Smoothie Cheat Sheet


Making your own smoothie is a great way to get some high quality nutrients in your diet without doing any cooking. They are a great option for busy times, while you’re on the go or when you don’t feel like cooking. Follow the outline below to get started. After you have made a few though, feel free to get creative and try new combinations!


Step 1. Pick a liquid.

                         ·      Unsweetened almond milk

·      Water

Step 2. Pick a protein power

·      Whey protein

·      Plant based protein powder (rice, hemp, pea)

·      Egg protein

·      Casein

·      Plain Greek yogurt

Step 3. Pick a vegetable

·      Spinach (the best – it will make the shake green but you won’t taste it)

·      Kale

·      Pumpkin

·      Celery

Step 4. Pick a fruit.

·      Frozen berries

·      Frozen cherries

·      Cored/sliced apple

·      Banana or other tropical fruit

Step 5. Pick a healthy fat

·      Nuts (almonds, walnuts, pecans, etc.)

·      Peanut butter or any other nut butter

·      Coconut oil

·      Seeds (chia, flax, hemp)

Step 6. Pick an extra to enhance flavor/ change consistency

·      Cacao nibs

·      Cinnamon or other spices

·      Plain yogurt (preferably Greek)

·      Ice cubes (definitely add if using fresh fruit – add to increase thickness of frozen fruit smoothie)

Step 7. Blend!

If you have your own go-to smoothie, post it in the comments section below.

Justin MinerComment