The Breakfast Smoothie to Help You Lose 100lbs

The simple smoothie recipes that was at the center of one Dad's 100lbs of weight loss

Bottom Line UP Front (BLUF)

• Smoothies can be a powerful, convenient tool for losing significant weight especially when life is busy.

• Smoothies are faster than grabbing convenience food and ensure you get high-quality nutrition without accidental "overflow calories."

• Wild blueberries provide double the antioxidants of regular blueberries and significantly boost health—from brain function to blood sugar control.

• Ground flaxseeds are a must have for smoothies as they add omega-3s, fiber, and unique antioxidants (lignans) often missing from the typical diet.

• Need calcium? Switch water for unsweetened almond milk or low-fat milk in your smoothie.

Before We Get Started

• This post contains my #1 favorite smoothie recipes plus 3 additional ones. If you want more breakfast ideas (including smoothies) - check out my last cookbook - 30/10 Breakfast Cookbook: 30 HighPerformance Breakfast Recipes Delivering At least 30g of Protein and 10g of Fiber.

The Breakfast Smoothie to Help You Lose 100lbs

A couple weeks ago a reader, and friend, reached out looking for smoothie recipes. Here’s what he wrote me:

I have been making your blueberry, pistachio, vanilla protein powder (from your website), wheat germ shake for breakfast for like two years. I love it. I’m down 100lbs over the same period. Seriously.

First, awesome. This fellow father used his young kids as the fuel to drive him to 100lbs of weight loss. This is what it’s all about. Second - smoothies are a great way to fuel weight loss, especially when you are on the go a lot in your life.

The Smoothie Advantage

Speed & Ease

You can make a smoothie fast. You can make a smoothie faster than you can microwave a ready made breakfast burrito. To make the changes that you want to make with your body - you are going to need to re-prioritize your time. But, there are still times when time will be short. Smoothies are a quick way to get all of the nutrition that your body needs to fuel your best self.

Control

Overflow calories are killer. These are the extra calories that you aren’t really paying attention to. The tablespoon of peanut butter that was really three. The cup of rice that was really a cup and a half. The extra food that you add to your plate at the end of a meal because there was just a little left (too much to save for later). Smoothies give you a calorie controlled meal with no overflow.

How to Leverage Smoothies As A Weight Loss Driver

Famed L.A. Dodgers Manager, Tommy Lasorda was singing the praises of the calorie controlled nature of shakes way back in the last 80s with his endorsement of SlimFast. Fortunately for you, what Tommy was drinking back then was akin to a horse drawn carriage while you have the power to have a nutritionally Ferrari whenever you choose.

Getting started is simple. Pick an eating occasion—I recommend breakfast. Replace that meal with smoothies. You can use any of the smoothies but I recommend starting with the Powershake recipe below. It is simple, packed with nutrition, high protein, and delicious. This is the same shake that my friend and fellow reader drinks. I’ve been drinking a version of this shake for over 20 years.

Dr. Mike’s Powershake

• 1 cup frozen wild blueberries

• ¼ cup shelled pistachios

• 1 scoop Synthesis

• 1 Tbsp wheat germ

• 1 Tbsp ground flaxseeds

• 1-2 cups water (more = thinner shake, less = thicker shake - it is up to you)

Nutrition Facts: 474 calories; 23g fat, 36g carbs(10g fiber), 41g protein

Here’s Why This Shake is Great.

Wild Blueberries - One of the healthiest foods that you can eat (and I don’t say that often). Compared to traditional blueberries, wild blueberries have 2x the antioxidants and more fiber. The research behind blueberry antioxidants is powerful - boosting everything from eye health to brain function to improving insulin sensitivity and blood pressure.

Pistachios - The incredible hulk of nuts, pistachios are a nutritional powerhouse. These tiny green gems are unique among plant proteins as they contain 6 grams of complete protein per ounce (49 nuts). They have a naturally occurring antioxidant blend that makes most of the other nuts jealous.

Synthesis Protein - This is a concentrated mixture of high quality proteins - whey protein isolate and micellar casein. Whey protein isolate is designed for flipping the muscle building switch in your body. It consists of easily digested purified protein and high levels of the coveted amino acid leucine. Micellar casein is the ying to whey protein isolate’s yang. It is digested slowly due to the naturally forming micelles (hence the name micellar casein). Some people think this helps enhance feelings of fullness as well. Casein’s amino acid mix has shown to be king when it comes to preventing muscle breakdown. I formulated this product myself and use it daily.

Wheat germ - One of the two parts of wheat that are discarded during the refinement process. This is the good stuff that is cast aside when ultra-processed and refined grain meals are being manufactured. The germ contains vitamin E, folate, phosphorus, thiamin, zinc, magnesium and almost 2 grams of fiber.

Ground Flaxseeds - Flaxseeds and flaxseed oil are known for their omega-3s. The omega-s in flaxseed is not the same as those found in fish but they still help the body fight excessive inflammation. The other reasons why you want ground flaxseed in your smoothie are fiber and lignans. The fiber contained in flax helps with fullness, feeding your gut bacteria, and helping lower your cholesterol. You might not be familiar with lignans. They are unique antioxidants found in fiber rich plants. Oftentimes the matra of more antioxidants is better is touted in the name of better health. I think that the truth is closer to, the more variety of antioxidants the better. Ground Flaxseeds contain a source of antioxidants that you likely are missing out from your diet.

Water - I generally use water in my smoothie recipes. One reason to change it up is calcium. If you wanted more calcium in your diet. If this is the case, then I’d recommend unsweetened almond milk or low fat milk. This will add 30 or 100 calories to your smoothie.

Looking for More recipes?

Here are 3 more delicious smoothies that pack +30 grams of protein and less than 500 calories.

Chocolate Caramel

The dates provide a caramel-like sweetness that provides a distinctive indulgent taste while also counteracting the bitterness of the antioxidants in the baking cocoa.

• 1 scoop Synthesis

• 2 tsp unsweetened baking cocoa

• 2 TBSP walnuts

• 2 dates (pitted)

• 2 tsp chia seeds

• 1 cup unsweetened almond milk

Nutrition Facts: 433 calories; 26g fat, 45g carbs(8g fiber), 36g protein

Try this: replace the unsweetened baking cocoa with ¼ tsp of vanilla extract for a vanilla caramel version of this smoothie.

Double Chocolate Cherry Smoothie

Frozen pitted dark cherries are an unsung healthy hero of a food. Their dark red color is indecisive of powerful anthocyanin antioxidants (similar to pomegranates) and they eat like a delicious dessert.

• 1 ½ cups dark cherries, pitted, unsweetened (frozen)

• 1 TBSP walnuts, chopped

• 1 scoop of a Authentic Vanilla Synthesis

• 1 TBSP cocoa powder, unsweetened

• 2 TBSP flaxseed meal

• 1 ½ cups water

• 3-4 ice cubes

Nutrition Facts: 413 calories; 16g fat, 42g carbs(9g fiber), 37g protein

Chunky Monkey

Modeled after my childhood favorite Ben & Jerry’s Ice Cream

• 1 scoop Synthesis

• 2 tsp unsweetened/dark chocolate chips

• 2 TBSP walnuts

• 2 tsp chia seeds

• 1 banana

• 1 cup water

• 3-4 ice cubes

Nutrition Facts: 410 calories; 18g fat, 37g carbs(6g fiber), 35g protein

-Dr. Mike

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