One of the simplest and easiest made-at-home meals you can whip up is a smoothie. Now, not all smoothies are the same. Shakes with ice cream and loads of sugar aren’t smart. But blended drinks made with low sugar and high protein can help dieters curb their appetites and get their daily nutrients. Below are some smoothie recipes that I (and others at my gym use) to stay full and restore muscles after a tough workout. The recipes were designed by Randy Webb, owner of Futur/Fit in Chattanooga. You can add ground flax seed to any recipe for a shot of fiber.

Chocolate Peanut Butter Protein Smoothie

1 cup crushed ice

4 ounces water

4 ounces skim or almond milk

1 scoop whey chocolate protein powder

2 tablespoons organic peanut butter

1⁄2 packet Stevia, an all-natural sugar substitute

Blueberry Coconut Smoothie

1 cup crushed ice

4 ounces water

4 ounces skim or almond milk

1 cup frozen blueberries

I cup strawberry whey protein

2 tablespoons shredded unsulfered coconut

1⁄2 packet Stevia, an all-natural sugar substitute

Orange Smoothie

1 cup crushed ice

4 ounces water

4 ounces orange juice

1 scoop vanilla protein

1 raw egg