🍓 Berry Banana Weight Loss Smoothie (Before Bed)
This light, fruity smoothie is a low-calorie, nutrient-dense bedtime drink designed to curb late-night cravings and support weight loss. With bananas to calm, berries to fuel your metabolism, and hydration from water and ice, this smoothie is a simple, refreshing way to end your day feeling satisfied but not stuffed.
🧾 Ingredients
- 2 ripe bananas, sliced
- 8 fresh strawberries, hulled
- ½ cup fresh blueberries
- ½ cup cold water
- 3 ice cubes
📝 Instructions
- Add bananas, strawberries, blueberries, water, and ice to a blender.
- Blend until smooth and creamy (about 30–45 seconds).
- Pour into a glass and enjoy immediately, preferably 30–60 minutes before bedtime.
📌 Notes & Tips
- For extra creaminess, swap half the water with unsweetened almond milk or Greek yogurt.
- Add a sprinkle of cinnamon for flavor and blood sugar support.
- You can prep the fruits in advance and freeze them for a colder, thicker texture.
- Make it a fiber boost: Add 1 tsp chia seeds or ground flaxseed.
- Avoid added sugar — the natural sweetness from ripe bananas and berries is plenty!
🍽️ Servings
- Serves: 1 large smoothie or 2 small servings
- Serving Size: ~10–12 oz
🔢 Nutritional Info (Per Full Serving – Approximate)
- Calories: 160
- Protein: 2g
- Fat: 0.5g
- Carbs: 38g
- Fiber: 5g
- Sugar: 21g (all naturally occurring)
- Sodium: 5mg
✅ Health Benefits
- Low in calories, high in fiber and antioxidants
- Berries: Support metabolism, improve insulin sensitivity, and fight inflammation
- Bananas: Provide potassium, magnesium, and serotonin precursors — may promote better sleep
- Hydration: Water and fruit content help you feel full without heaviness
- No dairy or added sugar (unless you add yogurt or milk)
❓ Q&A
Q: Can I use frozen fruit?
A: Absolutely! Frozen bananas and berries make the smoothie extra cold and creamy. You can skip the ice if fruit is frozen.
Q: Will this actually help with weight loss?
A: Yes, when part of a calorie-conscious diet. It curbs sweet cravings at night with fiber-rich fruit, helping prevent late-night snacking.
Q: Is this good for sleep too?
A: Bananas contain tryptophan and magnesium, which may support relaxation. Avoiding heavy meals before bed also improves sleep quality.
Q: Can I add protein powder?
A: You can! A scoop of plant-based or casein protein can make this a post-workout night snack too.
Q: Is it diabetic-friendly?
A: It’s naturally high in fruit sugars. If you’re watching blood sugar, reduce the banana to 1 and add chia/flaxseed or protein for balance.
💌 Final Thought:
Light, fruity, and satisfying — this smoothie is great for weight loss, gut health, and restful sleep.
📲 Love it? Share it with your friends or make a bedtime smoothie night a ritual!