How To Meal Prep Smoothies


Some meals simply appear made for meal prep (I’m taking a look at 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 information and methods that you must inventory your fridge and freezer stuffed with wholesome, scrumptious, grab-and-go smoothies.

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

CAN YOU MEAL PREP SMOOTHIES?

At Match Males Cook dinner, we consider to find methods to meal prep absolutely anything , and smoothies aren’t any exception. The trick is realizing methods to meal prep particularly for the kind of substances and storage technique you select to make use of. 

I’ll stroll you thru a number of meal prep strategies so you possibly can have the fitting technique to meal prep your favourite smoothie. For instance, if you happen to’re making inexperienced smoothies, you don’t wish to pre-mix them a number of days prematurely 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 effectively. However don’t fear, if these are your favourite smoothie flavors, maintain studying as a result of I’ll present you the fitting strategy to prep these substances so you recognize precisely methods to meal prep your favourite FMC smoothie recipes.

SMOOTHIE MEAL PREP METHODS

Listed here are 4 completely different strategies to meal prep your smoothie substances 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 wish. So if you happen to’re seeking to seize a ready-to-drink smoothie from the fridge or freezer, you wish to comply with one in all these make-ahead strategies and pre-mix your smoothies. 

These two strategies get you a fully-made smoothie.

Technique 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 a minimum of 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.

Suggestions:

  • 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 forward to the thaw, add cubes to the blender together with your selection of liquid and mix.

Technique 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.

Suggestions for fridge storage:

  • Smoothies saved within the fridge final 1-2 days.
  • Contents might separate and must be shaken effectively 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 rapidly within the fridge, which could be off-putting to drink however the taste and vitamins ought to nonetheless be effective for 1-2 days.
  • Keep away from chia seeds and flax seed, they absorb the liquid and switch your smoothie into an undesirable pudding consistency. 
  • Blueberries have a tendency to alter texture within the fridge and will change into disagreeable. 
  • When doubtful, freeze your smoothie to keep up colour, texture, and diet.

Suggestions for freezer storage:

  • Don’t fill the jar to the highest – the smoothie will broaden when frozen and might break the jar.
  • For breakfast smoothies, thaw within the fridge in a single day. 
  • Mason jars with plastic lids make for straightforward microwaving if you happen to 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 substances into smoothie packs. By washing, slicing, portioning, and packaging all the substances wanted for a single smoothie, making a smoothie turns into as simple as dumping the substances into the blender and including a splash of liquid. Right here’s methods to prep your smoothie packs so that you at all times have entry to a fast and wholesome meal or snack.

Technique 3 – Smoothie Packs

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

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 forth.).

Step 4: Mix till clean and luxuriate in.

Suggestions: 

  • Be sure you use luggage which are made for the freezer so your substances 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 could be added within the bag or with the liquid.
  • Purchase frozen fruit in bulk to save cash.

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.

HOW TO MEAL PREP SMOOTHIES FOR A WEEK IN JUST 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 complete week of smoothies is to mix a batch of about 7-10 smoothies price. You’ll most likely have to 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 could have choices all through the week. And in lower than an hour, with a couple of massive smoothie batches, you would simply have a whole month’s price of scrumptious smoothies able to get pleasure from.

HOW TO MEAL-PREP SMOOTHIES FOR KIDS

Use any of the make-ahead strategies above with your loved ones’s favourite smoothie recipe to prep wholesome smoothies on your youngsters. Your youngsters might drink the identical flavors you get pleasure from, 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 youngsters attempt new flavors like a easy inexperienced smoothie, attempt utilizing cups that maintain the smoothie out of sight. Lids with straws or reusable squeeze packets go a good distance in serving to youngsters attempt one thing that will look a bit too inexperienced for his or her liking.

INVESTING IN A GOOD BLENDER TO MEAL PREP SMOOTHIES

Practically each blender can combine a basic strawberry-banana smoothie. However as quickly as you begin introducing substances like greens, dates, or flax seeds, the one manner 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 if you happen to 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.

INGREDIENTS TO MEAL PREP SMOOTHIES

To get began with smoothie prep, try a few of our favourite Match Males Cook dinner smoothie recipes beneath. However if you happen to’re feeling adventurous, smoothies are tremendous simple to customise and you’ll take into account including any of the substances beneath to construct your individual signature taste. 

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

Attempt these substances to make your individual recipe. And be sure you share your favourite combos with me!

Fruits and Veggies:

Attempt these contemporary or frozen. In case your produce is generally contemporary, you could want so as to add ice rather than a few of your liquid if you need 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 move 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 harm.
  • Mango – over 20 completely different nutritional vitamins and minerals to help 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 affect taste.
  • Coconut water – loaded with electrolytes.
  • Almond milk – gentle style, inexpensive, available.
  • Oat milk – creamy, naturally candy, typically fortified with further nutritional vitamins and minerals.
  • Tea – pure vitality, different smoothing substances.

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 might help enhance 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.

*Keep in mind: chia, hemp, and flax seeds absorb 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 by utilizing one in all these pure sweeteners.

  • Further 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 substances. 

  • Refined sugar
  • Synthetic sweeteners

STEPS TO A PERFECTLY BLENDED SMOOTHIE

When you’ve struggled to get the proper smoothie texture, I’ve received 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 by means of all the substances, you could want a blender improve earlier than you’ll get an excellent clean texture. However these steps provides you with the perfect 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 substances and wholesome fat.

Step 6: Mix fully.

Step 7: Add frozen fruits and veggies.

Step 8: Mix fully – begin on a low pace and progressively enhance. If the blender struggles at excessive speeds, add extra liquid till every thing simply mixes collectively.

Step 9: Take pleasure in!

TIPS TO MEAL PREP SMOOTHIES

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

  1. Mix liquid and veg first. Earlier than including your fruit or boosters, be certain your veggies are fully blended in your liquid. This may make it easier to 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 progressively enhance the pace till it’s effectively combined. 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 an alternative of ice. This may shield your blender and maintain the flavour from getting watered down. Frozen avocado or cauliflower are nice thickeners as effectively.
  4. Add extra liquid. In case your smoothie is just too thick on your liking or if the blender is struggling, add extra liquid.
  5. Select the fitting liquid. Do not forget that a lot of your liquid selections will affect the flavour, so take a look at 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. 

HEALTH BENEFITS OF SMOOTHIES

The advantages of added fruits and veg to your life are plain! Attempt a smoothie problem and add one inexperienced smoothie to your day for 2 weeks. With out altering another a part of your life-style, you’ll nonetheless discover a constructive affect. Listed here are a number of the methods a every day, wholesome smoothie can profit you.

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

GET STARTED WITH SOME OF OUR FAVORITE FMC SMOOTHIE RECIPES

Take pleasure in a smoothie in the present day! Customise a recipe of your individual or use one in all 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

  • 3/4 cup 2% cottage cheese (or extra/much less)
  • 1 (frozen) banana (or pumpkin puree) – observe: 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 sizzling
  • Non-obligatory
    • 1 teaspoon cinnamon (non-obligatory to curb intense candy cravings)
    • 1 tablespoon RAW honey (have to be 100% uncooked honey)

Low Sugar Restoration Protein Inexperienced 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 (non-obligatory)
  • 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 (non-obligatory)

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 (non-obligatory)
    • crushed pecans
    • unsweetened cacao nibs

4 Protein Egg White Smoothies To Gasoline Your Day

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

  • 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

  • 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

  • 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

  • Base
    • 1 cup frozen mango
    • 1/2 cup cucumber, peeled (OR 1/2 medium banana)
    • 1/3 cup plant-based milk equivalent to 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

  • 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 (non-obligatory however beneficial for added taste)
  • Toppings (non-obligatory)
    • 2-3 tablespoons of your favourite uncooked nuts, seeds or dried coconut (I used a mixture of chia, walnuts, dried coconut and pumpkin seeds)

5 4-Ingredient Smoothie Recipes

Golden Yellow Smoothie Recipe

  • 1 massive carrot
  • ½ medium avocado
  • 1 small crimson apple
  • ½ medium cucumber, peeled
  • Non-obligatory Add-ons:
    • 1-inch piece of ginger
    • 1-inch piece of turmeric
  • 6 oz water
  • ice

Candy & Salty Cashew Smoothie Recipe

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

Berry Beet Purple Smoothie Recipe

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

Hipster Inexperienced Smoothie Recipe

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

Strawberry Lettuce (Off Pink) Smoothie Recipe

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

High 7 Most Highly effective Smoothies

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

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

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

  • 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 crimson sizzling sauce) to style

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

  • 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

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

Ryu Hadouken Orange Smoothie Power Blast

  • 1/3 cup cantaloupe
  • 60g uncooked or cooked candy potato (I like to recommend utilizing chilled, cooked candy potato if you happen to wouldn’t have a high-powered blender)
  • 1 massive carrot
  • 1/3 banana
  • 1 tsp cinnamon
  • coconut water

Muscle E. Honda Torpedo Inexperienced 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

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

Guile Sonic Increase: 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

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

Detox Beet & Fruit Smoothie

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

TRY PREVIOUS FIT MEN COOK SMOOTHIE CHALLENGES:

6-Day Avengers Infinity Smoothie Bowl Problem

2017 5-Day Smoothie Problem

5-Day Smoothie Problem: Avenue Fighter Version

ABOUT THE AUTHOR

Hey, I am Kevin

My title is Kevin. My life modified after I realized that wholesome residing is actually a lifelong journey, primarily received by having a well-balanced weight loss program and having fun with enough train.

By experimenting within the kitchen and brazenly sharing my meals, I realized that wholesome consuming is hardly boring and that by making a couple of changes, I may design a weight loss program that would assist me obtain my private health targets. Our our bodies are constructed within the kitchen and sculpted within the health club.

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