Chocolate Oat Smoothie for Weight Loss
In perimenopause and menopause, protein and fiber do a lot of the heavy lifting for weight loss. Protein helps you keep your muscle, and fiber keeps you full and your blood sugar steadier. If you take a GLP-1 medication, a smoothie like this is also an easy way to get protein in when your appetite is low.
This chocolate oat smoothie has about 25 grams of protein and 7 grams of fiber, and it tastes like a treat.
Ingredients
Our Chocolate Oat Smoothie combines good-for-you ingredients that support weight loss.
Oats
Oats aren’t just for oatmeal! They’re a whole grain with a special kind of fiber that turns thick and gel-like in your stomach. That slows digestion, so you feel full longer and have an easier time with cravings.
They also help keep your blood sugar steadier, which can mean fewer cravings for sweets.
Strawberries
Strawberries are a low-glycemic fruit, meaning that they contain less sugar than other fruits and do not cause spikes in blood sugar. This is helpful for weight loss because blood sugar spikes lead to increased hunger.
Strawberries are also a great source of vitamin C and polyphenols, both of which are antioxidants.
A win-win!
Bananas
Bananas add natural sweetness and a thick texture to this smoothie.
This versatile fruit also contains prebiotic fiber, which promotes the growth of good gut bacteria.
Early studies suggest a link between an unhealthy gut, weight gain, a lower metabolic rate, and insulin resistance.
Bananas also contain potassium, which helps to regulate blood pressure.
Chocolate Plant-Based Protein
Muscle burns more calories than fat, so eating enough protein to keep lean muscle is essential for weight loss.
This is especially important for people over 40, women in menopause, and people who exercise regularly.
Including a protein source at every meal will help maintain lean muscle.
Protein is also important for women during weight loss because it helps with feeling full longer. This can help resist the temptation for sweets.
Many experts recommend eating 20-30 grams of protein for breakfast to support weight loss efforts. Depending on the specific protein powder you use, the exact grams of protein can change.
I chose a chocolate plant-based protein powder for this smoothie. However, you can use either plant-based or whey protein powder, depending on your preference.
Coconut Yogurt
Coconut yogurt is a great dairy-free alternative to regular yogurt that has similar health benefits.
It contains probiotics that support a healthy, diverse microbiome.
You can also use Greek yougurt to add more protein to your smoothie.
Flax Seeds
Ground flaxseed has a mild, nutty flavor. It’s a great way to increase your daily fiber intake and support weight loss.
Like bananas, flaxseed also contains prebiotic fiber that supports a healthy gut.
One study found that supplementation with flaxseed for more than 12 weeks leads to weight loss and a lower BMI in people living with obesity.
Flaxseed is rich in an omega-3 fatty acid that is essential to the body called alpha-linolenic acid. Omega-3 fats support heart health, which matters more after menopause.
These fatty acids may also help with mood disorders and depression, which often impact weight.
Finally, this superfood may help manage menopause symptoms.
Almond Milk
I used almond milk in this recipe to blend all the ingredients. Almond milk is low in calories, and unsweetened versions are also low in carbohydrates.
Some almond milk can contain a lot of added sugar. The American Heart Association recommends limiting added sugars to no more than 25 grams per day. This smoothie uses fruit for natural sweetness, so the extra sugar is not needed.
You can find added sugars on the Nutrition Facts label under the carbohydrate section.
FAQ
Can protein help with weight loss?
Eating enough protein is crucial to weight loss because it promotes satiety and keeps you fuller for longer. Protein also helps maintain lean muscle during weight loss, which supports a healthy metabolism.
Can I use a different flavored protein?
You can make this smoothie with any protein flavor. The ingredients will also pair particularly well with vanilla protein powder.
Can I use whey protein?
Absolutely. Feel free to substitute your favorite whey protein.
Will this smoothie serve as a meal replacement?
This smoothie contains sources of carbohydrates, fat, and protein. Therefore, it can make a well-balanced meal or filling snack.
It also contains sufficient calories for most people.
Can I store this smoothie?
This smoothie is best consumed fresh.
If you need a quick breakfast in the morning, put all the ingredients except for the almond milk in your blender, cover, and leave it in the fridge overnight. In the morning, just add the almond milk and blend.
Can I use frozen bananas?
Absolutely. Frozen bananas add a creamier texture to the smoothie, along with a refreshing coolness.
Chocolate Oat Smoothie for Weight Loss
Equipment
- High power blender
- Spoon
- Measuring cups
- 8-oz cup
Ingredients
- ¼ cup Rolled oats
- 3 Strawberries fresh or frozen
- ½ Banana fresh or frozen
- 20 grams Pea protein powder chocolate flavored
- ⅓ cup Coconut yogurt or any plant-based yogurt
- 1 tbsp Almond butter
- 1 tsp Ground flaxseed
- 6 oz Unsweetened almond milk
Instructions
- Combine all ingredients in a blender until smooth.
- Enjoy!
Nutrition
The Bottom Line
Keep this smoothie in mind for busy mornings or for days when a full meal feels like too much. With protein, fiber, and healthy fat in one glass, it covers what your body needs most during menopause.
Registered Dietitian Ruby Rodriguez wrote “Chocolate oat smoothie for weight loss,” and Dr. Su-Nui Escobar, DCN, RDN, FAND, edited it.
Dr. Su-Nui Escobar, a Registered Dietitian/Nutritionist in Miami, FL, is dedicated to empowering women in perimenopause and menopause to live healthier, more satisfying lives.
With a doctorate in clinical nutrition from the University of North Florida, she has expertise in menopause and weight loss, including the unique challenges faced by those on weight loss medications.
Su-Nui’s passion for her field is evident in her previous role as the Academy of Nutrition and Dietetics spokesperson.