Zero Belly Smoothies: Lose up to 16 Pounds in 14 Days and Sip Your Way to A Lean & Healthy You - David Zinczenko (2016)

Chapter 9. Nutritionist Favorites!

Chocolate Peanut Butter

Wake-Up Call

Peanut Butter and Jelly

Thrive Super Green Smoothie

Apple Spice Smoothie

The Carb-Cutter

Raspberry Chocolate Smoothie

Apple-Cabbage Smoothie

Green Veggie Smoothie

Kale Recharge Smoothie

Banana Fudge Smoothie

Cassetta’s Pumpkin Pie

Tropical Smoothie

Cinnamon Banana

Creamy Chocolate Peanut Butter

Beet-Cherry

Coconut Cashew Protein Smoothie

The wonderful thing about the Zero Belly Superfoods is, there’s so much variety, it’s just fun to mix and match them. For this chapter, I asked the country’s top nutritionists to share with me their favorite plant-based smoothie, keeping the foods in mind, and the results are all delicious and nutritious. Pay attention to the protein counts—if it’s under 25 grams, you don’t want them as a meal replacement, but rather paired with a meal.

All recipes serve one unless otherwise indicated.


NUTRITIONIST FAVORITES

CHOCOLATE PEANUT BUTTER

by Gina Hassick, MA, RD, LDN, CDE, NCC and owner of Eat Well with Gina (eatwellwithgina.com)

1 handful spinach

1 handful baby kale

1 cup chocolate soy milk

1 small frozen banana

1 tablespoon All-Natural Peanut Butter

Ice

asteris

“This Chocolate Peanut Butter Smoothie is my go-to non-dairy smoothie because it is decadent, yet nutritious—the best of both worlds. The combination of chocolate and peanut butter creates a rich flavor to satisfy your sweet tooth, but the spinach, kale and protein from the soy milk help to create a balance to keep blood sugars steady. This smoothie is also a nutritional powerhouse packed with immune boosting nutrients like vitamin C and potassium and is packed with fiber to help keep you feeling fuller for longer and help aid in weight loss goals.”

Per 1 serving:
346 calories
13 g fat
47 g carbs
7 g fiber
23 g sugar
15 g protein


NUTRITIONIST FAVORITES

WAKE-UP CALL

by Kristin Reisinger, MS, RD, CSSD and founder and owner of IronPlate Studios

½ cup frozen mixed berries

Handful of spinach

8 oz unsweetened Silk almond milk

1 scoop plant-based vanilla protein powder (Reisinger uses VegaOne Vanilla Performance Protein)

asteris

“Combining a low-calorie, non-dairy smoothie first thing in the morning with a roughly even portion of high-quality protein and good carbs is a great start to anyone looking to lose weight and be healthy. Starting the day off with a smoothie such as this will pull your body out of its overnight fasting state, and the carbohydrates from healthy, mixed berries combined with high-quality protein will give you the quick energy and protein uptake your body needs first thing in the morning without being ‘too much.’”

Per 1 serving:
230 calories
2.5 g fat
20 g carbs
5 g fiber
7 g sugar
26 g protein


NUTRITIONIST FAVORITES

PEANUT BUTTER AND JELLY

by Jim White, RD, ACSM HFS, and owner of Jim White Fitness and Nutrition Studios

¾ cup berries (blueberries, blackberries, raspberries)

1 tablespoon nut butter, natural

1 cup unsweetened almond milk

1 scoop plain plant-based protein powder

asteris

“Who doesn’t love a PB and J sandwich! Well, now you can have the same experience without the extra bread. This non-dairy smoothie is not only delicious but quite nutritious. It can be a great on-the-go breakfast option, consumed as a snack or post-workout. It provides a powerful punch of protein, fiber, antioxidants, essential fats and vital nutrients to support good health.”

Per 1 serving:
328 calories
12 g fat
24 g carbs
7 g fiber
11 g sugar
30 g protein


NUTRITIONIST FAVORITES

THRIVE SUPER GREEN SMOOTHIE

by Katie Cavuto, MS, RD

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½ cup raw coconut water

1 cup greens (spinach, kale, arugula, etc)

¼ cucumber

¼ apple, cored

¼ banana

¼ lemon, juiced (zest optional)

½ teaspoon orange zest

1 tablespoons hemp seeds

½ tablespoon ground flax

½ tablespoon nut butter or 2 tablespoons nuts

Water to thin to desired consistency

asteris

“While it may seem easy and taste great to load your blender with heaps of fruit, I often remind my clients to balance their smoothie like they would any other meal. A well-balanced smoothie contains a blend of fruit with other nutrient-dense ingredients like healthy fats, proteins and vegetables. This smoothie has it all—the least of which is fruit! Greens pair with satisfying fats and proteins from nuts and seeds which are sweetened naturally by the fruit and citrus zest. It is refreshing and satiating.”

200 calories
15 g fat
25 g carbs
5 g fiber
16 g sugar
7 g protein

Adapted from “The Nourished Green Smoothie” on Nourish.Breathe.Thrive.


NUTRITIONIST FAVORITES

APPLE SPICE SMOOTHIE

by Miriam Jacobson, RD, CDN

1 apple

Handful of kale, deveined

1 teaspoon matcha powder

1 cup unsweetened almond milk

1 scoop plain plant-based protein powder

Cinnamon and nutmeg to taste

asteris

“This apple spice smoothie is a favorite breakfast of mine. I almost always have all the ingredients at home, which makes it a no-hassle recipe—not to mention that the combination is beyond delicious. The cinnamon balances blood sugar levels, curbing the appetite and preventing aimless snacking throughout the morning hours. Plus the matcha powder contains catechins like EGCG that help to stimulate fat loss from storage sites. Drink up!”

300 calories
4.5 g fat
40 g carbs
8 g fiber
21 g sugar
28 g protein


NUTRITIONIST FAVORITES

THE CARB-CUTTER

by Amy Shapiro MS, RD, CDN

¾ cup frozen berries

½ cup frozen spinach

1 tablespoon chia seeds

Dash of cinnamon

Dash of turmeric

1 cup unsweetened almond milk

1 scoop vanilla plant-based protein powder

asteris

“I love this protein shake because it’s loaded with nutrients but void of excess calories and sugar. I recommend berries as they are high in fiber, low in calories and loaded with disease-fighting antioxidants—and chia seeds add ‘staying power’ as they help to keep you full and provide tons of omega-3 fatty acids. The cinnamon helps to balance blood sugar levels and may help with weight loss and almond milk has fewer calories than cow’s milk and a mild flavor that adds 5 grams of heart-healthy fat but not extra carbs!”

267 calories
7 g fat
24 g carbs
9 g fiber
10 g sugar
29 g protein


NUTRITIONIST FAVORITES

RASPBERRY CHOCOLATE SMOOTHIE

by Isabel Smith, MS, RD, CDN

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½ banana

1 handful spinach

½ cup raspberries

1 tablespoon almond or cashew nut butter

2 tablespoons raw cocoa powder

10 oz unsweetened almond, hemp or coconut milk

1 scoop or serving plant-based protein powder (optional)

asteris

“I really love this smoothie because it tastes super-decadent, but in reality is just loaded with a ton of natural, unprocessed and healthful ingredients.”

With scoop of protein:

391 calories
15 g fat
38 g carbs
12 g fiber
12 g sugar
34 g protein

Without scoop of protein:

257 calories
15 g fat
32 g carbs
11 g fiber
10 g sugar
8.6 g protein


NUTRITIONIST FAVORITES

APPLE-CABBAGE SMOOTHIE

by Sarah Koszyk, MA, RDN, Registered Dietitian/Nutritionist & Founder of Family. Food. Fiesta.

1 small green apple (cored and cubed)

¾ cup purple cabbage (roughly chopped)

½ cup frozen blueberries

1 tablespoon chia seeds

½ cup coconut water or regular water

asteris

“I love this smoothie because it’s packed with vitamin C and omega-3s, making it a superfood winner for overall health. Both blueberries and purple cabbage contain vitamin C, which are great for glowing skin. The chia seeds have omega-3s perfect for brain and heart health. When I’m low in energy and need a boost, I go to this smoothie for a complete pick-me-up. It helps keep me nourished, fueled, and satiated with a balance of protein, fruit, vegetables, and fat to control hunger levels and keep me strong.”

245 calories
5 g fat
45 g carbs
13 g fiber
27 g sugar
7 g protein


NUTRITIONIST FAVORITES

GREEN VEGGIE SMOOTHIE

by Isabel Smith, MS, RD, CDN

Pair this with some eggs for an A.M. treat.

1 small pear, cored

1 kiwi, peeled

1 cucumber, chopped

¼ avocado

1-inch ginger, peeled

½ lemon, juiced

1 handful spinach

4 oz water (can be replaced for unsweetened, plain coconut water)

asteris

“I love this smoothie because it’s refreshing, yet packed with nutrients like vitamin C, heart-healthy potassium, and antioxidants like quercetin, beta-carotene, and gingerol. And because it’s got anti-inflammatory and heart-healthy avocado, I love to have it for breakfast because the fat helps to slow digestion, keeping me fuller for longer.”

307 calories
11 g fat
54 g carbs
13 g fiber
26 g sugar
6 g protein


NUTRITIONIST FAVORITES

KALE RECHARGE SMOOTHIE

by Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RD, CDN, CFT

With such a low protein count, this smoothie wouldn’t qualify as a meal replacement, but it does pair well with an omelet, as the nutritionists suggest. Serves 3.

1 frozen, very ripe banana

¾ cup spinach, loosely packed

¾ cups curly kale, stems removed, loosely packed

½ cup carrots, chopped

1 teaspoon ginger, grated

1 tablespoon fresh parsley (or cilantro)

1 teaspoon lime juice

8 ounces water

4 ice cubes

asteris

“This easy-to-make smoothie is our go-to when we want an extra lift; it’s a simple way to get restorative, nutrient-rich green veggies in the morning that flood the body with phytonutrients to prevent destructive toxins and inflammation from harming the body. The fiber helps to flush waste from the colon for a flatter stomach, while the fluid and potassium help to hydrate your skin and body, restoring normal fluid balance and flushing bloating sodium, ‘de-puffing’ you and making you feel lighter. At just 58 calories, this smoothie helps to fill you up and take the edge off hunger, which helps to keep you lean and svelte. Pair it with a veggie omelet for a satisfying, healthy breakfast.”

Per serving:
58 calories
0 g fat
14 g carbs
3 g fiber
5 g sugar
2 g protein


NUTRITIONIST FAVORITES

BANANA FUDGE SMOOTHIE

by Cheryl Forberg, RD, and author of A Small Guide to Losing Big

¾ cups very cold vanilla soymilk

¼ cup soft silken tofu

1 ripe medium banana, frozen and cut into 1-inch chunks

1 tablespoon unsweetened natural cocoa powder

½ teaspoon agave nectar

asteris

“Creamy and delicious, this smoothie is great for breakfast or a midday pick-me-up.”

247 calories
4.6 g fat
46 g carbs
6 g fiber
27 g sugar
9 g protein

With permission from A Small Guide to Losing Big by Cheryl Forberg RD (Flavor First Publishing 2015)


NUTRITIONIST FAVORITES

CASSETTA’S PUMPKIN PIE

by Jennifer Cassetta, clinical nutritionist, personal trainer

1 cup canned pumpkin

1 cup coconut or almond milk

1 teaspoon pumpkin pie spice

½ banana

2 tablespoons of chopped pecans

¾ scoop Vega Vanilla protein powder

Handful of ice cubes

asteris

“Pumpkin pie without the pie, all year round? Yes please! Pumpkin is a good clean-burning carbohydrate and when you add the protein powder you’ll balance your blood sugar as well as add the perfect components for a post-workout recovery meal.”

331 calories
10 g fat
42 g carbs
11 g fiber
17 g sugar
24 g protein


NUTRITIONIST FAVORITES

TROPICAL SMOOTHIE

by Leah Kaufman, MS, RD, CDN

½ cup spinach

½ banana

1 cup frozen fruit: mangoes, pineapple, strawberries

1 cup coconut water

asteris

Pair this with a high-protein meal for a vitamin-packed breakfast and lunch. “This smoothie is perfect for when you are missing the summer weather. The tropical smoothie provides you with iron, vitamin C, potassium, and more. Not only does it have amazing benefits, it also tastes great!”

148 calories
1 g fat
34 g carbs
7 g fiber
20 g sugar
4 g protein


NUTRITIONIST FAVORITES

CINNAMON BANANA

by Lisa Moskovitz, RD, CDN

½ banana

1 tablespoon of ground chia seeds

1 teaspoon of cinnamon powder

1 cup of light vanilla almond milk

1 scoop of plant-based protein powder

asteris

“Sometimes life doesn’t give you the opportunity to sit down and have a solid meal, so having a satisfying, yet nutritious, go-to smoothie recipe is a must. This creamy and refreshing dairy-free smoothie has two of the best nutrients for slashing hunger and keeping calories low: 14g of lean protein + 7g of fiber.”

262 calories
4 g fat
32 g carbs
4.4 g fiber
20 g sugar
27 g protein


NUTRITIONIST FAVORITES

CREAMY CHOCOLATE PEANUT BUTTER

by Stephanie Clark R.D., Willow Jarosh, R.D. of C&J Nutrition

8-10 ounces unsweetened almond milk

¾ of a medium banana, very ripe

1 tablespoon peanut butter

¼ cup cubed soft tofu

1 heaping cup steamed and cooled cauliflower florets

½ tablespoon cocoa powder (Use more if you want it super chocolaty)

1/16 teaspoon cinnamon

Small handful ice cubes

Place all ingredients, except for ice, into a blender and blend on high for 1 to 1½ minutes, until mixture is smooth. Then add ice and blend for an additional 1 to 1½ minutes until mixture is smooth.

asteris

Although tofu isn’t a Zero Belly Diet food, because it may lead to bloating, I love how Stephanie and Willow got creative by adding it to increase the protein count here. If you show no sensitivities to tofu, enjoy this one guilt-free.

300 calories
19 g fat
36 g carbs
12 g fiber
16 g sugar
15 g protein


NUTRITIONIST FAVORITES

BEET-CHERRY

by Dana James MS, CNS, CDN, BANT, AADP, Founder of Food Coach NYC & LA

10 oz unsweetened almond milk

1 raw beet

1 cup frozen cherries

1 teaspoon hemp seeds

3 tablespoons Beauti-Fuel brand protein powder

Dash of Bulgarian Rose Water

asteris

“I borrowed this recipe from my dear friend Rebecca Leffler’s book Très Green, Très Clean, Très Chic. She paired the unusual combination of beets and cherries and it worked beautifully—earthiness juxtaposed against sweetness. I added some hemp seeds and a dash of rose water help intensify the skin’s radiance.”

239 calories
6.5 g fat
35 g carbs
8.6 g fiber
23 g sugar
15 g protein


NUTRITIONIST FAVORITES

COCONUT CASHEW PROTEIN SMOOTHIE

by Cassie Bjork, RD, LD of Healthy Simple Life

½ banana

1 tablespoon of cashew butter

¼ cup full-fat coconut milk

2 scoops dairy-free PaleoMeal protein powder

1 scoop of Espresso Dynamic Greens

2-3 ice cubes

asteris

“This is my go-to smoothie recipe for weight loss because it contains a balance of protein, fat, and carbs, which promotes stable blood sugar levels and in turn, your pancreas can secrete your fat-burning hormone, glucagon! And it’s so good, you can drink one every morning and not get sick of it!”

315 calories
21 g fat
26 g carbs
4 g fiber
9 g sugar
14 g protein