In the throes of summer heat, a cool smoothie can make all the difference. Whether as a meal replacement or as a snack, meal prep smoothies are a nutritious, delicious, and nice change of pace for meals. The flavor combinations and cool temperature make for a different experience than the usual lunch. Meal prep smoothies take it a step further, planning and portioning out the ingredients in advance to make smoothies even easier.
Meal prep smoothies can also help with lunch smoothies. You can pre-make the smoothies and take it with you in a bottle, keep it in the fridge, and mix it up before drinking. If you are making more of a juice smoothie this is an option that works. If, on the other hand, you’re making more of a frozen fruit smoothie, it may be better to meal prep the smoothie instead.
To meal prep smoothies, combine freezable ingredients together in a ziploc bag. Pretty much all fruits and some veggies. Carrots and cucumbers freeze well, however spinach, kale, and avocado do not so much. Chia seed and flaxseed can both be frozen well too. Measuring all of these out into a single or double portion and bagging them together is a great way to shorten your prep time later. The rest of the ingredients that don’t freeze well can be portioned out and kept in the fridge or pantry. Most of these can be pre-cut or pre-combined separately from the frozen ingredients so that you only need to grab two containers in the morning before you head out for work or school. Another option is to combine them together the morning you plan to use them. The frozen ingredients may defrost a bit before you’re ready to consume them but that can be for the best as often smoothies come out too frozen.
Meal prep smoothies can be a great meal replacement option. Your nutritional balance needs to be considered. If you’re lacking fruits and veggies in your diet, smoothies are a great way to fit them in. Don’t think it’s always healthy to replace meals with smoothies though. In some cases you may be lacking calories in your diet or in other cases you may find yourself snacking constantly to make up for the calories you didn’t get at lunch, ultimately consuming more than you saved at lunch.
1. Balanced nutrition
Balance your protein, healthy fats, and carbohydrates in smoothies. These ingredients can help you feel full and provide huge health benefits.
2. Avoid high sugar ingredients
Avoid high sugar ingredients like off the shelf juices. Even fresh fruit and vegetables can be high in sugar. Depending on your diet you may need to avoid certain ingredients even if they are healthy.
3. Add fiber
Most people struggle to achieve adequate levels of fiber and a smoothie can be a great opportunity to add this to your diet. Fiber aids in digestion and increases the feeling of fullness.
4. Use whole, fresh ingredients
Whenever possible, use whole, fresh, and organic ingredients. This ensures you’re getting the maximum nutritional benefits without added preservatives or chemicals.
5. Control portion sizes
Be mindful of portion sizes to avoid overconsumption of calories. A meal-replacement smoothie should generally be between 300-500 calories, depending on your individual needs and activity level.
6. Include greens
Leafy greens like spinach or kale can boost the nutrient content without significantly altering the flavor. This is a fantastic method for getting your greens in if you don’t like salads. You’ll barely taste the greens.
Popular Meal Prep Smoothie Ingredients
Fruits
- Strawberries
- Mango
- Banana
- Peach
- Pineapple
- Apricot
- Melon
- Cherries
Vegetables
- Carrots
- Kale
- Spinach
- Avocado
- Cucumber
- Pumpkin
Healthy Fats & Nutrients
- Chia seed
- Flaxseed
High Protein
- Greek yogurt plain
- Almond butter
- Peanut butter
- Soymilk plain
- Milk plain
- Oat milk plain
- Protein powder (whey, pea, hemp)
Juices
- Coconut water
- V8
- Apple juice unsweetened
- Orange juice unsweetened
- Water
Smoothie Meal Prep Tips
Choose a High-Quality Blender
Start with a Liquid Base
- Always start by adding your liquid first. This helps to create a vortex that pulls the other ingredients down into the blades for even blending.
Balance Your Ingredients
- Aim for a balanced ratio of fruits, vegetables, protein, and healthy fats to create a nutritious smoothie. Sometimes this takes trial and error
Use Frozen Fruits and Vegetables
- Using frozen fruits and vegetables can give your smoothie a thick, creamy texture without needing to add ice, which can water it down.
Add a Natural Sweetener Sparingly
Blend in Steps
- To achieve a smooth texture, start by blending your liquid and greens first, then add softer ingredients like fruits and yogurt, and finally, blend in any hard or frozen items.
Taste and Adjust
- After blending, taste your smoothie and adjust as needed. You might need to add a bit more sweetener, a squeeze of citrus for brightness, or more liquid to reach the desired consistency.
Don’t Overfill Your Blender
- Avoid overloading your blender, as this can lead to uneven blending. Fill it about three-quarters full for the best results.
Clean Your Blender Immediately
