26 Easy and Refreshing Summer Smoothies to Keep You Healthy

Summer is the perfect time to savor refreshing, creamy beverages bursting with fruity flavors. Summer smoothies can serve as a nourishing snack, particularly if you’re on a weight loss plan.

While it’s important to be cautious when purchasing smoothies from ice cream stands or chain stores, you can prioritize your health by preparing homemade summer smoothies using wholesome ingredients. It’s a simple process with countless flavor combinations!

To satisfy your smoothie cravings, we’ve curated a collection of 26 vibrant and delightful summer smoothie recipes that you can enjoy all year round. Additionally, if you’re seeking creative and seasonally-inspired ways to incorporate your Nutrisystem Shake Mix, we’ve got you covered! Discover these flavorful and healthy options for a refreshing summer treat.

1. Strawberry Watermelon Kiwi Smoothie

Two summer smoothies come together in one glass to create the perfect balance of flavors. It has a tangy blend of kiwis and plain Greek yogurt layered with a mix of watermelon, strawberries and more creamy yogurt. Each sip is creamy, sweet and lightly tart.

Get the Strawberry Watermelon Kiwi Smoothie recipe.

2. Acai Smoothie

Acai (pronounced AH-sigh-YEE) is a deep purple berry that comes from the rainforests of Central and South America. It has a slightly sweet and earthy flavor. The fruit has become popular with healthy eaters because it is loaded with antioxidants that protect your immune system.

The berries are so fragile that they are sold only as frozen puree in the U.S. Acai puree is just for right pairing with frozen cherries, mangoes, almond milk and almond butter to make a super-nutritious and satisfying smoothie.

Get the Acai Smoothie recipe.

3. Strawberry Yogurt Protein Smoothie

Vanilla Nutrisystem Shake Mix gives your summer smoothies a burst of flavor and protein, so we use it in many recipes. Whip the powder in your blender with frozen strawberries, low-fat vanilla yogurt, and water until you get a pretty shad of pink shake. This smoothie looks and tastes like you got it at your favorite smoothie shop.

Get the Strawberry Yogurt Protein Smoothie recipe. 

4. Mango Madness Green Smoothie

Here’s a sweet way to get in one of your daily servings of vegetables! Sip this creamy shake that features spinach, which gives this smoothie its color and nutrients. The flavor comes from sweet frozen mangoes and bananas, along with vanilla almond milk and Vanilla Nutrisystem Shake Mix.

Get the Mango Madness Green Smoothie recipe.

5. Pineapple Blackberry Mint Smoothie

Pineapple is naturally sweet and high in fiber, so it gives this smoothie an almost sugary taste and thick texture. We like to blend it with juicy blackberries, along with Greek yogurt, fresh mint and a handful of kale. The deep purple drink looks as “chill” as it tastes.

Get the Pineapple Berry Mint Smoothie recipe.

6. Kiwi Vanilla Smoothie

The sweet and tart flavors of kiwi take center stage in this summer smoothie recipe. A banana and Nutrisystem Vanilla Shake Mix play supporting roles with kale or spinach, making a quiet appearance in the background.

Get the Kiwi Vanilla Smoothie recipe.

7. Raspberry Almond Butter Smoothie

Almond butter provides protein, creaminess and a hint of salt to this combination. Raspberries make the drink sweet and pleasantly pink, while banana helps to thicken it up. Give your smoothie an extra special lift with toppings like slivered almonds or unsweetened shredded coconut.

Get the Raspberry Almond Smoothie recipe.

8. Blueberry Kale Smoothie

Kale complements the sweet and tart taste of blueberries in this summer smoothie recipe. Almond milk and Vanilla Nutrisystem Shake Mix ensure that the beverage is creamy and loaded with protein.

Get the Blueberry Kale Smoothie recipe.

9. Chocolate Coconut Smoothie

With its classic blend of chocolate and coconut, this smoothie tastes like a popular candy bar. The rich, chocolate flavor comes from Chocolate Nutrisystem Shake Mix. We mix it with coconut extract for a tropical twist, while a frozen banana and unsweetened almond milk provide the creamy texture.

Get the Chocolate Coconut Smoothie recipe.

10. Peanut Butter and Berry Green Smoothie

If you like a sweet and salty peanut butter and jelly sandwich, you’ll love this smoothie combo. It features real peanut butter and frozen blueberries, plus a handful of fresh greens like kale or spinach to give you one of your daily servings of vegetables. The result is a balanced Flex meal that will fill you up, even when you’re on the go.

Get the Peanut Butter and Berry Green Smoothie recipe.

11. Pear Passion Fruit Smoothie

Passion fruit has a sweet and sour taste that brings layers of flavor to this creamy, dreamy smoothie. It’s paired with sweet ripe pears and a banana, along with nonfat plain Greek yogurt and cashews for plenty of protein.

Get the Pear Passion Fruit Smoothie recipe.

12. Pineapple Mango Smoothie

With just four ingredients, you can transport yourself to an island beach with a balmy breeze. All you need to do is blend frozen pineapple and mango chunks with Vanilla Nutrisystem Shake Mix and water. It offers you a taste of the tropics you can enjoy any time of the year, wherever you happen to live.

Get the Pineapple Mango Smoothie recipe. 

13. Matcha Melon Smoothie

Matcha is a high-grade green tea that’s finely ground into a powder. It contains potent antioxidants, and it has a lightly nutty taste that we like to blend with sweet honeydew melon and honey. Skim milk, nonfat plain Greek yogurt and chia seeds add even more nutrients to this smoothie, creating a bright green drink that is as healthful as it is colorful.

Get the Matcha Melon Smoothie recipe. 

14. Blueberry Green Tea Smoothie

Simple can be powerful. This recipe, for example, is made with just-brewed green tea, frozen blueberries, nonfat plain Greek yogurt, a little natural sweetener and ice. After blending the ingredients, you have a smoothie that’s bursting with flavor and loaded with nutrients to keep you healthy as you lose weight.

Get the Blueberry Green Tea Smoothie recipe.

15. Creamy Vanilla Banana Almond Milk Smoothie

Get ready for a delicious and satisfying shake! This smoothie combines the creamy goodness of almond butter, unsweetened almond milk, a banana, nonfat plain Greek yogurt and a touch of vanilla extract. It’s perfect for a quick and nutritious snack or meal.

Get the Creamy Vanilla Banana Almond Milk Smoothie recipe.

16. Strawberry Mint Smoothie

Mint adds a hint of zippy taste without loading on extra calories to this smoothie. The fresh flavor of the herb complements the strawberries’ natural sweetness and the light tanginess of nonfat plain Greek yogurt. Together, they make a refreshing drink to sip on warm mornings or afternoons.

Get the Strawberry Mint Smoothie recipe.

17. Berry Delicious Smoothie

Take advantage of the abundance of fresh strawberries, blueberries and raspberries during the summer by using them in this easy smoothie. We blend them with nonfat plain Greek yogurt for a creamy texture, plus Vanilla Nutrisystem Shake Mix to bump up the taste and protein content.

Get the Berry Delicious Smoothie recipe.

18. Pina Colada Protein Smoothie

This smoothie tastes like your favorite tropical cocktail, but it’s way more nutritious. You make it with pineapple juice and coconut extract, so it has the flavors you love. Vanilla Nutrisystem Shake Mix and ice complete this satisfying drink.

Get the Pina Colada Protein Smoothie recipe.

19. Creamy Blueberry Smoothie

Nutrisystem members come up with some of our favorite recipes. This one blends fresh berries with vanilla low-fat Greek yogurt, Vanilla Nutrisystem Shake Mix and ice to create a lightly sweet and creamy smoothie. Send us your bright ideas through our Recipe Submission page and you might inspire others to try it.

Get the Creamy Blueberry Smoothie recipe.

20. Peachy Green Ginger Smoothie

Ripe peaches are one of summer’s sunniest tastes and they really shine in this shake. Grated fresh ginger gives it a bit of zesty bite. The bright green color comes from spinach, which also nourishes you with essential vitamins and minerals.

Get the Peachy Green Ginger Smoothie recipe.

21. Red, White and Blueberry Smoothie

Salute your good health with this creamy drink made with strawberries, blueberries and Vanilla Nutrisystem Shake Mix. It’s sure to be a hero in your quest to eat well, lose weight and feel great.

Get the Red, White and Blueberry Smoothie recipe.

22. Tropical Green Smoothie

Here’s a cool snack that will keep you fueled up on a steamy summer day. It’s got frozen pineapple and bananas to keep things chill and fruity. Unsweetened coconut water provides that tropical flavor. Vanilla Nutrisystem Shake Mix adds the creamy protein. Plus, you get one of your four daily servings of vegetables by adding spinach you’ll never taste. Sounds almost like paradise, right?

Get the Tropical Green Smoothie recipe.

23. Mango Mint Smoothie

Mangoes have a sweet, floral taste and key vitamins for your immune system. We blend them with spinach leaves for even more vitamins and mint for a fresh, vibrant flavor. Nonfat plain Greek yogurt is the creamy base and a source of energizing protein.

Get the Mango Mint Smoothie recipe.

24. Pineapple Delight Smoothie

This smoothie tastes like a dessert, yet it’s loaded with nutrition. You get both chocolate and vanilla flavors from Nutrisystem Shake Mixes, along with sweet and juicy pineapple. Add a pineapple slice for garnish and treat yourself to a relaxing snack.

Get the Pineapple Delight Smoothie recipe.

25. Green Goddess Pear and Spinach Smoothie

Lean into green by making yourself this shake with a ripe green pear and fresh spinach. We brighten up the flavor with honey, lemon juice and ginger, then add chia seeds for valuable omega-3 fatty acids. It tastes as brilliant as it looks.

Get the Green Goddess Smoothie recipe.

26. Strawberry Banana Smoothie

Indulge in pure bliss with our irresistible Strawberry Banana Smoothie recipe! Prepare this delightful and satisfying drink by blending together juicy strawberries, a frozen banana, nonfat milk and creamy nonfat plain Greek yogurt using your reliable blender. Mix until you achieve a silky-smooth consistency and pour yourself a glass of this delicious treat. Soothe your taste buds and stay refreshed with this crave-worthy summer drink.

Get the Strawberry Banana Smoothie recipe.

The post 26 Easy and Refreshing Summer Smoothies to Keep You Healthy appeared first on The Leaf.

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How do I lose weight at home?

I am not overweight. I'm at the point where if I suck my stomach in I'd have my ideal body weight, but I'm also at the point where I have a bit of cellulite on the back of my thighs. I'm 15, I have very little control over my diet because I have to eat what my parents give me. Weight loss, dieting, etc is a very sensitive subject in my house as my sister has an eating disorder so if I started talking about wanting to lose weight or cut down on food she would definitely have a break down. (I skipped breakfast once and she had a break down.) We don't own a scale anymore so I have no idea what my weight is. Any workout I do is a youtube ab workout (which aren't very effective) done in secret on the floor of my bedroom. HIIT cardio workouts are out of the picture for me. I live in a very old house with creaky floor boards so I'd only be able to do them when I'm home alone, which isn't frequent. Does anyone have any idea on how I can lose weight, at home, in secret?

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My family thinks i have anorexia...

How do I make my family understand that I don't have anorexia?

Im in my later teens and I have been on a weight loss diet where I lose around 1kg a week which is a healthy amount of weight to lose, I weighed 101kg I have lost around 12-14kg and I am slimmer now, my goal is to maintain my muscle mass, but lose majority of the fat, but there is still plenty of fat on my body even though it's less.

I eat a good diet with most of the reccommended foods, I eat all types of fruit and berries, meat, vegetables, rice etc, just less than my caloric intake so I can lose weight.

My goal is to then after getting rid of most the fat to eat a maintaining healthy diet to build muscle and gain as little fat as possible.

My family thinks i am anorexic for this, but I am not... i have seen how considerably slimmer i have got, I am happy that I am slimmer and I want to keep going whilst maintaining muscle.

Can someone help me make them understand?

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5 Foods That Could be Zapping Your Energy

Anyone who has fallen asleep in front of the TV watching college football on Thanksgiving night would be right to think that something they just ate worked like a sleeping potion. (Hint: It’s not what you think!)

The truth is that some common foods you eat (or drink) can send you straight into a “food coma.” There are even some popular pick-me-ups that can leave you feeling sleepy and sluggish once their initial burst of energy wears off.

So what are the foods that make you tired? Since fatigue can be a weight loss plan killer—not to mention an obstacle to getting out to exercise—be aware of these energy vampires lurking in your kitchen and pantry:

1. White Bread

That’s the stand-in for refined carbohydrate foods.  You probably blame your Thanksgiving lethargy on the turkey you ate because of its tryptophan, an essential amino acid that can help make you sleepy. The turkey is pleading not guilty. The real culprit is all those side dishes.

A meal that’s high in starchy/sugary carbohydrates has been shown in studies to induce fatigue within 30 minutes after you consume it! Processed carbs such as white bread, rice, crackers and sugary products (like breakfast cereal, pastries, cookies, cake and pie), may give you a quick burst of energy. However, research shows that your alertness starts to fade within an hour. If you’ve ever experienced a sugar high, you know it’s usually followed by a sugar crash. Whenever possible, try subbing out your refined carbohydrates with some SmartCarbs to avoid that post-meal tired feeling.

2. Coffee

What? Your favorite eye-opener? Don’t worry. It’s fine to turn to coffee—or another caffeinated drink—to keep your eyelids from drooping during the day. But only in moderation. Coffee and caffeine-containing foods and drinks can give you a burst of energy and alertness when you need it, but they can actually make you feel more tired after the effects wear off.

For one thing, caffeine can keep you from sleeping at night when you really need the Zzs. Then, there are the chemical effects on your body (yes, caffeine is a chemical and only one of many in coffee). According to Sleep Foundation, coffee helps you stay awake in part by blocking your body’s receptors for adenosine, a chemical that triggers sleepiness. The problem is that your body tries to compensate by making you more sensitive to adenosine, so instead of feeling alert after a cup of coffee, you feel fatigued.

Coffee can also make you slightly dehydrated, which also causes fatigue. And drinks like coffee can be a hidden source of added sugar if you take your cup of joe sweet. That means you can have both a sugar and caffeine crash at the same time.

3. Alcohol

No surprise here: Alcohol depresses the central nervous system, acting just like a sedative. It’s tempting to have a drink before bedtime to help you sleep. But like caffeine, alcohol has an “evil” side.

While it may help you slip into a peaceful slumber, a few hours after you drink, the alcohol raises levels of a hormone called epinephrine. You may know it by its other name: adrenalin, frequently known for its “rush.” This stress hormone can increase your heart rate and stimulate your body to wake up. The additional liquids may also make you need to get up to use the bathroom after having an alcoholic drink at night. Those night-time wakeups may make you feel sleepy the next day.

6 Foods You Should Never Eat Before Bed

Read More

4. Cheeseburger and Fries

Not to single out this iconic American meal, but its high fat content (over 60 grams of fat in one well-known eat-in restaurant) makes it a real energy killer. According to research, published in the journal Nutrients, diets high in fat like this meal were linked to increased daytime sleepiness and problems sleeping at night in a study of 1,800 Australian men. All it took to promote fatigue was eating 138 grams of fat per day (note that this one popular burger meal is about halfway there).

There may be many reasons for this result. One: A high-fat diet is associated with runaway inflammation in the body which itself can cause fatigue. Studies have also linked eating a high-glycemic index diet (think carbs and sugar) to inflammation.

5. Fried Fast Food

Though trans fat (hydrogenated oil) has been removed from most food products because of its link to inflammation and cardiovascular disease, there’s still a little bit in some foods, particularly restaurant fried foods and sweets such as donuts. That’s because high cooking temperatures and oil that’s reheated for cooking (think restaurant and bakery fryers) both produce more trans fats. More trans fats equals more inflammation, which equals fatigue, just one of the byproducts of this unhealthy fat.

Now that you know the specific foods that make you tired, click here to find out which foods boost energy! >

The post 5 Foods That Could be Zapping Your Energy appeared first on The Leaf.

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Finally, i will begin my weight loss journey

Im a 16 yo male weighing in at about 288. Im 5 ft 10 and i have a healthy blood pressure and everything. I just hate my body, my friends constantly poke fun at me. Im fucking sick and tired of it so i'm taking it into my own hands. On top of that, i dont want to suffer long term damage to my body. My plan is to eat less, eat better, eat more protein, excercise a lot, take ice baths and generally make lifestyle changes. I wish i could do what thin people can, but i no longer want to wish, i want to obtain it. Please, wish me luck, i don't like talking to my family about this, but gratification from strangers on the internet? That will go a long way for me.

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Doctor visit today

Hello

Went to the doctors office today and I weighed in at 459 lbs. I am 22 lbs lighter than my last visit 3 months ago and down 40 from last November

For months my doc wanted me on Ozempic or another weight loss injectable. She thought the weight loss was caused by the medicine: however with my schedule I had yet had a chance to get the approval for the medicine. When I told her it was caused by me working at losing weight she was very proud of my progress and to keep at it and the medicine is there if I plateau, or if my A1C goes up as I am borderline diabetic.

I need to work harder on my food intake to cut out fast food and junk food more but I am happy for my progress!!

There was no mention of gastric bypass either!! In the past visits I was highly encouraged to look into this but with my progress it seems that this was tabled as well. I do not want to go under the knife so this is a victory!

My goal is to be 399 or lower by the end of 2023. This is 3lbs a week to lose.

Appreciate all your support through this journey. I know I need to do better to hit my goal as the 40lbs lost has been over 8 months.

Edit: I am down a shirt size to 4xlt from a 5xlt and it felt good to be able to wear smaller clothing. That is a victory as one of my goals is to be able to walk into Walmart/Department store to buy a complete set of clothes.

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Feeling stuck :(

Hi!

In January of this year, I hit my highest weight of 261 lbs. I was taking steps to get bariatric surgery, and was denied at my behavioral consult because I live with borderline personality disorder. I was devastated, especially as I had regained 50lbs I lost previously.

Long story short, by the end of my semester in May, I went from 261 to 218lbs. I didn’t have a scale the entire time, and frankly, didn’t realize I lost weight. I was simply so busy I couldn’t binge eat.

Now that I am aware of my weight loss and wanting to continue it, I have to be more intentional about my actions, which is fine, but I’ve been stuck. I went from 210 to 205 in about a month, but have been hovering around 205 for quite a while.

I’m eating about 1400 calories a day and walking 3 miles a day. Is there something else I should be doing? Would greatly appreciate any advice! :)

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