The Ultimate Weight-Loss Oats Smoothie

This recipe is roughly 300–350 calories, providing a balance of fiber, healthy fats, and protein.

Oats: $1/4$ cup old-fashioned rolled oats (provides slow-release energy)
Liquid: 1 cup unsweetened almond milk or water (lowers calorie count)
Fruit: 1 medium frozen banana (natural sweetness and creaminess)
Protein: 1/2 cup plain Greek yogurt OR 1 scoop protein powder (boosts metabolism)
Healthy Fats: 1 tsp chia seeds or ground flaxseeds (satiety boost)
Flavor: 1/2 tsp ground cinnamon (helps regulate blood sugar)
Optional: A handful of fresh spinach (zero-calorie nutrient boost)

Prep the Oats: For the smoothest texture, place the dry oats in the blender first and pulse until they become a fine powder.
- Tip: If you have time, soak the oats in your milk for 10 minutes beforehand to make them easier to digest.
Add Ingredients: Add the frozen banana, almond milk, Greek yogurt, chia seeds, and cinnamon.
Blend: Blend on high for about 60 seconds until completely creamy.
Adjust: If it’s too thick, add a splash more milk or water. If you want it colder, add 3–4 ice cubes and blend again.

Ingredient	Benefit
Rolled Oats	Rich in beta-glucan fiber which signals your brain that you’re full.
Cinnamon	Research suggests it can help with insulin sensitivity and reduce cravings.
Chia Seeds	They expand in your stomach, prolonging the feeling of fullness.
Frozen Banana	Replaces the need for refined sugars or honey.

Berry Blast: Replace the banana with 1 cup of frozen mixed berries (lower in sugar).
Peanut Butter Oat: Add 1 tablespoon of natural peanut butter or peanut powder (PBfit) for a protein-rich “oatmeal cookie” taste.
Green Machine: Add a handful of baby spinach; the banana and oats will mask the flavor entirely.