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  • Writer's pictureAshlyn

How to Build a Balanced Smoothie

Smoothies are one of the best breakfasts for people on the go. Whether you’re a busy parent, a student, or an on-the-go athlete, smoothies serve their purpose by offering convenient nutrition all in one drinkable glass. Another great thing about smoothies is that they’re completely customizable. You can switch them up by incorporating your favorite fruits and veggies, and make them high or low calories based on your goals. However, when building a smoothie, there are a few rules that are great to follow to ensure your meal keeps you satisfied throughout your day!




  1. Start with a base of fruits and vegetables. This will provide you with essential vitamins, minerals, and antioxidants. Our favorite tip is to use a base of frozen banana or avocado for an extra creamy experience! As for vegetables, frozen riced cauliflower, zucchini, and spinach all are great additions. When you add them in the right amounts, you can’t even taste them. We promise!

  2. Add a protein source, such as protein powder, silken tofu, or nut butter. This will help you feel full and satisfied. If you’re trying to cut down on added sugars, a stevia sweetened protein powder may be beneficial to add extra flavor to your smoothie.

  3. Include healthy fat, such as avocado, nuts, or seeds. This will help you absorb the fat-soluble vitamins in your smoothie. In combination with the protein, it will also prevent a blood sugar spike from all of the fruit.

  4. Add some fiber, such as flax seeds or chia seeds. There should also be lots of fiber from your fruit and vegetable base. This will help you feel full and satisfied.

  5. Experiment with different combinations of fruits, vegetables, protein, and healthy fats to find a smoothie that you enjoy. The great thing about smoothies is that the possibilities are endless. Craving something fruity? Go for a tropical mango! More of a chocolate kind of day? How about chocolate peanut butter! The best kind of smoothie is one that you look forward to drinking everyday, so get creative with your favorite blends.


Here is a sample recipe for a balanced smoothie:

  • 1/2 frozen banana

  • 1 cup spinach

  • 1 tbsp peanut butter

  • 1 cup almond milk

  • 1 tablespoon chia seeds


If you’re looking to build muscle, you can always add in more frozen fruit, more healthy fats, and a serving of vegan protein powder! You can always pair a smoothie with another food as well if you feel like you need some more nutrition.


This smoothie provides a good balance of nutrients and is a healthy and satisfying snack or meal replacement.



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