I often replace a full course lunch with a healthy smoothie that is filling, and nutritious. I also go salt free twice a week when I have a green juice for breakfast and a smoothie for lunch, going back to a salty diet only at dinner when I stick to lean proteins and grilled veggies. These smoothies combine carbs, fats and proteins and are super healthy. They do not spike insulin levels, keep you fuller for a longer time, are easy to digest, and delicious.

This week I have put together a list of my favourite smoothies that you can have instead of a full meal. You will notice these have healthy fats like peanut butter. This is because healthy fats are essential nutrients for the body. I stay away from refined carbs, wheat, dairy and junk food but make sure to include healthy fats in my diet. Shy away from the harmful refined carbs not fats.

LOW CARB, MODERATE FAT, PROTEIN SMOOTHIE

This is my favourite concoction as it has the right balance of fats and protein that makes it an excellent option for weight loss and management. It also keeps insulin levels consistent and ensures that I don’t feel hungry for hours.

200-250ml almond milk

1 tablespoon almond butter or chocolate peanut butter. Please make sure your nut butters are organic and natural, others have very high content of sugar and preservatives

1 tsp raw coconut virgin oil 

1 scoop of whey or plant-based protein powder.

1 tsp levelled raw cacao powder. 

3-4 cubes of ice 

Add all the ingredients in a blender. Blend for a few seconds and enjoy your salt-free, yummy healthy lunch.

MEDIUM CARB, MODERATE FAT, PROTEIN RICH SMOOTHIE

This one is also a lunchtime favourite. I would not recommend this for breakfast if you want to hit the gym afterwards

200-250ml almond milk

Half a frozen banana. Keep the banana in the freezer overnight to use the next morning. It makes the smoothie creamier in texture.

Half an avocado

1 tsp raw coconut virgin oil

1 tablespoon nut butter – organic almond or peanut

Blend all the ingredients for less than a minute and enjoy.

BLUEBERRY SMOOTHIE

This is full of antioxidants, low calorie, and rich in vitamin and minerals.

250-300ml almond milk

One cup blueberries

3-4 tablespoons of yoghurt

1 tablespoons oats

Blend all the ingredients and enjoy

STRAWBERRY BANANA SMOOTHIE 

 This is super delicious. A handful of seeds ensures that your Omega requirements are met as well.

250ml almond milk

2 tablespoons roasted mix seeds- sunflower/pumpkin

1 scoop of whey protein preferably vanilla or vegan protein powder

5 strawberries 

Half a frozen banana frozen

Blend all the ingredients and enjoy

MANGO PROTEIN SMOOTHIE

What is life without the occasional indulgence, especially during mango season? Enjoy the king of fruits but do keep in mind that mango is a high glycemic fruit with high sugar content. Having it alone can spike insulin levels and it is also not very good for women with PCOS. This is why I advise you to have this occasionally and blend it with whey or vegan protein powder.

1 small size mango, or half a big mango. I know it might be difficult, but refrain from using a large one

250ml almond milk

1 scoop of vanilla whey powder or vegan powder

2 tablespoons of oats

Blend and enjoy

Try out some of these smoothies and let me know how they work for you. Write to me below or using #stayrealstayyou on Instagram @shagunkhanna