15 Paleo Smoothies to Help with Working Out

So What Is the Paleo Diet?

No M&M’s, no donuts, no Popeye’s….. Food at its most unspoiled form….

According to Challa and Uppaluri, here is the diet that the “Stone Age” person would have eaten:

  • Plants – Tubers (potatoes, yams), seeds, nuts, wild grown barley that was pounded as flour, legumes, and flowers. In this I will also include fruits. Fruits were not as abundant back however fruits should not be excluded from the diet.
  • Animals – Pretty much the lean animal meats. Boar, chicken, and duck among others. Animals were not yet domesticated so dairy products were probably not included.
  • Seafood - It was a major component of a diet in the coastal regions.

In the Paleolithic era, we ate carrots right from the ground, fish from the water, and honey right from the beehive.

This diet is high in fiber and lean meat. It is low in artificial sugars and saturated fats.

This is a very nutritious diet because you are cutting the types of foods we can eat. Most those foods we do need like the cookie and candy food groups.

If everyone eats a basic diet like this, America would be a much healthier place.

I bet we would see the rates of diabetes, high blood pressure and heart disease go through a significant downward decline.

I should be eating a diet like this, but food also tastes better now more than ever!

Do not look at me like that! You are thinking the same thing.

Do not look at me like that! You are thinking the same thing.

Our diet at times ends up being “whatever we can find”, which is not okay. Going through medical school I have done this many times myself.

We need to take a page from our ancestors.

Fun Fact: We call this the Prehistoric Era because we did not record history at this time. There was no one writing historical records that were walking with mammoths. That is why we get most information from fossils and rocks from times before civilization started.

The diet’s popularity exploded after the book The Paleo Diet was written by Loren Cordain in 2002.

What is the Thought Behind the Paleo Diet?

This is the time when there were other species of humans and before the time of living in civilizations.

The diet reflects what people ate around this time, a more natural diet.

The Paleolithic Era is where we (Homo sapiens) became the prominent species on the planet. Our hunter and gatherer lifestyle was the hallmark of this time.

So when you wanted something to eat during say, 200000 BC where did you go?

Of course to the burger joint in classic Flintstone style, right?

No, you had to either grow or gather your fruits and vegetables.

No, you had to either grow or gather your fruits and vegetables.

If you wanted the meat in that burger, you had to get it yourself from the source. That source was either a wild boar, ancient buffalo, or something else you had to dedicate hours to hunt.

As you can tell this was not a very fun time to live in.

Luckily, we have grocery stores, bars, and even Stone Age themed restaurants to go to today.

Our diet is believed to have given us an evolutionary advantage, while other species like the Neanderthals were dying out. Our digestive tract became shorter and our brains became larger to name a few things.

Our diet changed our bodies to what they are now. We were beginning to separate ourselves from the rest of the animals on earth.

As you can see, humans did great things when we ate Paleo style.

Is it a Realistic Diet to Maintain?

Yes, it can be maintained.

The next questions is do you want to maintain it? It depends on your goals.

If you are one of those people who are strict about their bodies it is an excellent diet. It is a highly organic based diet and has a lot of nutritional value.

I am not one of those people. I love milkshakes! And if I want a milkshake, I will not feel bad when I am drinking my chocolate-banana smoothie from Wawa’s.

However I will not drink milkshakes all day.

What I will do (and what I will encourage my patients to do as well) is to have a diet full of complex grains, veggies, fruits, and lean meats. I will replace unhealthy choices with healthier ones throughout the day.

The problem with diets is that people look at them as temporary fads rather than lifestyle changes.

It is good to work for a goal but once you achieve it, what is next?

As a doctor, diets do not work!!!!

You must make lifestyle changes at your own pace in order to see permanent changes in your health.

Make changes at your own pace.

It takes time to get into a rhythm of eating healthy and working out. Then slowly, you will notice it will be less of a pain. Instead you will feel a sense of pride that you are making these changes.

One of the best ways to incorporate the foods of the Paleo diet is in smoothies.

One of the best ways to incorporate the foods of the Paleo diet is in smoothies.

I will share my Top 15 Paleo smoothie recipes.

The Cons of Going Paleo

  • There is not much use of dairy, so you must adjust your diet to this.
  • This is a low carbohydrate diet. If you are an athlete or doing something strenuous this diet may not supply enough energy in terms of carbohydrates for quick energy.
  • It can get pricey especially if you looking to buy organically.
  • It really is strict about not eating any kind of junk food. So while it is not recommended, I feel you must cheat time to time. As I said, if I want a milkshake I will order that milkshake!!!

Health benefits of the Paleo Diet

The best thing about the paleo diet is that you are eating overall cleaner.

If you are trying to lose weight, it will help as you are eating leaner.

If you are trying to gain muscle mass, the diet offers a variety of protein-rich foods without saturated fats.

In general, the diet will help lower your risk of developing high blood pressure, diabetes, and cardiovascular disease.

1.  Weight Loss

In order to lose weight, you must cut your calorie consumption. One pound equals roughly 3500 calories. So if you cut 500 calories from your diet per day, you will lose one pound in a week.

Calories really do matter if you are trying to lose weight so that it is frowned upon to be consuming extra calories. No alcohol consumption and no late night snacks!

You are truly limited with the amounts of foods you can eat.

Eating Paleo should reduce the calories you eat if you are cutting out junk food high in calories, sugar, and fat. The calories that you are eating are cleaner because there are more nutritious parts like vitamins, fiber, omega 3 oils, etc.

2.  Heart health

Heart disease is one of the biggest killers in America. Years of unmanaged blood sugars and blood pressures can put extra strain on the heart eventually leading to it failing as a pump.

To prevent this from happening you know what you must do.

Exercise and eat a balanced diet. The paleo diet is full of heart healthy nutrients like unsaturated fats, potassium, and magnesium.

Another added benefit of the diet is that you are not consuming as much salt in your diet as normal.

3.  Promotes Better Digestion

Not enough people get enough fiber daily, so this diet is a great way to supplement fiber.

Fiber is important for two reasons.

In the short term, it will slow your digestion speed, make your stool bulkier and easier to pass.

In the long term, fiber can decrease your risk for developing colon cancer.

Top 15 Paleo Recipe Smoothies

One of the best ways to incorporate the foods of the Paleo diet is in smoothies.

I will share my Top 15 Paleo smoothie recipes.

Basic Blueberry Smoothie 

  • One banana
  • 1 cup of fresh blueberries
  • ½ cup of ice
  • 1 cup of almond milk
  • ½ cup of chia seeds

Benefits

This is a basic smoothie that will give you vitamin c and fiber. I like this smoothie as a snack or breakfast.

Chocolate Banana Smoothie 

  • One banana
  • 1 cup of plain almond milk
  • ½ cup of ice
  • 2 tablespoons of cashew butter
  • 2 teaspoons of cocoa powder
  • ½ cup of oatmeal

Benefits

This smoothie is rich and full of protein and fiber. Add extra oats in there to give it a firmer texture.

Strawberry Banana Smoothie    

Ingredients

  • 1 ½ cups strawberries
  • 1 banana
  • 1 tablespoon of honey
  • 1 cup of almond milk
  • 10 ice cubes

Benefits

This is a classic flavor combination like peanut butter and jelly. Everyone loves a good strawberry banana drink. That is my favorite kind of milkshake.

The strawberries have vitamin C in antioxidants. The banana is full of fiber and potassium. Feel free to add a little bit of oatmeal or flax seeds to give it a thicker texture.

Chilled Cortado Smoothie 

Ingredients

  • 2 shots of espresso, chilled
  • 1 cup of ice cubes
  • 1/2 cup of almond milk or coconut
  • ¼ cup of coconut flakes  
  • one teaspoon of vanilla extract
  • One teaspoon of cinnamon

Benefits

This is for the coffee lovers out there. I recommend this as a morning drink to change it up from a typical hot coffee.

Mixed Berry Smoothie with Oatmeal 

Ingredients

  • 1 cup strawberries
  • 1 cup blueberries
  • 1 cup of raspberries
  • 1 cup of oatmeal
  • 1 cup of almond milk
  • 1 banana
  • ½ cup of ice cubes

Benefits

The oatmeal and almond milk is a great dynamic duo. Y are getting vitamins from the almond milk and additional fiber from the oatmeal and banana.

Blueberry Strawberry Smoothie 

Ingredients

  • 1 cup strawberries
  • 1 cup blueberries
  • 1 banana
  • ½ cup of orange juice
  • 1 cup of almond milk
  • 5 ice cubes

Benefits

Strawberries and blueberries are the sweeter berries. They are both full of vitamins, antioxidants, and promote energy. I would use this drink as a work time snack. With only having 200 calories you will feel light and full of energy.

Watermelon Lime Spritzer

Ingredients

  • 2 cups of strawberries
  • 3 cups of watermelon
  • 1 cup of ice
  • 1 cup of sparkling water
  • ½ lime juice from fresh lime

Benefits

This is one of the most refreshing smoothies on the list. Not only tasty but will provide you with enough vitamin C and antioxidants for your entire day.

Oatmeal Strawberry Crunch

Ingredients

  • 1 cup of strawberries
  • ½ cup of oatmeal
  • ½ cup of granola
  • 1 banana
  • 1 cup of milk or almond milk
  • ½ cup of ice

Benefits

This is a smoothie for the early birds. The fiber from the oats and banana will keep you full of energy through your workday. Add extra strawberries for a fruitier flavor.

Powerhouse Green Smoothie

Ingredients

  • 1 cup of spinach, washed
  • ½ cup of strawberries
  • 1 cup of water
  • ½ cup of ice
  • 1 teaspoon of ginger
  • 1 tablespoon of honey

Benefits

Spinach is an excellent source of vitamin K, folate, and fiber. The spinach flavor is matched nicely with the ginger and honey.

Old Granny’s Apple Banana Smoothie 

Ingredients

  • 1 cup of freshly chopped apples
  • 1 banana
  • 1 of almond milk
  • ½ cup of water
  • 1 teaspoon of vanilla extract
  • 1 tablespoon of cinnamon powder

Benefits

Apple and cinnamon is a classic flavor combination you will love in this smoothie. Make sure not to add too much cinnamon at the end. It can overpower the rest of the drink.

Tropical Mango & Kale Smoothie

Tropical Kale Mango Smoothie

Ingredients

  • 1 ½ cup of kale, washed
  • 1 mango, chopped
  • 1 cup of water
  • ½ lime
  • 1 kiwi
  • 1 tablespoon of honey

Benefits

Kale may not be the best-tasting food, but it is a super-food. It is packed with vitamin K, calcium, folate, antioxidants, and fiber among other things. The tropical flavors of the kiwi and mango help balance this drink.

Chocolate Avocado Smoothie

Ingredients

  • 1 avocado
  • ½ cup of blackberries
  • 1 cup of almond milk
  • ½ cup of ice
  • 2 teaspoons of cocoa powder

Trust me, chocolate and avocado is a good combination. The blackberries will give a tart taste to blend all the flavors well. Avocados are great sources of unsaturated fats and fiber.

Peachy Coconut Smoothie 

Ingredients

  • 1 cup of coconut milk
  • 2 large peaches, chopped
  • ½ cup of water
  • ½ cup of ice
  • 1 teaspoon of lemon zest
  • 1 tablespoon of honey

Benefits

Coconut is another fruit that is rich good fats like omega 3 and polyunsaturated fats. It has great benefits for the skin.

Peach Strawberry Smoothie Recipe

Ingredients

  • 1 cup water
  • 1 cup fresh or frozen peach slices
  • 1 cup fresh or frozen strawberries
  • 1/2 cup Greek yogurt
  • 1/2 teaspoon cinnamon

Benefits

This is can either be a dessert smoothie or a healthy morning smoothie. Keep as it is to make it healthy. For something more decadent, add whole milk and honey to the recipe. I have heard it tastes just like a milkshake.

Peanut Butter Oatmeal Banana Smoothie

Ingredients

  • ½ Cup of oatmeal
  • 1 ½ Cup of 2% Milk or Almond Milk
  • 1 Whole Banana
  • 2 Tablespoons of almond Butter
  • 4 Ice Cubes
  • 2 Tablespoons of Chia or Flax seeds

Benefits

This smoothie is full of fiber and energy that will get you going at the start of your day. It is for people who want to take morning oatmeal and twist it up.

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