Created by potrace 1.15, written by Peter Selinger 2001-2017

 Download your free e-book "8 ways to kickstart your food freedom now"

Ready to leave
food rules behind?

It's time to come home to you.

Ditch Diet Culture

Grab your free ebook Download! 

Schedule Your Free Consultation

Learn about Coaching Services


I offer a free, 45 minute consultation for people ready to overcome challenges related to chronic dieting, body image, and weight. Schedule a call to see if my coaching services are right for you to reach your goals.

A Breakfast Smoothie- Delicious, Energizing, and Nourishing

A Breakfast Smoothie Laura Guilmain

I love starting my day with a breakfast smoothie. Unfortunately, all breakfast smoothies are not equal. There’s nothing worse than having too many carbs at breakfast (even nutrient-dense carbs like fruits) and ending up with an energy crash and hunger an hour after eating.

I place a strong emphasis on crafting a breakfast smoothie that has a portion of carbohydrate, protein, and fat for a well-balanced drink that’s light yet filling- without slowing down digestion. A well-designed breakfast smoothie will start you off for a day filled with energy, focus, and ease.

Here’s where my favorite breakfast smoothie comes in. Not only is it tasty, but it’s packed with fiber and protein to keep you sustained all morning long.

I am all about a satisfying morning routine filled with practical, sustainable elements of self-care. Sometimes, one of the most thoughtful ways to start your day is by eliminating spending too much time in the kitchen if your day is off to a lively start. That’s where a breakfast smoothie shines!

You may be wondering if it’s okay to drink just a breakfast smoothie to start your day?

The clients I work with regularly question if it’s too many carbs.

That’s your choice. Do you enjoy smoothies? Check-in with your mood, energy levels, digestion, and focus after starting your day with smoothies. I’ve had some terrible smoothies in my life- some that cause a sugar crash and others that are so bland, you’d think I’d had enough for a lifetime.

For me, a breakfast smoothie that has carbs, protein, and fat leads to hours of energy and focus afterward. I love them!

I enjoy simple recipes that are tasty and doable in the midst of a full workweek. Smoothies fit these criteria, so I’ve experimented with a lot of recipes over the years.

Here’s a combination of ingredients in a breakfast smoothie that wins every time:


Bananas are loaded with potassium and flavor, offering nutrient-dense deliciousness to a breakfast smoothie. I don’t worry about purchasing organic bananas because they’re not on the Dirty Dozen list. Frozen bananas work best and decrease the number of ice cubes you need to create an excellent smoothie consistency while boosting flavor- see my tip below.

Rolled oats

Oats boost the fiber amount, while also contributing to the nutritional profile. Adding oats in creates a thicker texture.

Protein Powder

Protein helps us feel energized, strong, satisfied, nourished, and grounded. It supplies amino acid building blocks for the nervous system that keeps us active, alert, and moving.

Chia Seeds

Adding chia seeds to your smoothie will give you a boost of omega-3 fatty acids.

Medjool Date

Dates are an excellent natural sweetener high in antioxidants- be sure to remove the pit (if not already pitted) before popping into the blender.

Almond Butter

Almond butter enhances the richness and adds a portion of healthy fats to the smoothie.


Cinnamon adds a burst of spice that adds warmth, natural sweetness, and depth of flavor to your smoothie. It can be more challenging for me to drink smoothies in the winter because I gravitate to warming foods that time of year, but the addition of cinnamon brings that coziness and warmth I need in the winter especially.

Non-Dairy Milk

I don’t tolerate cow’s milk protein, so I always use dairy-free milk options, with unsweetened almond milk as my go-to. However, cow’s milk works great if your body tolerates it. Use what dairy/non-dairy option that works best for you. Some alternatives you could try include rice milk, oat milk, and hemp milk. You won’t miss the sugar, so choose the unsweetened variety to reduce the sugar content.

Ice cubes

I usually add about a half of a cup for that perfect “milkshake” like consistency. You won’t need to rely on as much ice if you use a frozen banana.

Optional: Spinach

I love adding a cup of frozen or fresh baby spinach to smoothies. You won’t notice the taste, and you get in a portion of green veggies so easily- boosting your micronutrient intake.

Optional: Almonds

If you find the recipe satisfying without adding almonds, that’s great. For me, I always feel more satisfied and sustained if I chew my food. It may seem silly at first thought, but digestion begins in our mouths. We have enzymes in our saliva that start the digestion process. Furthermore, the act of chewing sends a powerful message to our bodies and contributes to the cephalic phase digestive response (CPDR).

CDPR is mediated by a variety of sensory stimuli including the sight, smell, and taste of food, which results in acid secretion in the stomach. I find if I drink my smoothie too quickly, I am not satisfied. By adding some slivered or chopped almonds to my smoothie, I chew it as I drink it, which aids in this process and my overall satisfaction and mindful enjoyment of the meal.

A Couple Tips to Make a Perfect Breakfast Smoothie:

  1. Add liquids to the blender first.

    The blades can move easily in the blender by adding the liquids first, which is essential for a perfectly creamy smoothie.

  2. Use frozen bananas.

    Using frozen bananas lends an extra creaminess to the smoothie and decreases the amount of ice needed, avoiding a watered-down taste. I also love never wasting bananas because I peel, chop and freeze extra-ripe bananas and toss them into a bag in the freezer.

    clock clock icon cutlery cutlery icon flag flag icon folder folder icon instagram instagram icon pinterest pinterest icon facebook facebook icon print print icon squares squares icon heart heart icon heart solid heart solid icon
    A Breakfast Smoothie Laura Guilmain

    A Breakfast Smoothie- Delicious, Energizing, and Nourishing

    • Author: Laura Guilmain
    • Prep Time: 5
    • Total Time: 5
    • Yield: 1 serving 1x
    • Category: smoothie
    • Method: blend
    • Cuisine: American


    A tasty and energizing creamy smoothie to start your day feeling your best!



    1 serving of protein powder of choice

    1/2 frozen banana

    1 tbsp rolled oats

    1 tbsp chia seeds

    1 tbsp almond butter

    1 Medjool date

    1 tsp cinnamon

    1 cup of almond milk or milk of choice

    1 cup of spinach (optional)

    1/2 cup ice

    1/2 cup of water, more if needed for blending to desired consistency

    To serve:

    1 tbsp almonds, slivered or chopped


    Place milk, water, and spinach in the blender first, followed by the rest of the ingredients, with the frozen banana and ice cubes on top. This order helps all the ingredients blend smoothly.

    Blend all ingredients in a high-powered blender until smooth- about 60-90 seconds.

I hope you love this recipe as much as I do. Check-in during the meal and a couple of hours later to be sure this breakfast option starts you off with a good amount of energy, satisfaction, and overall feeling of nourishment. With a bit of experimentation, you can find a variation you love for a breakfast smoothie. Varying one ingredient gives you a whole new smoothie on your roster!


Let me know what you think of the smoothie! Follow me on Instagram and send me a DM. I’d love to hear from you!


Looking for another great recipe to start your day? Give this applesauce a try!


To your health!



"Laura is extremely knowledgeable in many areas. Her natural talent to communicate with people helps them be the best version of themselves. Although her site states she focuses on food, nutrition, and people’s relationships with these things, which she is extremely talented at Laura has much more to offer. I have worked with many people in the past and Laura has been the first one to help me make this much change in my life! She's a business mentor and consultant, a communication specialist, and is helping me to be a better person overall. She's helped me face some very traumatic parts of my past, along with many other obstacles that have held me back, allowing me to finally become the person I have always wanted to be! Laura continues to believe in me and see my successes, even when I initially can’t. She patiently provides me the guidance to continue making progress and finding new beliefs in a solid but compassionate, nonjudgmental, supportive way. I don’t think there is anyone who wouldn't benefit from working with her!"

"Some people were born to help others and to create a better world, Laura is one of those people!"

Client success


"I began working with Laura after frustration with a health condition inspired me to make lifestyle changes around food, exercise, and mindset. I was looking for the answer to my problem and became overwhelmed by all the information out there. I struggled with taking action and accountability. From the first coaching session, I was comfortable telling Laura about my struggles and fears. She listened and reassured me that I could find freedom and live a happy and healthy life based off of my choices. Then she showed me the way. I found so much power within me from working with her. I learned how to create goals I could reach and each success led me to take the next step. Today, I am healthy and happy. There are a lot of paths to healthy living, but I know my success and excitement for the future would not have happened without working with Laura!"

"She listened and reassured me that I could find freedom..." 

Client success


"Laura has been an incredible source of compassion and guidance. I started working with her during a difficult time- I was feeling overcome with guilt around my choices and how they were effecting my health. I felt an instant connection with Laura. She created a safe and caring environment so I felt at ease honestly sharing personal details of my life. Laura was empathetic and offered practical support on how to address different health situations step-by-step. She provided many tools that I continue to use each and every day. Laura taught me the path to healing myself by facing my fears and being intentional with my choices."

"She created a safe and caring environment so I felt at ease honestly sharing personal details of my life."

Client success


"Choices can be frustrating and confusing- and now I know they can also be rewarding. Laura taught me how to choose differently. To become aware of my thoughts, how to choose them intentionally, and learn how my thoughts create my feelings. I used to feel so powerless- now I understand myself and my actions so much better. I am grateful I chose to invest in myself by working with Laura. It has changed every aspect of my life for the better. I figured out practical, daily self-love, even when the opposite used to come more naturally. I know the power of my yes and no and I finally choose what I want for my life rather than staying in fear of change." 

"Working with Laura showed me the strength of my choices."

Client success


"Coaching with Laura was like finally taking a complete exhale. I was so wound up- scared and confused about my chronic health conditions and how to make lifestyle changes, as well as anxious about an upcoming surgery. Now I tell everyone about how beneficial our sessions were. Laura helped me see what was possible. From there, I settled in and learned how to believe in myself. I made changes that are doable to this day without feeling deprived. Are there days I don't want to follow through? Sure, but with the skills Laura taught me, I know how to work through discomfort and move forward in support of my goals. Discovering my strong why is a huge motivator. Laura changed my life by helping me create a lifestyle I enjoy. I feel great." 

"Laura helped me see what was possible."

Client success


"In the past year, my body has changed so much-both in form and function- thanks to this life-changing, life-extending med for cystic fibrosis...As a result, I've struggled hard with body image...But I don't want to be someone who chooses appearance over health. And I know that every ounce of work I put into challenging self-defeating thoughts is only going to help me age gracefully. I want to move joyfully as long as my body will allow. And I'm lucky enough to know this amazing woman...If you want guidance on how to reframe your thoughts and develop love and understanding exactly as you are, Laura is a resource. I don't think there's anything more worth paying love and attention to than our continued health. I eat well and exercise. It's time for that to be enough." 

"If you want guidance on how to reframe your thoughts and develop love and understanding exactly as you are, Laura is a resource."

Client success


"From the moment I learned how Laura works with people to improve self-image, compassion, health, & joy of life,  I was so open to the process- embracing it all. It was energizing, comforting, & freeing. Despite years of therapy & my healthcare profession, I never heard wellbeing & the process of generating desired results explained & offered in a way that was compassionate & approachable. It just made sense. I was put at ease even though I knew it would be deep work. She brings levity & possibility to the sessions. I trust we are going deep, & during that process, she'll hold non-judgmental space for everything that comes up. Since she shows you how to release judgement & shame, I'm encouraged to move forward to take action. Working with Laura is a process filled with hope & results." 

"Nothing has touched my heart like this."

Client success


"Laura has helped me completely change the way I show up to social situations. I no longer see them as roadblocks to my healthy lifestyle- they are a part of a healthy lifestyle. She taught me to have my own back every single time so I make choices that are consistent with what matters most to me.

She helped me celebrate trial and error- learning along the way- and seeing all the things I loved about connecting with others besides the food and drinks. Her mindset and breathwork techniques helped transform my social anxiety. Now, I enjoy socializing more and feel stronger with every social situation I have. What used to be triggers are now opportunities for me to practice new skills. And I'm getting better every time. Life always seems easier after calls with Laura! And I'm strengthening my own inner voice to offer that same support."

"Life always seems easier after calls with Laura!"

Client success

When customizing your design, paste the embed code for your one-of-a-kind Interact quiz here!

What is your bridal style?


© 2021 Laura Guilmain. All Rights Reserved. Showit Template by With Grace and Gold. Photography by Carrie Cox and Annie Senechal

Terms & conditions