Four fat-blasting smoothie recipes

Four fat-blasting smoothie recipes

Fruit smoothies are great for breakfast—especially if you toss in some grains, proteins, and healthy fats to make your smoothie more substantial. Our clever add-ins (white beans, anyone?) transform basic smoothies into serious fat-burning fuel.

The problem with some smoothies? They like to masquerade as health food when they’re really just dessert. Skip the yogurt, milk and ice cream. Instead, use nutritious add-ins for creaminess. That’s where the oatmeal, beans and avocado come in. With these four smoothie recipes, you can use either fresh or frozen fruit. If using fresh, toss in a couple of ice cubes if you like.


Oatmeal Fruit Smoothie

Appropriate for Phase 1 breakfast or lunch of the Fast Metabolism Diet

Serves 1

Ground oatmeal thickens this light fruit smoothie and gives it staying power—you won’t feel hungry too soon after this one!

  • 1/4 cup dry steel-cut oats
  • 1 cup frozen fruit, such as pineapple or strawberries
  • 1/2 cup ice cubes
  • 1 packet stevia
  • Ground cinnamon, to taste

Put the oats in the blender and pulse until they reach a powdery consistency. Turn off the blender and add 1 cup water. Incorporate the remaining ingredients into the mix and blend until smooth. Serve.


Peach and White Bean Smoothie

Appropriate for Phase 1 lunch of the Fast Metabolism Diet

Serves 1

White beans are a sneaky way to pump up the protein in your smoothies. (People who didn’t know there were beans in here couldn’t taste them!)

  • 1/2 cup unsweetened rice milk
  • 1 cup frozen sliced peaches
  • 1/4 cup canned white beans (like cannellini, navy or Great Northern)
  • 1/8 teaspoon cinnamon
  • Pinch of nutmeg

Pour the rice milk into the blender. Add the remaining ingredients and blend until smooth.


Mixed Berry-Cashew Smoothie

Appropriate for Phase 3 breakfast of the Fast Metabolism Diet

Serves 1

Raw cashews are naturally soft and creamy—they’re an ideal smoothie add-in.

  • 1/4 cup raw cashews
  • 1/2 cup almond milk
  • 1 cup frozen mixed berries

Grind the raw cashews to a powder in the blender. Add the almond milk, then the berries. Blend until smooth.


Peach-Avocado Smoothie

Appropriate for Phase 3 breakfast of the Fast Metabolism Diet

Serves 1

Avocado in a smoothie? Just try it! Creamy avocado blends perfectly with peach and coconut here—it’s refreshing and naturally sweet.

•    3/4 cup unsweetened coconut milk
•    1 cup frozen peach chunks
•    1/4 avocado

Pour the coconut milk into the blender. Add the peaches and avocado and blend until smooth.

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134 thoughts on “Four fat-blasting smoothie recipes

  1. Wow. Just made the oatmeal smoothie for Phase 1. I have made smoothies using fresh coconut milk, homemade almond milk, etc. but never considered using oatmeal. Very tasty.

  2. A little bit confused…Portion-wise…Is this portion for someone who wants to lose 20lbs? Do these smoothies need to be modified depending on how much weight you want to lose?

    • You’re right — mango is just P1. Changed the recipe to use frozen peaches, which are P3. Will taste just as good!

      • When can I have one of these sorbets–after meals, as a snack between meals??? Also, how much birch Xylitol is allowed in a normal day?

        • The coconut sorbet would replace one of your healthy fats. The lemon/lime you can have anytime. The Berry sorbet would be a fruit for P1. xylitol is unlimited, but be aware that too much can cause tummy discomfort in some people.

          • Where can I buy xylitol? I have tried several supermarkets with no luck.Can I use stevia instead? How much for 1/4 cup,etc. cant find a conversion chart

          • You can use stevia or xylitol. Stevia brands all include a conversion chart on the package.

      • I’m confused as how a smoothie would only satisfy a fruit requirement? Given that there is protein and fat in the smoothy shouldn’t this count as a breakfast and then you would still need to add a grain?

        • Hi Liz. It depends on the smoothie. A fruit smoothie with no protein or grain in it would count as a snack on Phase 1. But for Phase 3, a smoothie with protein and fat could be part of your breakfast. It really depends on which smoothie.

  3. Can’t wait for mothers day ,I”all try the white bean and fruit smoothy for a snack … Thanks for the great Idea!

  4. Week One Phase 3 Page 130 says for breakfast eat Oatmeal on Friday; Week One Phase 3 page 119 says for breakfast eat Fruit,Healthy fat/Protein, Grain, and Veggie. Which one is correct? Are there any other mistakes in the book? Also what happens when you deviate from the three,or 4 hour rule. Is there any leeway? I love the diet otherwise. Many thanks!

    • Go by the blank meal maps — the sample menus are sometimes missing items. You can eat between 2 and 4 hours apart — anywhere in that window

    • Yesterday I made a smoothie with cucumber, frozen spinach, salt, pepper and water. It wasn’t that amazing, but a lot better for me than the baked egg whites, which always give me a sad start of the day in phase 2. I drank my smoothie and ate some slices of chicken with it…

      • I made one with cucumber, kale, spinach, 1/2 lemon, 1/2 lime, fresh ginger, 3 drops stevia, and some cinnamon. I loved it.

  5. Can we substitute other notes, like brazil nuts, pecans, walnuts, or hazelnuts? I’m allergic to cashews and almonds. Thanks

  6. After weeks of experimenting with the best way to blend the oats, fruit, water, and ice, I have decided that grinding the oats and placing them in separate baggies for the week is best. Grinding the oats and adding ingredients later resulted in major clumping and spending more time trying to get everything blended. By having my oats in a separate baggie, I can blend my fruit, water, and ice, then add in the oats.

    These smoothies are very filling. My preference is to make it with fresh strawberries!

  7. On the Phase1 Oatmeal Fruit Smoothie, if you have 40 pounds to lose, do you add more strawberries and oats? And if yes, do I add 1/4 cup more of each or 1/2 cup more?

    • For the P1 smoothie, you use 3/4 cup dry oats, 1.5 cups fruit and correspondingly more ice to make your smoothie.

      • Your response to #18 has me confused! The book says add 1/2 portion for extra 20 lbs. So for 40 lbs wouldn’t it be 3/4 cup oats and 3/4 cup fruit? The recipe in the book has 1/2 cup oats and 1/2 cup fruit for oatmeal smoothie. You said do 3/4 oat and 1.5 fruit.

        • The recipe in the book isn’t using a full serving of fruit — which for P1 would be 1 cup. So for >20 lbs., that would be 1.5 cups. To make the recipes, you can add the extra fruit, or just be sure to have extra fruit “on the side”

          • Bought the book on advice from cousin. Was really confused about the oat portion of the smoothies until I came across Elizabeth questions and Christine’s answers. Really helped.
            Although I do have one problem, I hate shrimp can’t stand it. Also rural area where I live 80 miles from closest markets that sell fish. Last time I bought it as soon as I started cooking it I had to throw out it was horrible.For salmon if I can’t get it can I substitute chicken or river trout? We have a river we fish from.

          • Hi Laureen. For the proteins, you can always substitute another protein that’s on the same phase. You can certainly do the diet without eating fish at all. Just sub chicken, beef, etc.

  8. Can Chia seeds be used. Can coconut water be used during phase 1, 40 cal and no fat. Can supplements such as Cayenne pepper, Conjugated linoleic acid, raspberry ketones and pyruvate.

    • Chia seeds are fine on P1. Coconut water is only on Phase 3. Haylie advises taking whatever supplements your doctor advises you to take. Cayenne pepper is on the diet, and she recommends CLA for some of her clients.

      • Chia Seeds count as an herb or seasoning, and why only P1 and not P3 as a seed? And I saw another person wrote a comment about rice milk,can rice milk be used during P1?I have been using Ezequiel bread but I notice that it has soy in the ingredients,is the minute amount okay? Also what about Daikon radish seeds, it’s an ingredient in my brown rice medley.Sorry about all the questions, but I have followed the plan for about 2 mos. and only lost a small amount of weight, but I FEEL GREAT! I have about 60Lbs to lose. I can’t afford organic all the time but I use it for about 50% of my foods.Is their an additional list of foods that can be used but was not included in the book because of time and space. Items such as Jalapeno peppers and summer melons are not on the list. I need to add more variety and I have a fickle palate.I don’t enjoy any seafood and like all other proteins minimally. I am trying to do this for the rest of my life but I need more options.Sprouted tortillas are on the list but tortillas contain corn and corn is a no no, I don’t understand THANKYOU so much for your help

        • Chia seeds are a healthy fat on Phase 3 only.
          Rice milk can be used during Phase 1.
          The Ezekiel bread is fine — the soy beans are sprouted, and are acceptable.
          There are no additional food lists. Jalepenos are there, there. As is cantaloupe and honeydew (phase 1).
          Try brown rice tortillas for phase 1. They are allowed and do not have any corn.

          • I know it says raw cacao powder but can raw cacao nibs be used and ground into a powder. I like to bake are there any recipes for cookies or cakes? And how bad is it it that I had brown Jasmine rice on P3.

          • Yes, you can use raw cacao as a powder. There are no baking recipe on the diet itself, but there are for maintenance. Brown jasmine rice can be used on P1 — just remember for next time.

          • I am having a really hard time. I did really well the first couple of months but now I am just not loosing weight and I absolutely abhor phase 2 especially right before my cycle arrives. I don’t eat sea food and and endure chicken,pork and beef when paired with a starch or sauteed in olive or coconut oil. I have been off and on the plan for the last 3 weeks and phase 2 always sends me over the edge! How do I incorporate phase 2 when I really don’t enjoy meat that much? Please help me, I enjoyed the feeling I have when I am on the plan even when I did not lose much weight. My cravings are minimal until the 9 days before my cycle and it happens during phase 2. HELP!!!!Please!!!

          • Hi Kisha. Sounds like you need a “reboot”. Try going on maintenance for a while. Don’t worry about the phases. Focus on eating clean, sticking to the main rules (no dairy, soy, wheat, etc). Exercise however you like. Another thing you could try is doing just one day of phase two. Three of P1, one of P2, and three of P3. That might get you out of the rut!

          • If I do 1 day of P2 will the plan still be effective? Should I adjust my exercising regimen? Will taking Garcinia Cambogia and Coffee extract effect the plan?

          • Haylie does not recommend Garcinia Cambogia, but she says she knows some of her clients to take it. Coffee extract does have some caffeine, which isn’t on the diet. Haylie recommends the plan as it is — of course, if you want to tweak and alter the plan, that is entirely up to you.

          • I’m confused. In the answer to 21 above, you say that chia seeds are fine on P1, but here you say chia seeds are a healthy fat on P3 only.

    • Haylie doesn’t make a recommendation for this. Frozen yogurt has lots of sugar. As for regular yogurt, she has suggested goat and sheep yogurt as a better choice than cow’s milk.

    • yes. Pea protein is what is used in Haylie’s shakes. She advises to buy the cleanest pea protein you can — a reputable brand with no extra stuff in it.

  9. I purchased your book and started the process today.. I am not sure if your recipe for the Oatmeal Fruit Smoothie is correct.. I followed it, but all I got was an undrinkable mud.. Are you sure that recipe is correct? It is a little discouraging that the first recipe I try is unconsumable.. The steel cut oats powdered just fine. I added blueberries and ice, I even added more water in an attempt to make this a semi liquid.. unfortunately I scrapped the idea an made oatmeal on the stove.. By the looks of all the positive upbeat comments below, I don’t expect to see mine.. LOL.

    • Hi Bill. Hm. Not sure why it turned out quite so thick for you. One thing to try — start with cooked oats instead of the dried. When we tested this recipe, it turned out better to start with 1 cup cooked oats, then add berries, ice and thin with water if needed. That works better if you have a less powerful blender.

      • Hi Christine.. I wish the recipe told me to cook the oatmeal. Nothing in the book says anything about cooking it.. Thanks! I will give your version a try before I start thinking otherwise about the attention to detail paid to the writing of this book.. I have already lost all confidence in Dr. Oz.. All he wants to do is sell supplements these days.. I do understand this is all about making money for the author & publisher, otherwise this info would be in a pdf file and free on the web.. I will continue and follow the plan as outlined.. Thanks again!

        • The book says to use it dry — which works fine if you have a really powerful blender such as a Vitamix or Blendtec. But if you have a normal blender, we just found that in our office, the oats work better if they are cooked. It’s just something we discovered by playing around with it. Good luck!

      • Recipe in book says 1 cup steel cut oats which are ground into a powder. On my second day, I decided to double the rest of the ingredients to make it work. Then here (thank you thank you) I read that the smoothie can be substituted for any fruit in P 1. Does that mean we can have unlimited grains in P 1?

        • No, grains are not unlimited. You can only use smoothies made entirely of fruit, spices and water as a P1 snack.

  10. I am interested to learn more about the sweetners. I have been using Truvia. It is stevia and erythritol and natural flavors. Is this safe? Or will it stall weight loss as the other sweetners said to do?

  11. Is Zevia brand non-caffienated (sweeted with Stevia and erithytol) okay to drink occasionally? Also, can nuts/seeds be dry toasted (I don’t really like them raw)? Lastly, CLA is made with oil, so can I only take that & my fish oil supplements on Phase 3 days? Thx for all of your help, Christine!

    • Haylie has said that an occasional Zevia is okay as a treat, but only after you’ve met your daily water intake. You can toast nuts and seeds on your own — it’s the high heat of commercial roasting that’s a problem. Please see Haylie’s supplement website for dosage info on her CLA:

  12. Can I use Sun Warrior whole grain raw sprouted brown rice protein in smoothies and other protein needs. I am vegan and am limited without soy products except for the ‘exception’ on Phase 2 : )

    • Hi Linda. I am also vegan. I use lots of lentils and beans in Phase 1, the soy in P2, and beans/lentils/nuts in Phase 3. It’s definitely do-able. If you want to use rice protein powder, you could use it in Phase 1 if you have to.

  13. I am unable to purchase steel-cut oats where I live, which is in a remote community in the Arctic. Can I use old fashioned oats?

  14. Awesome! Thanks for the tips Christine. Is there any way you can connect with me and share a vegan sample of each phase food you might prepare? Like a phase 1 day, phase 2 day and phase 3? The book is great however, only gives the conventional type recipes.

    Also wondering if there is any wiggle room for some sweet treats or white flour carbs?
    I have weakened and enjoyed a ‘white flour’ baked treat and some dark chocolate every once and a while (eg. 2 pieces of chocolate one day and a small white flour scone the other and then no treats for 3 days or so….) I hope I am not sabotaging the metabolism, just seems to be what I have to do to stay ‘okay’ with life.

  15. 1/4 cup of raw nuts and some almond cheese… hmmm I am in heaven.

    Last day of my first week. I am still in the process of trying to understand and organize so I can better fit this diet in my busy life. I seriously trying to think of how I can get through phase two without gagging :). Looking for phase two recipes and especially smoothies.


  16. I am a recovering “mayonnaise junkie.” I have gone to every local supermarket and cannot find Safflower mayo. Would mayo that’s listed using Cannola oil or olive oil be okay to substitute?

  17. When it lists salad dressing as allowed on Phase 3, does that mean any kind of
    salad dressing? Or is mayonnaise considered salad dressing? Thanks

  18. In Phase 1, tapioca is listed as a grain. Can you tell me ways to use that? The only way I’ve used tapioca is to make the pudding recipe on the box.
    Thank you.

    • Hi. Haylie has a couple of tapioca recipes in her cookbook — one is a breakfast porridge and there’s also a pudding.

  19. Hey! has anyone tried the mixed berry-cashew smoothie? im trying to loose around 10 pounds. so how long would I have to drink this smoothie for do u think?

  20. I am on my first day of P3. Loving it so far but am confused. I have tried to read rather than ask first but there is so much material. I did read the book and have the cookbook. Is there a way to get a fast answer to something? I am on your facebook page but not sure if Haylie’s page is the appropriate place to pose a question.
    I am confused by the snack. It says in the book you can have a 1/4 cup raw nuts or seeds (on the Super Simple Meal Map) so I am guessing nuts are a protein and fat together. So does that mean that the Smoothies cannot be a snack? I really hate asking dumb questions but want to do this diet properly without stress. Thank you in advance.

  21. I’ m going to start the program tomorrow , so I’ve still some issue to get clear to me.
    Peach and White Bean Smoothie is ok in P1 , but proteins are not allowed for breakfast , right ? Or legumes prots are ok ?
    Also If I add vetables it is ok for lunch ?

    • You could use that smoothie as part of your lunch — because of the beans (protein) it would no be for breakfast.

  22. Today (Monday) is the first time I tried making the oatmeal fruit smoothie. The directions say to pulse until the oats are a powdery consistency. I have a Ninja blender and the oats just went round and around and no powder. I continued with the rest of the directions and when all done it looked really good but tasted horrible. I found myself chewing the oats and not drinking it. Any suggestions?

    • Hi Jennifer. Through trial and error, we’ve found that two different methods can work. If you have a very powerful blender, you can start with 1/4 cup dry steel-cut oats (or 1/2 cup dry old-fashioned oats) and grind them to a powder. But if you have a regular blender, or it just can’t handle making powder out of the oats, then use 1 cup cooked oats instead. You’ll get a much better consistency.

      • Doesn’t grinding steel cut oats to a powder defeat the purpose of eating steel cut oats? I thought the purpose of eating steel cut was to slow digestion and absorption and grinding to a powder would allow the opposite, wouldn’t it?

  23. Please, please, please Haylie – following your diet would be so much simpler and less frustrating if you would indicate for every single recipe which food requirements it satisfies. This would make it easy to see at a glance whether the recipe is a “complete meal” or whether other items need to be added.

    The Peach-Avocado smoothie is labeled as a Phase 3 breakfast. After preparing it, I realized it does not contain (as far as I can tell) a protein, a grain, or a vegetable (unless avocado counts as a vegetable, which according to the book, it does, but according to your app, it does not). So, does the smoothie only satisfy the fruit/fat part of the Phase 3 breakfast?

    Half the time, I am unsure after preparing one of your recipes whether I have completed my requirements for that particular meal or not. PLEASE consider providing an update that would resolve this.

  24. Omg! That oatmeal fruit smoothie with pineapple is the bomb. I tried it and loved it. Thanks a bunch.

  25. I’m confused. In the book it says to grind 1 cup steel cut oats but this says 1/4 cup. Which one is correct and why are they different?

    • Hi Vanessa. With all of the smoothies that call for oatmeal, you have a choice. You can blend up 1 cup COOKED oats (recommended especially if you have a less powerful blender). Alternatively, you can start with dry oats — 1/4 cup steel cut or 1/2 cup old fashioned.

  26. Hi. Just checking, wherever it says coconut milk in these recipes or those in the books (e.g., coconut curry chicken), it’s full fat coconut milk, is that correct? Is it okay to use light coconut milk if that is more readily available and palatable? Also, I’m confused why coconut water is listed under healthy fat. My brand says it contains 0 fat and 0 saturated fat. Thanks!

    • That’s correct — regular canned coconut milk. If all you can find is the light kind, it’s probably okay — you’ll just get less fat and more water in the can. But I’ve found that when used in cooking, full-fat and light canned coconut milk function similarly. As for coconut milk — it had to go somewhere! It really doesn’t contain much of anything; it’s mostly water.

  27. hello Christine! I just have to ask, I wanted to have Oatmeal Fruit Smoothie in phase 1 but I don’t know when do I know that I’ve reached the powder consistency? How do I determine that? It will really help me if you can reply, thanks!

    • Hi Marie. You just want to get the particles small enough so that it doesn’t taste like you’re drinking something chalky. They should look like flour. If your blender isn’t quite up to the task, I’d suggest using cooked oats instead of dry — they’ll blend up a lot easier.

  28. So for phase 3 I’ve been doing the berry nutty smoothie. Swapping almonds for the sunflower seeds. I love it! My question is I’ve been adding my vegetable nj it as well since it is tough for me to eat a veggie for bfast. Is this ok? How much? (I usually do about a cup of spinach. Today I did a handful of carrots and celery). Thanks!

  29. Hi! Is sriracha ok to use? I have been adding a few drops to my hummus and use carrots to dip it in as my snack for phase
    3. Please advise

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