A smoothie that is supposed to replace a meal, such as breakfast, should always contain ample amounts of complete protein, quality fats and fibre. A well composed smoothie will support blood glucose balance throughout the day which will positively impact your stress response, weight loss hormones, metabolic performance and energy.
Smoothies are also a convenient way to include many functional foods in one meal, from probiotic foods and collagen to raw egg yolks.
Ingredients:
1 small ripe mango or 1/2 large
5 table spoons of full fat Greek or coconut yoghurt
1 serving of protein powder like whey isolate or vegan, ideally together with 1 serving of collagen
2 egg yolks (read here why I recommend raw egg yolks)
Optional: pinch of ground cardamom and / or a few drops of rose water
Instructions:
Blend and enjoy.
To feel fuller for longer, use crunchy toppings like almond flakes or toasted coconut chips. This will stimulate chewing, which plays a big role in satiety signalling and smooth digestion.