Smoothies are delicious, and can be a nutritious addition to your diet. Smoothies are often loaded with sugar, so follow the formula for balanced smoothies to ensure you are drinking a smoothie packed with protein and fiber.
Formula for Balanced Smoothies
Water + Protein + Vegetable + Fruit + Healthy Fat
1) Start with 1 C water
2) Choose a protein (choose 1)
½ cup plain Greek yogurt, ½ cup Kefir, 1 slice tofu, 1 cup milk or soy milk, 1 scoop protein powder
3) Add 1/2 – 1 C vegetable (choose at least 1)
Spinach, baby kale, “power greens”, cauliflower, zucchini, carrots, steamed beets
4) Choose fruit (choose 2)
½ large banana, 1 cup berries, 1 cup cherries, 1 orange, 3/4 cup nectarine or peach, 1 cup melon, ½ cup pineapple, ½ cup mango, 1 date
5) Finish with a healthy fat: (choose 1)
¼ avocado, 5 cashews, 1 Brazil nut, 2 Tablespoon seeds (flax, chia seed, sesame, hemp, etc.), 2 tablespoons almond butter, 10 almonds
Balanced Smoothies – Recipe Combinations
12 oz water, 1/2 cup Greek yogurt, 1 C greens, 1 frozen banana, 1/2 cup pineapple, 5 cashews, 1 Brazil nut
Chocolate Peanut Butter
8 oz soy milk, 4 oz water, 1 small zucchini, 1 frozen banana, 1 date, 1 tablespoons peanut butter, 1 Tablespoon unsweetened cocoa powder, 1 Brazil nut
8 oz water, 1/2 cup plain kefir, 1 C blueberries, 1/2 cup blackberries, 1/2 cup raspberries, 1/4 avocado
What are your favorite balanced smoothie combinations? Comment below!
If you want to learn more about balanced eating or for individualized nutrition coaching, contact us for a free 15-minute consultation, send us an email, or reach us on Facebook or Instagram. This post was written by Madeleine Holloway.
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