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17 Delicious Smoothies That Pack In All the Nutrients You Need
Stay Full Until Lunch
This smoothie is one of my favorite breakfasts and gets its beautiful green color—and a hefty protein boost—from edamame. In one glass you'll get 21 grams of protein, about 46 percent of a woman's daily need, plus 9 grams of fiber, which is about 40 percent of a woman's daily quota. That alone makes this drink a treat that'll keep you satisfied until lunch. (Want more protein? Try these 6 smoothie recipes.)
Get the recipe: High-Protein Smoothie with Vanilla Bean
Nutrition à la Natalie
Repair Those Muscles
"Not only does the tangerine in this delicious smoothie give you a dose of vitamin C, but it also packs in protein," says Natalie Rizzo, M.S., R.D., blogger at of Nutrition à la Natalie. "An 8-ounce serving contains 7 grams of protein to aid in muscle repair after a tough workout."
Get the recipe: Tangerine Strawberry Creamsicle Smoothie
Build Strong Bones
This smoothie contains Greek yogurt, offering bone-building calcium and filling protein. "I like to whip this up for my kids on a super-busy morning, or for myself when I need a quick and easy afternoon snack," says Toby Amidor, M.S., R.D., author of The Greek Yogurt Kitchen.
Get the recipe: Mama's Berry Smoothie
Emily Kyle Nutrition
"This recipe is so healthy because it contains ginger, cinnamon, and turmeric—the ultimate trifecta of spices to help reduce inflammation within the body," says Emily Kyle, M.S., R.D.N., owner of Emily Kyle Nutrition. (These 8 foods are also anti-inflammatory superstars.) "Decreasing inflammation has been associated with lower risks of cardiovascular disease, and even some types of cancers. Combined with plant-based ingredients, this smoothie is a nutrient-packed powerhouse."
Get the recipe: SunGold Summer Squash Smoothie
KISS in the Kitchen
Stop Getting Sick
"The orange in this recipe provides a hit of immunity-helping vitamin C, and the matcha green tea powder is packed with antioxidants," says Shannon A. Garcia, M.D.S., R.D., with KISS in the Kitchen. "A little bit of Greek yogurt adds a protein boost, making this smoothie a real nutrition win!"
Get the recipe: Orange Matcha Smoothie
"While not your typical smoothie ingredient, the cherries in this recipe, combined with blueberries, provide a great blend of antioxidants that can keep inflammation down and promote recovery after exercise," says Kelly Jones, M.S., R.D., blogger at Eat Real Live Well. "If you use sweet cherries, the anthocyanins and quercetin may help you combat cancer. If you use tart cherries, you may have more restful sleep due to the melatonin."
Get the recipe: Purple Post-Workout Protein Smoothie
Lower Your Blood Pressure
This smoothie contains nearly a quarter of your daily need for potassium, which helps keep your blood pressure in check. The best part: It uses ingredients you likely have on hand—banana, berries, yogurt, and oatmeal. Judy Barbe, R.D., author of Your 6-Week Guide to LiveBest, says "it delivers nutrients that many Americans fall short on, including calcium, potassium, vitamin C, vitamin D, protein, and fiber."
Get the recipe: Berry Banana Smoothie
Blast Belly Fat
"Here you'll find a ton of omega-3 fatty acids, which help to reduce stress hormones that pack on stubborn belly fat," says Erin Palinski-Wade, R.D., C.D.E., author of Belly Fat Diet For Dummies. "Plus, the Greek yogurt provides a quality source of protein to help you feel full for hours."
Get the recipe: Belly Fat Blasting Smoothie
Keep Blood Sugar Stable
"For only 187 calories, this makes the perfect energy-boosting snack with 11 grams of protein to help keep blood sugar levels stable," say Lyssie Lakatos, R.D., and Tammy Lakatos Shames, R.D., authors of The Nutrition Twins' Veggie Cure. "Thanks to the chia seeds, Greek yogurt, avocado, and green tea, it's packed with antioxidants, fiber, calcium, and good-for-you fat."
Get the recipe: Creamy Banana Avocado Smoothie
Get Extra Veggies
Who said you can't use squash in a smoothie? "It can be challenging to get the recommended servings of vegetables into the day, so using fresh yellow squash is the perfect way to sneak in a serving of those veggies," says Amber Ketchum, M.D.S., R.D., of Homemade Nutrition. "The squash adds fiber, vitamin C, and energy-boosting B vitamins. And it helps create a great creamy texture."
Get the recipe: Blueberry-Peach Yellow Squash Smoothie
Eat Extra Fiber
Fact: Fiber helps lower cholesterol and keep you fuller, longer. "This smoothie bowl includes frozen zucchini for an extra boost of fiber, plus it gives the smoothie a nice creamy texture," says Karman Meyer, R.D., blogger at The Nutrition Adventure. "Top it with fresh berries for added color and antioxidants."
Get the recipe: Berry Coconut Smoothie Bowl
Score More Energy
"Matcha contains a small amount of caffeine that gives you that needed energy boost to power through the day," says Kelli Shallal, R.D., C.P.T., blogger at Hungry Hobby. "It also contains L-theanine, which has a calming effect. Many experts believe that's why the energy you get from matcha is more focused and less jittery." (Also: 6 More Ways to Cook with Matcha Tea.)
Get the recipe: Matcha Green Tea Smoothie
Have Healthy Fat
Some fats are good for you—and your waistline—and this recipe has the stuff you're looking for. Plus, "a good mix of protein, healthy fats, and carbohydrates makes it the perfect post-workout drink," says Lauren Pendergast, R.D., blogger at Nutrition By Lauren.
Get the recipe: Peanut Butter Chocolate Banana Protein Smoothie
Start the Day Off Right
"Smoothies are a great way to get in a few vegetable and fruit servings in one bowl," says Alissa Rumsey, M.S., R.D., spokesperson for the Academy of Nutrition and Dietetics. "This recipe provides a balance of fruit, veggies, protein, and healthy fats. The chia seeds help to thicken the texture of the smoothie, so you can eat it in a bowl, and they provide anti-inflammatory omega-3 fats and fiber to help keep you full for hours." (See: 10 Healthy Desserts Made with Chia Seeds.)
Get the recipe: Powered-up Smoothie Bowl
Pump Up the Electrolytes
When you're in need of some post-workout recovery electrolytes, including sodium and potassium, this recipe should be your go-to. "It has everything you need—it's high in vitamins A and C, meets almost a quarter of your daily potassium needs, and tastes amazing," says Gabbi Berkow, C.P.T., blogger at GabbiBerkow.com. "The berries provide quick-digesting carbohydrates to supply muscle glycogen, the spinach reduces post-exercise acidity, and the almond milk provides good-for-you sodium and potassium."
Get the recipe: Post-Workout Smoothie
Elizabeth Ward, MS RD
Improve Your Vision
Get a jump on the fall pumpkin craze with this tasty recipe. "Pumpkin provides beta-carotene, a beneficial plant compound that the body converts into vitamin A to help your eye health," says Elizabeth Ward, R.D., blogger at Better Is the New Perfect. "Sip on this and you'll also get protein, vitamin K, magnesium, and vitamin D, plus a serving of dairy, all for under 200 calories."
Get the recipe: Pumpkin Spice Smoothie
Ward Off Diseases
"Watercress is one green veggie you should definitely be adding to your smoothie," says Susan Peacock, R.D., blogger at DiabetesFix.net. "It contains phytochemicals with disease-fighting antioxidants and 22 vitamins and minerals." (Here are 10 more green smoothie recipes to try.)
Get the recipe: Watercress Green Greatness Smoothie