It has taken me years to build the perfect smoothie that actually keeps me full for 4-5 hours. Smoothies, if not done right, can spike your blood sugar which can leave you moody and likely craving sugar. Smoothies that lack protein and fat in particular can leave you feeling hungry soon after drinking it.

Aim to incorporate these 5 things to make the perfect smoothie that will keep you full:

  1. Base– I recommend starting your smoothie with a base. You can try coconut, hemp, almond, pea, oat, flax, or macadamia milk. Did I miss anything? There are so many kinds of milks on the market right now from cows to nut to other alternatives. Water or coconut water are also great options! Start with a cup and add ¼ of a cup at a time to reach your desired consistency.
  1. Protein– Without some source of protein, your blood sugar will dip pretty fast. I recommend a protein powder for a smoothie, but you could absolutely use other things like hempseeds, nuts, or collagen. There are so many different kinds of powders on the market. I recommend that you buy one that agrees with your gut (pea, whey, egg, hemp, brown rice, mixed plant proteins, etc.). If you can’t tolerate, say, pea protein, then give another one a try. No sense in messing up your gut. Also, make sure you are buying a quality protein powder. Unfortunately, many powders have heavy metals, so choose your protein powder wisely! Aim for 20-30 grams of protein in your smoothie!
  1. Fat– Fat is where it’s at! Seriously though, do not skimp on fat in your smoothie! Fat keeps your hormones and cells super happy. Some good options would be avocado, almond butter, sunflower butter, peanut butter, avocado oil, MCT oil, or coconut butter. Play around with adding 1-2 tablespoons of healthy fat, and see how you feel. Some days you might need more and that is okay!
  1. Fiber– Most people do not get enough fiber in their diet. Fiber is great for the gut. I like to add acacia fiber, psyllium husk, flax, or chia. You can mix and match or just add one. Start with a tablespoon, and work your way up to 2 tablespoons.
  1. Fruit/vegetables– Fruit and vegetables are full of antioxidants and phytonutrients that help to protect against disease. My favorite fruit to add to smoothies is berries because they have a lower glycemic index which means your blood sugar won’t spike after eating them. For vegetables, you can add whatever you like! I prefer green leafy vegetables such as spinach (put whole bag or container in the freezer and grab a few handfuls at a time) or kale, but you could add zucchini, yellow squash, riced cauliflower, or cucumber. 1-2 cups is a great place to start, and you can add more if you like!


Add-ons: If you are going to add one add-on ingredient, cinnamon would be it! Cinnamon is known for helping with blood sugar stability, and it tastes great! Second, a pinch of sea salt or Himalayan salt not only brings out the flavors, but it is also great for helping to replenish your electrolytes. Last, a smoothie is a great place to add glutamine powder because it is flavorless and excellent for healing the gut!

Stephanie’s Summer Berry Smoothie

1 cup unsweetened macadamia milk
1 scoop chocolate protein powder
1 scoop collagen
1 tablespoon almond butter
1 tablespoon avocado oil
1 tablespoon acacia fiber
1 tablespoon ground flax
1 cup mixed berries
2 handfuls spinach
Pinch of sea salt
Generous shake of cinnamon
1 scoop glutamine powder

Place everything in a high speed blender. Try to take 20 minutes to sip and enjoy!


Hopefully, this gives you some ideas for the next time you go to make a smoothie this summer!

If you would like to learn more or need more ideas, I would love to meet with you! You can book a session here.

Be well,

Stephanie Watson