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Smoothie Guide

Smoothies can be a simple and fast way to get protein, fiber, and healthy fats in one go. Because they lean heavily on a variety of fruits and vegetables, they’re also antioxidant and anti-inflammatory powerhouses.

We recommend sticking to 1 smoothie a day. The basic formula is the same for each:

  1. Choose a liquid (about 1 cup; such as whole milk or unsweetened plant-based milk like almond or cashew; keep in mind that plant-based milks are much lower in protein)
  2. Select some fruit (about 1 cup; fresh or frozen)
  3. Add a green (½ to 1 cup; such as spinach, kale, or other vegetables whose flavors are easily masked, such as frozen chopped zucchini or cauliflower)
  4. Pick a protein (20-25 grams; such as plant-based or whey-based protein powder; if you don't love the taste of protein powder, Greek yogurt and shelled edamame are other great options for added protein)
  5. Sprinkle in fun extras (1-3 tablespoons; such as unsalted nuts, no sugar-added nut butter, tahini, chia seeds, hemp seeds, cacao powder, pitted dates for sweetness, ground cinnamon, ground turmeric, etc.)

When it comes to protein powders, look for brands with no added sugars or artificial sweeteners (opt for natural sweeteners if desired, like stevia or monk fruit), 5 or 6 ingredients or fewer, with at least 20 grams protein per 100 calories. For plant-based powders, check the label to make sure it has all nine essential amino acids.

Our recommendations for whey-based (animal-based) protein powders: Isopure Whey, Tera’s Whey, Active Stacks, Gainful Whey

Our recommendations for plant-based protein powders: Vega One, Vital Proteins Collagen Peptides, Garden of Life Raw Organic Protein, Ritual)

Here are a few tried-and-true recipes that we love. For all of these recipes, simply add the ingredients to a blender and process until smooth:

Quick + Easy Green Smoothie

  • 1 cup regular or unsweetened plant-based milk
  • 1 frozen banana
  • ½ cup berries of choice
  • 1 cup fresh spinach
  • 1 serving protein powder
  • 1 tablespoon hemp seeds

Simple Green Smoothie 

  • 1 cup regular or unsweetened plant-based milk
  • ½ frozen banana
  • ½ cup frozen blueberries
  • 1 cup fresh spinach
  • 1 serving protein powder
  • 1 tablespoon chia seeds

Avocado Green Smoothie

  • 1 cup regular or unsweetened plant-based milk
  • 1 banana (or 1 cup mango)
  • 1 cup fresh spinach
  • ½ avocado
  • 1 serving protein powder
  • 2 tablespoon hemp hearts
  • 1 sprig fresh basil or mint

Chocolate Smoothie 

  • 1 cup regular or unsweetened plant-based milk
  • 1 frozen banana
  • ½ avocado
  • 1 serving chocolate-flavored protein powder
  • 1 tablespoon cacao powder
  • 1 tablespoon no sugar-added nut butter

Cacao Blast Smoothie

  • 1 cup regular or unsweetened plant-based milk
  • 1 banana
  • ½ cup greens of choice
  • 1 serving protein powder
  • 1 pitted date
  • 2 tablespoons no sugar-added nut butter
  • 1 tablespoon chia seeds or hemp hearts 
  • 2 teaspoons cacao powder

Strawberry Blast Smoothie

  • 1 cup regular or unsweetened plant-based milk
  • ½ frozen banana
  • 1 cup strawberries
  • ¼ cup frozen cauliflower florets
  • 1 serving protein powder
  • 2 tablespoons raw cashews

Creamy Kale Cashew Smoothie

  • 1 cup regular or unsweetened plant-based milk
  • 1 frozen banana
  • ½-1 cup kale leaves (stems removed)
  • 1 serving protein powder
  • ¼ cup raw unsalted cashews
  • ¼ teaspoon vanilla extract

Coffee Cacao Smoothie

  • ¾ cup regular or unsweetened plant-based milk
  • ½ cup cold coffee
  • 1 frozen banana
  • ½ cup greens of choice
  • 1 serving protein powder
  • 1 tablespoon no sugar-added almond butter
  • 1 tablespoon cacao powder or nibs

Tahini Cacao Smoothie 

  • 1 cup regular or unsweetened plant-based milk
  • ½ frozen banana
  • ½ cup greens of choice
  • 1 serving protein powder
  • 1 date (pitted)
  • ¼ cup tahini
  • 1 tablespoon cacao powder (or nibs if you prefer a crunch)
  • 2 teaspoons ground cinnamon