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The #1 Best Smoothie Combination for Faster Weight Loss, Says Dietitian

Set your day up for success with this winning smoothie combo.

If your goal is weight loss, I typically recommend eating breakfast. As counterintuitive as it sounds, eating something now might save you calories from overeating later.

If you're not a huge breakfast person, smoothies are the perfect solution. They're easy to digest, portable to take on the go, and you don't have to consume the whole thing at once.

For weight loss, the best smoothie is one that offers a balance of protein, fats, and fiber. Most smoothies are high in carbs and added sugars from juices, syrups, and sweeteners. We want to steer clear of those options, and focus on the overall balance of the smoothie instead.

There are tons of ways to craft a balanced smoothie for weight loss. However, my favorite combo is quite tropical and only has a few simple ingredients: frozen mango, Greek yogurt, and coconut milk.

This breakfast option has the perfect blend of protein from Greek yogurt, fat from coconut milk, and fiber from fruit. It's also super easy to make swaps or quick add-ins for more nutrition.

The base recipe is equal parts: 1 cup of each ingredient will create a creamy, thick consistency. If you like your smoothies a little thinner, you can increase the coconut milk or add a little water until you reach your desired preferences.


frozen mango chunks in bowl
Atsushi Hirao/Shutterstock

This tropical fruit creates a super creamy smoothie and pairs perfectly with coconut milk! Buy it frozen for a quick smoothie addition that doesn't require any preparation.

I use a cup of frozen fruit in my smoothie, and mango provides nearly 3 grams of fiber per cup. If you want more variety, choose other stone fruit like peaches or tropical options like pineapple or acai.

Greek yogurt

Greek yogurt in bowl with spoon

Most smoothies skimp on protein, but not this one!

Yogurt offers a nice, creamy base for this blended breakfast. One cup of plain, non-fat Greek yogurt provides a whopping 13 grams of protein!

If plain yogurt isn't your jam, consider going with low sugar or lightly sweetened option instead. Other easy options here are kefir or plain non-Greek yogurt options.

Coconut milk

coconut milk

Coconut milk comes in a can or carton and both options have very different calorie amounts. I personally prefer canned coconut milk because it's thick and creamy, and the higher fat content will keep you full longer!

If you purchased canned coconut, choose reduced-fat and unsweetened! Many canned coconut products are super concentrated and packed with added sugars. We have plenty of natural sweetness in our smoothie already!

Half of a can is about a cup serving, so I typically split one can of reduced-fat coconut milk over two days here. If you prefer an even lower calorie option, go for coconut milk in the refrigerated section by the carton.

For more smoothie tips, check out The Best Smoothie Ingredients to Slow Aging, Says Science.

Caroline Thomason, RDN
Caroline is a women's health Registered Dietitian and diabetes educator based in Northern Virginia. Read more about Caroline