What are some meal replacement smoothies for busy professionals?

What makes a smoothie a real meal replacement?

Many smoothies are mostly fruit and leave you hungry an hour later. A meal replacement needs protein, healthy fat, fiber and a sensible amount of calories. Tufts University advises using whole fruit and vegetables, skipping added sweeteners, and using a smoothie to replace a less healthful meal rather than as an extra.

Build your own

• Liquid: milk, soy milk or unsweetened plant milk.
• Protein: yogurt, silken tofu, soy milk or protein powder.
• Fat: peanut or almond butter, avocado, chia, flax.
• Fiber and carbs: rolled oats, banana, berries, spinach.

Three grab-and-go recipes

1. Peanut butter banana oat: banana, peanut butter, oats, milk, cinnamon.
2. Berry yogurt: mixed berries, plain yogurt, oats, chia, milk.
3. Green protein: spinach, avocado, pineapple, silken tofu or protein powder, soy milk.

Quantities depend on your appetite and calorie needs; start with a standard blender portion and adjust.

Prep and storage

• Pre-portion ingredients in freezer bags and blend in the morning.
• Keep blended smoothies cold, in a sealed bottle or insulated bag; the FDA says refrigerators should be 40 degrees F or below, and perishable foods should be chilled within 2 hours.
• Rinse the blender right away.

Packaged shakes

Ready-made meal-replacement shakes vary a lot by brand. Compare the Nutrition Facts for protein, fiber and added sugar, and read the ingredient list.

When to ask a professional

If you have diabetes, kidney disease, are pregnant, or plan to replace meals daily for weight loss, ask a doctor or dietitian first. This is general guidance, not medical advice.