mason jar with shake and straw

We all love our smoothies, whether for losing belly fat or not.

They are excellent for incorporating nutrient-dense ingredients into your diet, especially if you want to lose belly fat.

The smoothies you’re about to see are packed with vitamins, fibre, and protein, these smoothies will provide you with energy without too many calories, sugar and carbs.

I’ve also recommended the ingredients to use which I suggest you follow as some of the ingredients listed in the recipes aren’t the best for fat loss and could even hinder your results.

And due to me slightly tweaking the ingredients and making replacements, like swapping strawberry-flavoured yoghurt for full-fat Greek yoghurt or removing bananas from the recipe for instance, the carbs and calories especially will be significantly lower, and I’ll also use a symbol (<) to demonstrate that, as well as estimate the final macro numbers.

However, feel free to exclude some of the ingredients I recommend.

1. Berry Blast Smoothie

Recommended Ingredients:

  • Mixed berries (strawberries, blueberries, raspberries, blackberries)
    • Consider them frozen or non-frozen
  • Greek yoghurt (full fat, plain, single/low ingredient)
  • Chia/flax seeds on top
  • Water / full-fat milk / almond milk

Recipe: Mixed Berry Smoothie (dinneratthezoo.com)

Nutrition (per serving):

  • Protein: 6 grams
  • Carbs: < 32 grams
  • Calories: < 120 kcal

Taste and Benefits:
The Berry Blast Smoothie is a refreshing, tangy treat with a slight sweetness from the berries. The Greek yoghurt adds a creamy texture while boosting protein content. Chia seeds contribute to the smoothie’s fibre, promoting a feeling of fullness and aiding your digestion. The antioxidants from the berries can help reduce inflammation and support overall health.

Note: Opt for unsweetened Greek yoghurt to avoid added sugars and avoid high-GI fruits and sweeteners like honey or maple syrup. I excluded the banana as it has a higher GI which can contribute to more fat storage over time, slightly hindering your fat loss goals.

2. Green Oat Smoothie

Recommended Ingredients:

  • Spinach & parsley
  • Steel cut or rolled oats
  • Water / full-fat milk / almond milk
  • Lemon juice
  • Apples

Recipe: Green Power Oat Smoothie Recipe (allrecipes.com)

Nutrition (per serving):

  • Protein: 4 grams
  • Carbs: 23 grams
  • Calories: 257 kcal

Taste and Benefits:
The Green Oat Smoothie offers a mild, earthy flavour with a creamy consistency. Spinach is packed with iron and vitamins, while oats provide soluble fibre that helps keep you full longer. Greek yoghurt adds a protein punch and a creamy texture. This smoothie supports digestion and helps in reducing belly fat through its fibre content.

Note: Don’t use sweetened milk as it contains sweeteners that can spike your insulin and slightly hinder your fat loss goals. Use steel cut or rolled oats instead of instant oats which are high GI.

3. Tropical Smoothie (mango & passion fruit)

Recommended Ingredients:

  • Mangos
  • Greek yoghurt (full fat, plain, single/low ingredient)
  • Full-fat milk
  • Lime
  • Passion fruits

Recipe: Mango & passion fruit smoothie recipe | Good Food (bbcgoodfood.com)

Nutrition (per serving):

  • Protein: 6 grams
  • Carbs: 23 grams
  • Calories: 121 kcal

Taste and Benefits:
The Tropical Smoothie is a delightful, fruity blend that tastes like a vacation in a glass. The pineapple and mango provide a sweet and tangy flavour while offering vitamins and minerals. Greek yoghurt enriches the smoothie with protein and creaminess, aiding in muscle repair and fat loss.

Note: Don’t use flavoured/sweetened yoghurt.

4. Cucumber Smoothie

Recommended Ingredients:

  • Greek yoghurt (full fat, plain, single/low ingredient)
  • Cucumber
  • Pineapple
  • Spinach
  • Ice cubes
  • Lime and/or lemon

Recipe: Easy Cucumber Smoothie – A Couple Cooks

Nutrition (per serving):

  • Protein: 10 grams
  • Carbs: 15 grams
  • Calories: 100 kcal

Taste and Benefits:
This smoothie is incredibly refreshing with a light, crisp taste from the cucumber. The oats add a subtle nutty flavor and increase fiber, which aids in digestion and supports weight loss. Greek yoghurt contributes a creamy texture and protein, making this smoothie both hydrating and satisfying.

Note: I excluded the banana as it has a higher GI which can contribute to more fat storage over time, slightly hindering your fat loss goals.

5. Spinach Mango Smoothie

Recommended Ingredients:

  • Spinach
  • Mango chunks
  • Greek yoghurt (full fat, plain, single/low ingredient)
  • Water / full-fat milk / almond milk

Recipe: Mango & Spinach Smoothie (eatingwell.com)

Nutrition (per serving):

  • Protein: 10 grams
  • Carbs: 30 grams
  • Calories: 210 kcal

Taste and Benefits:
The Spinach Mango Smoothie blends the tropical sweetness of mango with the mild, green flavor of spinach. The mango provides a deliciously sweet taste, while spinach adds essential nutrients without overpowering the flavor. Greek yoghurt offers a creamy texture and boosts protein intake.

Note: Flavoured yoghurt is a NO-NO.

General Tips for Smoothie Preparation

  • Avoid High-GI Fruits: High-glycemic index fruits, like bananas, may not be unhealthy but can spike blood sugar levels and hinder fat loss. Opt for lower GI fruits and avoid adding sweeteners like honey and maple syrup.
  • Choose Whole Ingredients: Full-fat Greek yogurt adds more protein and healthy fats compared to low-fat, flavoured versions and enhances the creamy texture of your smoothies.
  • Feel free to substitute milk for water or almond milk for various textures

Incorporating these smoothies into your diet can be a tasty and nutritious way to support your weight loss goals, especially around the belly area. Start your morning off with them, or have them as a main meal and alternate them between amazing fat-loss dinners!