December 8, 2023

Some meals simply appear made for meal prep (I’m you, in a single day oats… 😆). 

 

However can you actually meal prep smoothies

 

I get that query rather a lot… and the reply is ABSOLUTELY!

 

I’m gonna offer you ALL the ideas and tips it’s worthwhile to inventory your fridge and freezer stuffed with wholesome, scrumptious, grab-and-go smoothies.

 

Prepare for a complete information on how one can meal prep smoothie recipes forward of time for fast, wholesome breakfasts or post-workout snacks.

Table of Contents

Are you able to Meal Prep Smoothies?

At Match Males Prepare dinner, we imagine find methods to meal prep absolutely anything 😉, and smoothies aren’t any exception. The trick is realizing how one can meal prep particularly for the kind of elements and storage methodology you select to make use of. 

 

I’ll stroll you thru a number of meal prep strategies so you may have the best methodology to meal prep your favourite smoothie. For instance, should you’re making inexperienced smoothies, you don’t wish to pre-mix them a number of days upfront and allow them to hand around in the fridge. And blueberries and chia seeds will actually mess up the feel of a smoothie within the fridge as nicely. However don’t fear, if these are your favourite smoothie flavors, hold studying as a result of I’ll present you the best strategy to prep these elements so you realize precisely how one can meal prep your favourite FMC smoothie recipes.

Smoothie Meal Prep Strategies

Listed below are 4 completely different strategies to meal prep your smoothie elements so the feel, style, and diet can keep top-notch. 

Make-Forward Smoothies

Smoothies appear fairly easy to make, however prep and cleanup can take extra time than we would like. So should you’re trying to seize a ready-to-drink smoothie from the fridge or freezer, you wish to comply with one among these make-ahead strategies and pre-mix your smoothies. 

 

These two strategies get you a fully-made smoothie.

Methodology 1 – Make-Forward: Ice Trays

Step 1: Make your smoothie in response to the recipe.

Step 2: Pour the smoothie into ice dice trays.

Step 3: Freeze the tray for not less than a couple of hours.

Step 4: Retailer ice cubes in a freezer-safe container.

Step 5: Place smoothies in a glass, thaw, shake, and luxuriate in.

 

Ideas:

  • Silicone ice dice trays make for straightforward elimination.
  • For breakfast smoothies, place cubes in a cup within the fridge for an in a single day thaw.
  • Mason jars with lids make for straightforward thawing, shaking, and transporting.
  • When you don’t wish to look ahead to the thaw, add cubes to the blender together with your selection of liquid and mix.

Methodology 2 – Make-Forward: Jars

Step 1: Make your smoothie in response to the recipe.

Step 2: Pour the smoothie right into a jar.

Step 3: Retailer the smoothie within the fridge or freezer.

Step 4: Thaw (if frozen), shake, and luxuriate in.

 

Ideas for fridge storage:

  • Smoothies saved within the fridge final 1-2 days.
  • Contents might separate and have to be shaken nicely earlier than you drink.
  • In case your recipe included frozen fruit, the fruit will thaw and make the smoothie runnier. Reblend with some ice to thicken.  
  • Inexperienced smoothies change colour shortly within the fridge, which will be off-putting to drink however the taste and vitamins ought to nonetheless be positive for 1-2 days.
  • Keep away from chia seeds and flax seed, they take in the liquid and switch your smoothie into an undesirable pudding consistency. 
  • Blueberries have a tendency to vary texture within the fridge and will develop into disagreeable. 
  • When doubtful, freeze your smoothie to take care of colour, texture, and diet.

 

Ideas for freezer storage:

  • Don’t fill the jar to the highest – the smoothie will develop when frozen and may break the jar.
  • For breakfast smoothies, thaw within the fridge in a single day. 
  • Mason jars with plastic lids make for straightforward microwaving should you want a quick thaw.
  • Retailer smoothies within the freezer for as much as 3 months.

 

Both of those strategies works nice to get you a ready-made smoothie. 

Smoothie Packs

One other strategy to prep smoothies forward of time is by prepping the elements into smoothie packs. By washing, slicing, portioning, and packaging all the elements wanted for a single smoothie, making a smoothie turns into as simple as dumping the elements into the blender and including a splash of liquid. Right here’s how one can prep your smoothie packs so that you at all times have entry to a fast and wholesome meal or snack.

Methodology 3 – Smoothie Packs

Step 1: Fill freezer luggage or a freezer-safe jar with fruit, greens, protein powders, and different dry elements. 

Step 2: Freeze for as much as 3 months.

Step 3: Pour the freezer pack right into a blender together with your liquid of selection (water, juice, almond milk, coconut milk, greek yogurt, and so on.).

Step 4: Mix till clean and luxuriate in.

 

Ideas: 

  • Ensure you use luggage which can be made for the freezer so your elements keep contemporary.
  • Use reusable luggage or rinse and reuse disposable luggage when potential.
  • Mason jars with reusable plastic lids work nice.
  • Wholesome fats like nut butter, coconut oil, or coconut butter will be added within the bag or with the liquid.
  • Purchase frozen fruit in bulk to economize.

 

Freezer smoothie packs offer you fast entry to a wholesome smoothie so that you’re able to go on busy mornings or when starvation hits.

The right way to Meal Prep Smoothies for a Week in Simply 10 Minutes

Since a smoothie within the fridge solely lasts a day or two, a complete week of smoothie prep might want to hit the freezer to remain contemporary. One of the best ways to prep a whole week of smoothies is to mix a batch of about 7-10 smoothies value. You’ll most likely must mix half at a time. Then freeze the smoothies in both ice trays or jars. For selection, spend a couple of extra minutes making 2-4 flavors so you’ve got choices all through the week. And in lower than an hour, with a couple of giant smoothie batches, you would simply have a complete month’s value of scrumptious smoothies able to take pleasure in.

The right way to Meal-Prep Smoothies for Youngsters

Use any of the make-ahead strategies above with your loved ones’s favourite smoothie recipe to prep wholesome smoothies to your children. Your children might drink the identical flavors you take pleasure in, but when they’re a bit choosy, be at liberty so as to add extra fruit and fewer greens for a sweeter, however nonetheless wholesome, smoothie. If you wish to assist your children strive new flavors like a easy inexperienced smoothie, strive utilizing cups that hold the smoothie out of sight. Lids with straws or reusable squeeze packets go a great distance in serving to children strive one thing which will look a bit too inexperienced for his or her liking.

Investing in a Good Blender to Meal Prep Smoothies

Almost each blender can combine a traditional strawberry-banana smoothie. However as quickly as you begin introducing elements like greens, dates, or flax seeds, the one method you’ll get a clean texture is with a high-powered blender. Good blenders can get fairly dear, however they’re well worth the funding should you plan on making smoothies recurrently. Take a look at these manufacturers for a couple of choices at completely different worth factors: Vitamix, Ninja, and Nutribullet.

 

Elements to Meal Prep Smoothies

To get began with smoothie prep, take a look at a few of our favourite Match Males Prepare dinner smoothie recipes beneath. However should you’re feeling adventurous, smoothies are tremendous simple to customise and you may contemplate including any of the elements beneath to construct your individual signature taste. 

 

We advocate a 1-1-1½ combo as you plug and play with these elements – that’s 1 cup liquid, 1 cup greens, and 1½ cups frozen fruit.

 

Attempt these elements to make your individual recipe. And you’ll want to share your favourite combos with me!

Fruits and Veggies:

Attempt these contemporary or frozen. In case your produce is usually contemporary, you might want so as to add ice instead of a few of your liquid in order for you a thicker smoothie.

  • Bananas – a pure sweetener, low glycemic index fruit, loaded with potassium, create a creamy texture, assist with post-workout restoration and muscle rebuild.
  • Apples – a pure sweetener, loaded with quercetin to enhance oxygen circulation to the lungs.
  • Strawberries – low-sugar fruit, stuffed with vitamin C and different antioxidants. 
  • Oranges – stuffed with vitamin C and potassium.
  • Peaches – excessive in beta-carotene and vitamin C.
  • Pineapple – antioxidants, bromelain, helps with post-workout restoration and muscle rebuild, helps reduce irritation throughout an damage.
  • Mango – over 20 completely different nutritional vitamins and minerals to assist your immune system.
  • Avocado – a pure sweetener, loaded with potassium, creates a creamy texture, wholesome fats so that you keep full longer.
  • Berries – antioxidants and fiber.
  • Spinach – most mild-tasting inexperienced veg; wealthy in folate and nutritional vitamins C, A, and Okay; linked to MANY well being advantages

Liquids:

For thinner smoothies, use water-based liquids. For creamier smoothies, use plant-based milks. Keep away from juices to scale back pointless added sugars.

  • Water – hydrating, zero cal, doesn’t influence taste.
  • Coconut water – loaded with electrolytes.
  • Almond milk – gentle style, reasonably priced, available.
  • Oat milk – creamy, naturally candy, typically fortified with further nutritional vitamins and minerals.
  • Tea – pure power, different smoothing elements.

Boosters or Add-ins:

Add additional diet with a couple of tablespoons of a booster or two. 

  • Chia seeds – wholesome fats; nice supply of fiber; wealthy in minerals, omega-3 fats, and antioxidants.
  • Hemp seeds – wholesome fats, protein, loaded with nutritional vitamins and minerals.
  • Oats – loaded with nutritional vitamins, minerals, antioxidants, and fiber. 
  • Flaxseed meal – fiber and minerals, and may help improve milk provide for nursing mamas.
  • Unsweetened cacao powder – loaded with minerals and provides a yummy chocolate taste.
  • Matcha – antioxidants and scrumptious inexperienced tea taste.
  • Frozen cauliflower – nutritional vitamins, thick and creamy texture, no added taste.

 

  • Proteins: protein powder, greek yogurt, nut butters, seed butters, powdered peanut butter.
  • Greens: spinach, kale, shredded frozen zucchini
  • Spices/flavoring: cinnamon, nutmeg, vanilla extract, almond extract, nut butters, cocoa or cacao powders, tahini, coconut milk, espresso, flavored yogurts, or vanilla milks.

 

*Bear in mind: chia, hemp, and flax seeds take in a number of the liquid and will require you so as to add extra liquid to your recipe.

Sweeteners:

Keep away from sugary or synthetic sweeteners through the use of one among these pure sweeteners.

  • Additional ripe bananas
  • Soaked Medjool dates
  • Seasonal berries and fruits
  • Honey
  • Pure maple syrup

What to Keep away from in Smoothies:

For the healthiest smoothie, follow plant-based and pure elements. 

  • Refined sugar
  • Synthetic sweeteners

Steps to a Completely Blended Smoothie

When you’ve struggled to get the right smoothie texture, I’ve bought the reply for you! These steps assure you the smoothest smoothie your blender could make. 

 

**I’m not gonna lie, in case your blender can’t get via all the elements, you might want a blender improve earlier than you’ll get an excellent clean texture. However these steps will provide you with the most effective likelihood at a high quality combine.

 

Step 1: Add greens.

 

Step 2: Add liquid.

 

Step 3: Mix fully.

 

Step 4: Add contemporary fruits and veggies chopped no bigger than 1-inch items.

 

Step 5: Add dry elements and wholesome fat.

 

Step 6: Mix fully.

 

Step 7: Add frozen fruits and veggies.

 

Step 8: Mix fully – begin on a low pace and steadily improve. If the blender struggles at excessive speeds, add extra liquid till the whole lot simply mixes collectively.

 

Step 9: Get pleasure from!

Tricks to Meal Prep Smoothies

Smoothies are fairly simple to make. However listed below are a couple of suggestions and tips that will help you excellent your favourite smoothie meal prep recipe.

 

  1. Mix liquid and veg first. Earlier than including your fruit or boosters, make certain your veggies are fully blended in your liquid. This can aid you keep away from veggie chunks or the disagreeable texture of vegetable fibers in your smoothie. 
  2. Low-high. Begin your mix at a low pace then steadily improve the pace till it’s nicely blended. If the blender struggles at excessive pace, add extra liquid till it blends simply.
  3. Use frozen fruit. For a thick, chilled smoothie, use frozen fruit as a substitute of ice. This can shield your blender and hold the flavour from getting watered down. Frozen avocado or cauliflower are nice thickeners as nicely.
  4. Add extra liquid. In case your smoothie is simply too thick to your liking or if the blender is struggling, add extra liquid.
  5. Select the best liquid. Do not forget that a lot of your liquid selections will influence the flavour, so check new liquids earlier than making a big batch to see how the flavour modifications. Espresso might solely style good with bananas. Coconut milk provides a robust tropical taste. 

Well being Advantages of Smoothies

The advantages of added fruits and veg to your life are simple! Attempt a smoothie problem and add one inexperienced smoothie to your day for 2 weeks. With out altering another a part of your way of life, you’ll nonetheless discover a constructive influence. Listed below are a number of the methods a day by day, wholesome smoothie can profit you.

 

  • Weight reduction – elevated fiber and wholesome fat will hold you from undesirable snacking all through the day. 
  • Immune system enhance – the vitamin-rich vegetables and fruit strengthen your physique’s means to battle off infections and viruses.
  • Pores and skin, hair, and nails – the chlorophyll in inexperienced smoothies aid you naturally purge toxins and replenish cells.
  • Improved regularity – the fiber helps your digestive system, supplying you with common bowel actions, lowered bloating, lowered pimples, and potential weight reduction.

 

Get Began with A few of Our Favourite FMC Smoothie Recipes

Get pleasure from a smoothie in the present day! Customise a recipe of your individual or use one among our scrumptious combos beneath. Take a pic and tag us on social media to tell us your favourite smoothie recipe!

Nighttime Protein Smoothie For Bedtime & Sleep

Nighttime Protein Smoothie For Bedtime & Sleep

  • 3/4 cup 2% cottage cheese (or extra/much less)

  • 1 (frozen) banana (or pumpkin puree) – notice: 1 med banana provides 27g carbohydrates for these questioning in regards to the macros

  • 1/4 cup walnuts

  • 1/3 cup (frozen) cherries

  • 2 tablespoons uncooked oats

  • 3oz chamomile (or sleep-inducing tea), chilled not scorching

  • Elective

    • 1 teaspoon cinnamon (optionally available to curb intense candy cravings)

    • 1 tablespoon RAW honey (have to be 100% uncooked honey)

Low Sugar Restoration Protein Inexperienced Smoothie

Low Sugar Recovery Protein Green Smoothie

  • 1/2 small inexperienced apple
  • 1 kiwi, peeled
  • 1/2 cucumber
  • 1 cup spinach (tightly packed)
  • 1/4 cup uncooked almonds (or walnuts)
  • 2 tablespoons uncooked oats (optionally available)
  • 1 tablespoon cinnamon
  • 25g collagen protein
  • 1/2 cup (or extra/much less) water (additionally substitute ice)

Orange Tropical Smoothie

  • 1/3 cup frozen pineapples
  • 1/3 cup frozen mango
  • 6 oz no sugar added orange juice (or water)
  • 7oz 2% Greek yogurt
  • 1 scoop collagen (or selection of low-carb protein powder)
  • 1 teaspoon cinnamon (optionally available)

Creamy Vanilla Bean Protein Smoothie Bowl

Creamy Vanilla Bean Protein Smoothie Bowl

  • 1/3 cup Almond Breeze almond milk, vanilla taste OR unsweetened
  • 10oz (284g) frozen banana
  • 1 vanilla bean (or 1 tablespoon vanilla extract)
  • 2 scoops vanilla protein powder (vegan or whey isolate)
  • 3 tablespoons almond butter
  • Toppings (optionally available)
    • crushed pecans
    • unsweetened cacao nibs

4 Protein Egg White Smoothies To Gas Your Day

Tropical Delight Golden Smoothie

Tropical Delight Golden Smoothie

  • 1/2 cup egg whites
  • 2/3 cup unsweetened almond milk
  • 1/2 cup frozen mango
  • 1/2 cup frozen pineapple
  • 1 teaspoon turmeric
  • 1/2 cup 2% Greek yogurt

Popeye Emerald Inexperienced Smoothie

Popeye Emerald Green Smoothie

  • 1/2 cup egg whites
  • 1 cup uncooked spinach
  • 1 frozen banana
  • 2/3 cup unsweetened almond milk
  • 1/2 cup 2% Greek yogurt

Purple Blaze Purple Smoothie

Purple Blaze Purple Smoothie

  • 1/2 cup egg whites
  • juice from 2 navel oranges
  • 1 cup frozen blueberries
  • 1 frozen banana
  • 1/2 cup 2% Greek yogurt

Berry Melon Pink Smoothie

Berry Melon Pink Smoothie

  • 1/2 cup egg whites
  • 1 cup frozen strawberries
  • 1/2 cup watermelon chunks/items
  • 1/3 cup unsweetened almond milk
  • 1/2 cup 2% Greek yogurt

Nike Viotech AM90 Smoothie Bowl – Kicks & Grub

Nike Viotech AM90 Smoothie Bowl – Kicks & Grub

  • Base
    • 1 cup frozen mango
    • 1/2 cup cucumber, peeled (OR 1/2 medium banana)
    • 1/3 cup plant-based milk reminiscent of almond or coconut (OR water)
    • 1/2 tablespoon contemporary turmeric
  • Toppings
    • 1/8 cup blueberries
    • 1/2 kiwi, peeled
    • 1/8 cup raspberries
    • 1/4 cup shaved coconut or coconut flesh
    • 1 teaspoon toasted black sesame seeds
    • 1/4 cup granola

Low Carb Smoothie Bowl Recipe

Low Carb Smoothie Bowl Recipe

  • 1 cup plain yogurt (I used YQ Plain)
  • 3/4 cup frozen blackberries and blueberries combine (or just one of many berries)
  • 1/2 medium frozen zucchini, peeled
  • 1 tablespoon vanilla extract (optionally available however beneficial for added taste)
  • Toppings (optionally available)
    • 2-3 tablespoons of your favourite uncooked nuts, seeds or dried coconut (I used a mix of chia, walnuts, dried coconut and pumpkin seeds)

5 4-Ingredient Smoothie Recipes

5 Four-Ingredient Smoothie Recipes

Golden Yellow Smoothie Recipe

Golden Yellow Smoothie Recipe

  • 1 giant carrot
  • ½ medium avocado
  • 1 small purple apple
  • ½ medium cucumber, peeled
  • Elective Add-ons:
    • 1-inch piece of ginger
    • 1-inch piece of turmeric
  • 6 oz water
  • ice

Candy & Salty Cashew Smoothie Recipe

Sweet & Salty Cashew Smoothie Recipe

  • 1 cup 2% Greek yogurt
  • 1 banana
  • 1/3 cup uncooked cashews
  • 2 tablespoons uncooked oatmeal
  • Elective Add-ons:
    • 1 date (or 1/2 tablespoon agave OR 1g Stevia within the uncooked)
  • ice

Berry Beet Purple Smoothie Recipe

Berry Beet Red Smoothie Recipe

  • 2 cups of shredded kale
  • 1 small mandarin orange
  • 1 beet
  • ½ cup frozen (or contemporary) blueberries
  • Elective Add-ons:
  • 8 oz water
  • ice

Hipster Inexperienced Smoothie Recipe

Hipster Green Smoothie Recipe

  • 1 cup of two% cottage cheese
  • 2 cups uncooked spinach
  • 1 banana
  • ½ cup contemporary pineapple
  • Elective Add-ons:
    • 1 teaspoon Matcha inexperienced tea powder
  • ice

Strawberry Lettuce (Off Pink) Smoothie Recipe

Strawberry Lettuce (Off Pink) Smoothie Recipe

  • 1 cup unsweetened almond milk
  • 1 1/2 cup of chopped lettuce
  • 1 banana
  • 5 frozen strawberries
  • Elective Add-ons:
    • 1 scoop unflavored or vanilla whey protein powder (30g isolate whey with 1g carb)

Prime 7 Most Highly effective Smoothies

Cocoa-Nut Smoothie

Cocoa-Nut Smoothie

  • 1 frozen banana
  • 1 cup coconut milk
  • 2 tablespoons almond butter
  • 1 teaspoon honey
  • 1 teaspoon vanilla
  • 1 tablespoon cacao

 

Pineapple Cream Pie Smoothie

Pineapple Cream Pie Smoothie

  • 1 cup (or ~160g contemporary) pineapple
  • 1 cup coconut milk
  • 1/3 cup coconut cream
  • juice from 2 limes (optionally available)
  • 1 teaspoon ginger
  • Cinnamon to style

 

Berry Breakfast Parfait Smoothie

Berry Breakfast Parfait Smoothie

  • 1/2 cup (frozen) blueberries
  • 1/3 cup (frozen) raspberries
  • 7 oz Greek yogurt
  • 2/3 cup almond milk
  • 1 teaspoon vanilla
  • 2 tablespoons oats
  • 1/4 cup almonds (or selection of uncooked nuts)

 

Inexperienced V8 Smoothie With Tabasco

Green V8 Smoothie With Tabasco

  • 1/2 medium cucumber
  • 5 cherry tomatoes
  • 1 cup uncooked spinach
  • 1/2 cup tomato sauce (no salt)
  • 1 medium carrot
  • 1 celery stick
  • 1/2 cup cilantro or parsley (use extra/much less in response to your tastes)
  • 1 garlic clove
  • 1 inexperienced onion
  • sea salt & pepper to style
  • Tabasco (or different purple scorching sauce) to style

 

Orange Cream Smoothie With Turmeric

Orange Cream Smoothie With Turmeric

  • 7 oz greek yogurt (or 1/3 cup coconut cream)
  • 1 1/2 oranges (peeled)
  • 1/3 cup cantaloupe
  • 2 teaspoons vanilla extract
  • 1/2 cup almond milk or coconut milk (or extra/much less in response to tastes)
  • 1/2 teaspoon turmeric (or extra/much less in response to tastes)

 

Candy Inexperienced Smoothie With Honey

Sweet Green Smoothie With Honey

  • 1 cup spinach
  • 1 1/2 cups almond milk (or extra/much less in response to tastes)
  •  1/2 medium avocado
  • 1 kiwi (peeled)
  • 1 tablespoon matcha inexperienced tea powder (or extra/much less in response to tastes)
  • 1 tablespoon uncooked honey
  • 1 teaspoon vanilla extract

 

Mint Berry Smoothie

Mint Berry Smoothie

  • 1 cup (frozen) blueberries
  • 1/2 cup blackberries
  • 1 tablespoon contemporary mint
  • 1 teaspoon ginger
  • juice from 2 limes (optionally available however beneficial)
  • 2/3 cup ice and water

Ryu Hadouken Orange Smoothie Vitality Blast

Ryu Hadouken Orange Smoothie Energy Blast

  • 1/3 cup cantaloupe
  • 60g uncooked or cooked candy potato (I like to recommend utilizing chilled, cooked candy potato should you do not need a high-powered blender)
  • 1 giant carrot
  • 1/3 banana
  • 1 tsp cinnamon
  • coconut water

Muscle E. Honda Torpedo Inexperienced Smoothie

Muscle E. Honda Torpedo Green Smoothie

  • 2 kale leaves
  • 1/2 small avocado
  • 1/2 inexperienced pear
  • 2 pineapple slices
  • 3 strawberries
  • 1/4 cucumber
  • 1 mint sprig
  • contemporary lime juice
  • ice, water as wanted

Chun-Li Lightning Kick Candy Purple Pre-Exercise Smoothie

Chun-Li Lightning Kick Sweet Red Pre-Workout Smoothie

  • 1/2 purple beet
  • 1 small purple apple
  • 1 celery stick
  • 3 giant strawberries
  • 1/4 banana
  • inexperienced tea
  • 1/3 cup raspberries
  • 1 tsp ginger

Guile Sonic Increase: Tropical Golden Smoothie

Guile Sonic Boom: Tropical Golden Smoothie

  • 10 yellow cherry tomatoes
  • 1/2 cup mango (chopped)
  • 1/2 banana
  • 1/4 cup pineapple
  • 1/4 cucumber (peeled)
  • splash of coconut water

Blanka Shock: Spicy Tomato Smoothie

Blanka Shock Spicy Tomato Smoothie

  • 3 small vine tomatoes
  • 1 giant carrot
  • 1/4 cucumber
  • 1 garlic clove
  • handful cilantro
  • lime juice from 1 lime (to style)
  • 1/8 cup purple onion
  • 1/2 jalapeño

Detox Beet & Fruit Smoothie

Detox Beet & Fruit Smoothie

  • 3/4 uncooked beet (minimize into wedges)
  • 1 small mandarin orange
  • 1/2 small apple
  • 3-4 frozen strawberries (or common strawberries)
  • 1 cup water

 

Attempt Earlier Match Males Prepare dinner Smoothie Challenges:

6-Day Avengers Infinity Smoothie Bowl Problem

2017 5-Day Smoothie Problem

5-Day Smoothie Problem: Avenue Fighter Version