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If something is made of mostly fruit it must be healthy, right? Oh, if it were only that easy. It’s hard to believe that something you slurp through a straw could possibly be a belly buster, but some smoothie’s nutrition facts can even give the most indulgent desserts a fun for their money. More often than not, these drinks are packed with sugar and fail to fill you up—so it’s easy to add 300 calories to your day if you don’t adjust your eating to compensate. The smartest smoothies are meal replacements that feature the nutrient balance you need to keep your energy up and help you feel fuller longer, says Tara Gidus, RD, a spokesperson for Jamba Juice, which just launched Fit ‘n Fruitful, a new line of meal replacement smoothies. “A smoothie should contain fiber, protein, and at least a couple servings of real fruit,” says Gidus, who is also nutritionist to the Orlando Magic. To help you blend your own healthy, hearty smoothies at home, Gidus shared a few of her favorites. Each packs at least 2 servings of fruit—or veggies—and packs plenty of protein and fiber so your smoothie doesn’t turn into an opportunity to overeat.

Chocolate PB Smoothie

You read that right—we said chocolate. This tasty recipe uses PB2, a powdered peanut butter that boasts 85% fewer calories from fat. The rich, roasted flavor helps mask the fiber-packed spinach, which can blend well into almost any smoothie without making it bitter, says Gidus.

Blend:
1 banana
2 tablespoons PB2 (Powdered peanut butter) or 1 tablespoon natural peanut butter
1 tablespoon cocoa powder
1 scoop chocolate protein powder
1 cup fresh spinach
1 tablespoon Chia seeds
1/2 cup non-fat milk
1/2 cup ice
Optional: 2 teaspoons honey or agave nectar

Citrus Smoothie

This frosty fruit drink is like spring sunshine in a glass.

Blend:
1 orange, peeled
1 banana
1/2 cup grapefruit juice
1 tablespoon lemon juice
1 tablespoon honey
6 oz vanilla nonfat greek yogurt
1/2 cup ice
Optional: 1 tablespoon flax seed

Berry Kiwi Smoothie

Do green juices weird you out? Don’t sweat it—this blend doesn’t taste a thing like cut grass. Not only do the mixed berries add a touch of sweetness, they also deliver a high dose of antioxidants. To make this smoothie even more filling, choose raspberries instead of the berry blend. They’re the most fiber-rich berries—one cup contains nearly a third of your daily-recommended intake of dietary fiber.

Blend:
1 kiwi, peeled
1 cup fresh kale or spinach
1 cup frozen mixed berries
1/2 banana
1/2 cup vanilla soy milk or nonfat milk
1 scoop vanilla protein powder
1 tablespoon wheat germ
Optional: 2 teaspoons honey


Cherry Vanilla Smoothie

Tart cherries and Greek yogurt give this smoothie a serious punch. Adding powder to the naturally protein-rich Greek yogurt makes it perfect for post-workout recovery.

Blend:
1 cup frozen cherries
6 oz vanilla nonfat Greek yogurt
4 oz 100% pomegranate juice
1 scoop vanilla protein powder
1 tablespoon flax seeds
1/2 cup ice

Island Smoothie

Gear up for warmer weather with a taste of the tropics. Ginger adds an extra zing to this sweet sipper.

Blend:
1/2 cup pineapple juice
1/2 cup coconut water
1/2 cup chopped fresh or frozen mango
1 banana
1 tablespoon shredded coconut
1/4 teaspoon minced ginger
1 scoop protein powder
1/2 cup ice cubes
Optional: 1 tablespoon wheat germ