When losing weight is your goal, remember this….consistency, consistency, consistency. A new study shows that thick, lower-calorie protein shakes can actually keep you satisfied for longer than a high-calorie thin shake can.  It’s a double-whammy…a low-calorie option that doesn’t leave you starving 20-minutes later.

Still, designing a healthy smoothie with milkshake-like consistency can be a challenge. Here are 7 delicious add-ons to thicken up your shake for powerful results…

1 Tbsp Sunflower Seeds 

Though sunflower seeds may be little, they add a pleasant texture to your shake. As a bonus, they’re full of B complex vitamins, which are essential for a healthy nervous system.

1/4 Cup Uncooked Rolled Oats

Looking for a hearty, filling shake? Including some uncooked oats will do the trick. Oats will also increase the fiber count without adding a ton of calories. 

1/4 Cup Cooked Garbanzo or Black Beans

Adding garbanzo or black beans is the ultimate smoothie hack because they’re tasteless, but they still add thickness and creaminess, fiber, and protein. 

1/4 Avocado 

Also known as “butter fruit,” the versatile avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). Plus, their texture is smooth which instantly thickens your smoothie.

2 Tbsp Hemp or Ground Flax Seeds 

The subtle nutty taste of hemp and flax seeds contain a balanced amount of heart-healthy omega 3’s and omega 6’s…which make them an exceptional addition to any shake!

1 Tbsp Chia Seeds

Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as seeds. And, they’re naturally gluten-free. But despite their small size, they’re loaded with fiber, protein, Omege-3 fatty acids. Plus, they expand in water to make your shake more substantial!

3 oz Silken Tofu

Not only will tofu boost the amount of protein, but it also gives your shake a velvet texture. Even better, it is tasteless when mixed with the rest of the ingredients in your shake. 

1 Tbsp Plain Almond Butter

Just a spoonful of plain almond butter (I use Justin’s) and you’ll fill up with healthy Omega-3s, AND punch in some extra protein to your blend!

1/2 Cup Plain Greek Yogurt

Greek yogurt is the ultimate protein shake thickener….and, it’s delicious creamy texture gives you 10% of your daily calcium needs.

2 Tbsp Coconut Powder

With a slight coconut taste, this gluten-free powder has 5 grams of fiber while amplifying its taste.