5 Tips for Making a Satisfying Smoothie

Smoothies get a bad wrap for being a bland and boring breakfast. For years they earned their reputation from diets that preached the only way to lose weight was to “have two shakes a day and a sensible dinner”. Gross. These shakes were chalky, watered down protein that barely resembled anything worth eating.

The good news is times have changed. Smoothies are finding a new identity. Smoothies are no longer seen the “diet” food of the past but a delicious liquid vehicle for maximizing gentle nutrition. The key to having a smoothie you enjoy is satisfaction. There’s a couple of ways you can maximize your satisfaction so let’s jump right in.


Choose foods you enjoy.

Just because the kale is a hot “it food” right now, does not mean you need to put in your smoothie if you don’t like it. To be honest, I’m not a fan of it in my smoothies. Instead I opt for spinach which has a much milder flavor. Spinach has similar nutrition to kale but spinach is a satisfying choice for me. Always choose the foods combo you enjoy and you'll be in the fast lane to satisfaction.


If it’s going to be a meal, make sure you’ve added enough energy to your mix. 

This the biggest mistake I see with smoothies. Too little food added to the mix. If you’re making a meal it should have enough energy to sustain you until your next meal or snack. 

satisfying smoothie


Do you see the difference? One keeps me fully satisfied until lunch while the other leaves me with my hunger barely touched.  Adding enough energy allows you to get through your morning without hunger. 


Aim for a balance of protein, fats, and carbs.

Balancing your macros isn’t about hitting some perfect ratio but it is about using gentle nutrition to fuel your body to YOUR needs. This is different for everyone but I will tell you the majority of my clients feel the most satisfied when they have protein and fiber along with their carbs. Example: a smoothie with just protein powder = lack of satisfaction, a smoothie with just fruit = tastes great but feeling hungry again in 15 minutes, a smoothie with protein powder, fruit, and peanut butter leaves me feeling full and satisfied until lunch. Find your balance and play with combinations until you find what is the most satisfying for you.


Get yourself a working blender.

Raise your hand if you hold onto old kitchen appliances like it’s your job. Yup, I’m totally guilty too, but one of the best things you can do to up your satisfaction factor is to get that smoothie completely blended to a smooth and creamy consistency. There’s nothing worse than having to chew unblended bits. It doesn’t have to cost a fortune either. Here's my favorite:

Ninja Professional Blender with Nutri Ninja Cups

This has been my go-to blender for a long time. It's much more affordable than the VitaMix and I love that you can throw everything into the cup, blend and go. 

Say goodbye to those icy and inconsistent smoothies.


Make your smoothie chewable.

Ok, now I know I told you chewing your smoothie sucks, but that only when its unblended bits that we never intended to chew. Adding toppings to your smoothie or making a smoothie bowl is a super fun and fulfilling way to eat a smoothie. Toppings are extra flair that really brings all your flavors together. Some of my favorites are granola, coconut flakes, chia seeds, hemp seeds, and fresh fruit. Bonus, chewing your food sends fullness signals to your brain increasing your satisfaction factor. 

green smoothie


How do you make your smoothie satisfying? Share your favorite combo in the comments below.


Till next time,

Dr. Claudia