How to build a balanced smoothie that keeps you full

Smoothies can be a quick, nutritious breakfast or snack, or a glass of sugar that leaves you hungry an hour later. The difference is what goes in.

The balanced smoothie formula

• Liquid: milk, soy milk, unsweetened plant milk or water
• Protein: Greek yoghurt, skyr, silken tofu or protein powder
• Fruit: one portion, fresh or frozen; berries, banana, mango
• Vegetables: a handful of spinach or kale (you won't taste it)
• Fibre and fat: oats, chia seeds, flaxseed or a spoon of nut butter

Three smoothies to try

• Berry blast: frozen berries, Greek yoghurt, oats, milk, a spoon of chia
• Green energy: spinach, banana, peanut butter, soy milk
• Tropical: mango, pineapple, skyr, coconut water, a pinch of ginger

Common mistakes

• Using lots of fruit juice as the base
• Adding several types of fruit plus honey or syrup
• Leaving out protein, so it doesn't keep you full
• Oversized portions; a big smoothie can easily be 600+ calories

Chew your food sometimes too

Drinking calories can be less filling than eating them. If you're always hungry soon after a smoothie, try having the same ingredients as a yoghurt bowl instead.

Track it easily

Snap a photo of your smoothie to log it in Mealful, or save your favourite as a recipe and add it to your plan, so it logs in one tap.