Tired of eggs or oatmeal for breakfast? Take a break from traditional morning meals and prepare a healthy, delicious smoothie instead. You can make one with milk and/or yogurt and flavorings — and also fruit (if you’re on Phase 2). Smoothies are easy to prepare, and they’re a great option if you’re pressed for time in the morning.
Make Your Own
When preparing a smoothie at home, use a food processor or blender, which will give this tasty beverage a thick, milkshake-like consistency. There are a variety of ingredients you can use in your smoothie, depending on the Phase of the diet you’re on. Here are some basic guidelines:
If you’re on Phase
1, you can enjoy…
- Fat-free or 1% milk
- Nonfat or low-fat plain yogurt, including nonfat (0%) Greek yogurt
- Natural peanut butter (choose a brand with no more than 1 g of sugar per 2 tablespoons)
- Silken tofu
- Nuts, flaxseeds, or chia seeds
- No-sugar-added chocolate powder
- Vanilla or almond extract
- Agave nectar (1 tablespoons max daily), monk fruit no-calorie natural sweetener, or granular sugar substitute
If you’re on Phase
2 or 3, you can enjoy…
All of the above, plus:
- Fresh or frozen fruit, such as blueberries, blackberries, strawberries, raspberries, peaches, or bananas
- Artificially sweetened low-fat or nonfat flavored yogurt (avoid brands that contain high-fructose corn syrup)
While it’s best to prepare your breakfast smoothies at home (because you know they’ll contain only the healthiest ingredients and enough protein), you can purchase smoothies in chain stores or grocery stores too, as long as you check the list of ingredients first. Be aware that some smoothies contain canned fruit with added sugars, sugary syrups, full-fat yogurt, whole milk, and/or ice cream, which can derail your weight-loss efforts. You can also purchase our South Beach Diet Smoothies, which you can enjoy for breakfast along with some eggs or later as a midmorning or midafternoon snack.
Whether you prepare a smoothie at home or buy one, stick to a serving of 8 ounces — anything larger can affect your blood sugar and possibly cause cravings.