I've been enjoying making my own shakes, so that I know they are nutritious. I use spinach, green tea matcha, vanilla protein powder and a bit of milk. It comes out to around 250 calories, maybe more or less depending on the milk. I have it for breakfast, I meal I can often overindulge in. I use the protein as filling, to keep me feeling full longer. I'm typically hungry 3 hours later.
I also try to eat a salad every day with a lean protein. Combined with controlled portion sizes (or trying
) and exercise, I feel like I am creating a calorie deficit without feeling deprived.