'Zero Belly' Smoothie Recipes for Breakfast, Lunch and Dessert

— -- It's summer and for many of us, that means cooling off with a delicious smoothie.

Smoothies made from fruit juice are essentially liquid sugar that spikes the blood sugar. But smoothies done right can be a secret weapon for weight loss, according to ABC News Nutrition and Wellness Correspondent Dave Zinczenko.

Zinczenko is the author of a new book, "Zero Belly Smoothies," which claims to help you lose weight by drinking smoothies. He points to a unique blend of nutrients that can help flatten your belly, boost your metabolism and heal your digestive system.

For Zinczenko, the recipe for the perfect smoothie is a balance of fiber, healthy fats and protein. He's also a fan of smoothies made with plant-based proteins. Zinczenko shares some of his favorite smoothie recipes for breakfast, lunch and dessert today on "Good Morning America."

Breakfast Smoothies

Kick-start the day right. It's all about that base, Zinczenko says. Choose a non-dairy base like coconut milk, green tea (which has zero calories), or unsweetened almond milk. You save 50 percent of the calories of regular milk with these choices.

Next, add a plant-based protein powder, which not only has fewer calories, but is also a good option for people that suffer from dairy allergies. These vegetarian powders also have belly-filling fiber from oats and flaxseed that will keep you full until lunchtime.

RECIPE: Fresh Off The Oat Smoothie

1/4 cup frozen blueberries

1/3 frozen banana

2 tablespoons rolled oats, cooked

2 teaspoons almonds

1/2 cup unsweetened almond milk

1 scoop plain plant-based protein powder

Water to blend (optional but recommended)

271 calories, 5.4 g fat, 29 g carbs, 5.4 g fiber, 11 g sugar, 29 g protein

RECIPE: Ginger Man Smoothie

1/2 cup frozen strawberries

1/4 frozen banana

1 cup unsweetened almond milk

1 tablespoon fresh ginger, peeled and chopped 1 teaspoon ground axseed

Dash of ground pepper

1 scoop plain plant-based protein powder Water to blend (optional)

264 calories, 5 g fat, 26 g carbs, 6 g fiber, 11 g sugar, 29 g protein

Pre-Workout Smoothie

If you work out in the morning, you need a smoothie that’s packed with the perfect ratio of carbs and protein to build muscle. You can also add more protein with nuts and veggies like kale, which has 3 grams of protein per cup. Another option is almond butter, which has 3.5 grams of protein per tablespoon. Each of the smoothies below has about 30 grams of carbs. The result is the ultimate workout fuel.

RECIPE: Lemon Kale Protein Detox Smoothie

1/2 lemon, peeled and seeded

1/2 frozen banana

1 cup kale

1/2 cup unsweetened almond milk

1 scoop plain plant-based protein powder 3 ice cubes

Water to blend (optional)

254 calories, 7 g fat, 20 g carbs, 5 g fiber, 10 g sugar, 30 g protein

RECIPE: Coco-Nuts Smoothie

1/2 cup unsweetened light coconut milk

1 cup kale

1/2 frozen banana

1 tablespoon unsalted peanut butter

1/2 scoop vanilla plant-based protein powder 1/2 cup ice

273 calories, 11 g fat, 28 g carbs, 5 g fiber, 9 g sugar, 19 g protein

Lunchtime Smoothies

For a smoothie at lunch, choose an option with real fruits and vegetables. Try this one made with sweet potatoes and beets for lunch.

RECIPE: Potato Sweet Smoothie

1/2 cooked sweet potato, cooled, with skin off 1/2 frozen banana

1/2 teaspoon cinnamon

1 cup unsweetened almond milk

1 scoop plain plant-based protein powder

280 calories, 5 g fat, 34 g carbs, 6 g fiber, 14 g sugar, 28 g protein

Smoothies for Dessert

Zinczenko reaches for smoothies with dark chocolate as dessert after dinner. Dark chocolate contains a high percentage of pure cocoa butter, a source of saturated fat called stearic acid that slows digestion.

RECIPE: Chocolate Decadence Smoothie

1/2 banana

1/4 ripe avocado, peeled, pitted, and quartered 1/4 cup black beans

1/2 cup unsweetened almond milk

1/4 cup chocolate plant-based protein powder 6 ice cubes

Water to blend (optional)

300 calories, 9 g fat, 34 g carb, 11 g fiber, 9 g sugar, 25 g protein

RECIPE: Almond Joy Smoothie

1/4 cup blueberries

1 tablespoon unsweetened cocoa powder

2 tablespoons shredded coconut

1 cup unsweetened almond milk

1/4 cup black beans

6 ice cubes

1/4 cup chocolate plant-based protein powder

Water to blend (optional)

294 calories, 11 g fat, 24 g carbs, 10 g fiber, 7 g sugar, 25 g protein