthily with the UK’s best healthy meal delivery services

Fat loss food doesn’t have to be bland. These sweet and spicy fat-burning smoothies, created by sports nutrition specialist Scott Baptie, are packed with tasty ingredients that boast an array of fat-fighting properties. Taste the burn. 

RECOMMENDED: Smoothie Recipes

Strawberry, Raspberry and Chilli Fat-Burning Smoothie Recipe

• Handful of strawberries: Strawberries are rich in polyphenols, which help to improve blood sugar control and reduce fat storage.
• ½ red chilli, deseeded and finely chopped: Chilli contains capsaicin, which burns fat by increasing your body’s energy expenditure levels.
• Handful of frozen raspberries: Raspberries provide fibre, which helps keep you full and avoid the temptation to snack.
• 100ml natural yogurt: Natural yogurt is high in protein, which helps maintain muscle mass when eating for fat loss.
• 400ml cold green tea: Green tea contains ECGC, an antioxidant that helps you get lean by breaking down fat.
• Handful of kale: Kale is a source of calcium, a mineral that plays a key role in regulating body fat levels.

RECOMMENDED: Best Fat Burners

Orange and Chilli Fat-Burning Smoothie Recipe

• Juice of 1 orange: Oranges are rich in vitamin C, and studies have shown people with high levels burn fat more efficiently.
• ½ a chilli: Chilli contains capsaicin, which – as well as its metabolism boosting properties – helps to suppress appetite.
• 1 scoop of whey protein isolate: Whey protein isolate helps build muscle. Because muscle is active tissue, the more you have, the more fat you burn.
• 400ml green tea, cold: Green tea contains the antioxidant ECGC, which causes an increase in fat oxidisation.
• Handful of kale: Kale is a source of calcium, a mineral that plays a key role in regulating body fat levels.

RECOMMENDED: Healthy Breakfasts

Scott Baptie is a physique and sports nutritionist, online personal trainer and director of FoodForFitness.co.uk

From left: Supergreens immunity shake, bulk up berry blast, mango energy explosion

If MF had a pound for every time we heard the excuse “healthy eating is too expensive”, well, we could definitely afford to buy a load of overpriced fancy “health” food. But the thing is, improving your diet doesn’t have to cost the earth – in fact, you can even save yourself money. The key is to pick versatile, economical ingredients that’ll last, like the frozen fruit and veg in the recipes here, which actually offer higher nutrient levels than their fresh counterparts (they’re locked in during the freezing process). Simply whack the ingredients in a blender and enjoy a delicious drink without having to shell out £2 for an Innocent.

RECOMMENDED: All Smoothie Recipes

Supergreens immunity shake: 28p per glass

• 50g frozen spinach (rich in flu-fighting vitamin A)
• 50g frozen kale
• 1tbsp Greek yogurt
• 1tbsp honey
• Pinch of cinnamon
• Water, to taste

Bulk up berry blast: 60p per glass

• 75g mixed frozen berries
• 50g oats (contain high levels of muscle-building protein)
• 400ml milk
• 1tbsp honey
• Water, to taste

Mango energy explosion: 32p per glass

• 50g frozen mango (packed with focus-improving vitamin C)
• 50g frozen carrot
• 1tbsp Greek yogurt
• Pinch of ginger
• Water, to taste

Like Brussels sprouts, eggnog consumption is usually limited to a two-week period every December – and that’s not the only similarity, because the Christmas cocktail should also be more popular all year round for its health benefits. Because it consists largely of milk and eggs, the combo below contains an impressive 31g of protein to fuel your muscle-building efforts. It’s a virgin version of course, but if you do want to let your hair down, you can always chuck in a few shots of white rum or bourbon. Bottoms up.

Ingredients (makes 4 servings)

• 450ml milk
• 3 organic eggs, whisked
• 50g honey
• 1tsp orange zest, grated
• 2tsp vanilla extract
• A pinch of nutmeg

Milk is packed with calcium, which helps your body metabolise fat more efficiently.

Eggs contain a full set of amino acids to optimise your body’s muscle-building capability.

Honey offers high levels of iron, giving you the energy to get through a tough workout.

Orange peel is richer in immunity-boosting vitamin C and filling fibre than the fruit’s flesh.

Vanilla extract is full of antioxidants which help to minimise cell damage during a workout. 

Nutmeg helps to reduce and soothe muscle inflammation after training.

Nutritional info per serving

Calories 157

Protein 8g

Carbs 16g

Fat 7g

Many poets have shunned orange, the colour with no rhyme. Perhaps that’s why they’re often so pale and weak, because if you want to stay healthy through the winter, orange is the ideal colour for your drinks. Try this one from sports nutrition expert Scott Baptie (foodforfitness.co.uk) with your breakfast and you’ll breathe easily. Nothing rhymes with yogurt either. Who cares?

Ingredients

• 2 carrots, peeled
• 1 orange, peeled
• 1 mango
• 125g probiotic Greek yogurt
• 250ml grape juice
• A pinch of ginger

1. Carrots contain falcarinol, a compound that can reduce the risk of lung and colon cancer.

2. Oranges are packed with vitamin C, which combats disease-inducing free radicals.

3. Mangos are rich in carotenoids, a group of powerful antioxidants that improve immune function.

4. Greek yogurt provides probiotics, which help to improve bowel function and strengthen the immune system.

5. Grape juice is a great source of nitric oxide, which helps to improve cardiovascular health.

6. Ginger contains gingerols, compounds with anti-inflammatory properties that help improve recovery after exercise.

When researching what readers look for in the best protein powder, we discovered that they’re often looking for the best-tasting chocolate flavour. And if that’s what you’re after, then this recipe from nutritionist Scott Baptie guarantees a great-tasting chocolate protein shake by using dark chocolate. 

We’d love to tell you dark chocolate has miraculous health properties, but we thought we’d better check that, so we asked a dietitian: is dark chocolate good for you? The answer was yes and no, but the first thing our expert reminded us of was that “chocolate tastes delicious and that is so important”. Amen to that. 

As long as you’re aware that dark chocolate, like this recipe, contains a lot of calories, there’s no reason it can’t form part of a healthy diet. Like many of our best protein shakes, it’s one to enjoy after a tough workout. 

You can blend it at home and take it to the gym in a sealed bottle ready to slurp down in the changing room. Need a smoothie maker? Here’s our pick of the best smoothie makers out there. Need a sealed bottle? Our round-up of the best protein shakers will help.

Chocolate And Coconut Protein Shake Recipe

674 calories

Ingredients (Serves One)

• 20g 85% dark chocolate
• 100ml coconut milk
• 25g scoop whey protein isolate
• Pinch of cinnamon
• 1 banana
• 50g raw oats (soaked in 100ml water)

Nutrition

We fed the ingredients into the calculator on Myfitnesspal, one of the best weight-loss apps for calorie counting, to give us an idea of the nutritional values of this shake. It contains 674 calories, and provides 68g of carbohydrates, 38g of protein, 28g of fat and 6g of fibre.

Dark chocolate is packed with flavonoids, which supply working muscles with oxygen.

Coconut milk is full of good fats and will help you feel full.

Whey protein isolate is digested quickly for effective muscle repair and growth.

Cinnamon contains flavonoids which can help reduce inflammation, and this spice can also help with blood sugar level regulation.

Banana provides potassium to improve your bone strength and blood pressure.

Oats are high in fibre to keep you feeling full and discourage snacking.

More About Nutrition

• The experts tell us what to eat after a workout
• Prepare a healthy meal in minutes with these simple protein-rich salad recipes
• These high-protein foods are essential for building muscle and aiding recovery
• Take the hassle out of eating healthily with the UK’s best healthy meal delivery services

As well as being low-calorie, raw pumpkin is rich in fibre and antioxidants, and very high in vitamin A. Harness all the nutritional benefits of this often-overlooked vegetable by putting it in a tasty smoothie. You can swap it with a meal of a similar calorie count if you’re following a weight loss diet plan for men or a weight loss meal plan for women. For more delicious liquid meals head over to our best smoothie recipes.

We entered the ingredients of each smoothie into Myfitnesspal, one of the best weight-loss apps for calorie counting, to get approximate nutritional quantities for these recipes so you can hit your macro goals. Note that one 150ml serving of any smoothie counts as just one of your five-a-day, according to the NHS guidelines.

Banana And Pumpkin Smoothie Recipe

528 calories

Rich and creamy thanks to the yoghurt, with a pumpkin pie flavour from the pumpkin and spices sweetened with agave and orange juice, this satisfying smoothie is a meal in itself. With a hefty calorie count, this smoothie is one to have when you've been particularly active. Pop all the ingredients in a blender and whizz until smooth. Garnish with a sprinkling of cinnamon.

Ingredients (Serves One)

• 250 ml organic yogurt
• 150g chopped raw pumpkin (from chilled)
• Ice cubes
• 300ml fresh orange juice
• 1 tbsp agave
• 1 tsp ground cinnamon
• Pinch of ground nutmeg
• Dash of ground cloves
• 1 ripe banana, sliced and frozen

Nutrition

This smoothie comes in at 528 calories calories per serving. It provides around 111g of carbs, 20g of protein, 6g of fibre and 4g of fat.

Pumpkin And Green Apple Smoothie With Cinnamon Recipe

349 calories

This filling smoothie balances the earthy sweetness of cinnamon-spiked pumpkin with the fresh, zingy flavours of green apple and spinach leaves. 

Ingredients (Serves One)

• 250g pumpkin chopped and peeled 
• 1 green apple, cored
• 1 banana, peeled
• Dash of cinnamon (to taste)
• 2 small handfuls of fresh baby spinach (optional, but recommended)
• 250ml of fresh water or coconut water

Nutrition

This smoothie provides approximately 349 calories, with the breakdown of macros at roughly 80g of carbs, 15g of fibre, 9g of protein and 2g of fat.

More About Healthy Eating

• Take the hassle out of eating healthily with the UK’s best healthy meal delivery services
• Here’s why you should eat healthy seeds and kernels, and what foods to add them to
• Everyone agrees antioxidants are important, so here are 45 antioxidant-rich foods to eat

Need to focus? Put down the coffee and go green. Yes, you could load up on fighter-pilot-strength attention pills, but the right combination of fruit and veg could give you improved focus, concentration and mental clarity – without the unpleasant comedown. 

Use nutritionist Scott Baptie’s smoothie to turn over a new leaf. With its antioxidant-rich ingredients, this smoothie might just give your focus a boost. At any rate it’s a good way to increase your intake of plant varieties – in an article explaining prebiotics, the Gut Health Doctor recommends aiming for 30 different types per week.

Expand your smoothie repertoire with our best smoothie recipes or refuel after exercise with our best protein shake recipes. And if you’re following Coach’s weight loss meal plan for women or a weight loss diet plan for men you can drink this smoothie in place of a meal or snack of a similar calorific value.

Grapefruit And Greens Smoothie Recipe

325 calories

Ingredients (Serves One)

• 1 handful of spinach
• 1 apple, sliced and core removed 
• 10g flaxseeds 
• 1 pink grapefruit, peeled
• 1 handful of blueberries
• Water to taste

Nutrition

We used the calculator on Myfitnesspal, one of the best weight-loss apps for calorie counting, to estimate the nutritional values of this smoothie. It contains 325 calories, and provides 64g of carbohydrates, 10g of fibre, 7g of protein and 6g of fat.

Spinach is rich in iron, which plays a key role in learning, memory and attention.

Apples contain antioxidants that help protect against brain disorders such as Parkinson’s and Alzheimer’s.

Blueberries contain antioxidants that can help with memory function.

Pink grapefruit is high in antioxidants and can help stabilise blood glucose levels.

Flaxseeds contain folate, which helps to protect against cognitive decline in later years. 

Water improves mental clarity by keeping the brain hydrated.

• Everyone agrees antioxidants are important, so here are 45 antioxidant-rich foods to eat
• Wondering what to eat after a workout? We’ve got the answer.
• Take the hassle out of eating healthily with the UK’s best healthy meal delivery services

Brimming with nutrients from plant sources and plenty of healthy fats, this smoothie aims to help you function at your best, and help fight the internal and external effects of ageing. It also contains protein to help your muscles recover and grow, and it’s vegan-friendly too. 

You probably know that we should all be eating healthy seeds and kernels. This smoothie contains chia seeds, which are full of omega-3 fatty acids that are vital for proper cell function, and almonds, which contain an amazing amount of nutrients including antioxidants that can help prevent oxidative damage.

There’s plenty more where that came from – take a look at our best smoothie recipes, or to refuel after a workout try our best protein shake recipes. This smoothie can be enjoyed as part of a weight loss meal plan for women or a weight loss diet plan for men – just swap it out for a meal or snack of a similar calorific value.

Plant Power Protein Smoothie Recipe

518 calories

Ingredients (Serves One)

• Handful of blueberries (frozen or fresh)
• ½ a banana 
• 1 scoop of plant protein
• 1tsp greens powder
• Handful of almonds
• 1tbsp chia seeds

Nutrition

We popped the ingredients into Myfitnesspal, one of the best weight-loss apps for calorie counting, to get an approximate nutritional breakdown for this smoothie. It provides 55g of carbohydrates, 29g of protein, 25g of fat and 14g of fibre, and contains 518 calories.

Blueberries contain antioxidants, which improve cognitive function and keep your skin clear.

Bananas are high in potassium, which helps to maintain optimum blood pressure and protects your heart.

Chia seeds are packed with antioxidants that prevent skin cell damage and are an excellent plant-based source of omega-3 and omega-6 fatty acids, essential for cell function and immune health. They’re also rich in calcium, which helps promote bone health.

Greens provide a potent cocktail of nutrients and phytonutrients.

Plant protein is rich in amino acids that help you build lean muscle.

Almonds are a source of L-carnitine, which helps your body metabolise fat and control blood sugar levels. These nuts also contain vitamin E, a powerful antioxidant that can help reduce inflammation and improve immune function.

More About Healthy Eating

• Everyone agrees antioxidants are important, so here are 45 antioxidant-rich foods to eat.
• Take the hassle out of eating healthily with the UK’s best healthy meal delivery services.
• Expert advice on the benefits of omega-3 fatty acids and what foods contain them.

Ingredients

• 1 banana, chopped
• 80g frozen mixed berries
• 250ml milk 
• 1tbsp peanut butter
• 1 scoop chocolate whey protein powder
• 20g creatine monohydrate

The nutritional info

Bananas are full of vitamin B6, which is essential for the metabolism of amino acids and building new muscle

Berries are a source of vitamin C, which is key in the formation of collagen to help rebuild connective tissue

Milk contains saturated fat, which is a vital building block for testosterone – a key fuel for big lifting sessions

Peanut Butter is rich in muscle-building protein, unsaturated fats that lower LDL (‘bad’) cholesterol, and fibre

Whey protein is water-soluble, so it’s quickly absorbed, providing amino acids to rebuild your muscles

Creatine can help to improve the supply of energy-boosting ATP, which increases your muscles’ capacity to lift.

Ingredients 

• Handful of blueberries
• 2tbsp whey protein
• ½ cup coconut milk
• ½ cup chilled green tea
• Pinch of cinnamon
• Handful of kale

The nutritional info 

Blueberries are high in fibre, which keeps you feeling full and makes you less tempted to snack.

Whey protein contains amino acids that help to balance your blood sugar levels and prevent fat storage.

Coconut milk provides fats that help with weight maintenance by boosting your fullness levels.

Green tea is rich in catechins, a type of flavanoid that stimulates the body to burn more calories.

Cinnamon helps reduce the production of insulin – a hormone that turns excess sugar into fat.

Kale is an excellent source of magnesium, which plays an important role in protein synthesis.

Shop-bought smoothies are far from ideal – most contain about as much sugar as a can of pop. The solution? Blend your own. This protein smoothie, designed by nutritionist Scott Baptie, contains spinach and avocado balanced with sweetness from honey and strawberries and it tastes delicious. Advantage: you.

You’ll find more delicious fruit and veg combos among our best smoothie recipes, and our best protein shake recipes will help you refuel efficiently after a workout. You can drink this smoothie as part of a weight loss meal plan for women or a weight loss diet plan for men, just swap it out for a meal or snack of a similar calorific value.

Spinach And Avocado Protein Smoothie Recipe

301 calories

Ingredients (Serves One)

• Handful of strawberries
• ½ avocado
• 50g spinach
• 10g honey
• 1 scoop whey protein
• Water to taste

Nutrition

We entered all the smoothie ingredients into Myfitnesspal, one of the best weight-loss apps for calorie counting, to get an approximate nutritional breakdown. Coming in at a very reasonable 301 calories, this smoothie provides a good balance of macros: 28g of protein, 23g of carbs, 13g fat and 8g of fibre.

Avocados contain healthy fats as well as vitamins C, E and K.

Spinach is rich in iron and vitamin A.

Honey is a natural carbohydrate source that will help replenish your glycogen stores.

Whey protein is essential for building and repairing muscle after a workout.

Water keeps you hydrated – just 1% dehydration can lead to a 10% reduction in workout performance. 

Strawberries are full of vitamin C and antioxidants

Scott Baptie is a physique and sports nutritionist, online personal trainer and director of FoodForFitness.co.uk 

More About Nutrition and Healthy Eating

• What to eat after a workout and when to eat it to get the most from your training session
• Everyone agrees antioxidants are important, so here are 45 antioxidant-rich foods to eat
• Here’s why you should eat healthy seeds and kernels, and what foods to add them to
• These high protein foods are essential for building muscle and aiding recovery
• Take the hassle out of eating healthily with the UK’s best healthy meal delivery services

If you’re training hard and are looking to squeeze in an extra meal before bedtime but can’t face another plateful of food, try this nutritious nut milk shake. A scoop of slow-release protein will help your muscles repair and grow while you sleep. This soothing milky drink sweetened with dates and bananas will help prepare you for a restful night. 

The walnuts and almond milk are full of important fatty acids – here’s a reminder of the importance of eating healthy seeds and kernels. Almond milk is also high in calcium, crucial for maintaining bone strength. 

Find more deliciously drinkable combinations among our protein shake recipes and best smoothie recipes, as well as healthy recipes to support your training in our nutrition section.

Nuts, Banana and Buckwheat Protein Shake Recipe

Ingredients (Serves One)

• 1-2 bananas 
• 2 dates, pitted
• 4 walnuts
• 500ml almond milk
• 50g buckwheat groats (soaked for at least an hour)
• 1 scoop of casein

Nutrition

We used Myfitnesspal, one of the best weight-loss apps for calorie counting, to crunch the numbers for us, giving approximate nutritional values for this bedtime smoothie. It contains 622 calories (using two bananas in the recipe), and provides 104g of carbohydrates, 34g of protein, 13g of fat and 12g of fibre.

Bananas contain vitamin B6, which helps to regulate mood, calm your mind and relieve stress.

Dates are high in tryptophan, an amino acid that helps your body to produce the soothing hormone serotonin.

Walnuts are a source of calcium, which relaxes your mind and prepares it for sleep.

Almond milk is rich in fatty acids that regulate melatonin, a hormone that improves sleep quality.

Buckwheat groats are packed with vitamin C, which improves your body’s ability to absorb and use B vitamins.

Casein provides a slow-release overnight protein hit that keeps your muscles repairing and growing while you sleep.

More About Nutrition 

• What to eat after a workout and when to eat it to get the most from your training session
• Prepare a healthy meal in minutes with these simple protein-rich salad recipes
• These high-protein foods are essential for building muscle and aiding recovery
• Take the hassle out of eating healthily with the UK’s best healthy meal delivery services

1-2tbsp organic raw cocoa powder

Its natural stimulants caffeine and theobromine increase brain energy and cognition. The high flavonol content in cocoa has moreover been shown to increase the cerebral blood flow to your grey matter. Raw cocoa is also high in magnesium, and elevated levels of magnesium in the brain are linked with improved learning and memory.

1-2tbsp pecan nuts

They’re rich in omega 3 fatty acids, which have important structural and biochemical roles in the brain and may play a vital role in enhancing memory. They also contain zinc, which can help learning and memory.

1tbsp hemp protein powder

Proteins, in particular the amino acid tyrosine, increase the concentration of dopamine, a brain chemical associated with mental alertness. Hemp protein powder also contains a well-balanced blend of essential fatty acids such as omega 3 and omega 6, which help build vital membranes of nerve cells within the brain.

2 ripe bananas (frozen for extra creaminess)

Another great source of tyrosine, and therefore a promoter of dopamine production.

1tsp Gotu kola powder

Gotu kola (centella asiatica) is a brain tonic with a positive effect on memory and cognitive function. Gotu kola may moreover stimulate circulation and therefore delivery of nutrients to the brain. Get it from health food shops.

Add hemp milk to taste

For more from Elena Lucchi, click here

This zingy smoothie is high in vitamins, calcium and antioxidants. It also contains healthy fats from coconut oil and pumpkin seeds – here’s why you should eat healthy seeds and kernels. 

Note that this smoothie is not a low calorie snack, in fact it tops the charts at just under 700 calories, with 240 of those calories coming from the coconut oil and 196 from the pumpkin seeds. So it’s one to have when you’ve been particularly active, or as an occasional treat. If you’re following a training plan and are struggling to keep your calorie intake high enough, then this smoothie could be a useful way to boost your daily consumption. 

For more delicious and unusual combos head over to our best smoothie recipes. Looking to refuel post workout? Check out our best protein shake recipes.

Pineapple And Grapefruit High Fat Smoothie Recipe

699 calories

Ingredients (Serves One)

• 2 slices of pineapple
• ¼ grapefruit, peeled and sectioned
• 250ml low-fat natural yogurt
• 2tbsp pumpkin seeds  
• 2tbsp coconut oil

Nutrition

We used Myfitnesspal, one of the best weight-loss apps for calorie counting, to pin down the approximate nutritional quantities for all the ingredients to this recipe.

This smoothie contains around 44g of fat, (30g of which is saturated fat) from the pumpkin seeds and coconut oil, 50g of carbs, 32g protein and 5g of fibre. According to the NHS guidelines, a serving of any smoothie provides a maximum of one of your five-a-day.

More About The Ingredients

Pineapple

A good source of vitamin C, pineapple is also packed with fibre, which helps keep you full for longer.

Grapefruit

Not only is grapefruit high in vitamin C, it also reduces insulin spikes.

Natural yogurt

Yogurt is a good source of calcium and protein, and it helps promote a healthy gut

Pumpkin seeds

These seeds are full of good fats that will fire up your metabolism, helping you burn fat for longer.
 
Coconut oil

This oil is rich in lauric acid, a fatty acid that promotes fat-burning and reduces overall food intake by leaving you full for longer.

More About Healthy Eating

• This healthy and satisfying berry oat and yoghurt breakfast is free of refined sugars and full of the good stuff
• Everyone agrees antioxidants are important, so here are 45 antioxidant-rich foods to eat
• Take the hassle out of eating healthily with the UK’s best healthy meal delivery services

Ingredients
1.5 scoops of protein powder
1 cup fresh spinach
1 cup frozen mixed berries
2 teaspoons cacao nibs
1 tablespoon goji berries
1/2 teaspoon ground cinnamon
300mg semi-skimmed milk

Why you should have it
Protein is broken down for fuel during exercise and will help your muscles build and repair after a big session in the gym. Spinach is both low calorie and packed with iron, which helps to pump blood to your muscles during a workout. It's rammed with calcium too, which contributes to bone, ligament and tendon strength. Goji berries have a low GI, meaning they convert to blood sugar slowly, leaving you feeling fuller for longer.
 
The high fibre content of mixed berries also makes you feel nicely full. They're rich in antioxidants too, which means they protect your body against free radical damage caused by training. Cacao nibs contain high levels of magnesium, which help the heart pump blood to needy muscles, and a natural anti-depressant called PEA. Cinnamon is a great source of manganese, fibre, iron, and calcium, helping to promote healthy levels of cholesterol in the body, aiding digestion and reducing blood sugar levels so your body burns fat more efficiently.

We made this smoothie with the Cuisinart Elite Power Blender, which is available from John Lewis.

When you're going for a heavy workout, you need energy to be released at a steady pace over a long period. This smoothie contains slow-releasing carbs and protein, with plenty of natural sugars to release instant energy into the bloodstream. For other ideas for muscle building or weight loss meals, read our round-up of the best high protein foods.
 
Ingredients 1 scoop chocolate whey protein powder
1 banana
1tsp cinnamon
1tbsp honey
125ml low-fat yoghurt
50ml skimmed milk
30g almonds
50g raisins
2 ice cubes
 
Directions
Blend the almonds in a food processor. Add raisins and blend until chopped, then banana, cinnamon, whey protein, honey, yoghurt and ice cubes. Blend until smooth.

Why you should have it Honey is a carb-rich way to increase power, speed and endurance. It's also low GI, which means it will provide energy without a creating a sugar crash. Raisins contain fast-release carbs that let the body save fuel for later in the workout. Dried fruit is also a source of iron, which can delay fatigue. Bananas are low in fat and provide quick-release energy and cramp-busting potassium.
 
Almonds are full of protein and essential fats which assist in the production of testosterone and give a generous dose of the protein that feeds muscle and regulates digestion, ensuring a steady energy release. Cinnamon helps your cells absorb glucose better, which helps maintain energy levels. It also helps regulate appetite so you won't walk out of the gym feeling too peckish.

If you're after a pre-workout shake, you're probably in the market for a post-workout one too so try this chocolate and almond one. More muscle-boosting shakes in the mag too so subscribe and we'll hook you up with five issues for £5.

Starting off the day with a high-protein breakfast can help you slim down, add muscle and have a more productive day. The carbs in this smoothie will top up your glycogen stores, while the protein will feed your muscles with the essential amino acids they need to grow. For other ideas of how to pack more protein into your day, read our round-up of the best high protein foods.

RECOMMENDED: More Peanut Butter Recipes  
Ingredients 100g oats
1tbsp peanut butter
150g blueberries
1 scoop vanilla whey protein powder
2tbsp low-fat Greek-style yoghurt
100ml skimmed milk
1tbsp of flaxseeds
 
Directions blend the ingredients together in a blender.

Why you should have it Oats are full of slow-digesting carbohydrates that will provide you with plenty of sustainable energy to see you through the morning. They are also packed with B vitamins, which help convert proteins and sugars into energy. Yoghurt contains protein, potassium and calcium, which together help build muscle and burn fat. Peanut butter is a great source of energy and protein and contains fibre and healthy fats, which can help regulate your appetite by stabilising blood-sugar levels.
 
Blueberries are one of the best sources of antioxidants among berries. They are also low GI, low in calories and count towards your five a day. Flaxseed has nearly 1.5g of omega 3 fatty acids per tablespoon. These essential fats lock protein into your muscle fibres and boost the metabolism.

Training can break down muscle protein, so it's vital you take in a decent amount of protein after a session to repair and regenerate muscles. The high-GI carbs help drive protein into the muscles, replenish depleted glycogen and speed the recovery process.
 
Ingredients
150ml almond milk
1 scoop chocolate whey protein powder
1tbsp maple syrup
1 banana
2tbsp low-fat Greek-style yoghurt
1 drop vanilla extract
 
Directions
Blend the ingredients together in a blender.

Why you should have it
Almond milk contains muscle-building protein and is rich in magnesium, which is good at relaxing and relieving stiff muscles. Yoghurt, besides being a good source of protein and calcium, is rich in vitamin B12, which is needed for muscle growth and appetite control. Maple syrup contains quick-release carbs which help the body to refuel. It will also replenish glycogen reserves depleted by exercise, which will speed the recovery process and prevent fatigue.
 
Bananas contain B vitamins that can help build the red blood cells you need to recover after strenuous exercise. They will also help restore the body's potassium levels to rehydrate cells after a workout. Vanilla's rich flavour comes from powerful antioxidants that can reduce muscle soreness, improve digestion and strengthen the immune system.

Check out our smoothie section for loads more tasty smoothies. More in the mag too so subscribe and we'll hook you up with five issues for £5.

A great way to replenish your energy levels before or after exercise, this ripe mango and yogurt smoothie is spiked with rosewater and lavishly garnished with crushed pistachios. Although it tastes indulgent, skimmed milk keeps the calorie count low –  it’s a fairly reasonable 232 calories. With 11g of protein this easily-absorbed smoothie will help you repair and build muscle after a workout.

Peruse our best smoothie recipes for more delicious combinations, while our best protein shake recipes will help you get your fill of protein post workout. If you’re following a weight loss meal plan for women or a weight loss diet plan for men you can exchange this smoothie for a meal or snack of a similar calorie count.

Mango And Yogurt Smoothie Recipe

232 calories

Ingredients (Serves One)

• Flesh of ½ a ripe mango 
• 1 small pot of natural yogurt
• 100ml skimmed milk
• ½tbsp rose water 
• 1 tbsp crushed unsalted pistachios (don’t blend – sprinkle on top to serve)

Nutrition

We used the calculator on Myfitnesspal, one of the best weight-loss apps for calorie counting, to get a rough nutritional breakdown for this smoothie. It comes out at 232 calories, and provides 29g of carbohydrates, 11g of protein, 9g of fat and 3g of fibre.

Mango

Mango contains papain, a digestion enzyme, that can help you absorb protein and essential nutrients, while the betacarotene will fight free-radical damage caused by exercise.

Yogurt

As well as providing protein, yogurt supplies probiotics, which can help promote a healthy gut and reduce bloating.

Milk

The calcium in milk stimulates the mechanisms in your cells that break down fat.

Pistachios

The good fats found in pistachios increase your feeling of fullness. Their high potassium-to-sodium ratio also helps regulate your metabolism so you don’t suffer hunger pangs.

More About Healthy Eating

• Everyone agrees antioxidants are important, so here are 45 antioxidant-rich foods to eat
• Wondering what to eat after a workout? We’ve got the answer.
• Take the hassle out of eating healthily with the UK’s best healthy meal delivery services

Delectably sweet, sharp and creamy in equal measure, with a kick of spice from the cinnamon, this low-fat smoothie delivers on the flavour front as well as working as a snack in Coach’s weight loss meal plan for women and weight loss diet plan for men. The kiwi and banana means this smoothie counts as one of your five-a-day, and the protein content in yogurt will help keep you feeling full.

It’s as simple as blending the ingredients below. If you’re in need of something to blend it in, our recommendations of the best smoothie makers will help. Our top option is the Nutribullet Balance, which has built-in scales and connects to an app so you can check the nutritional information of every smoothie you make – helpful since many smoothies contain eye-watering amounts of sugar. There’s nothing wrong with that, of course, although it helps to be in the know so you can adjust what you eat the rest of the day.

Find more sweet treats that count to your five a day with more of the best smoothie recipes. 

Kiwi And Banana Smoothie Recipe

Ingredients (Serves One) 

• 1 banana
• 2 kiwis
• 2tbsp low-fat natural yogurt
• Pinch of cinnamon
• 75ml apple juice

Nutrition

We entered the smoothie ingredients into Myfitnesspal, one of the best weight-loss apps for calorie counting, to get a rough nutritional breakdown for this recipe. This smoothie comes in at around 245 calories per serving. It provides approximately 57g of carbohydrate, 7g of fibre, 5g of protein and just 2g of fat.

More About The Ingredients In This Kiwi And Banana Smoothie Recipe

Banana

Bananas offer a fat-free package of natural energy and hunger-curbing fibre.

Kiwi fruit

Kiwi is a good source of magnesium, an essential mineral. Discover more foods that contain magnesium and why we need it.

Natural yogurt

Yogurt is full of protein, which helps you feel full for longer. 

More About Healthy Eating

• This healthy and satisfying berry oat and yogurt breakfast is free of refined sugars and full of the good stuff
• Everyone agrees antioxidants are important, so here are 45 antioxidant-rich foods to eat
• Take the hassle out of eating healthily with the UK’s best healthy meal delivery services

Ingredients

25g whey protein
80g raspberries
80g blueberries
50g blackberries
Water for required consistency

Whey protein

This contains all the essential amino acids required to increase lean muscle mass.

Raspberries

Your body needs the vitamin C to produce muscle-building hormones and absorb iron

Blueberries

These berries contain anthocyanidins, antioxidants that neutralise the cell damage caused by the free radicals generated by exercise.

Blackberries

Flavonoids called anthocyanins, present in blackberries, will help your muscles to repair and grow.

If you have access to a blender, a protein-packed shake or smoothie is an ideal way to refuel after a gym sesh – take a look at our best protein shake recipes and best smoothie recipes. For convenience you can’t beat the best protein powders – we reviewed and rated them for flavour – however a homemade smoothie is tastier and has extra nutritional value from the fresh ingredients.

This post-workout smoothie is rich in easily absorbed whey protein to aid muscle recovery and growth. The blueberries and blackberries provide antioxidants to fight the free radical damage caused by exercise, and the banana tops up your body’s glycogen store, which will be depleted after a workout.

To prepare this smoothie, just throw all the ingredients into a blender. If you train at a gym, you can prepare this smoothie beforehand, take it along in a sealed drink bottle and glug it down in the changing room after your workout. 

Blackberry And Blueberry Protein Milkshake Recipe

280 calories

Ingredients

• 20g whey protein isolate powder
• 300ml skimmed milk, chilled
• 50g blackberries
• 50g blueberries 
• Half a banana

Nutrition

We obtained a rough nutritional breakdown for this smoothie by running the ingredients through Myfitnesspal, one of the best weight-loss apps for calorie counting. This 280-calorie smoothie provides 41g of carbohydrates, 29g of protein, 5g of fibre and 1g of fat.

More About Healthy Eating

• What to eat after a workout and when to eat it to get the most from your training session
• Take the hassle out of eating healthily with the UK’s best healthy meal delivery services
• Here’s why you should eat healthy seeds and kernels, and what foods to add them to
• Everyone agrees antioxidants are important, so here are 45 antioxidant-rich foods to eat
• These high protein foods are essential for building muscle and aiding recovery

Ingredients

1 chopped apple
1 peeled orange
½ banana
200ml fresh pineapple juice
Squeeze of fresh lemon juice

To make: Blend and serve chilled.

Apple

The soluble fibre in apples helps to regulate blood sugar levels so you shouldn’t get hunger spikes.

Oranges

Oranges contain a generous amount of fibre, which slows down the emptying of food from your stomach and helps to keep you feeling full.

Pineapple juice

Pineapple is very sweet but much lower in calories than sugar.

Lemon juice

Lemons help the body cleanse itself by promoting perspiration and acting as a natural diuretic, as well as adding zing to the smoothie.

Banana

Bananas are packed with slow-release energy and B vitamins, which is great for boosting energy levels.

Along with eating a minimum of five portions of fruit and veg a day, a good target for your diet is to eat 30 different varieties of fruit and veg a week. That’s according to Dr Megan Rossi, a dietitian and research fellow at King’s College London, who gave us the lowdown on prebiotics. So try this goji berry smoothie recipe and add another fruit to this week’s tally.

This tasty, low-fat berry smoothie can also be enjoyed as a snack in Coach’s weight loss meal plan for women and weight loss diet plan for men. 

For more tasty fruit-filled drinks, browse more of the best smoothie recipes or refuel after a big workout with our protein shake recipes. 

Goji Berry Smoothie Recipe

Ingredients (Serves One)

• Handful of goji berries
• Handful of blueberries
• Handful of strawberries
• 1 small banana
• 100ml skimmed milk
• Honey to taste

Nutrition

We turned to Myfitnesspal, one of the best weight-loss apps for calorie counting, to help us crunch the numbers and give approximate nutritional quantities for this recipe. The smoothie contains 274 calories, with 62g of carbohydrate, 6g of fibre, 6g of protein and 2g of fat.

More About The Ingredients In This Goji Berry Smoothie Recipe

Goji berries

Rich in vitamins and minerals, goji berries are bursting with vitamin C. One handful of goji berries also provides 100% of your recommended daily allowance of vitamin B2.

Skimmed milk

Skimmed milk has had virtually all of its fat removed, but still has plenty of calcium. Discover more foods that contain calcium and why we need it.

More Smoothie Recipes

• This kale and coconut protein smoothie recipe is a great post-workout snack
• Refresh your palate with this apple, carrot and kiwi smoothie recipe
• Get one of your five-a-day with this kiwi and banana smoothie recipe

Ingredients

150g natural yoghurt
Banana
50g strawberries
1tbsp peanut butter
1tsp honey
Clear out clutter
 
To provide much-needed race day fuel that isn’t too bulky, blend all the ingredients together and serve at least two hours before your race. The yoghurt and banana will help soothe a nervous, unsettled stomach, while the banana also banishes muscle cramp. The strawberries, honey and peanut butter provide plenty of natural sugar energy that you’ll need for the big event. On your marks...

Give yourself a boost of vitamins and antioxidants in the form of this delicious raw juice blend recipe from CRUSSH. The earthy flavours of beetroot and celery are combined with the sweetness of carrots, apples and goji berries. A dose of the algae-extract spirulina contains a plethora of nutrients including powerful antioxidants.

Find more tasty ways to drink your fruit and veg with our best smoothie recipes, or if you’re looking to refuel post workout, check out our best protein shake recipes. This smoothie recipe can be used as part of a weight loss meal plan for women or a weight loss diet plan for men – just swap it out for a meal of similar calorific value.

Raw Beetroot, Apple, Carrot, Celery, Spirulina and Goji Berry Juice Recipe

553 calories

Ingredients (Serves One)

• Half a raw beetroot
• One stick of celery
• Three large organic apples
• Two large organic carrots
• Handful of goji berries
• 1tsp spirulina

Method

Begin by blending the beetroot, celery, apples and carrots until you get a bright pink juice. Then blend a handful of goji berries and your preferred amount of spirulina.

Nutrition

We entered this recipe into Myfitnesspal, one of the best weight-loss apps for calorie counting, to get approximate nutritional values. This juice contains around 553 calories, and provides 138g of carbohydrates, 27g of fibre, 9g of protein and 2g of fat.

Beetroot

Beetroot is packed with lots of vitamins and minerals. It also has liver, spleen, gall bladder and kidney cleansing properties, which help build up the body’s natural defence against carcinogens.

Celery

Celery is a good source of potassium as well as flavone apigenin which studies have revealed benefits blood pressure. Full of antioxidants it will help kick-start detoxification in your body.

Apples

Apples are rich in flavonol quercetin, one of the most potent antioxidants known to the world of nutrition.

Carrots

Packed with vitamin A, carrots are great for a healthy immune system, which will help you fire on all cylinders. They’re also known to regulate blood-sugar levels.

Goji berries

A great source of carotenoids and minerals, goji berries will fortify your immune system against winter nasties. They taste like a cross between a cranberry and cherry so will add a subtle sweet flavour to your drink.

Spirulina

One of the most concentrated sources of nutrition on earth, this plant extract will help you with energy, endurance and strength. It also helps lower cholesterol thanks to its high levels of protein, vitamin B12 and iron.

More About Healthy Eating

• Take the hassle out of eating healthily with the UK’s best healthy meal delivery services
• Here’s why you should eat healthy seeds and kernels, and what foods to add them to
• Everyone agrees antioxidants are important, so here are 45 antioxidant-rich foods to eat
• These high protein foods are essential for building muscle and aiding recovery

Instead of reaching for your usual powdered protein shake after a workout, try making this smoothie. As well as providing all the protein you need to repair and build muscle, this smoothie delivers plenty of vitamins and antioxidants to ward off free radical damage and inflammation. Plus, it’s delicious. 

Peruse our best protein shake recipes and best smoothie recipes for more tasty ways to put your blender to good use.

Fresh Cherry Post-Workout Protein Smoothie Recipe

625 calories

Ingredients (Serves One)

• 1 apple, quartered
• 1 pear
• 350g cherries, stoned
• 1 pot of Müller Light cherry yogurt
• 1 scoop of protein powder
• 4 ice cubes

Nutrition

We entered all the ingredients into Myfitnesspal, one of the best weight-loss apps for calorie counting, to estimate the nutritional content of this smoothie. It comes out at 625 calories, with 124g of carbohydrates, 25g of protein, 20g of fibre and 4g of fat. The sizeable calorie count and carb load means this smoothie is one to enjoy when you’ve been burning a lot of energy. 

Yogurt

Yogurt is full of protein and calcium, which helps your body recover and encourages muscle growth.

Apple

Apples are rich in vitamin C, a powerful antioxidant that protects your body from exercise-induced oxidative stress that can cause physical damage.

Cherries

Cherries are full of antioxidants and flavonoids which can help reduce inflammation.

Protein

This is needed for the growth and healing of muscle tissue. Pick a reputable protein powder that is high in the amino acid L-leucine for effective muscle recovery.

More About Nutrition and Healthy Eating

• What to eat after a workout and when to eat it to get the most from your training session
• Everyone agrees antioxidants are important, so here are 45 antioxidant-rich foods to eat
• Here’s why you should eat healthy seeds and kernels, and what foods to add them to
• These high protein foods are essential for building muscle and aiding recovery
• Take the hassle out of eating healthily with the UK’s best healthy meal delivery services

Mix up your morning routine with this delicious fruity treat of a breakfast smoothie. The banana and orange juice will give you the quick-release energy you need to start your day, while the low GI muesli and the protein in the yogurt will ensure you don’t crash mid morning. Opt for a muesli containing nuts and seeds for some extra goodness – here’s why you should eat healthy seeds and kernels. 

Find more tasty ways to drink your fruit and veg with our best smoothie recipes, and if you’re looking to refuel post workout, check out our best protein shake recipes. This smoothie works as part of a weight loss meal plan for women or a weight loss diet plan for men, just swap it out for a meal of similar calorific value.

Yogurt, Fruit and Muesli Breakfast Smoothie Recipe

Calories 419

Ingredients

• 2tbsp muesli
• 1 banana
• 2 handfuls of strawberries
• 200ml orange juice
• 250ml low-fat probiotic yogurt

Nutrition

We used Myfitnesspal, one of the best weight-loss apps for calorie counting, to get a rough nutritional breakdown for this breakfast smoothie, which comes in at around 419 calories. It provides 87g carbohydrates, 15g protein, 8g fibre and 3g fat.

Probiotic yogurt

Low-fat probiotic yogurt will provide the healthy bacteria your digestive tract needs to function at its best.

Strawberries

The strawberries in this recipe contain almost 100% of your daily vitamin C requirements.

Banana

Bananas are rich in potassium, which helps to maintain fluid and electrolyte balance in the body’s cells.

Orange juice

This quickly replenishes glucose stocks needed after a fast – which you normally do when you’re asleep – thanks to a high GI rating.

Muesli

Oats release energy slowly, meaning muesli will stave off any mid-morning hunger pangs, and you’ll also get plenty of protein and goodness from the nuts and seeds.

More Healthy Breakfast Ideas

• This healthy and satisfying berry, oat and yoghurt breakfast mousse is free of refined sugars and full of the good stuff
• Thinking of skipping breakfast? Here’s why eating breakfast is important 
• Take your pick of our healthy breakfasts worth getting up for
• Wake up with a bang and give yourself a steady energy supply all day long with dietician Dr Sarah Schenker’s quick and easy breakfasts

Ingredients

100g blueberries
¼ large watermelon, with seeds and skin, chopped
75g live yoghurt
2tbsp muesli
1 orange, peeled, without pith
 
Blueberries contain anthocyanins that inhibit cancer in the liver, lycopene-rich watermelon guards against prostate cancer, live yoghurt and muesli fight colon cancer and orange juice works against lung cancer. Simply blend the ingredients together and serve.

Now you may think we’re off our heads to include a whole lemon – peel and all – in this smoothie. But there’s loads of goodness in the peel, including almost your entire RDA of vitamin C, as well as antioxidants and plenty of fibre. And, thanks to the sweetness from the oranges and the creaminess of the yogurt, this drink tastes delicious to boot. 

So if you’re feeling in need of a vitamin C boost, this shake is the answer. You’ll need a powerful blender, though, so head over to our list of the best smoothie makers to find one that’s up to the job.

You can substitute this shake for a meal of a similar calorie count if you’re following our weight loss diet plan for men or weight loss meal plan for women. For more delicious ways to drink your five-a-day head over to our best smoothie recipes. 

Grapefruit, Orange and Lemon Peel Shake Recipe

423 calories

Ingredients (Serves One)

• 2 peeled grapefruits
• 2 peeled oranges
• 1 lemon with peel
• 140g live low-fat yogurt

Nutrition

We used Myfitnesspal, one of the best weight-loss apps for calorie counting, to give us approximate nutritional values for this shake. It comes in at 423 calories, and provides 103g of carbohydrates, 19g of fibre, 12g of protein and 6g of fat. 

Note that the NHS advises no more than one 150ml serving of smoothie per day, because the natural fruit sugars released by blending can take a toll on your teeth.

Oranges

Oranges are high in vitamin C, which is necessary for growth and repair as well as helping your immune system function properly. Vitamin C is also the main producer of the amino acid carnitine, which helps flush fatty acids and toxins from the body.

Yogurt

A great source of calcium and protein, yogurt helps you to stay full for longer, as well as promoting a healthy gut.

Lemon

Lemons are full of vitamin C, which has been shown to counteract free radical damage caused by exercise. Lemon peel is especially high in vitamin C and polyphenols, an antioxidant.

Grapefruit

Grapefruit is full of fibre and falls low on the glycaemic index (GI), meaning that it reduces your insulin levels, helping curb snack attacks. Grapefruit is also a storehouse of powerful phytochemicals such as flavonoids, terpenes and limonoids. These naturally occurring substances can help prevent cell damage.

More About Nutrition

• What to eat after a workout and when to eat it to get the most from your training session
• Upgrade your post-workout protein shake: these protein shake recipes use protein powder to make delicious smoothies
• Why you should add healthy seeds and kernels to your food
• Take the hassle out of eating healthily with the UK’s best healthy meal delivery services

Whether you like a smoothie as a pre- or post-workout pick-me-up, or instead of lunch, they can be a delicious and convenient way to fuel up. Find more tasty ways to drink your fruit and veg with our best smoothie recipes. 

While some smoothies are just full of fruit sugars that will send you crashing after a short time, including some vegetables in the mix will ensure you’re creating a more balanced smoothie that provides a sustained energy release. Be aware that according to the NHS guidelines one 150ml serving of any smoothie counts as just one of your five-a-day, no matter how many different types of fruit and veg you cram into it. 

This nutritionally hard-hitting smoothie is full of key vitamins and antioxidants, and can be included as part of a weight loss meal plan for women or a weight loss diet plan for men. If you’re looking to upgrade your post-gym powdered shake, try our protein shake recipes. 

Apple, Carrot and Kiwi Smoothie Recipe

285 calories

Ingredients (Serves One)

• 4 organic carrots, unpeeled
• 1 apple, unpeeled and uncored
• 1 kiwi fruit, peeled
• 1tsp spirulina
• Handful of parsley with stem

Nutrition

We used Myfitnesspal, one of the best weight-loss apps for calorie counting, to get approximate nutritional quantities for all the ingredients. The total calorie count came to 285 calories, and this smoothie provides approximately 59g carbs, 15g fibre, 7g of fat and 6g of protein.

Carrots

Packed with vitamin A, carrots are great for a healthy immune system, which will help you to fire on all cylinders. They're also known to regulate blood-sugar levels.

Parsley

With its vibrant taste and notable healing properties, parsley is an excellent source of vitamins A, C and K.

Apple 

Apples are rich in the flavonol quercetin, one of the most potent antioxidants known to the world of nutrition.

More About Healthy Eating

• Take the hassle out of eating healthily with the UK’s best healthy meal delivery services
• Here’s why you should eat healthy seeds and kernels, and what foods to add them to
• Everyone agrees antioxidants are important, so here are 45 antioxidant-rich foods to eat
• These high protein foods are essential for building muscle and aiding recovery