Blood Sugar Balance Recipe: Blueberry Smoothie

The Ultimate Blood Sugar Balancing Smoothie: A Nutritionist-Approved Recipe for Hormone Balance and Weight Loss

If you’re tired of energy crashes, mid-morning cravings, and feeling sluggish by lunchtime, your breakfast could be to blame.

Starting your day with a balanced smoothie is a game-changer for blood sugar control, energy levels, cravings and hormone balance. Many smoothies contain too much sugar and not enough protein and healthy fats to keep cravings at bay.

Whether you have PCOS, hypothyroidism, perimenopause symptoms, or are trying to lose weight, this smoothie will keep you full, fuelled, and feeling your best.

If you are struggling with cravings scroll down to get my Free 5-Day Crush Cravings Meal Plan.

Let’s talk about why this blood sugar balancing recipe works and how you can make it in just a few minutes!

Why This Smoothie Helps Balance Blood Sugar and Reduce Cravings

When it comes to steady energy and avoiding cravings, the key is balancing macronutrients—that means protein, healthy fats, fibre, and slow-digesting carbs all working together.

This smoothie recipe:

✔ Slows down sugar absorption to prevent energy crashes.

✔ Keeps you full for longer so you’re not reaching for snacks an hour later.

✔ Supports hormone balance with nutrients that help regulate insulin and hunger hormones.

Blood Sugar Balancing Smoothie Recipe

Ingredients:

• ½ banana – Adds natural sweetness and fibre without spiking blood sugar. Choose a just-ripe banana rather than an overripe one.

• ½ cup mixed berries – Low in sugar and packed with antioxidants to fight inflammation.

• 1 tbsp chia seeds – Full of fibre and omega-3s, which help slow digestion and keep you fuller for longer.

• 1 tbsp almond butter – Provides healthy fats and protein to stabilise blood sugar.

• 1 cup unsweetened almond milk (or any preferred milk) – A low-carb, dairy-free option that adds creaminess without extra sugar.

• 1 tsp cinnamon – Helps improve insulin sensitivity and adds a warming flavour. Choose Ceylon cinnamon for the best benefits.

• ½ cup baby spinach – A nutrient powerhouse with iron, magnesium, and fibre—without affecting the taste.

• 1 scoop protein powder – Boosts protein intake, keeping you full and supporting muscle recovery.

How to Make this Smoothie:

1. Add all ingredients to a blender.

2. Blend on high until smooth. Add more almond milk if needed for your desired consistency.

3. Pour into a glass and enjoy immediately!

Why This Smoothie is a Perfect Breakfast Choice

Keeps Blood Sugar Stable

The combination of protein, fibre, and healthy fats slows down the release of sugar into your bloodstream, preventing cravings, spikes and crashes.

Packed with Healthy Fats

Almond butter and chia seeds provide essential fats that help regulate hormones and keep cravings in check.

Full of Antioxidants

Berries and spinach are rich in antioxidants that help fight inflammation—a key issue in PCOS, perimenopause, and weight gain.

Supports Metabolism & Hormone Balance

Cinnamon is great for insulin sensitivity, while protein helps boost metabolism and reduce hunger throughout the morning.

Make it Your Own

Want to mix things up? Try these easy swaps:

• Swap banana for ½ an avocado for extra creaminess with fewer carbs.

• Use Greek yoghurt instead of protein powder for a natural protein boost.

• Add flaxseeds instead of chia seeds for more hormone-balancing omega-3s.

• Throw in a few cacao nibs for a chocolatey twist without added sugar.

Are you struggling with cravings and constant hunger? My FREE 5-Day Crush Cravings meal plan is designed for you!

You’re not alone! The good news is, balancing your blood sugar can help reduce cravings, boost energy, and keep you feeling fuller for longer.

Take the first step with my FREE nutritionist approved 5-Day Crush Cravings Meal Plan – designed to keep you satisfied while enjoying delicious, nutrient-dense meals. 

It includes:

✔️ Easy, balanced breakfasts to start your day right

✔️ Simple, satisfying lunches & dinners packed with protein and fibre

✔️ Delicious 30-minute one-pan dinners for stress-free, healthy meals

✔️ Over 100g of protein daily to support metabolism and muscle health

✔️ Tasty, high-fibre snacks to keep cravings at bay

✔️ No calorie counting or restrictive diets – just real, nourishing food

Download your free meal plan now and start feeling in control of your food choices!

Get your FREE nutritionist approved 5-Day Crush Cravings Meal Plan Here →

Online Nutrition Advice for Female Intimate Health & Hormones

If you’re struggling with hormonal weight gain, PCOS symptoms, or perimenopause cravings, balancing blood sugar is key. Check out my other blood sugar balancing recipes here.

As a BANT registered nutritionist and health coach, I specialise in helping women struggling with female intimate health, PCOS or perimenopause symptoms balance their hormones and lose weight naturally—without restrictive diets or calorie counting. I work with women locally in Manchester, and online across the UK and Europe.

Through my 60-Day Be Balanced Personalised Nutrition Programmes, I’ll guide you in making simple, sustainable nutrition changes that work for your lifestyle.

Want personalised support? Book a FREE 30-minute consultation today and take the first step towards feeling your best.

DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.