Diet-to-Go Blog
  1. 6 Sensational Summer-Inspired Smoothies!

    Sensational Summer Smoothies

    I don't know about you, but summertime is full of unique flavors that fill me with easy-breezy-beachy vibes. I'm talking about pineapple, lemon, coconut, mango, watermelon - and the list goes on... just yum! So why not start your day with a splash (in your glass, that is) of summer in the form of a summer-inspired smoothie! Smoothies can be a great breakfast option, meal replacement, or post workout meal - especially if you add whey protein to help fuel your day or build and repair muscles.

    Just be sure to take note of the calories (all included below!) Smoothies are a deceivingly dense source of them, so be sure you've accounted for them all in your daily allowances. 

    But as long as you consume wisely, smoothies can be a balanced addition to your diet, as well as a tasty treat to look forward to - oh, and boy, do I! I love to have mine as a treat once a week after a great workout (usually paired with a veggie packed snack later, in place of lunch). I also love the "iced coffee" smoothie below for breakfast on the mornings I workout, as I prefer something very light in my stomach.

    So, what's your favorite summertime flavor? Pop 'em, squish 'em, and toss 'em into your next smoothie to fill your day with some sunshine. Here are six of my taste-tested favorites:

    1. Pineapple Bliss (Emphasis on the Bliss)

    pineapple coconut smoothieby: Chrissy Doremus (That's me!)


    Servings: 1
    Per Serving: Approx. 280 calories


    • 1 scoop Vanilla Whey Protein (I use MuscleTech Vanilla Cake. Use whatever brand you prefer!)
    • 1 cup frozen or fresh pineapple. If yours are not frozen add extra ice cubes.
    • 8 oz milk (I use organic Rice Dream)
    • 1/2 tsp pure coconut extract
    • 4 Ice cubes (can use less if your pineapple is frozen)


    I'm a simple gal. Just toss everything into your blender, mix, and enjoy! This is one serving, so this recipe will "fit" in your single serve smoothie maker (no need to break out the big guns-yet!)


    Try these add-ons: toasted coconut flakes, a spritz of lime juice, or frozen banana - yum! (Frozen bananas add a creamy cool texture close to that of ice cream).


    2. Kiwi Banana Protein Smoothie


    Servings: 1
    Per Serving: 363 calories


    • 6 oz Choboni® non-fat Greek yogurt
    • ¼ cup + 3 Tbsp of cold water
    • 1 kiwi fruit, peeled + sliced
    • ½ large banana, diced + frozen
    • 1 scoop vanilla protein powder
    • 1 tsp Stevia® (or your favorite sweetener)


    Peel, dice and freeze banana for several hours or overnight. Combine all ingredients in blender and pulse for 35 seconds or until desired smoothness.


    3. Just Peachy Smoothie for Two

    by: Chrissy Doremus

    Servings: 2
    Per Serving: Approx. 200 calories

    peach smoothieIngredients

    • 2 cups frozen fresh peaches
    • 1 container Chobani Greek Vanilla Yogurt (I used 0% fat)
    • 1 scoop Vanilla Whey Protein
    • 2 tsp pure vanilla
    • 2 tsp ground cinnamon
    • 16 oz milk of your choice (I used organic soy milk)
    • Extra ice to your liking


    Again, just toss it all in! Add extra ice to your liking. You'll need the big blender for this baby and split it with a friend! 


    If you don't like using protein powder or don't have any, smoothies with be a bit thinner and lack a protein punch, but will still be yummy. You may want to add Stevia or natural honey to sweeten slightly or add a frozen banana or 1/4 cup of whole raw oats to thicken the shake.


    4. Sunrise Smoothie

    By: IdealShape

    Servings: 1
    Per Serving: 218 calories


    • 8 oz. Unsweetened Coconut Milk
    • 1 scoop Strawberry Protein Powder
    • 1/2 Lime juice squeezed
    • A handful of Dole Frozen Tropical Fruit mix
    • 1/2 teaspoon of coconut extract (add more to taste)


    Toss everything in your blender, add ice, mix, and enjoy!


    5. Almond Mocha "Iced Coffee" Smoothie

    By: Chrissy Doremus

    Servings: 1
    Per Serving: Approx. 220 calories

    almond mocha iced coffee smoothieIngredients

    • 8 oz. of your favorite unsweetened Milk (I use rice milk)
    • 1 scoop Mocha Cappuccino Protein Powder (I use Optimum Nutrition)
    • 1/2 tsp Pure Almond Extract 
    • 1 TBS Ground Flaxseed Meal (Optional: Flaxseed offers a source of "good fat" and beneficial fiber, as well as a nutty flavor that I love. It also adds about 60 calories.)
    • 1 Pinch of Sea Salt (trust me)
    • 2-4 ice cubes  (I like 4!)


    Toss everything into your blender or single serving smoothie maker and mix!


    My husband loves to add a banana or a tablespoon of peanut butter to this shake, especially before weight-lifting. With peanut's especially delicious; but for me, I like my shakes to be as low calorie as possible, so I usually drink it sans extras. I promise, you'll love it either way!


    6. Creamy Clementine Smoothie

    By: Chrissy Doremus

    Servings: 1
    Per Serving: Approx. 260 calories

    Clementine Smoothie


    • 8 oz. Unsweetened Milk of your choice
    • 1 Clementine, peeled and sectioned (be sure there are no seeds)*
    • 1/2 scoop Vanilla Protein Powder (I use MuscleTech Vanilla Cake flavor)
    • 1/2 frozen banana (peeled and sliced the night before)**
    • 1/2 tsp Pure Vanilla Extract
    • 1 tsp ground cinnamon
    • Pinch of sea salt
    • Extra ice to your liking

    *If you love a strong orange flavor, you can add 1 TBS orange juice.
    **You can use a regular banana but frozen sliced bananas add a creamy texture similar to ice cream!


    Load everything into your blender, mix and enjoy!


    This smoothie is even more of a cinch to prepare if you share with a friend. Double the ingredients and use that whole banana! (Or if you are greedy like me, you can hide your unused frozen banana and have this shake two days in a row instead!)




    Author: Chrissy Doremus

    Chrissy is a Diet-to-Go editor and contributor and co-owner of Two Clever Sisters, LLC. She is enthusiastically raising a whole-food-loving family in the suburbs of NYC with her husband, where her guilty pleasures include Pinterest and half-baked brownies (preferably together). When it comes to fitness, she loves to hate conditioning training (burpees for brownies, baby!) She's also been known to stop mid-workout to pop into a Zumba class when she hears her favorite song - because healthy living should be FUN!


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