• Nutrition Chopped

Easy Homemade Blueberry Lemon Smoothie Recipe (2022)

Updated: Mar 11

Written by: Andrea Memon, RDN, LD, CD

Blueberry Lemon Smoothie


Meal replacement shakes are a convenient, effective, and relatively straightforward tool to manage your weight. They are typically high in protein and low in calories. They are effective because they control portions and create a calorie deficit. Typically you consume one per day in place of your breakfast, lunch, or dinner meal. So, if you want to lose weight or even are working to maintain your weight, definitely try this strategy.


Meal replacement shakes are available at many places. There are entire walls dedicated to pre-made shakes at the grocery store. They are also widely available at gyms and your local smoothie shop. These are convenient but expensive. And, figuring out which are truly healthy is challenging.


The meal replacement that I prefer is a homemade smoothie. One benefit is that you can control the ingredients and use whole foods. Plus, they provide similar or arguably better satisfaction, weight management results, flavor, and nutrition profile. Homemade smoothies can help manage your weight, assist with weight loss, or can be a delicious, balanced, nutrient-dense snack to refuel after your workout, depending on your individual calorie needs and personal weight management goals.


As a general guide, most adult women require between 1,600 and 2,200 calories per day and adult men typically require between 2,000 and 3,200 calories per day depending on their daily physical activity, age and weight. To estimate your calorie needs, evaluate your physical activity, age, weight, and personal goals. The low end of the range reflects the calorie needs of an older, inactive individual, and the high end reflects the needs of a younger, extremely active person.


For homemade smoothies, I always include the following: protein powder, greens, fruit, fat, fiber, and a flavor booster. This combination of essential nutrients will keep you full for hours. The flavor boosters are spices, herbs, or fresh citrus juice. I like my smoothies thick, like a milkshake, so I buy fresh fruit and greens and freeze them when I get home. You can save this step and buy previously frozen fruit and vegetables.



There are so many flavor combinations for homemade smoothies. Today, I'll share a delicious blueberry lemon smoothie that will keep you full for hours. My mouth is watering already. Is yours?


What You'll Need:


You will need the following ingredients plus ice cubes and a blender:


Blueberry Lemon Smoothie Recipe


Ingredients:

1.5 cups of unsweetened, vanilla almond milk

1/2 cup of ice cubes

16 raw, unsalted, whole almonds (from Costco)

1/4 teaspoon 365 Almond Extract

1 teaspoon Truvia Organic Zero Calorie Liquid Stevia Sweetener

2 cups of frozen power greens (from Costco)

1/4 cup of frozen blueberries

1 tablespoon of chia seeds

2 scoops of Vital Proteins Original Collagen Peptides

Fresh lemon juice from 1/2 of a lemon


Directions:

Blend all of the ingredients in your blender until smooth. I have a Vitamix Blender and love it!


Nutrition Info:

Calories: 311

Protein: 27 grams

Fat: 14 grams

Fiber: 11 grams

Carbs: 21 grams


Enjoy!

XO Andrea






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