Building Nutrient-Dense Smoothies
Use 1 or 2 scoops of protein powder to fuel your muscles. Choose whey, casein, egg, pea, hemp, brown rice, or soy protein in any flavor you like (most types come in vanilla, chocolate, or strawberry). After blending the liquid ingredients, open the blender and pour in 1 or 2 scoops depending on your needs. Women should aim to get 46 grams per day while men should opt for 56 grams. If you follow a plant-based diet, stick to pea, hemp, brown rice, and soy protein powders.
Fuel your brain and stay fuller longer by including nuts. Stock up on almonds, cashews, peanuts, walnuts, or pecans to add some healthy fats to your liquid meals. For every 16 fluid ounces (470 mL) of liquid in the smoothie, use 1/8-1/4 cup (16-32 g) of nuts. If you like an extra nutty flavor, feel free to add a few more! Nuts are calorically dense, so adding them to smoothies is a great way to ensure you're getting enough calories every day. Soaking the nuts for at least 6 hours (or overnight) before you add them to the smoothie will increase the creamy factor!
Heal your gut biome and ease inflammation with leafy green veggies. Always keep some fresh leafy greens in your refrigerator to add to smoothies or whatever pureed foods you're preparing. You don't even have to cook the greens—just toss the kale, spinach, collards, celery, arugula, or parsley right into your blender with the other ingredients. Note that leafy-green smoothies aren't the best idea if you have diarrhea because all the insoluble fiber may upset your stomach and increase whatever symptoms you already have. Green smoothies are especially helpful if you have colitis, IBD, or Crohn's disease because the anti-inflammatory nutrients will help ease flare-ups so they're shorter and less frequent.Tip: Consider making bone broth and freezing it into ice cubes to add to your green smoothies. Just 8 fluid ounces (240 mL) of broth is packed with 6 to 12 grams of protein!
Add 1-2 tbsp (15-30 g) of chia seeds for a boost of omega-3s. For every 8 fluid ounces (240 mL) of liquid in your smoothie, add 1-2 tbsp (15-30 g) of chia seeds. These tiny superfood seeds are packed with omega 3 fatty acids, protein, fiber, and a slew of vitamins, minerals, and antioxidants. Let the smoothie sit for a few minutes before drinking it if you want the seeds to be a little more bulbous and soft (kind of like boba but much smaller). Chia seeds absorb lots of water in your stomach, making you feel fuller longer. However, be sure to drink lots of water because they can cause constipation.
Add oatmeal to your fruity smoothies for a thicker consistency and boost of fiber. If you're making a single 16 fl oz (470 mL) smoothie, add 1/4 cup (32 g) of quick-cook or old fashioned oat powder. To make the powder, simply put it in your blender and blend it on high speed for 40 seconds or until it's the consistency of sugar. Then you can add the rest of the ingredients and blend it all together. Oatmeal powder tastes great with any type of fruit or nut-based smoothie!
Bulk up your smoothie by adding cooked rice. Simply add 1/2 cup (125 g) of cooked white rice to your smoothie along with the other ingredients. Use brown or wild rice if you want to add a boost of fiber to your meal to keep you feeling fuller longer. Plus, they’ll add a pleasant, slightly nutty taste! If you have IBD or colitis and are experiencing a flare-up, avoid using brown or wild rice because too much fiber can be hard on your system while it's inflamed.
Sip on pre-made meal replacement drinks. Go to the grocery store or local health food store to find pre-made meal shakes like Ensure, Boost, and Glucerna. Compare the back labels to see how much protein, carbs, fats, vitamins, and minerals are in each one so you can make the best choice for your health goals. Choose sugar-free or low-carb blends if you're trying to decrease your sugar or carb intake. Be wary of added sugars and preservatives in certain blends because these aren’t exactly healthy to ingest (especially if you’ll be drinking a lot of pre-made shakes while you're on your diet). If you have Crohn’s disease, artificial sweeteners like mannitol, sorbitol, and xylitol can make your symptoms worse, so be sure to check the ingredients list on the back. Each shake usually contains between 200-400 calories, which can be a nice snack or a meal depending on your nutrition goals.
Making Delicious Smoothies
Whip up a zesty fruit-medley breakfast smoothie. Place 1 ripe banana, 1 cup (201 g) of frozen mixed berries, 8 fluid ounces (240 mL) of almond milk, 1 tablespoon (15 mL) of coconut oil, and 1-2 tbsp (15-30 g) of chia seeds in your blender. Set it to high speed and blend it for 30 to 60 seconds until it's the perfect, creamy consistency. Add 1 tsp (5 g) of ginger powder or 1/2 tsp (2.5 g) of grated ginger root for a kick of zippy flavor. You can also use hemp, coconut, soy, or cow's milk. Feel free to experiment with different frozen fruits—strawberries, mango, papaya, and pineapple are all healthy, naturally sweet choices that will give you a boost of antioxidants and fiber.
Load up on protein with a velvety PB&J smoothie. Place 8 fluid ounces (240 mL) of unsweetened nut milk or regular milk into your blender along with 1/2 cup (100 g) of frozen berries (strawberries, blueberries, or raspberries), 1 tbsp (14 g) of peanut or almond butter, and 1 level scoop (usually 29 g) of vanilla protein powder (any kind). Blend it on high speed for 30 to 60 seconds until it's nice and creamy. To up the nutrients, add 1 tbsp (14 g) of chia seeds once you're done blending the smoothie and let it sit for a minute until the seeds swell up.
Go nuts for a sweet and nutty pecan smoothie. Put 1 1/2 cups (367 g) of yogurt, 2 large frozen bananas, 1/2 cup (64 g) of chopped pecans, 4 fluid ounces (120 mL) of milk (any kind), 1 tablespoon (15 mL) of honey, and 1 cup (75 g) of ice cubes in your blender. Blend it on high speed for 40 to 60 seconds or until the pecans have been fully broken down and incorporated into the mixture. For an extra dash of flavor, add 1/2 tsp (2.5 g) of cinnamon powder. If you only have unfrozen bananas, add an extra 1/2 cup (38 g) of ice. Feel free to replace the pecans with peanuts, cashews, slivered almonds, or macadamia nuts! It's best to use a high-powered blender so the nuts can fully break down. If you're working with an old blender, soak the nuts in water for 30 minutes before you plan to make the smoothie—just be sure to drain the water away before you dump them in.
Detox your body with a green super-food smoothie. Pour 12 fluid ounces (350 mL) of almond milk into your blender and then add 2 cups of kale leaves (the leaves from 4 to 6 stalks), 1/2 small avocado, 1 frozen banana, 1 tbsp (14 g) of chia seeds, 2 tbsp (28 g) of ground flaxseeds, and 4 tbsp (56 g) of hemp seeds. Blend it on high speed for 30 seconds. Add 1 cup (75 g) of ice cubes and blend it for another 30 seconds or until it's nice and smooth. If you want to add a little tropical flavor to the smoothie, replace half of the almond milk with pineapple juice or coconut water. If you're not into the slightly bitter taste of kale, swap it for spinach, arugula, or spring greens.
Fuel your mind and body with a berry and oat-powder sipper. Pour 1/2 cup (64 g) of rolled oats into your blender and blend it on high speed until it turns into a powder (a grainy flour-like consistency is good). Add 8 fluid ounces (240 mL) of milk, 1 banana, and 14 frozen strawberries and blend it again until all the ingredients are incorporated. Feel free to use any type of berry you like—raspberries, blackberries, and blueberries will all give you a boost of antioxidants and fiber. Add a few drops of honey to sweeten it up if you like.
Satisfy a sweet tooth with a healthy, decadent rice pudding smoothie. Place 1/2 cups (125 g) of cooked white or brown rice into your blender. Add 4 fluid ounces (120 mL) of milk (any kind), 1/4 cup (31 g) of raisins or dried dates, 1/4 tsp (1.4 g) of cinnamon powder, 1/8 tsp (0.7 g) of vanilla extract, and a handful of ice cubes. Blend it on high speed for 30 to 60 seconds until you don't see any solid rice granules left. For an added boost of flavor, add a small pinch of nutmeg. Only use rice that hasn't been flavored with anything like soy sauce, oil, or butter. A little salt is okay because it'll complement the sweetness of the other ingredients.
Make a savory smoothie with chicken breast, sweet potato, and broth. Roast 1/2 of a sweet potato and 1/2 of a white onion in the oven until they're nice and tender. Cut 1 lb (453 g) of cooked chicken (cooked any way) into chunks. Toss these 2 main ingredients into a blender and blend it on high speed for 30 seconds. Then add the following ingredients before blending it for another 30 seconds until it's smooth and drinkable: 8 fluid ounces (240 mL) of chicken bone broth 4 tablespoons (59 mL) of unsweetened coconut milk 1/2 tbsp (7 g) of dried oregano 1/2 tbsp (7 g) of garlic powder Salt and pepper (to taste) You can enjoy this smoothie hot or cold.
Incorporating Semi-Liquid Foods
Fill up on creamy soups made with veggies or meats. Cook the meat or veggies as you normally would and then puree them in a food processor or blender. Add milk, cream, or water as you process it until you have a nice, soupy consistency. If you're okay with some chunks in there, simply chop up the cooked meat into little bits and stir it into the base of the soup. Try this cream of cauliflower and chicken soup:1 head of cauliflower48 fluid ounces (1,400 mL) of chicken broth1 cup (128 g) of white onion (diced)8 fluid ounces (240 mL) of milkShredded cheese (melted into the soup, optional)
Puree vegetables, legumes, or potatoes with water or milk. Steam, boil, or bake the vegetables or potatoes and puree them in a food processor or mash them with a whisk or fork if they're soft enough. For legumes, cook them with a little extra water and then mash them up, adding enough water until they have the consistency of thin, runny hummus. Feel free to add some gravy to those mashed potatoes for extra flavor! If you're worried about getting enough calories, drizzle the veggies with oil or add margarine.
Cook with olive, avocado, and canola oil to increase your calories and healthy fats. If you’re making a soup or pureed veggies, use 1–2 tablespoons (15–30 mL) of oil when you’re cooking to increase the caloric density of the meal. Use it to lubricate the pan while you cook or drizzle it on top of your soup or veggie puree for a savory flavor. Stay away from partially hydrogenated oils like vegetable shortening and margarine because these can increase bad (LDL) cholesterol levels. Coconut oil is another one you can use—just limit it to a maximum of 2 tablespoons (30 mL) because too much saturated fat can raise your cholesterol levels. You can even add 1 tablespoon (15 mL) to smoothies if you like!
Snack on yogurt between meals for a dose of gut-healthy probiotics. Reach for a 6–8 fluid ounces (180–240 mL) cup of yogurt when you're hungry between meals or as a mini-meal of its own. Squeeze some honey into the yogurt for an added dash of sweetness and antioxidants. Probiotics will maintain and grow healthy bacteria in your gut. If you have IBD or ulcerative colitis, note that yogurt may exacerbate any gas, bloating, or diarrhea worse. If you'd like a healthy dessert, stash some yogurt in the freezer to make it a healthier alternative to ice cream. For a thicker, creamier smoothie, add a spoonful of yogurt or use it in place of milk or water.
Satisfy a sweet tooth with ice cream, sorbet, popsicles, or gelatin. Treat yourself with any of these delicious desserts as a snack or after a meal. If you're using a sporadic liquid diet to lose weight, skip the ice cream and stick to sorbet, popsicles, or gelatin because they're much lower in calories and fat. For an extra-decadent treat, whip up a milkshake!
Ensuring a Liquid Diet is Right for You
Visit your doctor to get a checkup and full nutritional blood panel. Talk to your doctor about your medical history to see if a liquid diet is safe for you. Request to have a full blood test done to make sure you’re not low in any essential vitamins and minerals like B12, vitamin K, vitamin D, iron, calcium, folate, phosphorus, magnesium, potassium, and sodium. The blood test is especially important because a liquid diet can be lacking in nutrients if you’re not extra prudent about it. If you're pregnant, nursing, or have type 1 diabetes, you should avoid liquid diets altogether.
See a nutritionist to discuss your health goals and get meal suggestions. If you want to try a liquid diet to lose weight or if you’re planning to do it off-and-on over a longer period of time, let your nutritionist know so they can create an eating plan or meal schedule for you. Tell them what you like, what you don’t like, and what you’re willing to try so they can give you suggestions of satisfying and nutritious liquid meals. Ask your doctor if they can refer you to a registered nutritionist or find nutritionists in your area by doing a simple online search. If you have insurance, make sure to choose a nutritionist in your network so the initial and appointment subsequent appointments are covered.
Plan to do the liquid diet only on occasion or no more 3-4 days a week. A liquid diet is meant to be a short-term diet, so don’t aim to do it for more than 3 to 4 days a week. If it’s something you want to incorporate into your long-term health plan, start slow by doing it 1-2 days a week and working your way up to 3-4 days a week with solid-food days between. That way, you’ll be getting all the nutrients you need while reaping the benefits of a liquid diet. Your doctor or nutritionist can guide you on how to incorporate a liquid-food diet into your long-term health plan. Don’t adopt a liquid diet as a means to drop weight extremely fast because there’s a high risk of becoming malnourished.
Get regular checkups to make sure you're well-nourished. A liquid diet can make you drop pounds too quickly or miss out on certain nutrients, so be sure to check in with your doctor every 2 to 3 weeks if you’re doing it more than 2-3 days a week. Share any changes in your bowel movements or, if you have a chronic gastrointestinal condition, how the diet has affected your symptoms. Plan to see your gastroenterologist every 2 to 3 weeks if you’re using a sporadic liquid diet to manage conditions like Crohn’s disease, ulcerative colitis, or irritable bowel disease.
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