Smoothie Basics

Liquid Base + Fruit + Vegetable + Protein + Fat = Complete Meal in a Glass 

Liquid Base:

  • Dairy Milk
  • Yogurt (Greek, regular)
  • Water
  • Fruit Juice
  • Coconut Water
  • Plant Based Milk (Almond, Oat, Cashew)

Fruit (Fresh or Frozen)

  • Banana
  • Apple
  • Pineapple
  • Mango
  • Mixed Berries
  • Oranges
  • Grapes
  • Cherries
  • Kiwki

Veggies (Fresh or Frozen)

  • Beets
  • Carrots
  • Cauliflower
  • Cucumber
  • Kale
  • Leafy Greens Mix
  • Pumpkin
  • Spinach
  • Zucchini

Protein

  • Peanut Butter
  • Whey Protein
  • Powdered PB2
  • Pea Protein

Fats

  • Avocado
  • Chia Seeds
  • Coconut Oil
  • Ground Flax
  • Hemp Hearts / Seeds
  • Nut Butters (Peanut, Almond, Cashew)

Things to Consider + Recipes

Protein

  • The first ingredient on the ingredient list should be the protein you are purchasing (i.e. whey isolate)
  • Artificial sweeteners such as Splenda (Sucralose), Equal (Aspartame), Sweet’ N Low (Saccharin) may cause bloating
  • Unflavored/vanilla flavored protein can be used many ways (oatmeal, baking, etc.)

Fruits & Veggies:

  • Frozen options make great kitchen staples and are healthy options too
  • Eat the rainbow.  The more colorful the meal, the more nutrition 
  • Avocados are a great way to make the smoothie creamy

Overall:

  • Use a straw to drink the smoothie faster
  • To make it thinner, add small amounts of water, milk, or juice.
  • To make it thicker, add more frozen fruits and veggies or ice
  • Use natural sweeteners such as honey, maple syrup or agave 
  • If you are off put by the color a smoothie, try using a colored cup

Green Goddess Smoothie

  • 1/2 frozen banana
  • 1/2 cup green grapes
  • 1 kiwi (peeled)
  • 1 cup spinach leaves
  • 1 cup milk

Very Berry Smoothie

  • 1 frozen banana
  • 1 cup mixed berries
  • 1/2 cup unsweetened Greek yogurt
  • 1 cup milk

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