Craving a smoothie that supports your weight loss goals? We've created a thick, creamy, and berry-packed smoothie recipe that's high in protein. With just a few simple ingredients—milk, yogurt, berries, and chia seeds—you can whip this up with what you likely already have on hand. Each serving delivers an impressive 38 grams of protein!
Protein is a key player in any healthy diet and offers numerous benefits for weight loss. It helps curb appetite, reduce cravings, and keeps you feeling full longer. The protein powerhouses in this recipe are Greek yogurt and dairy milk, making it both delicious and satisfying.
This recipe features a trio of berries—blueberries, raspberries, and blackberries—which are among the highest-fiber fruits. These berries help you reach your daily fiber goals, which are important for weight loss, and their natural sweetness satisfies those sugar cravings.
Once blended, this smoothie is so delicious you’ll hardly believe it’s both healthy and supports your weight loss journey!
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 Great for Weight Loss
Protein and weight loss go hand in hand, and this smoothie packs a punch with 38 grams of protein per serving. Protein helps with weight loss by curbing appetite, stabilizing blood sugar, and boosting thermogenesis, meaning your body burns more calories simply by digesting protein—pretty amazing, right?
Dairy Protein Supports Fat Loss & Muscle Building
This recipe includes two high-quality dairy protein sources, which are known to promote fat loss and muscle retention during calorie restriction. Studies show that dairy can support greater fat loss while preserving lean muscle mass. Plus, dairy milk is a complete protein, offering more protein per cup than most plant-based alternatives.
High-Volume Ingredients Keep You Satisfied
This smoothie is also a high-volume food, meaning it's rich in water. Research has shown that consuming low-calorie, water-rich foods like fruits, veggies, and smoothies can reduce body weight and curb hunger. By incorporating more water-dense foods like the berries in this recipe, you can enhance fullness without counting calories.
Fiber-Filled Ingredients Control Appetite
Fiber plays a significant role in weight loss, and this smoothie delivers. With 14 grams of fiber, it provides more than half of your daily fiber needs. Both the berries and chia seeds in this recipe are excellent sources of fiber. Fiber helps control appetite by promoting satiety as it moves slowly through your digestive system. Chia seeds alone offer 8 grams of fiber per 2 tablespoons, and since they're nearly tasteless, even picky eaters won't notice them.
Whether you're enjoying this high-protein triple berry smoothie as a snack, post-workout drink, or a quick meal, it’s a delicious way to load up on protein, fiber, and hydration!