Craving a smoothie that supports your weight loss goals? We’ve put together a thick, creamy, and berry-delicious smoothie recipe that’s high in protein and easy to make with just a few ingredients you likely already have: milk, yogurt, berries, and chia seeds. Each serving delivers an impressive 38 grams of protein!
Protein is a key component of a healthy diet and offers numerous benefits for weight loss. It helps curb your appetite, reduces cravings, and keeps you feeling satisfied longer. The protein powerhouses in this recipe are Greek yogurt and dairy milk.
This recipe features a trio of berries—blueberries, raspberries, and blackberries—that are among the highest in fiber. These berries help you reach your daily fiber goals, which are crucial for weight loss, and their natural sweetness can satisfy your cravings when you're in the mood for something sweet.
When you blend all the ingredients together, you’ll be amazed that this smoothie is not only delicious but also supports your weight loss efforts.
High-Protein Triple Berry Smoothie
Makes 1 serving
- Nutrition (Per serving):
- Calories: 417
- Fat: 9 g (Saturated fat: 1 g)
- Sodium: 217 mg
- Carbs: 49 g (Fiber: 14 g, Sugar: 32 g)
- Protein: 38 g
Ingredients
- 12 oz fat-free dairy milk (or lactose-free dairy milk)
- 1 ½ cups nonfat Greek yogurt
- 1 cup fresh or frozen mixed berries (⅓ cup of each blueberries, raspberries, blackberries)
- 2 tbsp chia seeds
- Ice cubes, if desired
How to Make It
- Add all ingredients to a blender and mix on high until completely smooth, about 1-2 minutes.
Why This High-Protein Smoothie Is Effective for Weight Loss
Protein and weight loss are a perfect match, and this smoothie is packed with 38 grams of protein per serving. Protein plays a key role in weight loss by curbing appetite, stabilizing blood sugar levels, and boosting thermogenesis—the process where your body burns calories just to digest protein. Pretty cool, right?
Dairy Protein: A Dual Benefit for Fat Loss and Muscle Building
This recipe features two high-quality protein sources, both from dairy, that work together to enhance weight loss. Research shows that dairy products can promote greater fat loss and help maintain muscle mass while following a calorie-restricted diet. Additionally, dairy milk is a complete protein and provides more protein per cup than most plant-based alternatives.
High-Volume Ingredients Keep You Full
Smoothies like this one are considered high-volume foods, meaning they're packed with water. Research shows that consuming low-calorie, water-rich foods like fruits, veggies, salads, soups, and smoothies can help reduce body weight and curb hunger. With the volumetrics approach, you don't have to obsess over calorie counting; instead, you can focus on increasing your intake of water-rich foods (like fruits and veggies), which can work wonders for your waistline.
Fiber-Filled Ingredients to Control Your Appetite
Fiber is another key player in weight loss, and this smoothie is brimming with it. With 14 grams of fiber per serving, it gets you more than halfway toward your daily fiber goal. Berries and chia seeds, both featured in this recipe, are excellent sources of dietary fiber. Fiber moves slowly through your digestive system, helping you feel full longer and reducing your appetite. Chia seeds, in particular, add 8 grams of fiber per 2 tablespoons and are virtually tasteless, making them perfect for picky eaters.
Whether you're enjoying this high-protein triple berry smoothie as a midday snack, post-workout recovery drink, or on-the-go meal, it's a tasty way to load up on protein, fiber, and hydration!