Blueberry Smoothie (1 Cup)

Use a smaller serving and sip it slowly rather than drinking it quickly.

Make the smoothie with unsweetened plain Greek yogurt or unsweetened soy milk instead of juice, sweetened yogurt, or flavored milk.

Add protein and fiber, such as chia seeds, ground flaxseed, or natural peanut/almond butter with no added sugar.

Use mostly whole blueberries and limit higher-sugar add-ins; avoid honey, syrups, dates, fruit juice, and sweetened protein powders.

Have the smoothie alongside a protein-rich food such as eggs or plain cottage cheese rather than on an empty stomach.

Take a 10–20 minute easy walk after drinking it, if this is safe and practical for you.