Top 13 Best Smoothies To Lose Weight For Women Over 40

There are a few things that say healthy eating is quite like a smoothie. Prepared correctly, they can contain nutrient-dense foods that boost protein and fiber, resulting in greater calorie control,  balanced hormones, and reduced inflammation.

Oh, and did we mention they taste delicious?!

In this article, we are sharing the 13 best smoothies to lose weight for women over 40. When to drink them, prep tips, and more.

Why Smoothies Can Help You Lose Weight After 40

For women, the 40s are a challenging time, as the reproductive hormone estrogen declines, leading to menopause. This can manifest in symptoms such as increased inflammation, increased appetite, weight gain, and loss of muscle and bone.

Smoothies are incredible for women over 40, helping them address the symptoms of menopause, and offering a delicious, convenient, nutrient-dense solution that is easily prepared in minutes.

For example, many women struggle with getting enough protein, fiber, and healthy fats in their diet. A smoothie containing banana, mixed berries, Greek yogurt, protein powder, and chia seeds is easy to prepare and contains enough nutrients to preserve muscle mass, improve gut health, support bones, and fight disease.

Top 13 Smoothies to Lose Weight for Women Over 40

One of the best things about smoothies is that there are so many amazing ingredients that can be used to support weight loss, hormones, and overall health. To show you how easy it is, we list the top 13 smoothies to lose weight for women over 40.

1. Berry Protein Antioxidant Shake

Berry protein antioxidant shake is one of the easiest smoothies to make for supporting your health. Protein is a macronutrient, known for its ability to preserve muscle mass and improve fullness. Meanwhile, antioxidants are proven to neutralize free radicals to prevent and treat chronic diseases including cardiovascular disease, cancer, and neurodegenerative disease.

Ingredients

• 1 scoop of protein powder
• 1 banana
• 100 g frozen mixed berries
• ½ cup low-fat Greek yogurt
• 2 tablespoons of oatmeal
• 250 ml unsweetened almond milk

2. Green Metabolism Booster (Spinach + Flax + Ginger)

This green smoothie is packed with nutrients that boost your metabolism. For example, spinach is incredibly nutrient-dense with a single cup containing calcium, magnesium, potassium, iron, folate, and vitamins A, C, and K.

Meanwhile, flaxseeds are a superfood, containing fiber, protein, calcium, iron, potassium, magnesium, zinc, selenium, copper, manganese, and vitamin E.

Flaxseeds are shown to improve the key markers of metabolic syndromes including body mass index (BMI), blood pressure, lipid profile, and (Measurements of the types of fat blood). Furthermore, they contain phytoestrogen, a plant-derived compound similar to estrogen, which can help which can address decreased estrogen levels of menopause.

Ingredients

• 1 banana
• 1 large handful of spinach
• 1 tablespoon ground flaxseeds
• ½ cup low-fat Greek yogurt
• 250 ml unsweetened almond milk

3. Chocolate Collagen Hormone Helper

This amazing chocolate collage smoothie supports hormones, tissue, and skin. As mentioned, flaxseeds are incredible for improving markers of metabolic syndromes and supporting hormone health.

Meanwhile, collagen is a powerful protein that is vital for various tissues and functions. Studies show that collagen improves skin hydration, elasticity, and wrinkles. Moreover, it is shown to improve bone strength, and joint stiffness, and reduce pain, which are all amazing for women over 40.

Ingredients

• 1 banana
• ½ tablespoon unsweetened cacao powder
• 250 ml cup unsweetened almond milk
• 2 scoops of collagen powder
• 1 tablespoon almond butter
• 1 tablespoon ground flaxseeds

4. Tropical Gut-Health Smoothie (Pineapple + Greek Yogurt + Chia)

This smoothie is amazing for supporting gut-health. Studies show that pineapple is high in fiber, and antioxidants, providing support to the immune system and gut health, while Greek yogurt provides a much needed boost to protein and calcium for very little calories.

These effects are bolstered with additions of chia seeds, a superfood known for their amazing nutrient-density. They include protein, fiber, magnesium, calcium, potassium, copper, iron, phosphorus, and zinc.

Ingredients

• ½ cup unsweetened almond milk
• ⅓ cup non-fat Greek yogurt
• 1 cup baby spinach
• 1 banana slices (about 1 medium banana)
• ½ cup frozen pineapple chunks
• 1 tablespoon chia seeds

5. Almond Butter + Zucchini “Thick” Smoothie

This thick smoothie is packed with protein, vitamins, and minerals. Just one tablespoon of almond butter provides a healthy boost to protein, fiber, vitamin E, magnesium, iron, and vitamin B.

However, the unlikely hero here is the zucchini, which is loaded with fiber and has high water content promoting hydration and digestion. Combined with vitamins and minerals such as potassium, manganese, folate, and vitamins C and B6 it can boost nutrient intake in a matter of minutes.

Ingredients

• 1 frozen banana
• 1 apple
• 1 sliced zucchini
• 1 tbsp almond butter (or your favorite nut or seed butter)
• 2 tbsp ground flax seed (optional)
• 1 1/2 cups unsweetened almond milk

6. Cinnamon Apple Pie Smoothie (Blood Sugar Control)

This cinnamon apple pie smoothie contains ingredients that will control blood sugar for consistent energy.

Apples and rolled oats are a great source of fiber, which can provide a slow release of energy, while cinnamon is shown to help suppress appetite, meaning fewer calories consumed.  This is off with calcium and protein-rich Greek yogurt for muscle and bone, and honey for sweetness, you have a delicious smoothie that ticks all the right boxes.

Ingredients

• 2 apples, diced and frozen
• 1 cup low-fat plain Greek yogurt
• 2/3 cup unsweetened almond milk
• 1/3 cup rolled oats
• 1 tbsp honey
• 1 tsp cinnamon
• 1 tsp vanilla

7. Avocado Mint Detox Smoothie

An avocado mint smoothie is loaded with nutrients to fuel your detox. Avocado may seem like a strange choice, but we assure you it's amazing for creating a creamy base. It also contains healthy fats, fiber, protein, magnesium, potassium, and vitamins C, E, K, and B6, meeting many daily requirements.

Meanwhile, mint displays antimicrobial properties and antioxidant effects, and is beneficial for digestive health offering relief from IBS, indigestion, gas, nausea, and vomiting.

Ingredients

• 250 ml unsweetened almond milk
• 1/4 avocado
• 1 cup fresh baby spinach
• 1 scoop collagen powder
• 1/4 teaspoon peppermint extract
• Handful of ice

8. Pumpkin Spice Protein Smoothie

Pumpkin spice protein smoothies are a seasonal favorite with healthy twists. Pumpkin is a great source of vitamin A and potassium, however, what really steals the show here are the added protein sources.

Protein powder and Greek yogurt are excellent sources of protein, but if you want to go better, consider adding pumpkin seeds to the mix. These are some of the best sources of protein, containing 15 g in just one 50 g serve. However, be aware that these are calorie-dense, and should be added in small doses to avoid exceeding your daily calorie limit.

Ingredients

• 1 scoop vanilla protein powder
• ½ medium banana
• 2/3 cup unsweetened almond milk
• 1/4 cup pumpkin purée
• 1/4 cup plain low-fat Greek yogurt
• 1 tbsp maple syrup
• 1/2 tsp cinnamon
• 1/2 tsp pumpkin pie spice
• 3-5 ice cubes
• Pumpkin seeds (optional)

9. Blueberry Oat Satiety Smoothie

The blueberry oat smoothie is great for improving fullness and preserving muscle mass. Containing protein powder, Greek yogurt, oatmeals, and chia seeds, it's packed with over 30 grams of protein which will keep you fuller for longer.

Chia seeds are also a superfood and are proven to contain omega-3 fatty acids, protein, fiber, calcium, potassium, magnesium, selenium, iron, folate, niacin, riboflavin, thiamine, and vitamin C. While blueberries contain antioxidants which as we know can combat chronic disease.

Ingredients

• 1 scoop of protein powder
• 1 banana
• 100 g frozen blueberries
• ½ cup low-fat Greek yogurt
• 2 tablespoons of oatmeal
• 1 tablespoon chia seeds
• 250 ml unsweetened almond milk

10. Flax + Cacao Hormone-Balancing Blend

This flax + cacao smoothie has all the ingredients needed to balance hormones. As mentioned, flaxseeds are a super food loaded with nutrients and can help balance hormones. Combined with cacao, banana, and ice cubes creates a chilled, chocolatey, and creamy smoothie.

Ingredients

• 1 banana
• 1 ½ tablespoons cacao powder
• 250 ml unsweetened almond milk
• 1 tablespoon ground flax seeds
• 2 pinches sea salt
• 4–5 ice cubes

11. Lemon Ginger Anti-Bloat Smoothie

Struggling with bloating? Then you need to try this Lemon and ginger anti-bloating smoothie. Studies show that ginger can improve digestion and stomach emptying. Meanwhile, the fiber content of lemons is proven to promote an anti-inflammatory repose, leading to better gut health.

Together, they create a powerful two-pronged attack, reducing bloating and improving gut health.

Ingredients

• 1 cup low-fat Greek yogurt
• 1 zest lemon
• 2 tablespoons lemon juice
• 1 tablespoon chopped fresh ginger
• 1 tablespoon honey
• 1 tablespoon chia seeds
• 1 cup water

12. Matcha Green Tea Smoothie (Metabolism Support)

Matcha has recently hit an all-time high in popularity. However, anyone who has been drinking it for years will tell you that it is great for supporting our metabolism. Research shows that matcha green tea drinks enhance fat-burning in women. Combined with mango, spinach, and banana, it makes for a delicious, nutrient-dense smoothie.

Ingredients

• 250 ml unsweetened almond milk
• 2 teaspoons matcha green tea powder
• 2 large handfuls of spinach
• ½ cup frozen mango
• 1 banana

13. Peanut Butter Banana Low-Glycemic Smoothie

Saving one of the best for last is this delicious peanut butter, banana, low GI smoothie. Bananas and oatmeal provide a healthy dose of fiber, which can help stabilize blood sugar. While protein-packed foods such as Greek yogurt, protein powder, and oatmeal can improve fullness and support lean muscle tissue.

Ingredients

• 1 banana
• 1 tablespoon peanut butter
• 250 ml unsweetened almond milk
• 2 tablespoons of oatmeal
• 1 scoop protein powder (optional)
• ½ cup low-fat Greek yogurt

When and How to Use Smoothies for Fat Loss

The idea behind drinking smoothies isn’t to replace all your meals, but rather to replace a single meal, infusing the body with vital nutrients, and supplementing an existing diet. Below, we highlight the when and how to use smoothies for fat loss.

Best Timing: Breakfast or Post-Workout

The best time to consume smoothies is based on your needs and personal preference.

For many women, the breakfast smoothie is the perfect time for them as a meal replacement, allowing them to create a nutrient-dense easy meal in a short amount of time. This is great for those who struggle to eat breakfast due to the morning rush.

Meanwhile, the post-workout shake is a rewarding, dopamine-filled experience. The feeling of completing a great workout and then rewarding yourself with a delicious, high-protein, smoothie to restore energy and support muscle growth. These are perfect for those moments when you have a little more time to relax and enjoy what can be a sweet and nourishing treat.

Using Smoothies as Meal Replacements

Smoothies are great for using as meal replacements. As mentioned, many people skip entire meals due to lack of time.

For some women, this is breakfast, as mornings are typically a busy time rushing the kids off to school or commuting to work. Meanwhile, others struggle to fit in lunch between meetings and running errands.

Because of this, meal replacement smoothies must contain the calorie and nutrient density of a meal, to sufficiently fuel and satiate the body until the next meal. This can be achieved by adding foods rich in complex carbohydrates and protein such as oats, bananas, protein powder, and Greek yogurt.

These ingredients will improve fullness and provide slow-release energy to keep you full until your next meal.

Customizing by Calorie Needs and Goals

The amazing part about shakes is that they can be customized to meet your dietary needs. While some are used as meal placements and post-workout rewards, others can be used to remedy bloating, balance hormones, provide metabolic support, and improve gut health.

Smoothies that address symptoms should contain fewer calories as they are often required in addition to an existing diet. For example, the matcha green tea smoothie or lemon ginger anti-bloating smoothie tends to have fewer calories with the sole focus of providing relief.

Meanwhile, smoothies that boost protein intake and stabilize energy levels will typically have higher calorie content as they contain foods such as oats, protein, and peanut butter to improve satiety.

If you are trying to remedy symptoms, aim for a lower calorie smoothie. This will allow you to consume it when needed without the fear of going over your daily calorie allowance. If you are aiming to replace a meal, it should contain a similar amount of calories as a meal to keep you full.

Prep and Storage Tips

Smoothies are an efficient way to feed the body vital nutrients, however, like any meal creation, there are always ways to improve efficiency and adherence, below we discuss prep and storage tips to help you streamline the smoothie-creating process.

Freezer Packs for Smoothie Efficiency

Like prepping your favourite meal and storing it in the freezer, smoothies can be created in advance to reduce prep time.

Here favourite smoothie ingredients can be measured and added into containers or zip lock bags, allowing you to easily them during the week to shorten the preparation process.

What to Blend Fresh vs. Freeze

Choosing between frozen and fresh depends on the type of food. Despite what many believe, frozen produce can help preserve nutrients. This is great for foods such as berries which have a limited shelf life and allow you to purchase certain ingredients during all different seasons.

However, fresh is also good, allowing you to get the perfect texture and taste which is often lost during the freezing process.

Tools That Make Smoothie Habits Stick

Tools such as blenders can truly make or break the smoothie creation process. Avoiding hand blenders as they tend to be more time-consuming to use to create the ideal consistency.

We recommend aiming for a dedicated blender with around 1000–1500W which allows you to toss in your ingredients and let it do its thing.

However, if you are someone who likes shakes on the go, consider a blender that acts as a drink container such as a Nutribullet. These offer greater convenience, allow you to create your shake, and take the container with you without the need to transfer to a different drinking container, reducing total prep and clean-up time.

Recap and Resources

Smoothies are an incredible way to fuel the body, address symptoms, and improve gut health. They offer a level of convenience that makes sticking enjoyable and easy.

If you want to find out more about creating smoothies, we recommend exploring the Reverse Health app and website. We share our best smoothie and nutrition recommendations to help women over 40 lose weight and optimize their health.

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