Getting your fill of fiber is essential for dropping pounds, because it fills your belly and keeps you feeling full longer so you won't feel hungry. Daily recommendations for fiber are around 25 grams, so Willow and Stephanie suggest trying to fit between five and 10 grams of fiber in at breakfast. Here are some ingredients you can add to your blender to boost the fiber content. The protein content is included to see how one ingredient can offer double the weight-loss power (fiber plus protein!). Aside from the typical fruits and greens listed below, Elyse recommends getting a little creative by adding Swiss chard, arugula, or even romaine.
|Ingredient||Fiber (g)||Calories||Protein (g)|
|1/2 cup blueberries||1.8||42||0.5|
|1/2 cup strawberries||1.5||24||0.5|
|1/2 cup raspberries||4||32||0.7|
|1 medium banana||2.3||59||1.4|
|1/2 apple (with skin)||2.1||47||0.2|
|1 kiwi, peeled||2.1||42||0.8|
|1 medium peach||2.3||59||1.4|
|2 cups spinach||3||18||1.2|
|2 cups kale||2.7||67||4.4|
Getting enough protein in the morning is also essential for weight loss. Since protein takes longer to digest, it also takes more calories to burn, so you'll shed pounds faster. Consuming 15 to 25 percent of your total daily calories from protein each day is a healthy spot to aim for, which would be 60 to 100 grams. Willow and Stephanie say that the lower-mid end of that range is perfect for most people, so let's say 65 grams of protein each day, which would be about 10 to 15 grams in the morning. While yogurt and milk are great options for protein-packed smoothie ingredients, check out the others below — some offer tons of filling fiber as well.
|Ingredient||Protein (g)||Calories||Fiber (g)|
|1 cup skim milk||8||90||0|
|1 cup unsweetened soymilk||7||80||2|
|1 cup Original Silk Almondmilk Protein + Fiber||5||90||5|
|3 ounces plain Greek yogurt||5.6||30||0|
|3 ounces vanilla soy yogurt||3.5||75||0.5|
|1/5 block soft tofu||6||60||0.5|
|1/2 cup cannellini beans||6||100||5|
|1 serving plant-based protein powder||17||90||3|
|1 tablespoon almond butter||3.5||95||2|
|1 tablespoon hemp seeds||3.3||57||1|
This vegan vanilla milkshake smoothie offers 17.4 grams of protein.