Smoothies can be incredibly helpful during the early stages of your bariatric journey, particularly if you’re finding it challenging to increase your intake or meet your protein goals. Even patients who are a year or so post-surgery continue to find them useful for starting the day on the right note.
Can sub any nut butter for these and even add unflavoured protein powder. Can add ice too. Great with frozen fruit and using a fresh bag of spinach or you put in the freezer.
Protein Sources:
- Protein, such as a protein powder, Greek yogurt (which is higher in protein than regular yogurt), a flavoured yoghurt pot, coconut or vegan yoghurts, or nut butters
- Others that sound strange but do work include cottage cheese, chia seeds, hemp hearts, flaxseeds and porridge oats.
- Fruit, including berries, mango, bananas, and avocado
- Greens, such as spinach or kale
- A liquid base such as dairy or plant-based milk, water, or fruit juice
Blender Options: All types of blenders can work well for smoothie-making. You can use a large-capacity kitchen blender, a personal mini blender, or a stick blender that comes with its own cup.
Some fruits to try:
- Raspberries, blueberries, and strawberries – fresh or frozen – packed with vitamins, fibre, and colour.
- Bananas – contain potassium and inulin fibre that help you feel full.
- Mangoes – delicious, with plenty of fibre and vitamin A.
- Avocados – creamy texture, rich in fibre, and an alternative to yogurt for vegan diets.
Recipes
Chocolate Banana Protein Smoothie
Ingredients:
- ½ frozen banana
- 1 scoop chocolate protein powder (around 25g) or chocolate milk powder
- 70g Greek yogurt (or dairy-free alternative like coconut yogurt)
- 120ml almond milk (or any milk of choice)
- 1 tablespoon peanut butter (optional, for extra protein and creaminess)
- A few ice cubes
Peanut Butter & Banana Protein Smoothie
- Ingredients:
- 1-2 tbsp PBfit or peanut butter
- 1/2 medium banana ( freeze bananas in pieces)
- 100g Greek yogurt or dairy-free yogurt (e.g., almond or coconut yogurt)
- 10g hemp hearts (optional)
- 60 ml unsweetened almond milk (or any milk of choice)
- A pinch of cinnamon (optional)
Chocolate Almond Butter Smoothie
Ingredients:
- 1 scoop chocolate protein powder (around 25g) or chocolate milk powder / hot chocolate powder
- 1 tablespoon almond butter
- ½ banana
- 100ml almond milk (or preferred plant-based milk)
- ½ tablespoon chia seeds
- A few ice cubes
Berry Peanut Butter Protein Smoothie
- Ingredients:
- 1-2 tbsp PBfit or peanut butter
- 50g mixed berries (blueberries, strawberries, raspberries)
- 100g Greek yogurt or coconut yogurt alternative
- 15g hemp hearts
- 100ml water or milk of choice (almond, oat, or cow’s milk)
Chocolate Peanut Butter Protein Smoothie
- Ingredients:
- 1-2 tbsp PBfit or peanut butter
- 1/2 tablespoon cocoa powder (unsweetened)
- 100g Greek yogurt or dairy-free yogurt
- 10g hemp hearts
- 1/2 frozen banana
Tropical Protein Smoothie
- Ingredients:
- 1-2 tbsp PBfit or peanut butter
- 50g pineapple (fresh or frozen)
- 50g mango (fresh or frozen)
- 100g Greek yogurt or a dairy-free alternative
- 15g hemp hearts
- 60ml coconut water or unsweetened almond milk
Chocolate Coffee Protein Smoothie
Ingredients:
- 1 scoop chocolate protein powder (around 25g) or chocolate milk powder / hot chocolate powder
- 50ml brewed coffee (cooled) or tbsp of insta coffee
- 1/2 banana
- 100ml almond milk (or your preferred milk)
- A few ice cubes
Spinach & Mango Protein Smoothie
Ingredients:
- 50g fresh spinach (or frozen spinach)
- 70g Greek yogurt (or dairy-free alternative)
- ½ ripe mango (peeled and chopped I use frozen)
- ½ small banana
- 100ml almond milk (or your preferred milk)
- A handful of ice cubes (optional)
