Avocado Spinach Hemp Seed Smoothie
Prep
5 mins
Total
5 mins
Serves
1
Calories
390 kcal
Why This Works for Intermittent Fasting
This smoothie is designed to be your first meal after a fast — dense enough to satisfy, slow-digesting enough to keep you full for 4–6 hours, and low-glycaemic enough not to spike insulin and send you back to hunger within an hour. Avocado and hemp seeds provide healthy fats and complete plant protein, while spinach adds micronutrients without any sugar load. There…
May 27, 2026
Avocado Spinach Hemp Seed Smoothie
Why This Works for Intermittent Fasting
This smoothie is designed to be your first meal after a fast — dense enough to satisfy, slow-digesting enough to keep you full for 4–6 hours, and low-glycaemic enough not to spike insulin and send you back to hunger within an hour. Avocado and hemp seeds provide healthy fats and complete plant protein, while spinach adds micronutrients without any sugar load. There is no fruit, no sweetener, and no starch — just real food that supports your fasting window rather than undermining it. For more on what to eat when breaking a fast, see How to break a fast the right way.
Ingredients
- 1 small ripe avocado (about 150g flesh)
- 1 large handful of fresh spinach (about 30g)
- 3 tablespoons hemp seeds (30g)
- 250ml full-fat coconut milk (unsweetened)
- 1 tablespoon MCT oil or coconut oil
- 120ml cold water (adjust to texture preference)
- Pinch of sea salt
- ½ teaspoon vanilla extract (unsweetened)
- Optional: 1 serving (25g) unflavoured or vanilla whey or collagen protein powder
- Optional: 3–5 drops liquid stevia or monk fruit sweetener
Instructions
- Prep the avocado. Halve, stone, and scoop the flesh directly into the blender.
- Add all ingredients. Add the spinach, hemp seeds, coconut milk, MCT oil, cold water, sea salt, and vanilla extract to the blender. Add protein powder and sweetener if using.
- Blend on high for 45–60 seconds until completely smooth and creamy. Scrape down the sides halfway through if needed.
- Adjust texture. If too thick, add water 30ml at a time and blend briefly. If you prefer it colder, blend in 3–4 ice cubes.
- Taste and adjust. Add a few drops of stevia if you want a touch of sweetness, or a pinch more salt to enhance flavour.
- Serve immediately for the best texture — avocado smoothies oxidise quickly if left to stand.
Nutrition Per Serving
| Nutrient | Amount |
|---|---|
| Calories | ~390 kcal |
| Protein | ~12g (18g with protein powder) |
| Fat | ~34g |
| Net Carbs | ~5g |
| Fibre | ~9g |
Values are approximate and will vary based on specific ingredients and whether protein powder is added.
Fasting Compatibility
| Protocol | Compatible? | Notes |
|---|---|---|
| 16:8 | ✅ Yes | Ideal as a first meal to break an overnight fast |
| 18:6 | ✅ Yes | Works as the first meal in a 6-hour eating window |
| OMAD | ✅ With additions | Add protein powder and increase portions for a full OMAD meal |
| 5:2 (fast days) | ⚠️ Not recommended | Too calorie-dense for a restricted 500-calorie fast day |
| 20:4 / Warrior Diet | ✅ Yes | Good opening meal before a larger dinner |
This smoothie is particularly well suited to breaking a 16–18 hour overnight fast. The combination of avocado fat, hemp protein, and coconut milk provides a sustained energy release without the insulin spike that fruit smoothies cause. The MCT oil adds a fast-acting ketone source that maintains mental clarity as you transition from fasted to fed state.
For the complete guide, get Intermittent Fasting in Practice on Amazon — and claim 3 months free on our fasting app at fastinginpractice.com/redeem.
Nutritional information is approximate. Consult a healthcare professional for personalised dietary advice.
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Intermittent Fasting in Practice
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