Breakfast Smoothie Without The Sugar Bomb

Breakfast Smoothie Without The Sugar Bomb

We have all heard or been told many a time that breakfast is the most important meal of the day, it sets the tone. Well personally, that tone gets set at around 12:00-13:00 and that is due to intermittent fasting. But, I still have days where I wake up and the first thing that comes to mind is COFFEE and FOOD!

Smoothies are a great option for breakfast, they are quick, easy and portable. The biggest issue with the typical smoothie though… they are a HUGE SUGAR BOMB. Yes, fruits are healthy, yummy and have many benefits, but like everything else in life, only in proportion.

When we eat fruit our bodies break it down into fructose (the carb of fruit and honey) and eventually glycerol (sugar alcohol). Unfortunately what they don’t tell us is that when broken down fructose/glycerol turns into fat a whole lot faster than other carbs.  So, basically, when we consume too much fruit we are bound to store more fat.

Are you catching my drift?

Now, this doesn’t mean that you should no longer have fruit or smoothies. That is NOT what I am getting at. You just have to include other components to help balance it all out.

The Fab Four Method  

As a guide to help get you started, check out Kelly LeVeque’s Fab Four Smoothie Formula. Her Fab Four method keeps your blood sugar levels in check and feeling full for 4-6 hours!

This is no joke! Say, for example, I have a Fab Four Smoothie around 8 A.M. I am not thinking about food until midday, no snacking necessary.


The Formula

The key is adding fat to increase satiety and curb cravings, protein to feel full, fiber for gut health and digestion, and greens for antioxidants, vitamins, and minerals.

Fab Four: fat, protein, fiber, and greens.

  • Protein: 20g minimum
  • Fat: 1 to 2 tablespoons
  • Fiber 10g or 1 to 2 tablespoons
  • Greens: 1 to 2 handfuls
  • Fruit (if any) 1/4 to 1/2 cup

Preparing the Smoothie

Simply choose one from each. Easy, right ?!

Protein (min 20g)

  • Chocolate protein
  • Vanilla protein
  • Plain protein powder
  • Collagen protein powder

Fat (1 to 2 tbsp)

  • MCT oil
  • Coconut oil
  • Avocado
  • Nut Butters (almond butter, peanut butter, cashew butter)
  • Nuts (raw macadamias, pistachios, pecans)
  • Seeds (hemp hearts, sesame or sunflower seeds

Fiber (1 to 2 tbsp)

  • Chia seeds
  • Raw fiber powder
  • Flaxseed Meal or whole
  • Acacia fiber

Greens (1 to 2 handfuls or 1 to 2 tablespoons if powder)

  • Greens powder
  • Spinach
  • Kale
  • Mixed greens

Liquid (no added sugar): 

  • Almond milk
  • Coconut milk
  • Herbal tea (green, mint, ginger)

Other (optional)

  • Fruit (berries or half of a banana)
  • Lemon and lime
  • Matcha Powder

Smoothie Recipe

This recipe from Kelly LeVeque has been my favorite lately!

Blueberry Muffin

Fab Four Smoothie Recipe by Kelly LeVeque 

Servings 1 Smoothie
Author Kelly LeVeque


  • 1 Serving Vanilla Protein Powder
  • 2 tbsp Nut Butter (your choicce)
  • 1-2 tbsp Flaxseed or Chia (or 1 Serving Raw Fiber Powder)
  • 1/4 Cup Blueberries
  • 2 Cup Nut Milk (no sugar added)


  1. Blend to the consistency of your choice and enjoy! 


What I use:

  • Salted Caramel Protein (30g)
  • Almond Butter (1 tbsp)
  • Flaxseed Meal (2 tbsp)
  • Blueberries (1/4 to 1/2 cup)
  • Almond or Coconut milk (1 to 2 cups)
  • Frozen Baby Spinach (1 to 2 handfuls)

 Final Note

The Fab Four method can be integrated into your daily eating habits as a whole, not just for smoothies. If each of your meals throughout the day contains protein, fat, fiber and greens you will feel fuller for longer, reduce the possibility of overeating, and cravings for excessive sugary snacks will be gone.

So, do you like to have smoothies for breakfast? Are you already embracing the Fab Four Method? Ide love to hear from you!



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