Banana smoothie - 34 delicious homemade recipes

Smoothies for weight loss are popular among women around the world. It is consumed as a main dish, replacing breakfast or dinner. This drink is very healthy and at the same time has excellent taste.

The calorie content of a smoothie directly depends on the ingredients in the drink. It is prepared from various vegetables and fruits with the addition of milk or juice. The name translates as “homogeneous, pleasant.” The drink is especially popular among people who lead an active lifestyle.

With yogurt and honey

This classic sweet smoothie is nutritious enough to replace a full breakfast. To prepare it you will need:

• 2 ripe large bananas.
• 0.5 liters of yogurt (without flavorings or other additives).
• 1 tbsp. l. liquid linden honey.

First you need to deal with bananas. They are peeled, cut into small pieces and placed in a deep container. The fruit is then poured into yogurt, sweetened with honey and blended with a blender. The finished banana smoothie, the calorie content of 100 g of which is 155 kcal, is poured into glasses and decorated at your discretion.

With milk

This delicious and healthy cocktail can be prepared especially for children. To treat your kids to this fruity drink, you will need:

• 3 large ripe bananas.
• 3 cups pasteurized milk.
• 3 tbsp. l. fine sugar.

You need to start preparing a banana smoothie with milk by processing the fruit. They are peeled, cut into small pieces and transferred to a blender tank. Sugar and milk are also sent there. Whisk everything vigorously until smooth and pour into glasses. The energy value of this drink is 165 kcal. To reduce it, you can reduce the amount of added sugar and use skim milk.

Smoothie diet

Is it possible to lose weight by drinking only smoothies? This question is asked by many people who want to lose weight. Some people were able to experience results on such a diet. You can spend a fasting day, or you can stick to this diet from 3 days to 4 weeks.

It is generally accepted that such a diet is useful in reducing the amount of food consumed. Some followers can replace a full meal with such a cocktail.

It is believed that smoothies are easier to digest by the body than, for example, solid food. Which, entering the stomach, is broken down with the help of enzymes and only then the necessary vitamins are absorbed by the intestines.

Many supporters of this diet note that in 3 days they managed to get rid of 2 extra pounds.

Diet adherents argue that the transition should be smooth. It is best to reduce the number of calories consumed in 2-3 days. It is also worth removing all fatty, salty and sweet foods from your diet. You can replace them with dishes made from cereals, vegetables, lean fish or lean meat. You should reduce portions, gradually replacing smoothies instead of dinner for weight loss. Also, during the diet you should drink up to 2 liters of plain, still water. It is best to buy bottled water. It, unlike tap water, does not contain chlorine and heavy metals.

Diet smoothies can be divided into several groups:

1. Fat burning. They contain those products that help speed up metabolism. These could be citrus drinks with orange, lemon or grapefruit. Pineapple, strawberries and mango also have a fat-burning effect. You can add the following spices to a vegetable smoothie: ginger, cinnamon, hot pepper, coriander. It is worth considering that these herbs will give the drink a very piquant flavor.
2. Vegetables are the most common type of cocktail that replaces any vegetable salads. Ease of preparation saves a lot of time. For greater benefits of such drinks, it is better to use seasonal vegetables that grow in the region where you live. This will greatly facilitate the digestive processes, as such products will be easier to digest. A cucumber smoothie for weight loss can be a great snack.
3. Fruit - you should carefully consider the choice of ingredients so as not to make the drink too high in calories. It is better not to add banana and grapes, as these fruits are the most high in calories.
4. Cleansing. To achieve a detox effect, you need to consume cocktails made from products with antioxidant effects.

With kefir and oatmeal

This aromatic and fairly thick banana smoothie can be prepared in literally a matter of minutes, and the result will exceed all your wildest expectations. To make this fortified cocktail, you will need:

• 1 liter of kefir.
• 4 ripe large bananas.
• 6 tbsp. l. oatmeal.
• 2 tbsp. l. fresh raspberries.
• 1 tbsp. l. linden liquid honey.

Peeled and chopped bananas are combined with oatmeal. All this is supplemented with honey, poured with kefir and blended with a blender. The finished drink is served in tall glass glasses, previously decorated with raspberries. Its energy value is 158 kcal and can vary depending on the fat content of the kefir used.

Useful tips

Despite the fact that the exotic fruit is considered to be a high-calorie product, a banana smoothie is an effective means for losing weight. When using it, it is important to adhere to several rules:

1. Banana is rich in simple carbohydrates, which quickly fill you up. But the feeling of fullness does not last long. Therefore, it is important to control the number of servings consumed during the day. To achieve the desired result, you should follow the rule: 250 ml of banana smoothie - 1 meal. The maximum amount per day is 5 servings.
2. To prepare the cocktail, use only ripe fruits. Overripe ones will not give the desired result.
3. Since the smoothie has a thick consistency, it is better not to drink it, but to consume it slowly with a small spoon so that the beneficial substances are better absorbed.
4. The base of the drink should always be a banana. Additional components can be changed. This will allow you to diversify the menu.
5. You should be careful about additional ingredients and choose low-calorie ones.
6. The banana diet should not be too long. The maximum period is 7 days. Then you need to take a break for 1–1.5 months. To help your body shed extra pounds faster, you can add light physical activity.

You must drink at least 2 liters of water per day

You need to properly prepare for the diet. A few days before a new diet, you should reduce the calorie content of the foods you eat and the size of portions, but at the same time increase your water intake. Gradually you need to switch to eating small portions every 2–2.5 hours. When preparing for a diet, avoid processed foods, smoked meats, canned food, spicy and salty foods, and alcohol. It is better to give preference to fresh vegetables and fruits.

After finishing the diet, you need to exit it correctly. Release time: at least 2 weeks. Solid foods should be introduced into the diet and their calorie content should be increased gradually.

If you have difficulties with long-term abstinence from food, you can use a more gentle regimen - a 3-day diet. When eating 4-5 times a day, 3 meals should be replaced with smoothies. During the rest, the consumption of low-calorie foods is allowed: cereals, kefir, vegetables.

With orange juice

The banana smoothie recipe discussed below will be a great find for those who love all sorts of exotic things. To play it you will need:

• A glass of fresh orange juice.
• 3 large ripe bananas.
• ½ cup unsweetened pineapple juice.
• 2 kiwis.
• 3 rings of canned pineapple.
• 2 cups crushed ice.

Bananas, kiwis and pineapples are placed in a blender container. All this is poured with fruit juice and whisked thoroughly. The finished drink is topped with crushed ice and served in beautiful wine glasses. Even those who deny themselves many goodies will like it, since its calorie content is only 130 kcal.

Final tips and secrets

It is not recommended to store banana drinks for more than 12 hours - the smoothie takes on an unsightly dark shade.

In a refreshing version of the preparation, ice is added last, when all the ingredients have already been thoroughly mixed.

If you are allergic to citrus fruits, the orange juice in the recipe can be replaced with pumpkin juice, this will not affect the taste.

Banana drinks are contraindicated for those with diabetes. Pregnant and breastfeeding women are advised to drink with caution.

Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).

With cinnamon and chocolate

Using the method described below, you get a real anti-stress banana smoothie with milk. However, it has a high nutritional value of 210 kcal. Therefore, it should be used with caution by those who dream of a slim figure. To prepare it you will need:

• 150 g milk chocolate.
• 3 large ripe bananas.
• 1 liter of pasteurized milk.
• 1 tsp. ground cinnamon.

Place pieces of peeled fruit and broken chocolate into a suitable container. All this is poured with milk and heated over low heat. As soon as the chocolate is completely dissolved, the smoothie base is removed from the stove, whipped with a blender and served in beautiful glasses, after adding cinnamon.

Best Banana Smoothie Recipes

There are actually a lot of banana smoothie recipes for weight loss, so those losing weight will have no shortage of choices. However, be vigilant and choose only those that really promise to get rid of extra pounds, and not help you gain them again. So, the choice is yours.

Keep in mind that the portion size and calorie content of each cocktail are quite arbitrary, as they depend on many factors, from the fat content of the milk you use to the size and weight of the bananas themselves, which ranges from 80 to 200 grams.

Banana smoothie with milk

It is known that weight loss depends on whether calcium enters the losing weight body. Research has revealed that dairy products can improve the tolerance of diets several times over, significantly increasing their effectiveness and helping to build muscle mass. That is, by adding milk or yogurt to a banana smoothie, you can not only lose weight, but also give relief to your shape. That’s why banana-milk smoothies for weight loss are so popular because they have just such an effect.

Ingredients

• medium-sized bananas: 2 pieces (about 200 g);
• fat milk (from 4.7% to 7%): 500 ml.

Recipe

1. Cut the peeled bananas into cubes.
2. Add milk to them.
3. Blend in a blender until thick and smooth.
4. Add ice cubes if desired.

Note

Makes 2 servings of the most delicate banana smoothie with milk. The calorie content of each serving will be about 440 kcal. If the feeling of hunger does not leave you during the diet, take full-fat milk. If this method of losing weight is easy for you and without much feeling of hunger, take milk with lower fat content or use drinking yogurt. This will significantly reduce the calorie content of the drink and help you lose even more kilograms.

Banana-strawberry smoothie

Despite all the sweetness and juiciness of strawberries, they are a low-calorie product (only 32 kcal). Therefore, it will not only help you lose excess weight, but will also turn your diet days into real pleasure. By preparing a banana-strawberry smoothie for weight loss, you can naturally reduce high blood pressure, strengthen the walls of your blood vessels, and prevent the development of atherosclerosis and coronary heart disease. By drinking this cocktail throughout the week, you can reliably strengthen your immune system and thoroughly prevent colds and infectious diseases.

Ingredients

• medium-sized banana: 1 piece (100 g);
• strawberries: 100 gr;
• drinking natural yogurt without additives of medium fat content (2%): 400 ml.

Recipe

1. Cut the peeled banana into cubes.
2. Cut the washed strawberries into slices and place them with the banana slices.
3. Pour yogurt over this entire mixture.
4. Blend in a blender until thick and smooth.
5. Add ice cubes if desired.

Note

According to this recipe, you get 2 servings of a delicious banana-strawberry smoothie for weight loss, the caloric content of each of which will be about 180 kcal.

Apple and banana smoothie

Apple diets today are one of the most popular and effective, because these fruits are inexpensive and low-calorie. And their benefits for the body have been known for a long time and have been confirmed by various studies. By adding an apple to a banana smoothie for weight loss, you can improve digestion, as the smoothie will be high in fiber. In addition, the drink improves metabolism, which also helps normalize weight.

Ingredients

• medium-sized banana: 1 piece (100 g);
• fresh, just squeezed apple juice: 100 ml;
• drinking 2% yoghurt without additives: 400 ml.

Recipe

1. Peel the banana, cut into small cubes.
2. Pour in apple juice.
3. Pour in yogurt.
4. Mix thoroughly in a blender until smooth.
5. If desired, you can add a few pieces of ice.

Note

From the above dosages you get two servings of a sour, but very soft and pleasant-tasting smoothie made from apples and bananas. The calorie content of each of them will be on average 190 kcal.

Banana-orange smoothie

Another fruit that can brighten up a banana smoothie diet is an orange. True, you will not have to use it specifically, but freshly squeezed juice from this citrus fruit. How will this cocktail be useful? The dietary fiber found in orange juice swells your intestines and creates a feeling of fullness that lasts up to 4 hours. So after such a drink you will definitely not be hungry.

Ingredients

• medium-sized banana: 1 piece (100 g);
• orange juice: 100 ml;
• 2% drinking yogurt without additives: 400 ml.

Recipe

1. Cut the peeled banana into cubes.
2. Pour in freshly squeezed orange juice.
3. Pour in yogurt.
4. Mix the mixture thoroughly with a blender until a thick, uniform drink is formed.
5. Add ice cubes (to taste).

Note

The result is two servings of banana-orange smoothie for weight loss, which will amaze anyone with its citrus-delicate taste. The calorie content of this cocktail will be 190 kcal each serving.

Chocolate Banana Smoothie

Despite its high calorie content, chocolate has been shown to enhance metabolism, increase the energy efficiency of cells and neutralize fats accumulated under the skin. So you shouldn’t ignore the chocolate-banana smoothie for weight loss as part of your unique and most delicious diet. Considering the high calorie content of this product, this cocktail can be used as part of a smoothie diet no more than twice a week. It is recommended by nutritionists only in cases where there is exhaustion and loss of strength. Yes, no one is immune from this. But after such a cocktail, both strength and mood will return very quickly.

Ingredients

• medium-sized banana: 1 piece (100 g);
• chocolate syrup: 100 ml;
• drinking yoghurt (natural, without additives, 2%): 400 ml.

Recipe

1. Peel the banana, cut into small pieces.
2. Pour over chocolate syrup.
3. Pour in yogurt.
4. Blend until smooth in a blender.
5. Add ice cubes (optional).

Note

The dosage of ingredients is designed for two servings of a delicious, sweet chocolate-banana smoothie that will brighten up your dietary routine. Anyone losing weight should take into account that the calorie content of each serving of this miracle drink will be 725 kcal, which is quite a lot.

With apple

Using the described method, you get a very healthy and tasty banana smoothie without milk. Since it does not contain a single gram of sugar, it can be called dietary and can be safely offered even to those who count every calorie consumed. To prepare it you should have on hand:

• Ripe apple.
• Banana.
• 150 ml fresh orange juice.
• 1 tbsp. l. flax seeds.

Peeled and cut fruits are placed in a blender reservoir and filled with orange juice. All this is supplemented with flaxseeds and beaten thoroughly. The resulting drink is poured into beautiful glass glasses and served to the table.

Benefits of banana smoothie ingredients with kefir

In addition to the pleasant taste of kefir-banana smoothie, it has a number of beneficial properties for the body.

Banana contains many useful substances, including potassium, vitamins B6 and C, fiber, etc. Kefir contains probiotics that have a beneficial effect on the digestive system. Both products do not cause allergies, can be used even for gastrointestinal diseases, and have a positive effect on the entire body.

THIS IS INTERESTING: Nowadays you can buy bananas in any supermarket, but just 150 years ago this was not possible. The exotic fruit was a curiosity not only for the common population, but even for the nobility. The massive appearance of bananas in Russia began around the 50s of the last century.

With ice cream

This drink will be a great addition to any children's party. To prepare it you will need:

• Ripe large banana.
• 1 cup orange juice.
• 2 scoops of ice cream (vanilla).

Even a teenager can easily cope with preparing this banana smoothie. Pieces of peeled fruit and balls of ice cream are combined in a blender. All this is supplemented with the required amount of orange juice and whisked intensively. The finished drink is poured into glasses and served on the table.

Fragrant smoothie with pear and banana

• 1 banana;
• Large ripe pear (sweet);
• 1 glass of kefir (200-220 ml);
• 0.5 cups of milk (100ml);
• Honey - to taste (optional);
• Cinnamon.

1. Remove all fruit from peels. Cut the fruit pulp into small slices. Place in blender and turn on for a few minutes.
2. Pour milk into the mixture. Wait until foam appears on the surface of the liquid.
3. Add kefir to the drink. If you want your smoothie to be aromatic, be sure to sprinkle it with ground cinnamon. Lovers of sweet drinks can add a spoonful of honey. Whisk again and pour into glasses.

With peanut butter

This high-calorie cocktail will be the perfect end to friendly gatherings at the festive table. To prepare it you will need:

• Ripe large banana.
• 3 tbsp. l. peanut butter.
• A glass of pasteurized milk.
• A handful of chopped dried apricots.

To make a banana smoothie, combine peeled pieces of fruit and peanut butter in a blender. All this is supplemented with dried apricots and milk, and then thoroughly beaten until smooth. The finished drink is served in beautiful glasses, having previously decorated it at your own discretion.

With celery and lime

This low-calorie drink is recommended for those who are trying to get rid of a few extra pounds. To prepare it you will need:

• Ripe large banana.
• Green apple.
• 2 stalks of celery.
• 100 g spinach.
• ½ lime.
• 70 ml of drinking water.
• 1 tsp. flower liquid honey.

Before making a banana smoothie at home, the fruit is cut into small pieces and placed in a blender reservoir. Water, squeezed lime juice, spinach, honey and celery are also sent there. All this is intensively whipped and poured into glasses.

Advantages and disadvantages of use

Smoothies not only help you quickly get rid of extra pounds, but also benefit your body. It is quickly absorbed, but does not create a feeling of heaviness. Therefore, it can be consumed even if you have problems with the digestive system. The drink helps normalize metabolic processes and water-salt balance. It can be used during different diets, replacing a full meal. It will provide the body with the necessary amount of nutrients and prevent overeating and consuming extra calories.

Despite all the benefits that smoothies bring, they also have disadvantages:

1. Fruit acid can have a negative effect on tooth enamel, causing pain. Due to the large amount of sugar in bananas, frequent consumption of the drink may cause problems with intestinal function.
2. When choosing ingredients for a cocktail, you should consider how they are perceived by the body. Using products that cause an allergic reaction can cause harm to the body.
3. Since banana is a source of carbohydrates, consuming it in excessive quantities can lead to weight gain. Due to the high sucrose content, diabetics should avoid using the product.

Since banana removes fluid from the body, thus promoting blood thickening, it is not recommended to use it if there is increased blood clotting or thrombophlebitis.

With strawberries and kefir

This delicious fruit and berry drink has a very pleasant aroma and thick, creamy consistency. To treat your family to a banana smoothie, you will need:

• 300 g ripe strawberries.
• 2 bananas.
• 500 ml kefir.
• 1 tbsp. l. Sahara.

First you need to process the berries. They are separated from the stalk, carefully washed and placed in a blender bowl. Banana pieces, sugar and kefir are also sent there. Everything is intensively whipped until smooth and poured into beautiful wine glasses.

With strawberries and kiwi

This healthy and very aromatic cocktail has a rich and very interesting taste. To prepare it you will need:

• 6 fresh strawberries.
• Kiwi.
• Ripe banana.
• 2 cups of milk.
• 1 tbsp. l. chia seeds.

Strawberries are separated from the stalks, rinsed under the tap and placed in a blender bowl. Chia seeds, banana slices, kiwi pieces and milk are also sent there. All this is intensively whipped until smooth and poured into glasses. If desired, add crushed ice to the banana smoothie before serving.

With coffee and ground nutmeg

This aromatic, invigorating cocktail is perfect for breakfast. To prepare it, you will need:

• A glass of skim milk.
• Ripe banana.
• A glass of natural yogurt.
• 1 tsp. coffee.
• ½ tsp. cinnamon.
• Ground nutmeg and mint.

Combine yogurt with coffee and shake thoroughly. Ground nutmeg, banana pieces, skim milk and cinnamon are added to the resulting liquid. All this is intensively whipped with a blender, poured into glasses and decorated with mint leaves.

With blueberries

This healthy and tasty cocktail combines berries, fruits, juice and natural yogurt extremely well. And the presence of vanilla gives it special notes. To prepare it you will need:

• 3 tbsp. l. blueberries
• Ripe banana.
• 5 tbsp. l. orange juice.
• 5 tbsp. l. natural yogurt.
• A pinch of vanilla.

The peeled and cut banana is briefly placed in the freezer. Once it has cooled enough, it is combined with blueberries and vanilla. All this is poured with a mixture of yogurt and juice, and then intensively processed with a blender and served in beautiful wine glasses.

Banana and blueberry smoothie

• 2 bananas;
• 250-280 ml yogurt;
• 120 ml of any citrus juice;
• A glass of blueberries (100 -120 g).

Preparation:

1. Wash the berries under running water. Place on a paper towel to dry.
2. Peel the bananas. Place the pulp in a blender and puree with blueberries for a few minutes.
3. Pour citrus juice into the resulting mixture. Grapefruit or orange juice works great. Choose a specific option according to your taste.
4. Add natural yogurt. If there is no fermented milk product, ordinary cow's milk will do. Turn the blender back on for a couple of minutes. Fill the glasses with the prepared vitamin drink.

With pumpkin and spices

This unusual drink has a pleasant aroma and a beautiful orange hue. To prepare it you will need:

• Ripe banana.
• 3 tbsp. l. pumpkin puree.
• A glass of yogurt.
• 50 ml orange juice.
• ½ tsp. cinnamon.
• A pinch of ground nutmeg, vanilla and cloves.

The peeled banana is cut into small pieces and placed in a blender. Cinnamon, pumpkin puree, yogurt, orange juice, cloves, ground nutmeg and vanilla are also added there. All this is well shaken and poured into beautiful wine glasses.

Smoothie with cherries and bananas

• 2-3 bananas;
• 200gr. ripe berries;
• 200 ml cherry juice;
• Granulated sugar - to your taste (you can use honey);
• Ground almonds.

Preparation:

1. Peel the banana and place it in a blender;
2. Remove the pits from the cherries;
3. Add berries to banana;
4. Beat the mixture until smooth;
5. Pour in cherry juice;
6. Whisk again until foamy;
7. Add sugar if desired;
8. Fill the glasses with drink.
9. Sprinkle with almonds.

With mineral water and spinach

This drink has a pleasant refreshing taste, light aroma and a beautiful greenish tint. To prepare it, you will need:

• Half an avocado.
• 100 ml mineral water.
• 2 ripe large bananas.
• Half a bunch of spinach.

Peeled bananas are cut into small pieces and placed in a blender bowl. Avocado slices, washed spinach and mineral water are also added there. All this is intensively whipped and poured into glasses.

What can you add to a smoothie?

The basis of any diet is foods that contain the maximum amount of nutrients and the minimum number of calories. This is the secret of this product.

If you want to lose weight, you need to use vegetables and fruits low in calories, fermented milk products with a fat content of no more than 5%. All this together will help you prepare a nutritious cocktail with plenty of fiber and vitamins.

The average calorie content of a smoothie is from 70 to 90 kcal per 100 ml.

This drink perfectly cleanses the body of toxins and waste. Suitable for pre-workout use. Will add strength. To make your weight loss more effective, you can add spices to your smoothie to speed up the fat burning process.

Do not overuse this drink. This can lead to hypovitaminosis, disrupt digestion and destroy tooth enamel. It is recommended to consume no more than 20% of the daily diet. But once a week you can have a fasting day when you drink only smoothies.

Average nutritional value of popular smoothies:

1. With banana - 72 kcal per 100 g.
2. With strawberries - 68 kcal per 100 g.
3. With banana and strawberries - 75 kcal per 100 g.
4. With banana and oatmeal - 95 kcal per 100 g.
5. From kiwi - 65 kcal per 100 g.
6. Kiwi with banana - 70 kcal per 100 g.
7. Kiwi with banana and spinach - 68 kcal per 100 g.
8. With mango - 63 kcal per 100 g.
9. Berry bowl - 69 kcal per 100 g.
10. Smoothie with yogurt, strawberries and banana - 102 kcal per 100 g.