Mixed Salad Greens (100 G) and Dutch Green Smoothie (100 Ml)

Make the smoothie mostly non-starchy greens, cucumber, and unsweetened liquid; avoid juice, sweetened yogurt, syrups, and large portions of fruit.

Add protein and fat to the smoothie or meal, such as plain Greek yogurt, silken tofu, avocado, or nut butter with no added sugar.

Include soluble fiber such as chia seeds, ground flaxseed, or psyllium, and allow a few minutes for it to thicken before drinking.

Have the smoothie alongside a protein-focused meal or snack rather than on an empty stomach; options include eggs, edamame, or a small handful of nuts.

Drink it slowly and keep the serving moderate; blending can make it easy to consume a larger amount quickly.

Take a 10–20 minute easy walk after eating, if appropriate for you, to help reduce the post-meal rise.