Health · Fitness & Nutrition · 1 hr ago
Dietitians suggest three steps for making a more satisfying smoothie
Dietitians recommend building a smoothie around what you need it to do, such as replace a meal or serve as a snack.
A smoothie made mostly with fruit and juice may not keep you full for long, because it can lack protein, fiber and fat.
Choose a liquid that fits your nutrition goals; low-fat milk provides protein and vitamins, while soy milk is suggested for people avoiding lactose.
Add fruits and vegetables to bring in produce, and consider high-fiber ingredients such as chia seeds if you want more fiber.
If the smoothie replaces breakfast or lunch, it should have about 20 to 30 grams of protein per serving, according to dietitian Wendy Lopez.
For a post-workout drink, protein can support muscle recovery, while a pre-workout smoothie should focus more on carbohydrates for energy.
Check for nutritional gaps before you blend so the ingredients suit the smoothie’s purpose.
Dietitians recommend a three-step approach to making smoothies more satisfying and suited to a person’s needs.
The steps are to choose a suitable liquid, select produce including vegetables, and check for nutritional gaps.
Wendy Lopez says adding protein, fiber, and fat can make a smoothie more filling than one made only with fruit and juice.
For a smoothie replacing a meal, Lopez says to aim for roughly 20 to 30 grams of protein per serving.
- Who
- Dietitians Wendy Lopez and Elizabeth Klingbeil offer the advice.
- What
- They recommend three steps for making a healthy, satisfying smoothie: choose a liquid, pick produce, and check for nutritional gaps.
- When
- The article was published on October 13, 2026.
- Where
- Not stated.
- Why
- To help people make smoothies that meet their needs and provide prolonged satisfaction.
This story does not have two clearly opposing sides.
This story does not have a timeline yet.
- Recommended steps
- Choose a liquid, pick produce, and check for nutritional gaps
- Meal-replacement protein
- Roughly 20 to 30 grams per serving
- Article publication date
- October 13, 2026
- Expert
- Wendy Lopez, CEO and co-founder of Diabetes Digital
- Expert
- Elizabeth Klingbeil, assistant professor of instruction at the University of Texas-Austin
What people are saying
A smoothie made with just fruit and juice might taste delicious, but it probably won’t keep you full for very long.
Adding protein, fiber, and fat makes a big difference in how satisfying it is.
Sources
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