MACRO-FRIENDLY SMOOTHIE RECIPES

 

A smoothie: a good food to add to your day or a fake-healthy fad? It depends! This week we’re sharing some favorite smoothie recipes and, more importantly, explaining why smoothies are neither good nor bad and may be helpful in supporting you and your goals.


It is a major goal of ours to help people look past the idea that there are “good” and “bad” foods and focus on building general awareness about what is in the foods we choose to eat. Just because a food is labeled as “healthy” doesn’t mean we can eat it in unlimited quantities, and just because a food is high in calories doesn’t automatically make it bad.

Just because an internet article told you that smoothies are the perfect way to weight loss doesn’t mean that all smoothies are created equal. To reap the benefits of the foods you eat you need to know your goals and make sure your food choices are helping you reach those goals.


We think smoothies can be a great option for:

  • a post-workout meal, especially if you have a hard time eating after workouts

  • packing in micronutrients and fiber if you struggle to add fruits and veggies to your day

  • an alternative way to consume protein

  • a good way to get your calories in - drinking your macros isn't what we always recommend for those who are cutting, but it is good way if you have a hard time meeting your calorie goal

  • a quick snack when you’re on the go that can be tailored to your specific targets


Today’s post includes three of our favorite smoothie flavors with recipes for low-calorie, moderate-calorie, and high-calorie smoothies depending on your calorie needs.

LOW-CALORIE || If you are cutting (working towards fat loss goals) and looking for a yummy way to get more protein in, this is the one for you

MODERATE-CALORIE || A little higher in calories for those with a little more wiggle room in their macros

HIGH-CALORIE || This is a great option for anyone bulking, or trying to put on muscle mass, or for anyone struggling to meet high macro goals


Kate Lyman Nutrition Macro coaching flexible nutrition macro-friendly recipes and resources

SWEET BERRY VANILLA

Low-Calorie:
21P/6F/19C | 212 caLories

  • 100g frozen mixed berries

  • 8 oz. unsweetened almond milk + 8 oz. cold water

  • 10g  raw kale

  • 32g (1 scoop) vanilla flavor protein powder*

  • 6g chia seeds

You can find this recipe in the MyFitnessPal database by searching “KLN Recipe Sweet Berry Vanilla Smoothie/Low-Cal”.

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Moderate-Calorie:
35P/19F/32C | 422 calories

  • 150g frozen mixed berries

  • 12 oz. unsweetened almond milk + 8 oz. cold water

  • 15g  raw kale

  • 48g (1 ½ scoops) vanilla flavor protein powder*

  • 9g chia seeds

  • 16g almond butter

Add to MFP by searching the database for “KLN Recipe Sweet Berry Vanilla Smoothie/Low-Cal”. Choose 1.5 as the serving size and then add 16g of almond butter to your entry.

High-Calorie:
42P/21F/79C | 659 calories

  • 200g frozen mixed berries

  • 16 oz. vanilla almond milk + 8 oz. cold water

  • 150g (one single-serve) Non-fat Greek yogurt, plain

  • 20g  raw kale

  • 32g (1  scoop) vanilla flavor protein powder*

  • 12g chia seeds

  • 16g almond butter

You can find the recipe in the MyFitnessPal database by searching “KLN Recipe Sweet Berry Vanilla Smoothie / High-Cal”.

*NOTE: Macros will vary depending on the kind of protein powder you use; For this recipe, we used Sunwarrior - Warrior Blend, Vanilla flavor


CREAMY CARAMEL COFFEE

Low-Calorie:
19P/9F/25C | 249 calories

  • 60g frozen banana + 1 cup ice

  • 8 oz. unsweetened vanilla almond milk + 8 oz. cold water

  • 15g Silk Non-dairy Caramel Almond Creamer

  • 24g (1 scoop) Garden of Life Coffee protein

  • 6g ground flax seed


You can find the recipe in the MyFitnessPal database by searching “KLN Recipe Creamy Caramel Coffee Smoothie/Low-Cal”.

Kate Lyman Nutrition Macro coaching flexible nutrition macro-friendly recipes

Moderate-Calorie:
33P/14F/36C | 388 calories

60g frozen banana + 1 cup ice

8 oz. unsweetened vanilla almond milk + 8 oz. cold water

15g Silk Non-dairy Caramel Almond Creamer

150g (one single-serve) Non-fat Greek yogurt, plain

24g (1 scoop) Garden of Life Coffee protein

6g ground flax seed

8g almond butter

Add to MFP by searching the database for “KLN Recipe Creamy Caramel Coffee Smoothie/Low-Cal”. Then add 150g non-fat Greek yogurt and 8g of almond butter to your entry.

High-Calorie:
42P/25F/76C | 671 calories

  • 135g frozen banana + 1 cup ice

  • 16 oz. unsweetened vanilla almond milk + 8 oz. cold water

  • 60g Silk Non-dairy Caramel Almond Creamer

  • 150g (one single-serve) Non-fat Greek yogurt, vanilla

  • 32g (1 ½ scoopS) Garden of Life Coffee protein

  • 9g ground flax seed

  • 16g almond butter

You can find the recipe in the MyFitnessPal database by searching “KLN Recipe Creamy Caramel Coffee Smoothie/High-Cal”.


MOJITO COLADA

Low-Calorie:
19P/8F/25C | 232 calories

  • 100g frozen pineapple

  • 8 oz. coconut water + 8 oz. cold water

  • 22g (2 scoops) Collagen peptides

  • 8g coconut oil

  • 10g  raw spinach

  • 5g lime juice

  • 5 fresh mint leaves

Add to MFP by searching the database for “KLN Recipe Mojito Colada Smoothie/Low-Cal”.

Kate Lyman Nutrition Macro coaching flexible nutrition macro-friendly recipes

Moderate-Calorie:
39P/10F/41C | 390 calories

  • 125g frozen pineapple

  • 10 oz. coconut water + 8 oz. cold water

  • 150g (one single-serve) Non-fat vanilla Greek yogurt

  • 28g Collagen peptides

  • 10g coconut oil

  • 12g  raw spinach

  • 5g lime juice

  • 5 fresh mint leaves

Add to MFP by searching the database for “KLN Recipe Mojito Colada Smoothie/Low-Cal”. Choose 1.25 as the serving size and then add 150g nonfat vanilla Greek yogurt  to your entry.

High-Calorie:
49P/11F/87C | 629 calories

  • 150g frozen pineapple

  • 140g frozen mango

  • 16 oz. coconut water + 8 oz. cold water

  • 200g Nonfat vanilla Greek yogurt

  • 22g (2 scoops) Collagen peptides

  • 32g (1  scoop) vanilla flavor protein powder

  • 8g coconut oil

  • 10g  raw spinach

  • 5g lime juice

  • 5 fresh mint leaves

You can find the recipe in the MyFitnessPal database by searching “KLN Recipe Mojito Colada Smoothie/High-Cal”.

*NOTE: Macros will vary depending on the kind of protein powder you use; For this recipe, we used Sunwarrior - Warrior Blend, Vanilla flavor.


 

Love these and looking for more easy, macro-friendly recipes? Check out our free mini-cookbooks here or grab the full version in The Shop!