Serves: 1
Prep time: 5 minutes
Cook time: 0 minutes
Total time: 5 minutes
✔ Rich in fibre, polyphenols and fermented foods to support gut health
✔ Quick and easy to prepare in just a few minutes
✔ Leafy greens provide gentle fibre and key micronutrients
✔ Naturally refreshing and easy to digest
✔ Easily adapted to increase protein depending on your needs
Nutrition (per serving, approx.)
Calories: ~280-320 kcal (without protein powder)
Protein: ~18 g (or ~40 g with protein powder)
Fibre: ~10-12 g
Ingredients
150g plain Greek yogurt
50ml plain kefir
2 handfuls frozen mixed berries or tropical fruit
1 handful baby spinach or kale
1 tbsp chia seeds and/or ground flaxseeds
Optional
1 scoop vanilla or unflavoured protein powder
100ml water (if adding protein powder or to thin the smoothie)
Method
Add the Greek yogurt, kefir, frozen fruit, spinach (or kale) and chia seeds/flaxseeds to a high-speed blender.
Blend until completely smooth. If the smoothie is too thick, add a splash of water or a little extra kefir until you reach your preferred consistency.
If using protein powder, add it along with the water and blend again for a few seconds.
Serve immediately.
Why This Works on GLP-1 Medication
• Provides a combination of protein, fibre and healthy fats to help keep you fuller for longer while supporting stable blood sugar levels.
• Contains fermented dairy from kefir and live Greek yogurt, helping to support a healthy and diverse gut microbiome.
• Rich in soluble fibre from chia seeds and flaxseeds, which can help support bowel regularity, a common challenge while taking GLP-1 medications.
• Polyphenols from berries and leafy greens help nourish beneficial gut bacteria and support overall metabolic health.
• Ideal on days when appetite is low or solid meals feel less appealing, while still providing plenty of nutrition.
Health Insight
Greek yogurt provides high-quality protein and calcium to support muscle maintenance and bone health.
Kefir contains live cultures that may help support gut health and digestion.
Chia seeds and flaxseeds are excellent sources of soluble fibre and omega-3 fats, both of which support digestive health and satiety.
Berries are naturally rich in antioxidants and polyphenols that help nourish beneficial gut bacteria.
Leafy greens such as spinach and kale provide folate, vitamin K, magnesium and additional fibre with very few calories.
Portion Guidance
• Enjoy as a balanced breakfast or light lunch.
• If using as a meal replacement, consider adding a scoop of protein powder to increase the protein content and improve satiety.
• Sip slowly and pause halfway to assess your fullness, particularly if your appetite is reduced while taking GLP-1 medication.
Easy Swaps
• Swap the berries for frozen cherries, mango or mixed tropical fruit.
• Replace spinach with kale or frozen cauliflower for a creamier texture.
• Use cottage cheese instead of some of the Greek yogurt for an extra protein boost.
• Add a tablespoon of oats if you need a little more energy before exercise.
• For a dairy-free version, use an unsweetened high-protein soy yogurt and a dairy-free kefir alternative containing live cultures.