In this post, I’m sharing with you one of my favourite recipes. This is a treat to myself everyday. It’s low in calories, tastes fantastic and is genuinely one of the things that I look forward to consuming every day.
It is a blended fruit and chocolate protein smoothie.
Now in the past, I was doing it wrong with the ingredients and measuring the macros. But now, I’ve been able to get a balance in place so that I only consume 214 calories in my smoothie. But what I like the most about it is the macro split.
Now I will admit that in the macro split, I have treated myself to some extra calories by having the banana, simply because I love it with the banana flavour. However, if I took out the banana, the calorie intake would go down by another 54 calories.
Additionally, I also add a scoop of protein isolate powder in there as well. (Chocolate flavour from Optimal Nutrition, which I find heavenly when mixed in with the smoothie.) That is another 119 calories. So if you chose not to have those two items included, the calorie intake will be less than 100 calories. However, you won’t get the protein benefits as a result.
Without the protein shake and banana
Protein – 0.6
Carbs – 4.9g
Fats – 3.4
Total calories – 54 Calories
Without the protein shake
Protein – 1.4g
Carbs – 15.7g
Fats – 3.6g
Total calories – 104 Calories
With the protein shake
Protein – 25.1g
Carbs – 18.7g
Fats – 4.5g
Total calories – 222 calories
What equipment will you need?
- Measuring cup or kitchen scales
Coconut milk (I use VitaSoy’s unsweetened milk)
I stick to 130 mL for a one glass serving.
Please check the nutritional information and go for the unsweetened option, which has low calories and carbs.
Frozen fruits (Berries)
The frozen fruits are really low in calories. I add 50g of frozen fruits to my mix, which is 23 calories.
Directions (for a smoothie less than 100 calories)
- For a 1 glass serving, pour 130mL of the coconut milk into your blender.
- Add 50g of berries.
- For a smoothie under 250 calories, add the following.
- Add 1/2 ripe banana. (I freeze mine, so it gives the smoothie a nice frozen texture).
- 1 30g scoop of chocolate protein powder.
- Blend the mixture for 10-20 seconds and then serve.
How many times do I have this a day?
At the moment, between 1-3 times a day. My calorie deficit target is 1400 a day and it is achievable with the smoothies.
Tips for doing this on the cheap!
Eating healthily doesn’t have to be expensive, so what I do is I try to get the ripened fruits at a discount and then freeze them. I can then use them for smoothies. I do this with the berries and the bananas if I can.
For the protein whey, I buy it in bulk. So I bought a 5kg bag for $140, which has pretty much lasted me almost the entire year.
The coconut milk we get in bulk when we can find it on special. So it is usually $2 per 1L carton.
The berries can either be bought from the store ($4). However, if you can get a good deal at the market, sometimes you can buy 1-2KG or a tray for $6-10, which will last for a while.
The other thing I like about this recipe is that it is quite filling. And even if I want to feel more full, I can easily add more coconut milk or berries to the mix. Or I could choose to drink the smoothie as it is with another low carb meal.
You are welcome to substitute some of the ingredients in this mix. Just pay attention to the nutrition facts. And pay particular attention to the amount of sugars and fats in the milk. (I noticed this with cow’s milk, so I made the switch to coconut milk and I am glad that I have since it tastes great and the carb rate is really, really low).
Give this a try and share your experience. If you varied up the recipe a little, let us know in the comments below.
Thanks for reading.