Ever since college, smoothies and protein shakes have been a staple meal in my household. Over the years, I’ve learned a thing or two about creating the perfect smoothie. It’s all about consistency, thickness and creating volume to leave you feeling satisfied and full.
If you do it right and include the perfect ingredients, it’s a great way to pack protein, fruits and veggies, and omega 3 fatty acids into one meal!
I recently brought a Nutribullet into work so I can bring smoothie ingredients and make one for lunch. Honestly, it’s one of the best decisions I’ve made! Especially on days when I don’t have a lunch meal prepped, I can throw a few ingredients into a Tupperware or zip-lock and throw them in my purse before heading out the door.
This blog post will give you step-by-step instructions on how to create the perfect smoothie, share some tips and a few of my favorite combinations.
Build your own perfect smoothie by adding items from each category:
Protein (Select one or two)
- Greek yogurt (plain or flavored)
- Protein powder
- Collagen peptides
- Spirulina
- Nut butter (regular or powdered)
- Raw nuts
Greens & Veggies (Select at least one)
- Spinach
- Kale
- Cucumber
- Avocado
- Celery
- Carrots
Fruit (Select at least one)
- Banana
- Strawberries
- Blueberries
- Raspberries
- Pineapple
- Mango
- Apple
- Orange
Liquid (Select one)
- Milk
- Nut milk (almond, coconut, etc.)
- Water
- Coffee
- Juice
Optional Add On’s (Select as many as you’d like)
- Chia, hemp and/or flax seeds
- Oats
- Matcha powder
- Chocolate chips
- Shredded coconut
- Maca powder
- Bee pollen
- Instant coffee
- Cinnamon
- Pumpkin
spice - Canned pumpkin
- Honey, stevia, agave, etc.
Now blend up all of your ingredients and enjoy!
Smoothie Tips:
- Add a handful of ice! The more ice, the thicker your smoothie will be
- If using protein powder and ice, let the blender go for a while. The smoothie will get more airy, which adds volume
- Include banana or avocado to make your smoothie creamy
- Try freezing your banana’s ahead of time
- You can use frozen or fresh fruit — I prefer frozen
- To make any of these combos a smoothie bowl, add the least amount of liquid needed to blend, and adds lots of ice
Some of my favorite combos
High protein smoothie:
- 1 cup plain Greek yogurt
- 1-2 scoops protein powder,
flavor of your choice Handful of greens- 1/2 frozen banana
- 1/2-1 cup unsweetened vanilla almond milk
- 1 TBS of peanut butter or powdered peanut butter
- Handful of ice
Mocha protein shake:
- 1-2 scoop chocolate protein powder
- Handful of spinach or kale
- 1/2 frozen banana
- 1/2-1 cup unsweetened vanilla almond milk
- 1 TBS instant coffe
- Handful of ice
Mixed berry smoothie:
- 1-2 scoop vanilla protein powder
- Handful of spinach
- 1 cup mixed berries
- 1/2 frozen banana
- 1/2-1 cup water or unsweetened almond milk
- 1 tsp bee pollen
- Handful of ice
Green Monster smoothie:
- 1 cup plain Greek yogurt
- 1/4-1/2 avocado
- Handful of kale
- 1/2 cucumber
- 3 stalks of celery
- 1/2 frozen banana
- 1 green apple
- 1/2 cup water or unsweetened vanilla almond milk
- Stevia to taste
- Handful of ice
Pumpkin pie smoothie:
- 1-2 scoops vanilla protein powder
- 1-2 scoops collagen peptides
Handful of kale or spinach- 1/2-1 frozen banana
- 1/2-1 cup unsweetened almond milk
- 1/2 cup canned pumpkin
- 1/2 TBS pumpkin pie spice
- 1/2 TBS cinnamon
- Handful of ice
Matcha latte smoothie:
- 1-2 scoops vanilla protein powder
- Handful of kale or spinach
- 1/2 frozen banana
- 1/2-1 cup unsweetened vanilla almond milk
- 1-3 TBS matcha powder
- Handful of ice
Traditional strawberry banana:
- 1 cup vanilla or plain Greek yogurt
Handful of kale or spinach- 1 cup strawberries
- 1/2-1 frozen banana
- 1/2-1 cup unsweetened vanilla almond milk
- 2 TBS hemp seeds
- Handful of ice
Tropical smoothie:
- 1 cup vanilla or plain Greek yogurt
- 1/2 cucumber or few stalks of celery
- 1/2 cup pineapple
- 1/2 cup mango
- 1/2 frozen banana
- 1/2-1 cup water or unsweetened vanilla almond milk
- 3 TBS chia seeds
- Handful of ice