How to Make a Smoothie That Actually Fills You Up

A smoothie that's just fruit and juice will leave you hungry in an hour. Here's how to build one that keeps you full for hours.

The Formula

A filling smoothie needs 4 components:

Liquid base: Milk, almond milk, oat milk, or water (1 cup)
Protein: Greek yogurt, protein powder, cottage cheese, or silken tofu (1 serving)
Fruit: Banana, berries, mango, or pineapple (1 cup)
Healthy fat or fiber: Nut butter, chia seeds, flax seeds, oats, or avocado (1-2 tablespoons)

5 Filling Smoothie Recipes

Peanut Butter Banana

1 banana + 1 cup milk + 2 tbsp peanut butter + 1 scoop protein powder + ice. 35g protein.

Berry Protein

1 cup mixed berries + 1 cup almond milk + 1 scoop vanilla protein powder + 1 tbsp chia seeds. 25g protein.

Green Power

1 banana + 1 cup spinach + 1 cup almond milk + 1 tbsp almond butter + 1 scoop protein powder. 25g protein.

Tropical

1 cup mango + 1/2 cup pineapple + 1 cup coconut milk + 1/2 cup Greek yogurt + 1 tbsp flax seeds. 15g protein.

Chocolate Recovery

1 banana + 1 cup milk + 1 scoop chocolate protein powder + 1 tbsp cocoa powder + 1 tbsp peanut butter. 30g protein.

Tips for Better Smoothies

Use frozen fruit instead of ice. Frozen fruit makes smoothies thicker and more flavorful.
Add protein. Without protein, smoothies are just sugar. Greek yogurt or protein powder keeps you full.
Add healthy fats. Nut butter, avocado, or chia seeds slow digestion and keep you satisfied.
Don't overdo the fruit. 1-2 servings of fruit is enough. More than that is a lot of sugar.

Get more meal ideas with our free Random Food Generator.

Frequently Asked Questions

Are smoothies healthy?

It depends on what's in them. A smoothie with fruit, protein, and healthy fats is a balanced meal. A smoothie with just fruit juice and sugar is basically a milkshake.

Can I meal prep smoothies?

Yes. Pre-portion ingredients into freezer bags (fruit + spinach + seeds). In the morning, dump into a blender, add liquid and protein powder, blend. Takes 2 minutes.