How To Make A Smoothie A Meal

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Sweet Potato Cinnamon Smoothie

7 Smoothie Freezer Packs | How To Meal Prep | A Sweet Pea Chef
  • 1 cup soy, pea, or dairy milk
  • ¾ cup full-fat Greek yogurt
  • ½ cup cooked sweet potato or butternut squash
  • 1 small banana
  • ¼ tsp. cinnamon

Sweet potato adds a subtle touch of sweetness to this satisfying smoothie, and the cinnamon gives it a kick of heat. Perfect for when the weather is cooler, this protein-packed smoothie will fill you up for a few hours.

Choose The Best Fruit For A Healthy Smoothie

A smoothie isnt a smoothie without fruit!

I personally LOVE using low calorie frozen blueberries or frozen strawberries as my base fruit in healthy smoothies.

These low-calorie fruits are tasty and make your smoothies a fun color. Plus, they always taste great in a shake!

Other fruits to add to a healthy smoothie include frozen mangoes, apples, peaches, and peaches.

Orange Strawberry Squash Smoothie

This two-serving sipper is a delicious way to help you reach your daily fruit and veggie requirements. Like many smoothies, you could blend it into a drink or a smoothie bowl. If you want to make more of a meal out of it, add protein-rich enhancers, like protein powder or Greek yogurt.

This smoothie bowl packs 27 g of protein to power you through a long morning. Plus, wild blueberries are packed with antioxidants and fiber.

If a non-dairy smoothie is more your style, this one, with plant-based protein powder, makes a delicious and filling meal.

Cottage cheese provides the protein in this layered drink. Its made parfait-style so the smoothie and cottage cheese are kept separateperfect for days when you want to dig in with a spoon.

You May Like: Island Green Tropical Smoothie Cafe

How To Meal Prep Smoothies

Step 1: Grab a few zip-top bags

Set aside time on a Sunday afternoon to make individual smoothie packs. To get started, grab a pack of sandwich-sized resealable plastic bags that are freezer-safe.

Editors Tip: I like to label each with the type of fruit and date. This keeps the freezer organized and, more importantly, keeps me from playing the guessing game with food expiration dates. Psst!Heres how long fresh produce really lasts.

Step 2: Load in fresh produce

Next, load in your favorite fruits and vegetables. Berries, bananas and stone fruit are freezer-friendly and taste great in smoothies, but dont be afraid to experiment with greens like spinach, too. I like to measure a cup of each fruit and place in the freezer bags. Of course, you can buy already-frozen fruit and use that in your individual bags, too.

Step 3: Freeze

Place each carefully labeled bag in the freezer and give yourself a pat on the back. Youve got breakfast for the entire week! Looking for more breakfast inspiration? Explore our most surprising smoothie add-ins.

Step 4: Add liquid and blend

When ready to enjoy your smoothie, just grab a fruity freezer pack and dump it in the blender. Add a cup or so of your favorite juice, yogurt or milk, and blend. Simply pour your finished smoothie into a travel mug or mason jarand go!

Editors Tip: Control the consistency of your smoothie by adding more or less liquid. Extra juice or milk will give your drink a straw-friendly consistency.

Put Em Together And This Is What You Get

smoothie recipes without yogurt

Healthy Fat + Plant-based Protein = Meal Replacement Boosters

Green smoothies are the perfect fast food and adding these boosters will save you tons of time in the kitchen and keep you away from any drive-thru food that will wreck havoc on your body. We want you to be healthy and strong!

Use one of these meal replacement booster combos in your next green smoothie. The boosts are measured to work with our plant-based green smoothie recipes you can find throughout the blog here.

  • #1: 2 tbs chia seeds + 2oz silken tofu
  • #2: 2 tbs hemp hearts + ¼ avocado
  • #3: 2 tbs plant-based protein powder + 1 tbs coconut oil
  • #4: 1 tbs almond butter + 2 tbs rolled oats
  • #5: 2 tbs chia seeds + 1 tbs coconut oil

You can find all of these ingredients at your local store, or even order a few online. Amazon is a perfect place to stock up on hemp hearts, plant-based protein powders, coconut oil, and chia seeds. Ready to give our Protein Smoothie Boost a try? Youll find it in our Rawkstar Shop.

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What’s The Best Time To Drink A Smoothie

The morning is a great way time to enjoy a smoothie as it provides a very easy portable breakfast option. Adding something like oats along with fruits and vegetables such as berries and baby spinach can increase your fiber and vegetable intake very quickly. Also, they’re a great way to continue your body’s reparative state from sleeping: “It helps me continue to cleanse from the night before, while keeping me full and satisfied for hours,” celebrity nutritionist Kelly LeVeque explains.

Meal Replacement Smoothies Youll Love

1. Very Berry Chocolate Protein Smoothie

Need a healthy chocolate fix? Try this berry-chocolate smoothie.

Its packed with the health benefits of berries, chia seeds, almond milk, and protein powder.

Find the recipe here: Lexis Clean Kitchen

2. Oat Avocado Smoothie

While the name of this smoothie might not sound so appetizing, its flavors and benefits will help it become a go-to on busy days.

Its high in protein and fiber for a filling post-workout drink or meal replacement breakfast.

Find the recipe here: Blender Babes

3. The Ultimate Healthy Meal Replacement Smoothie

Greens, pineapple, mango, coconut milk and flaxseed make this a tropical taste delight, while protein powder adds sustenance and a delicious hint of vanilla.

Its a truly balanced meal replacement.

This smoothie is also customizable, so if you want to include ingredients you have on-hand, have at it!

Find the recipe here: Yuri Elkaim

4. Orange Mango Recovery Smoothie

Protein powder and cashews gives this Orange Mango Recovery Smoothie and edge up on other smoothies.

Plus, you cant beat the sunny taste combo of orange and mango, which is just what you need to break up your day.

Find the recipe here: Running on Real Food

5. Almond Breakfast Smoothie

If you love almonds youre going to love this one, which features complex carbohydrates, plant-based protein, and healthy fats all in one glass.

Find the recipe here: ifoodreal

6. The Husband Protein Smoothie

Find the recipe here: Happy Healthy Mama

Yes please!

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Meal Replacement Smoothies For Lunch

This time of day is often best to have your biggest meal. Its when our digestive fire tends to be the strongest, so we can use our food as fuel faster. That means more energy for the rest of the day! Use these green smoothie recipes that make bigger portions for your mid-day meal.

  • Power Green SmoothieThis smoothie is no joke! Its packed to the blender brim with antioxidants from using green tea as a portion of the liquid base, as well as frozen açai and blueberries. This meal replacement smoothie for lunch will keep you happy and full, while the systems of your body are protected and humming along.

Vanilla Bean Coconut Yogurt Smoothie

How to Make a Green Smoothie Meal Replacement – Slique Shake

You won’t believe the amount of flavor or nutrients packed into this five-ingredient smoothie. Vanilla-infused honey lends a touch of aromatic sweetness, Greek yogurt adds a little tang and coconut-water ice cubes create a refreshing, tropical finish.

Get the Recipe: Vanilla Bean Coconut Yogurt Smoothie

Recommended Reading: Tropical Smoothie Franchise Profit Margin

Leafy Greens To Add To Smoothies

Smoothies are a great opportunity to get some greens into your diet without actually tasting them. The fruit in smoothies mask most of the flavor of the vegetables, such that it still tastes like a fruit smoothie .

Spinach is one of the most popular greens added to green smoothies because it has a mild flavor and because it is easy to blend. Other mild greens include romaine lettuce and bok choy.

Adding a few greens will massively boost the nutritional content of your smoothie. As you experiment with ingredients and recipes, try some of the greens listed below.

When You’re In A Time Crunch Meal Prep Smoothies Are A Lifesaver Learn How To Make These No

Life can get hectic. We all have those weeks when the only way to make it through the day is with a drink in hand. Im talking about cool, quick, refreshing smoothie recipes. Smoothies are an easy way to pack in a speedy and nutritious breakfast before you take on the day. And when you really want to put your morning routine into hyperdrive, a little prep work in advance can make this easy meal even easier.

Read Also: What To Put In A Protein Smoothie

Dinner Smoothie Recipes Made Easy

Its best to plan your smoothies for dinner ahead of time. I love making a full weeks plan at the end of each week.

You could wash, slice, and place all ingredients into freezer bags ahead of time. This way youll never second guess which smoothie youre going to make for dinner.

Smoothies recipes are easy to create.

An effective meal replacement smoothie should contain healthy fats, protein, and complex carbohydrates.

Here are are some ideas on how you can build nutritious smoothies yourself.

Lets start with fats. Good options include:

  • organic nut butter
  • seeds
  • nuts
  • avocadoes

Some nuts, like walnuts and almonds, contain melatonin. This hormone can help regulate your sleep/wake cycle and may help achieve a deeper sleep.

Healthy fats can turn a smoothie into a satisfying dinner, but dont overdo it.

Fat is high in calories and digests slowly. Adding too much fat to your smoothies may cause you to feel bloated and hinder sleep.

Protein is the building block of our muscles. Its also essential for beautiful skin and hair. Every healthy meal replacement smoothie should contain some protein. Here are some ingredients you can add to your smoothies:

  • organic nut butter
  • dried fruits

Carbs can make tryptophan more available and promote sleep.

Contrary to popular belief, carbs can also help you with your weight loss journey. As long as you choose healthy carb options!

Green Weight Loss Smoothies


Popping into a juice bar for a cold cup of extruded kale juice may be all the rage, but when it comes to both nutritional impact and weight-loss power, juices cant hold a candle to smoothies.

  • First, most commercial juices use apple juice, which is a high-sugar, low-nutrient base.
  • Second, juicing strips all the natural fiber out of produce: the rough stuff is what makes it good.
  • And third, juices lack fat and protein without these crucial elements, youre getting no fat-burning, metabolism-boosting benefits.

Next time you want to drink your veggies, blend up one of these seriously nutritious recipes from the book Zero Belly Smoothies.

All recipes make one serving.

Read Also: How To Make A Tasty Smoothie

How To Make Vegetable Smoothies

How to / How To Make Vegetable SmoothiesWe love getting some leafy green goodness into our daily smoothies. But, there are also other veggies out there that add amazing nutritional benefits to smoothies. Weve had requests for adding more veggie smoothie recipes. So were here to help with some tips on how to make vegetable

How to / How To Make Vegetable Smoothies

We love getting some leafy green goodness into our daily smoothies. But, there are also other veggies out there that add amazing nutritional benefits to smoothies. Weve had requests for adding more veggie smoothie recipes. So were here to help with some tips on how to make vegetable smoothies that taste great and provide maximum health benefits to keep you feeling in tip-top shape.

We often add carrots, beets, pumpkin, sweet potato, and cucumber to our smoothies, but did you know you can add almost any veggie? Its true! And we know there are a few of us out there that would rather drink veggies than sit down to a plate of them. Or maybe you just want to add as many veggies into your day as you can, and smoothies are a great way to go.

It can be tempting to just start tossing a bunch of veggies into the blender and hope for the best. Weve saved you the trouble with a list of the best veggie and fruit combos for smoothies and how to add them in for the tastiest blends.

Low Sugar Options For Smoothies

While the sugar in this smoothie comes from whole food, it might be a little high for some. If you need a lower sugar option, then here are some great swaps:

  • Replace the vanilla cashew yogurt for 1/2 cup cauliflower
  • Add in 1/2 cup cashews to replace the yogurt
  • Replace 1 banana with 1/2 cup cauliflower

Make sure the collagen or protein powder you use doesnt have any added sugar. Read the label on the yogurt you use as well! There are many great plant based yogurt brands on the market now, yet lots are loaded with added sugar.

Read Also: Immune Boosting Smoothies For Cancer Patients

Are Green Smoothies Healthy

Yes. One of Hammers rule is that all of her smoothies include a dark leafy green like spinach, kale or Swiss chard, which provides fiber, calcium and vitamins A, C and K, as well as powerful phytochemicals.

Green smoothies are a great way to get much-needed vegetables. Only 9% of Americans get the recommended daily amount of vegetables , despite research suggesting that plant-based diets reduce the risk of chronic disease and cancer.

Green, leafy vegetables in particular are linked to a lower risk of developing Type-2 diabetes, as well as slower age-related cognitive decline. A handful or two of greens usually makes for the best-tasting smoothie.

Tropical Papaya Perfection Smoothie

How to Make a Healthy Green Smoothie, Healthy Meal Replacements #1

This coconut-infused breakfast smoothie tastes just as decadent as a milkshake. One sip will immediately transport you to a tropical island.

Cut 1 papaya into chunks and blend it with 1 cup of fat-free, plain yogurt, 1/2 cup fresh pineapple chunks, 1/2 cup crushed ice, 1 tsp. coconut extract, and 1 tsp. ground flaxseed. Process the mixture for about 30 seconds, or until its smooth and frosty.

Nutrition :299 calories, 1.5 g fat, 13 g protein, 64 g carbs , 44 g sugars

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Why Should You Have A Meal Replacement Smoothie

You can enjoy meal replacement smoothies whenever youd like, but there are a few scenarios where having a drink instead of a conventional meal may be more helpful or appropriate.

  • During an illness: When we are sick, we need to load up on the nutrients to get ourselves back into fighting shape. But we dont usually have the energy to go through the process of chopping vegetables, standing in front of the stove cooking, or cleaning up. Putting together a quick smoothie is much easier to do and delivers plenty of helpful vitamins and minerals.
  • When you are low on time: Green smoothies are the perfect fast food. You dont even need to worry about doing any prep work if youre using smaller ingredients that dont need to be chopped, like greens and berries. Its even easier when everything is already prepped , and you can just toss it all in the blender with some liquid.

Green smoothies are a breeze for make-ahead meal prep, too, either by assembling the ingredients together in freezer containers, or by freezing portions of blended smoothie . Just take one out of the freezer and let thaw in the fridge the night before you want to have it.

Caramel Apple Overnight Oatmeal Smoothie

This vegan, gluten-free breakfast smoothie is perfect for cold mornings when youre craving a fall treat. Dont worry: Theres no caramel in this recipe. Instead, this blogger subs in dates to add natural sweetness, along with antioxidants, fiber, and minerals. Rolled oats also pack fiber and protein, while apples and cinnamon give that undeniably heartwarming taste. This dreamy mixture sits in the fridge overnight, saving you so much time in the mornings.

Recommended Reading: Smoothie King Coffee High Protein Vanilla

How To Make A Healthy Smoothie

1.Start with liquid. Water, juice, non-dairy milk, milk, and even green tea or coconut water are all good low-calorie, low-sugar options.

2. Add protein and fat for staying-power. Nut butter, garbanzo beans, yogurt, silken tofu, and avocado are all great choices for flavor and texture.

3.Pack in vegetables. Add kale or spinach, parsley and beet greens, and maybe cucumber and celery for some fresh flavor. Love veggies? Check out these veggie smoothies and green smoothies.

4. Add fresh or frozen fruit. Almost any cut fresh or frozen fruit is delicious. When a smoothie recipe uses fresh fruit, add ice cubes to the blender along with the fresh fruit to give it better texture.

  • To freeze bananas, peel and cut into 1-inch pieces. Place the slices on a baking sheet to freeze and then transfer the frozen pieces to a resealable freezer bag to store.
  • To freeze fresh berries, spread on a baking sheet, freeze, and store in resealable freezer bags. Check out more tips on How to Freeze Fruits.

5. Don’t forget a flavor booster! Herbs, spices, and other flavorings such as mint, ginger, cinnamon, vanilla extract or cocoa powder can help create a custom flavor. For an extra hit of nutrition, add ground flax seeds, chia seeds, or wheat germ.

6. Blend until smooth and enjoy. To make clean-up easier, rinse out the blender right after you use it and re-blend a few cups of water with a few drops of dish soap to clean it out.

S To Turn A Green Smoothie Into A Meal

How to Prep a Week of Smoothie Freezer Packs

The key to replacing meals with green smoothies is including healthy fats AND proteins. Healthy fats and proteins are the way to go if you want to power up with a green smoothie meal replacement. This combo will keep you feeling full and give you the energy you need to cruise right through til your next snack or meal. Below are our favorite options for green smoothie meal replacement boosters:

Also Check: Vegetable Fruit Smoothie Recipes Weight Loss

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