Here’s the breakdown per serving of the smoothie we had for breakfast today:
1 TBS chia seeds: 60 calories, 3g protein
1 TBS extra virgin coconut oil: 125 calories, 14g good fat
1 TBS Great Lakes collagen hydrolysate: 25 calories, 6g protein
1 cup homemade coconut milk: approx. 144 calories, 3g fat
1 cup frozen strawberries: 50 calories, 13g carbs
1/2 cup frozen blueberries: 40 calories, 18g carbs
Total calories: 444 Total carbs: 31gTotal protein: 9gTotal fat: 17g
I’ve never actually done a breakdown of one of our smoothies like this. I’m pretty happy with where this has us nutritionally, especially for the kids. I often add a raw pastured egg to each of our smoothies which would give us an additional 72 calories, 6g protein, and 5g fat.
If the smoothie was just made of water or juice and frozen fruit, my kids would laugh at me too. But when you consider all the extra protein and fat I’m adding, it makes for a very inexpensive and healthy breakfast. I’ve got big eaters too, especially ds10, who routinely out-eats both my husband and I. He had this smoothie for breakfast today, with nothing else, and was satisfied.
Compare this with 1/2 cup of uncooked oatmeal, which will make about a cup of cooked oatmeal. There are 150 calories, 3g fat, 5g protein, and 27g carbs. I assume you’re adding a sweetener like honey or sugar, which increases the carb content, and if you’re adding a fat like coconut oil, you’re increasing the fat content. Oatmeal is sorely lacking in both fat and protein, but is an excellent source of carbs.
I am NOT a macronutrient counter–this is the first time I’ve ever done a breakdown like this. Hope it helps!
ETA: If you are looking to add variety and feel that a fat- and protein-packed smoothie won’t fill them up, maybe add a side of sausage, bacon, or eggs, or a handful of nuts.