Veggie Blog

The number of the weight scale is caused from what you eat. The food you eat is the things to make you fat or thin. You have to consider in what you eat first before thinking to be on diet because if you don’t realize the pattern of what you eat is right or wrong, we will just continue doing the wrong diet or even you try to exercise, it will not help.

Stop all these behaviors if you eat unhealthy food, wrong type of calories per meal and eating meal in the wrong pattern each day. For instance, eating breakfast at 10am, lunch at 3pm, dinner at 9pm and the meal before sleep at 1am in the morning, your body is working like an engine, they set the time to work if you don’t eat food in the right time, your body will not work on burning the calories you eat and store it to be fat instead. If you realize that your behavior is similar to those things, you have to stop it right now.

I agree that exercising is very important tool to lose weight but exercising will mean nothing if you don’t change your eating behavior. Don’t worry too much on the number of the scale when you start dieting. At first, it might seem like you don’t lose any pounds but you have to wait for a little while. For better result, you better set the time like when you achieve dieting in first month, put yourself on the scale to see the improvement. Don’t make the unimportant information interfere your attempt.

The featured image above is an AI-generated illustration, not a photo from any of the festivals below.

Vegetarian and vegan festivals offer more than a plate of plant-based food. Some bring together chefs, food trucks, local makers and speakers; others are sacred cultural celebrations where eating vegetarian is part of a religious tradition. From Thailand’s spectacular Phuket Vegetarian Festival to vegan food fairs in Europe, North America and Australia, there are plenty of ways to discover plant-based food while traveling.

A note about timing: This guide deliberately shows months, not exact festival dates. The months reflect recently documented editions of established celebrations and events. They are not a guarantee that a festival will happen in the same month in every future year. Lunar-calendar celebrations, venue schedules and organizer plans can change. Always verify the current event with its organizer or local tourism authority before booking travel.

Vegetarian and vegan festivals by month

This is a planning guide, not a live event schedule. Month listings refer to the latest verified editions, and some events may change month, scale, format or location.

1. Phuket Vegetarian Festival, Thailand — September or October

Best for: Cultural traditions, Thai-Chinese vegetarian food and spectacular street celebrations.

The Phuket Vegetarian Festival is one of the most recognizable vegetarian celebrations in the world. It centers on the Nine Emperor Gods and the observances of Phuket’s Thai-Chinese community. Devotees visit Chinese shrines, take part in religious ceremonies, and follow dietary and behavioral restrictions as part of spiritual purification.

Food stalls around Phuket Town become a major attraction for visitors. Look for yellow flags and signs advertising jay (je) dishes. Depending on the stall, you may find tofu, mushrooms, stir-fried noodles, rice dishes, vegetable curries and sweets. These dishes are closely tied to the festival’s tradition rather than simply being modern vegan menu items.

The festival can involve firecrackers, large processions and intense spiritual practices, including some body-piercing rituals. Treat these as religious observances, not entertainment staged for tourists. Follow shrine guidance, ask before photographing worshippers and be considerate of crowds.

When to check: September or October; the celebration follows the Chinese lunar calendar, so the exact timing shifts. See the Tourism Authority of Thailand’s festival overview for cultural context.

2. Pattaya Vegetarian Festival, Thailand — September or October

Best for: Vegetarian street food near Thailand’s eastern seaboard and local Chinese-Thai traditions.

Pattaya and the nearby Naklua area hold gin jay vegetarian celebrations associated with the same wider seasonal observance. Local Chinese shrines and community organizations can host ceremonies, while restaurants and food vendors offer special vegetarian dishes.

This is particularly useful for travelers who are already visiting Pattaya and want to explore Thai vegetarian food without taking a separate trip to Phuket. Watch for yellow jay flags outside food stalls and ask what is in each dish. Options might include tofu, mushrooms, fried vegetables, rice and meat substitutes.

Pattaya’s program is local, and reports about the specific shrine schedule can differ. Do not assume the Phuket and Pattaya ceremonies have identical dates, routes or venues. Check local organizers and official tourism announcements before traveling for a particular procession.

When to check: September or October, depending on the lunar calendar.

3. Nine Emperor Gods Festival, Penang, Malaysia — September or October

Best for: Traditional vegetarian hawker food and meaningful cultural experiences.

In Penang, the Nine Emperor Gods Festival is observed at Taoist temples with prayer, processions and vegetarian eating. Across the state, participating stalls and food vendors may prepare vegetarian noodles, rice plates, tofu dishes and traditional snacks. Yellow flags often help visitors identify participating stalls.

Penang’s food heritage makes this a particularly interesting destination for visitors who love to explore local cuisine. Try vegetarian versions of regional dishes and ask about sauces or broth ingredients if you follow a strict vegan diet. What is considered vegetarian within a ritual context may not match every diner’s personal definition or allergy requirements.

Temples, ceremonies and processions deserve the same respect you would bring to any religious gathering. Dress appropriately, keep entrances clear and follow rules about photography. For current event information, use Penang Global Tourism and relevant temples.

When to check: September or October; the lunar calendar determines the timing.

4. National Vegetarian Week, United Kingdom — October

Best for: Home cooks, families, schools and anyone trying more meat-free meals.

Not every event on this list is a street festival. The United Kingdom’s National Vegetarian Week is a nationwide awareness campaign organized by the Vegetarian Society. It encourages people to explore vegetarian meals through recipes, cooking ideas and community participation.

For a food blog reader, this can be one of the easiest celebrations to join without traveling. Make a new vegetarian dinner, organize a meat-free lunch at work or try a week of practical low-cost recipes built around beans, lentils, grains and seasonal vegetables.

National Vegetarian Week was held in different months in past years, including May in the historic version of this Veggie-Blog post. The most recently announced edition was in October, but readers must not assume October is permanently fixed. Find the latest information at the Vegetarian Society’s National Vegetarian Week page.

When to check: October for the latest documented edition; verify the month each year.

5. Veganmania, Vienna, Austria — May or June, and September

Best for: European vegan street food, plant-based products and an easygoing market atmosphere.

Veganmania has run for more than two decades and is organized by the Austrian Vegan Society (Vegane Gesellschaft Österreich). Entry is free. The Vienna editions showcase prepared meals, snacks, sweets, cruelty-free products and sustainability-minded exhibitors. Visitors can try plant-based versions of foods from Austrian and international cuisines without needing to search several different restaurants.

Vienna has hosted Veganmania at more than one site, including the MuseumsQuartier area and Donauinsel. These editions have distinct settings and schedules; don’t assume one venue is always used. The organizer also runs an edition in Graz.

When to check: Recent Vienna editions took place in June (MuseumsQuartier) and September (Donauinsel), and the organizer has announced the next MuseumsQuartier edition for late May. Confirm which editions are currently planned on the Veganmania organizer website.

6. Vancouver Vegan Festival, Canada — September

Best for: Outdoor plant-based food, community activities and a relaxed coastal atmosphere.

The Vancouver Vegan Festival has featured a seaside setting in the Kitsilano Beach area with vegan food and drink sellers, community organizations and activities. Entry is free, and the organizers describe it as family- and dog-friendly. It can be especially appealing to travelers who enjoy spending a day outside while trying different foods and supporting local businesses.

Beyond tasting street food, take time to chat with vendors. Vegan festivals often bring together makers who sell sauces, sweets, meat alternatives or pantry staples that are not commonly found in supermarkets. If you have allergies, ask about ingredient handling rather than relying on the vegan label alone.

When to check: September, based on the latest announced edition. Verify its return, program and venue through the Vancouver Vegan Festival website before making a special trip.

7. VegfestUK Brighton, England — November

Best for: A larger indoor vegan event with exhibitors, talks and a variety of food.

VegfestUK has run events in Brighton for many years, and its most recent Brighton event marked a return to the city after a break of several years. VegfestUK’s Brighton events bring together food traders, plant-based product companies, speakers and community groups. An event like this gives you the opportunity to discover new brands, compare products and get meal ideas in one place.

Unlike a traditional religious vegetarian festival, VegfestUK is primarily a contemporary vegan fair. That makes it suitable for people curious about the day-to-day practical side of plant-based living, from shopping and cooking to nutrition and ethical products.

When to check: November, based on the latest confirmed Brighton event. The organizer may change venues or future dates, so consult VegfestUK before buying tickets.

8. San Francisco VegFest, United States — November

Best for: Vegan food vendors, cooking demonstrations and community learning.

San Francisco VegFest is organized by the San Francisco Vegan Society. Formerly known as the World Vegan Festival, it brings together a mix of food businesses, speakers, exhibitors and practical information about plant-based living.

For visitors, an event like this can offer a sampling of the Bay Area’s vegan scene in one venue. Check current accessibility information, food policies, ticket requirements and transit connections before visiting.

When to check: November, based on the latest confirmed edition. See the San Francisco Vegan Society’s festival page for updates.

9. London Vegan Fayre, England — December

Best for: Vegan street food, shopping and an indoor winter outing.

London Vegan Fayre offers a market-style event with vegan vendors and plant-based food. It is a useful way to sample different prepared dishes while exploring products that can be harder to find locally, particularly around the winter shopping season.

Check whether the event requires tickets and review the latest venue information. An advertised vegan fair may change its size or location between editions. Arriving with a short list of ingredients or new foods to try can make the experience more rewarding.

When to check: December, based on the latest announced edition. Review the live listings at VegfestUK before attending.

10. Vegan Festival Adelaide, Australia — December

Best for: Vegan food, live entertainment, cooking demonstrations and family activities.

Vegan Festival Adelaide brings plant-based food makers and community groups together with workshops, cooking demonstrations, talks and entertainment. It is designed to welcome committed vegans as well as anyone curious about trying a more plant-based lifestyle.

Because December falls in Australia’s summer, plan for warm conditions if part of the program is outside. Check water availability, shade, access arrangements, ticket conditions and current venue details, especially if you are attending with children.

When to check: December, based on the latest confirmed edition. Visit the Vegan Festival Adelaide official site for updates.

How to choose a vegetarian or vegan festival

A good festival is not necessarily the biggest or the one with the most stalls. Start by deciding what you want from the experience:

• Food discovery: Look for vendor lists, sample menus, cooking demonstrations and local specialties.
• Cultural experience: Phuket, Pattaya and Penang are important religious occasions. Read about local customs before going.
• Family outing: Check opening hours, seating, noise levels, stroller access and the type of activities offered.
• Vegan shopping: Modern VegFest-style fairs may feature pantry foods, apparel and other non-food products.
• Budget: Compare any admission fees, transit costs and food prices. Do not assume every festival is free.

If you are planning an international trip around a festival, confirm the current year, the specific venue, and whether the event has actually announced a new edition. Booking a non-refundable journey based on a previous year’s festival page is risky. This is especially important for lunar-calendar festivals whose Gregorian dates move.

Vegetarian, vegan and Thai jay: what is the difference?

Vegetarian usually excludes meat and fish but may include eggs or dairy products. Vegan excludes animal-derived ingredients, including dairy, eggs and honey. Jay (also spelled je) is a traditional Thai-Chinese religious dietary practice during which observant participants avoid animal-derived foods and certain pungent vegetables, often including garlic and onion.

Festival food is not automatically suitable for all food allergies or dietary restrictions. Ask whether a dish uses fish sauce, shrimp paste, egg, dairy, honey or broth, as applicable. If you have a severe allergy, also ask about shared fryers, grills and utensils; a plant-based label does not guarantee an allergen-free preparation area.

If you are traveling outside festival season, our international guide to finding vegetarian and vegan restaurants can help you compare restaurant listings and check menus. For at-home inspiration, see our vegetarian omelette recipes, including an egg-free chickpea version.

Questions readers ask

What is a vegan festival like for non-vegans?

Visitors can usually browse stalls, sample food, attend talks and learn about plant-based cooking. Check the organizer’s admission information; many events welcome anyone interested in the food or lifestyle.

Does vegetarian festival food always mean vegan food?

No. General vegetarian foods can contain eggs or dairy, and not every food stall uses the same definitions. Thai jay food follows a distinct set of religious dietary rules. Ask about individual ingredients whenever necessary.

Why are there no exact dates in this guide?

Exact schedules can change, and several religious festivals use lunar calendars. Month-level guidance is useful for discovering possible trips without presenting last year’s timetable as the current one.

Final thoughts

From ceremonial vegetarian food in Southeast Asia to modern vegan fairs across several continents, these events show how many different meanings plant-based eating can have. Use the months above as a starting point, not as confirmed bookings. Check the latest event schedule, respect local traditions and enjoy discovering new foods along the way.

Have you visited a vegetarian or vegan festival in your city? Share the festival name, location and your favorite food in the comments. Please include the organizer’s website if you can so other readers can verify the latest schedule.

The original post pointed to an article arguing that raising and feeding animals for meat is taking a toll on the planet, including water pollution, air pollution and land degradation. I still think that is a fair summary, and here are the numbers behind it.

How much do livestock contribute to climate change?

The UN Food and Agriculture Organization (FAO) estimated that livestock supply chains cause 14.5 percent of all human-caused greenhouse gas emissions, about 7.1 gigatonnes of CO2 equivalent a year. The main sources are the production and processing of animal feed (45 percent), gases from cattle digestion (39 percent) and manure (10 percent). Beef and cattle milk account for most of it (41 and 20 percent of the sector’s emissions). The figure is for 2005, so it is dated, but it is still the standard reference.

What about land and water?

A widely cited 2018 study in the journal Science by Joseph Poore and Thomas Nemecek of Oxford looked at 38,700 farms and estimated what would happen if the world moved to an animal-free diet. In their model, land used for food would fall by 76 percent and food’s greenhouse gas emissions by 49 percent. They also estimated that acidification (which damages soils and ecosystems) would fall by 50 percent and eutrophication, which is the nutrient pollution that harms rivers and coastal water, by 49 percent. These are modeled figures for a hypothetical worldwide diet change, not predictions for one person’s choices.

Does a vegetarian diet help the planet?

A smaller switch counts too. The authors found that the impacts of even the lowest-impact animal products typically exceed those of vegetable substitutes, so eating less meat and dairy lowers your footprint even if you are not fully vegetarian. The FAO adds that the livestock sector could cut its own emissions by as much as 30 percent with wider use of existing best practices, so both farming methods and diet matter.

What can you do?

Add more meat-free days, plan meals to avoid waste, and choose beans, lentils and tofu as your main protein. If you are thinking of cutting out animal products entirely, our guide to the main types of vegetarian and vegan diets is a good place to start.

Last resource check: October 15, 2026. Offers, eligibility and shipping rules can change. This article is independent editorial content from Veggie-Blog.com and is not sponsored or endorsed by PETA.

A free sticker is fun, but a free resource that helps you plan a meal, understand food labels or introduce a child to plant-based eating can be much more useful. This post began in 2007 as a short note that peta2 was giving away a free DVD, information and stickers, together with a link to a worksheet for tracking daily nutrients. That giveaway is long over and the worksheet link no longer works. Rather than sending you to an expired offer, this updated guide points to official pages that currently offer practical materials, plus a new printable worksheet made for Veggie-Blog readers.

The best option depends on what you want: a beginner-friendly vegan guide, meal ideas, teaching materials or something to print right away. Some PETA resources can be read online anywhere, while physical booklets and stickers are limited to certain countries.

1. Get PETA’s free vegan starter guide

PETA currently offers a free vegan starter guide, a 22-page magazine with recipes, nutrition information and practical tips for plant-based eating. The same page links to PETA’s online How to Go Vegan guide, so you can start reading without requesting anything by mail.

Official resource: PETA’s Free Vegan Starter Kit

According to the page’s frequently asked questions, PETA sends printed literature only to addresses in the United States, Canada and India, and requests are processed within four to six weeks. If you live elsewhere, the page lists PETA’s international organizations (for example PETA U.K., PETA Germany and PETA Australia) for regional resources.

What will you find? Expect an introduction to everyday vegan meals, simple swaps for dairy and eggs, recipes and nutrition basics. It is a starting point rather than a personalized nutrition plan, and you don’t need to become vegan overnight to find useful meal ideas in it.

Is the starter guide really free?

PETA describes it as free. Before submitting personal information, read the request form, its privacy notice and any e-mail or text-message settings. You can also use the online guide without ordering a printed copy.

2. Browse free vegan recipes and PETA’s two-week meal plan

If your immediate challenge is deciding what to eat, a recipe collection is often more helpful than merchandise. PETA publishes a two-week sample vegan meal plan with breakfast, lunch, dinner and snack ideas for each day. It is a useful way to discover dishes and ingredients you haven’t cooked with before.

Treat any sample menu as inspiration: portion sizes, allergies, availability, budget and nutritional needs vary. You can swap beans for lentils, tofu for another protein, or seasonal vegetables for expensive produce. The important skill is learning to put together satisfying, varied meals you will actually enjoy.

Three easy starting combinations:

• Breakfast: Oats made with fortified plant milk, topped with fruit and walnuts or chia seeds.
• Lunch: A chickpea-and-vegetable wrap with hummus and a piece of fruit.
• Dinner: Bean chili with brown rice and a colorful salad with a citrus dressing.

These are Veggie-Blog’s own meal suggestions, not PETA’s recipes.

3. Find free TeachKind materials for classrooms and home educators

Teachers and homeschool families looking for printables can explore TeachKind’s free materials page. TeachKind is PETA’s humane education division. It offers lessons, reading-comprehension worksheets, debate kits, humane science resources and printable activities for grades K–12.

Not every resource is about food or nutrition, so choose materials that fit the topic and the students’ ages.

Eligibility: physical materials are ordered through a form for teachers and home educators. TeachKind asks teachers outside the U.S. and Canada not to use that form and to choose its free online resources instead; elementary teachers abroad can request its “Share the World” kit, which ships internationally. A general reader without a classroom or homeschool should not expect to receive physical classroom materials.

For families, possible activities include talking about what animals need, exploring how food choices are made, drawing an animal-friendly meal and practicing reading ingredient labels. For younger children, focus on curiosity and kindness rather than strict nutrition rules.

4. Can you still get free PETA stickers?

Yes, in some countries. PETA’s page 8 Ways to Help Animals Using Stickers includes an order form for a free supply of animal rights stickers. On our last check, PETA said it could send these only to addresses in the U.S. and Canada, while supplies last. Readers elsewhere can check the PETA organization in their own country.

Order only through PETA’s own page. Don’t give personal information to third-party giveaway sites promising guaranteed free items.

Also remember that PETA stickers are PETA’s designs. Don’t copy or redistribute their artwork as your own free download without permission. The printable worksheet below belongs to Veggie-Blog and is not official PETA material.

5. Download a free plant-based food and label-reading worksheet

To replace the broken worksheet link in the original 2007 post, we made a new, independent two-page printable PDF: Plant-Based Food & Label Detective. It suits curious adults, teens or a guided family activity, and you can print it without signing up for anything.

Free download: Plant-Based Food & Label Detective worksheet, A4 (PDF, 2 pages) | US Letter version (PDF, 2 pages)

The worksheet helps you:

1. Sketch a plant-based breakfast, lunch, dinner and snack.
2. Check for variety: protein-rich foods, vegetables and fruit, whole grains and sources of unsaturated fats.
3. Remember to plan a reliable source of vitamin B12 and to check calcium, iron and omega-3 sources.
4. Practice spotting animal-derived ingredients on packaged-food labels.
5. Set one realistic food-shopping or cooking goal for the week.

What it is not: a diet prescription, a substitute for personal medical advice or a PETA publication. It does not calculate how much of each nutrient anyone needs. If you have a medical condition, a restrictive diet, pregnancy-related needs or questions about supplements, ask a qualified health professional.

How to use the printable in 15 minutes

First, write down one breakfast, one lunch and one dinner you already like. Try to identify a protein-rich food, a grain or other starchy ingredient, and vegetables or fruit. Next, look at the ingredients on a packaged snack or plant milk and decide whether it suits your dietary preferences. Finally, choose one small experiment, such as trying a new lentil recipe or checking whether your usual plant milk is fortified.

The goal is confident, informed choices. The sheet works best as a conversation starter rather than a test you can fail.

6. What does vegetarian or vegan mean on a label?

Vegetarian generally means a way of eating that avoids meat and fish but may include dairy products and eggs. Vegan excludes animal-derived food ingredients, including dairy, eggs and honey. Some people use the term plant-based more loosely, so don’t rely on that phrase alone when a product must be free of animal ingredients.

Reading ingredient lists is especially useful for prepared foods. Ingredients to recognize include:

• Milk-derived ingredients: whey, casein, lactose and milk powder.
• Egg ingredients: egg white, albumen and egg powder.
• Other animal-derived ingredients: gelatin (gelatine), honey and some kinds of stock.

A product can be vegan and still contain allergens such as soy, wheat or nuts. A vegan label is not an allergy-safety guarantee. If an allergy is involved, read the allergen information, any “may contain” statements and the manufacturer’s guidance.

7. A quick note about balanced vegan nutrition

A vegan diet can provide the nutrients you need when it is well planned, but simply removing animal foods is not the whole job. The NHS guide to the vegan diet recommends a varied diet with fortified foods or supplements for nutrients that are harder to get, including vitamin D, vitamin B12, iodine, selenium and calcium. It also lists vegan sources of iron and omega-3 fats.

Some food examples to start with:

This is not a complete list. Check labels, because not every plant milk or nutritional yeast is fortified. Children, pregnancy and medical conditions can have special requirements, so ask for individual advice when needed.

8. Free downloads or physical freebies: which should you choose?

If you want the fastest and most dependable result, choose online guides and printables: they don’t depend on a mail-out continuing. If you prefer a printed booklet and live in an eligible country, PETA’s starter-guide page is the place to check. If you are an educator, TeachKind’s classroom materials may be valuable, subject to its eligibility rules.

Physical stickers can be a nice bonus, but they shouldn’t be the only reason to visit a resource page. The bigger long-term benefit is discovering foods you enjoy, making better grocery decisions and sharing helpful information with others.

9. More free vegetarian resources from Veggie-Blog

For a different kind of download, see our Free Vegetarian Starter Kit with a sample seven-day vegetarian meal plan, a grocery list and printable sticker designs. It is separate from the PETA guide discussed here and focuses on practical kitchen planning.

If a link on an older post no longer works, tell us in the comments: we would rather fix it than send someone to a vanished giveaway.

Questions readers ask

Can anyone request TeachKind classroom materials?

No. The order form is for teachers and home educators, and teachers outside the U.S. and Canada are asked to use the online resources instead. Anyone can use the free online lessons and printables.

Is your worksheet an official PETA worksheet?

No. It is an original Veggie-Blog resource, made independently to replace a link that no longer works in the 2007 post.

Can vegan food contain soy or nuts?

Yes. “Vegan” only describes the absence of animal-derived ingredients; it doesn’t mean allergen-free. Always read the allergy information.

How can teachers use plant-based worksheets without pushing one diet?

Use them as literacy, critical-thinking and food-label activities. Encourage students to ask questions, recognize different food traditions and consider their own needs, and avoid shaming particular foods or families.

The bottom line

Free vegan resources are most useful when they stay accessible and teach a skill. PETA’s online guide, its meal-plan ideas and TeachKind’s educator activities are worth exploring, and our printable worksheet offers an immediate activity for anyone who wants to think more carefully about meals and ingredient labels.

Which free guide or printable would you like us to make next? Let us know in the comments.

Editorial note: External links, eligibility and shipping terms were checked on October 15, 2026. Veggie-Blog has no affiliation with PETA. The printable is general educational material, not individual dietary advice.

Whether you want an energy kick or a nutrition boost, a smoothie is quick, cheap and easy to fit into a busy morning. My version mixes fresh and frozen fruit, flaxseed and whey protein powder, and the original post promised recipe details that never made it onto the page. Here is a complete rundown instead.

What goes into a breakfast smoothie?

Use this as a starting point rather than a tested recipe: about a cup of fruit (fresh and frozen together, such as banana and berries), a tablespoon of ground flaxseed, one scoop of protein powder following the amount on the label, and about a cup of milk or plant milk. Blend until smooth and add ice or water if it is too thick. Combine different fruits for different tastes and textures, and use frozen fruit when you want a cold, thick drink without ice.

Why use ground flaxseed?

Ground flaxseed is easier for your body to use than whole seeds. Mayo Clinic explains that whole seeds can pass through the gut undigested, so you get less nutritional benefit from them. The NCCIH notes that larger amounts may cause digestive symptoms, so start with a teaspoon or so, increase slowly and drink water through the day.

Does whey fit a vegetarian diet?

Whey is a milk protein, so it suits lacto-vegetarians but not vegans. Strict vegetarians should know that whey is a by-product of cheese-making, and the rennet used for the cheese can be animal-derived. When Mars UK planned to use whey made with rennet in 2007, vegetarians complained and the company reversed the decision. Check the pack, or use a soy, pea or rice protein powder instead.

Is a smoothie a healthy breakfast?

It can be, if you treat it as a meal and not a drink. The NHS says that unsweetened fruit juice, vegetable juice and smoothies count as a maximum of one 5 A Day portion (150 ml) a day, because blending fruit releases its sugars. It advises having them with meals, not between them, to protect your teeth. To make a smoothie more filling, add protein, a little oats or nut butter and some leafy greens, and do not sip it all day long. For more on protein powders, see our post on supplements for building muscle, and for other protein-rich breakfasts, our high-protein vegetarian meals.