Quick, simple, delicious, and effective; are the characteristics that the perfect weight loss plan must have. If your diet makes losing weight simple and enjoyable, then you will definitely see results quickly and for longer . And what is one of the easiest and most nutritious ways to have a breakfast? Low calorie shakes .

To start your weight loss journey, try these simple smoothie recipes. Each of these incredible shakes contains less than 250 calories and also offers you at least 15 grams of protein that will satisfy your hunger for longer.

Substituting your traditional and heavy breakfasts with any of these low calorie shakes will guarantee weight loss. But there are even more benefits you can get from drinking them.

1. Low calorie shakes: peanut butter sandwich

Everyone’s favorite sandwich when they were kids was peanut butter and jelly. To improve this drink nutritionally, replace the jam with fresh berries and add a scoop of protein powder to lose weight. This way you will get the same flavor of the classic sandwich, but eliminating the carbohydrates from the bread to make it a lower calorie option .

  • 5 raspberries.
  • 5 blueberries
  • 3 strawberries
  • 1 tablespoon unsalted peanut butter.
  • ½ cup of unsweetened almond milk.
  • ¼ cup of vanilla plant-based protein powder.
  • ½ cup of ice cubes.
  • Water to mix (optional).

Nutritional intake : 250 calories / 12 g fat / 14 g carbohydrates / 4 g fiber / 9 g sugar / 25 g protein

2. Peanut butter smoothie

Just like a Reese, but without the bad carbs! A classic smoothie for those of us who constantly crave this treat. To satisfy your sweet tooth you will definitely want to try this smoothie.

  • ½ frozen banana.
  • ½ tablespoon of peanut butter.
  • 1 tablespoon unsweetened cocoa powder.
  • ½ cup of unsweetened almond milk.
  • 1 tablespoon of chocolate-flavored vegetable protein powder.

Nutritional intake : 249 calories / 6 g fat / 20 g carbohydrates / 5 g fiber / 14 g sugar / 30 g protein

3. Low calorie smoothies: piña colada smoothie

This vitamin-packed shake is a great low-calorie way to get healthy protein, fiber, and fats .

  • ½ cup of light coconut milk without sugar.
  • ½ cup diced pineapple (fresh, or frozen).
  • ¼ of frozen banana.
  • 2 fresh basil leaves.
  • ½ scoop of natural plant-based protein powder.
  • Water to mix (optional).

Nutritional intake : 205 calories / 7 g fat / 21 g carbohydrates / 2 g fiber / 11 g sugar / 15 g protein

4. Ca-Cao Pow

This drink contains a large amount of protein, not only from the vanilla powder, but also from the cocoa (which provides one gram per teaspoon) and spirulina, a type of algae that is approximately 60 percent protein. Like quinoa, it is a complete protein , which means that it will deliver all the essential amino acids your body needs to convert fat directly into muscle.

  • 1 cup of spinach.
  • ½ cup of blueberries.
  • ½ teaspoon of spirulina.
  • 1 tablespoon of cocoa powder.
  • 1 tablespoon of ground chia seeds.
  • ½ cup of unsweetened almond milk.
  • ¼ cup of vanilla plant-based protein powder.
  • Water to mix (optional).

Nutritional intake : 245 calories / 5 g fat / 27 g carbohydrates / 11 g fiber / 8 g sugar / 28 g protein

5. Matcha tea smoothie

Matcha is the powdered tea used in Japanese tea ceremonies. Some studies have shown that the concentration of metabolism-boosting EGCG in matcha is up to 137 times higher than the amount you’ll find in most green teas sold. 

EGCG can simultaneously stimulate lipolysis (the breakdown of fat) and block adipogenesis (the formation of fat cells), particularly in the abdomen.

  • ½ cup baby spinach, loose.
  • ½ frozen banana.
  • One teaspoon of powdered matcha tea.
  • 1 teaspoon ground cinnamon.
  • 1 scoop of vanilla vegetable protein powder.
  • Water to mix (optional).

Nutritional intake : 226 calories / 1.3 g fat / 26 g carbohydrates / 6 g fiber / 13 g sugar / 28 g protein

6. Low calorie shakes: Kale ‘N Hearty

Do you want to keep the biome in your stomach healthy and happy? To make sure your gut is in good shape, you need to feed your microbiome something called fructooligosaccharides, or FOS – a type of prebiotic fiber found in fruits and leafy green vegetables. This is one of the best low carb drinks, as it will help heal your gut while satisfying your taste buds.

  • 1 cup kale
  • ½ cup of chopped cucumber, peeled and seeded.
  • ½ pear, seeded and quartered.
  • Juice of a fresh lemon.
  • 1 scoop of natural or vanilla protein powder.
  • ½ cup of water.
  • 2 ice cubes.

Nutritional intake : 217 calories / 1 g fat / 26 g carbohydrates / 5 g fiber / 11 g sugar / 28 g protein

Vanilla chai

Instead of going to Starbucks, better prepare this healthy and nutritious shake from home.

  • ½ cup of chai tea (made with a tea bag and chilled).
  • Half a frozen banana.
  • ½ teaspoon ground cinnamon.
  • 1½ teaspoon of natural almond cream without added salt.
  • ¼ cup of unsweetened almond milk.
  • ½ scoop of vanilla vegetable protein powder.
  • Water to mix (optional).

Nutritional intake : 219 calories / 9 g fat / 20 g carbohydrates / 4 g fiber / 16 g sugar / 17 g protein

Dark chocolate shake with walnut and banana

The density of the banana will give consistency to your smoothie, while the omega-3 from the walnuts will keep your mind fit and your belly slim.

  • ½ banana.
  • 1 teaspoon dark chocolate chips (dairy free).
  • 1 cup of unsweetened almond milk.
  • ⅛ cup of chopped walnuts.
  • 6 ice cubes.
  • ⅓ cup of chocolate vegetable protein powder.
  • Water to mix (optional).

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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