The High-Protein, High-Fiber Smoothie I Drank (Almost) Every Day While Losing 60 Lbs Naturally
Note: I’m someone who typically likes to “eat” my snacks. Not drink them.
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by Audie Metcalf
A refresher course on my weight loss “journey” and because who among us doesn’t want to gaze upon before and after photos?
Ok, but let’s get straight to it.
You know what I eat for packaged foods.
You know what I eat for breakfast.
You know about my huge sandwich.
You know my (very, very low key) weight routine.
You know about the magic exercise that’s the answer to all things.
You know all my tricks.
So today, you will know my smoothie. It’s mostly boring and mostly what you’d expect, but it does have one small secret that I do feel is the answer to all things smoothie.
So first, here’s all the ingredients laid out if you want to screenshot them:
Next, here’s all the ingredients measured out with exact info on the photo itself because that felt helpful:
So let’s go through the ingredients and why they’re all so carefully chosen and perfect and special:
2/3 cup Fage 0% yogurt: gorgeous for gut heath and bursting with protein
1 Tbsp ground flaxseed: omega 3s, fiber, and antioxidants. My cardiologist told me to try to work in FOUR tablespoons a day for optimum heart health.
1 Tbsp chia seeds: Also full of fiber, but these are mostly in here as a “superfood” that helps satiety—if the reason you've not been able to stick to a calorie deficit is just from feeling starving all the time, definitely start eating chia seeds.
1/2 cup frozen mixed berries: Obviously they’re delicious and sweet. But berries are also packed with fiber and can improve heart health, help to control blood sugar, support better digestion, and protect your brain. Your brain! EAT. MORE. BERRIES.
1 cup of FROZEN CAULIFLOWERRRRR! Yes. That’s the secret. This makes the smoothie SO very creamy, for hardly any cals, with a decent amount of fiber—why is fiber important? Fiber feeds the healthy bacteria in our gut which aids in digestion (lovely, healthy poops) and reduces the chance of heart disease, cancer, and diabetes. Not to mention the amount in this smoothie alone contains over half the recommended daily amount of vitamin C.
1 cup of water (or milk for more protein!)
I have a Vitamix*, but it’s so enormous and heavy I like using my Nutri-bullet* for this task, especially because it’s just a single serving. Plus … just look at it. Is anything prettier or more alluring?
If you want to make this more like a meal, add almond butter and half a frozen banana—that will add about 150 more cals, making it about 450 cals total. If you want to swap the fruit, try it—I also add frozen pineapple or frozen cherries sometimes, and whenever I have spinach I throw that in there too. It makes it less of a gorgeous color and today I needed something Instagram-worthy for you of course. If you require more sweetness, do a half tbsp of honey or half a date.
It’s as big as my head! I loooove using my Weck canning jars* as our main glasses for this—and of course a cute glass straw*. I find that a huge serving of something low calorie that I can sip on for an hour does WONDERS for my fullness and satiety vs a more overtly yummy snack like cheese for example, that’s smaller and that I gobble up right away. Ah, cheese.
Here’s the breakdown of macros and cals:
Audie Metcalf is the Editor-in-chief of The Candidly, and lives in LA with her family. You can find more of her articles here.
At The Candidly, we try a lot of stuff so you don’t have to. We only recommend things we truly love, and that we think you’ll love, too. All products are chosen independently by our creative team, and all details reflect the price and availability of products at the time of publication. If you buy something we link to, The Candidly may earn a commission.
We have to eat.
