9. High-Fiber Green Smoothie
One of the most critical steps to losing weight is gaining control over mindless eating. That’s why personal trainer Karisa Karmali, a National Association of Sports Medicine Certified Nutrition Coach and founder of Self-Live and Fitness, recommends high-fiber and high-protein smoothies. “Protein increases satiety, which lowers the chances of binge-eating due to not being satisfied with our meals,” she says.
Try her favorite recipe, a high-fiber green summer smoothie:
- ½ frozen banana
- 1 cup spinach
- ½ avocado
- 1 serving of vanilla protein powder
- 1 cup almond milk (or any milk of your choice)
- 1 teaspoon chia seeds (whole or ground)
Blend with or without ice cubes.
10. High-Fiber Blueberry Waffles
You can make blueberry waffles into a hearty breakfast that will stick with you all morning long by using high-fiber psyllium husk, says medical board member Lisa Moskovitz, RD, CEO of NY Nutrition Group, says in her book The Core 3 Healthy Eating Plan. Derived from the Plantago ovata plant’s seeds, it has prebiotic potential, meaning psyllium can feed healthy gut bacteria, increasing probiotics and promoting a healthier digestive system. “Psyllium can also increase the production of short-chain fatty acids, which studies show may increase your metabolism and fat-burning,” says Moskovitz.
To make these blueberry waffles, you’ll need:
- 1 cup frozen blueberries
- 1 tablespoon coconut oil
- 1 large egg
- ¼ cup cottage cheese
- 1 tablespoon psyllium husk powder
- 1 tablespoon vegan vanilla protein powder
- ½ teaspoon baking powder
To make it, place berries in a microwave-safe dish, and microwave for one minute. Coat the bottom and top the waffle iron with coconut oil so it’s evenly distributed. Crack an egg into a small mixing bowl, and add cottage cheese, vanilla extract, psyllium husk, protein powder, and baking powder. Mix well. Pour the batter over the waffle iron and lower the lid. Cook for three to four minutes, until slightly golden brown. Let it cool for one minute, and then carefully remove it from the waffle iron. Once the waffle is on the plate, finish with a topping of your choice.