Over the past couple of years I have tested numerous smoothies hoping to find the perfect one that would fill me up and provide me with all my dietary supplements in one meal. I am really picky with textures and tastes, so few “health” smoothies made the cut. I disliked most protein powders and all the extras like hemp and chia seeds, never seemed to blend well. I was in a smoothie rut and hadn’t found a life long favorite…UNTIL I needed a milk-supply booster and I started adding some very unique ingredients. Fast forward to today and I have a go-to smoothie that worked for the days when I was nursing and now on low-carb and regular macro days. All I need are the basics and a few extra add-ins that I adapt depending on the day.  You’ll see two smoothie recipes below: one with all the milk supply boosters and one that everyone can enjoy! Please note that these smoothies are best made without exact measurements (seriously- don’t take out your measuring spoons- just guesstimate and add.) I have included the rough amounts that I add, but I change the ingredient list depending on how hungry I am or what I am feeling that day (sluggish, moody- you know- all the emotions!) Try these recipes out and let me know your favorite ingredients!

The brain power smoothie starts with pretty normal basics but it is actually all about the add-ins. For me, these include hemp seed, chia seed, MCT oil, flax seed, and seed & ancient grain blend. Most of these I picked up on a whim at Trader Joes, but I have found a few on Amazon, which is great because I never have to go without!!

The Ingredients Explained and Why You Need to Add them to Your Diet (smoothie or no smoothie):

Hemp Seed: Did you know that Hemp seeds are actually a nut? These nuts are a great protein source and are packed with vitamin e (can we say-hello beautiful skin!) I found once source that stated hemp seed can lower heart disease, help with digestion, and aid in menopause/pms (can I get an AMEN). I can verify digestion for sure!

MCT OIL: This bad boy goes a long way with just one pump from the bottle. MCT oil has been highlighted recently with the trendy KETO diet as this oil helps keep you full. It is also labeled the brain food oil, which I could definitely use with all this mom-brain-fog.

Super Seed and Ancient Grain Blend: I was sold the moment I read flax seed, chia, hemp, red quinoa, amaranth and sprouted grains like buckwheat and millet. I randomly grabbed this bag from trader joes and I have added a handful to smoothies, breakfast bowls, oatmeal, or a quick handful for a snack.

Organic Protein: This ingredient doesn’t need much explanation- its the protein backbone of this smoothie. BUT this brand is by far my favorite. I have a lot of full protein jars taking up space in my pantry because some proteins are just too difficult to swallow. The Organic Protein in chocolate is very tasty and adds the perfect sweet taste to your smoothie.

Organic PBfit: I add this for more protein- plus who doesn’t want more peanut butter. I like this brand because it is much easier than scooping raw peanut butter out of your jar.

Bob’s Red Mill Rolled Oats: I add rolled oats on regular macro days when I want more carbs and calories. Adding a handful of rolled oats makes this smoothie extra sustaining.

Chia Seeds: More healthy fats (omega-3 fatty acids galore) and plant protein! I add chia seeds to almost everything. They give me the sweetness I crave and just a hint of crunch.

Flax Seeds: Although flax seeds are packed with omega-3 fatty acids and protein, I add this ingredient for the fiber! Did you know that fiber does more than just clear your gut- it can help lower your blood pressure and sugar spikes because of the delayed digestion.

Almond Milk: I prefer the unsweetened original flavor from Calfia Farms Almond milk (I’ll be ordering them in bulk from amazon from now on) But any almond milk will do.

Brain Power Smoothie:

This recipe is my go to for low carb days. It has a great blend of healthy fats and protein. This will fill me up for an entire meal and it gives me the energy I need for a mid-day slump. I love breaking my fast with this powerful smoothie. On regular macro days I will add oatmeal for extra carbs. This of course increases the “fullness factor” so I might scale back on the protein and PBfit when I add the oatmeal. Obviously I learned to add the oatmeal when I was looking for a milk supply boost. I have kept it in my smoothie routine because I love how full I feel after this smoothie. No more craving something crunchy or snacks a half hour later.

Macros are on point too: Carbs (26.8g/10.5ng), Fats (22.5g), Protein (44.3g)

Milk Booster Smoothie:

I use the same ingredients as the brain power with a few extras. My favorite milk supply boosters were oatmeal and brewers yeast. Well, I shouldn’t say brewers yeast is my favorite- it is actually terrible. BUT I saw a significant increase in my supply when I added just a tiny bit of brewers yeast to my smoothie. It is bitter but it does the trick. I would add .5tbsp to my smoothie and I would increase the PBfit and often times add in a flavored almond milk to mask the bitterness of the brewers yeast. I still continue to add oatmeal to my smoothies on regular macro days. I was amazed at how powerful oatmeal was in increasing supply. Honestly the more healthy fats and calories you can consume when nursing/pumping the better. Hence the need for an impactful smoothie that allowed me to take in all that I needed for more milk, but left me full. I always tried to have one of these smoothies throughout the day to help stave off hunger late night, because at 2 am any food is fair game. It didn’t always work, but it helped to make better choices when I was walking around as a zombie.

Do you have a favorite smoothie? Tell me about it in the comments! Let me know if you give this smoothie or any of its ingredients a try- I can’t wait to hear!