Find out 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 quite a bit… and the reply is ABSOLUTELY!

 

I’m gonna provide you with ALL the information and methods it is advisable to inventory your fridge and freezer filled 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.

Are you able to Meal Prep Smoothies?

At Match Males Cook dinner, we imagine find methods to meal prep absolutely anything 😉, and smoothies aren’t any exception. The trick is figuring out methods to meal prep particularly for the kind of components and storage methodology you select to make use of. 

 

I’ll stroll you thru a number of meal prep strategies so you possibly can have the fitting methodology to meal prep your favourite smoothie. For instance, should you’re making inexperienced smoothies, you don’t need 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 fitting method to prep these components so you already know precisely methods to meal prep your favourite FMC smoothie recipes.

Smoothie Meal Prep Strategies

Listed here are 4 completely different strategies to meal prep your smoothie components so the feel, style, and vitamin 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 seeking to seize a ready-to-drink smoothie from the fridge or freezer, you need to comply with certainly one of 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 keeping with 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 simple 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 simple thawing, shaking, and transporting.
• For those who don’t need to watch for the thaw, add cubes to the blender along with your selection of liquid and mix.

Technique 2 – Make-Forward: Jars

Step 1: Make your smoothie in keeping with 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 could 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 shade shortly within the fridge, which may be off-putting to drink however the taste and vitamins ought to nonetheless be high-quality 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 turn out to be disagreeable. 
• When unsure, freeze your smoothie to keep up shade, texture, and vitamin.

 

Suggestions for freezer storage:

• Don’t fill the jar to the highest – the smoothie will broaden 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 simple 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 method to prep smoothies forward of time is by prepping the components into smoothie packs. By washing, reducing, portioning, and packaging all the components wanted for a single smoothie, making a smoothie turns into as straightforward as dumping the components into the blender and including a splash of liquid. Right here’s methods to prep your smoothie packs so that you all the time 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 components. 

Step 2: Freeze for as much as 3 months.

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

Step 4: Mix till easy and luxuriate in.

 

Suggestions: 

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

 

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

Find out how to Meal Prep Smoothies for a Week in Simply 10 Minutes

Since a smoothie within the fridge solely lasts a day or two, an entire week of smoothie prep might want to hit the freezer to remain recent. The easiest way to prep a complete week of smoothies is to mix a batch of about 7-10 smoothies price. You’ll in all probability 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’ve gotten choices all through the week. And in lower than an hour, with a couple of massive smoothie batches, you may simply have a total month’s price of scrumptious smoothies able to take pleasure in.

Find out how 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 on your children. Your children could drink the identical flavors you take pleasure in, but when they’re a bit choosy, be happy so as to add extra fruit and fewer greens for a sweeter, however nonetheless wholesome, smoothie. If you wish to assist your children attempt new flavors like a easy inexperienced smoothie, attempt utilizing cups that hold the smoothie out of sight. Lids with straws or reusable squeeze packets go a great distance in serving to children attempt 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 components like greens, dates, or flax seeds, the one manner you’ll get a easy texture is with a high-powered blender. Good blenders can get fairly expensive, however they’re definitely worth the funding should you plan on making smoothies often. Take a look at these manufacturers for a couple of choices at completely different value factors: Vitamix, Ninja, and Nutribullet.

 

Elements to Meal Prep Smoothies

To get began with smoothie prep, try a few of our favourite Match Males Cook dinner smoothie recipes under. However should you’re feeling adventurous, smoothies are tremendous straightforward to customise and you’ll think about including any of the components under to construct your personal signature taste. 

 

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

 

Strive these components to make your personal recipe. And be sure you share your favourite combos with me!

Fruits and Veggies:

Strive these recent or frozen. In case your produce is generally recent, you might want so as to add ice instead of 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 stream to the lungs.
• Strawberries – low-sugar fruit, filled with vitamin C and different antioxidants. 
• Oranges – filled 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 decrease irritation throughout an damage.
• 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 cut back pointless added sugars.

• Water – hydrating, zero cal, doesn’t impression taste.
• Coconut water – loaded with electrolytes.
• Almond milk – delicate style, inexpensive, available.
• Oat milk – creamy, naturally candy, typically fortified with extra nutritional vitamins and minerals.
• Tea – pure vitality, different smoothing components.

Boosters or Add-ins:

Add further vitamin 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 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 certainly one of 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 components. 

• Refined sugar
• Synthetic sweeteners

Steps to a Completely Blended Smoothie

For those who’ve struggled to get the proper 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 by means of all the components, you might want a blender improve earlier than you’ll get an excellent easy texture. However these steps provides you with the most effective probability at a high quality combine.

 

Step 1: Add greens.

 

Step 2: Add liquid.

 

Step 3: Mix fully.

 

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

 

Step 5: Add dry components and wholesome fat.

 

Step 6: Mix fully.

 

Step 7: Add frozen fruits and veggies.

 

Step 8: Mix fully – begin on a low velocity and regularly enhance. If the blender struggles at excessive speeds, add extra liquid till all the things simply mixes collectively.

 

Step 9: Get pleasure from!

Tricks to Meal Prep Smoothies

Smoothies are fairly straightforward to make. However listed here are a couple of ideas 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 sure that your veggies are fully blended in your liquid. This may provide help 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 velocity then regularly enhance the velocity till it’s nicely blended. If the blender struggles at excessive velocity, 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 may defend 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 on your liking or if the blender is struggling, add extra liquid.
5. Select the fitting liquid. Keep in mind that a lot of your liquid selections will impression the flavour, so take a look at new liquids earlier than making a big batch to see how the flavour adjustments. Espresso could solely style good with bananas. Coconut milk provides a powerful tropical taste. 

Well being Advantages of Smoothies

The advantages of added fruits and veg to your life are plain! Strive a smoothie problem and add one inexperienced smoothie to your day for 2 weeks. With out altering some other a part of your way of life, you’ll nonetheless discover a constructive impression. Listed here are a number of the methods a every 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 increase – the vitamin-rich vegatables and fruits strengthen your physique’s capability to struggle off infections and viruses.
• Pores and skin, hair, and nails – the chlorophyll in inexperienced smoothies provide help to naturally purge toxins and replenish cells.
• Improved regularity – the fiber helps your digestive system, supplying you with common bowel actions, lowered bloating, lowered zits, and potential weight reduction.

 

Get Began with A few of Our Favourite FMC Smoothie Recipes

Get pleasure from a smoothie at this time! Customise a recipe of your personal or use certainly one of our scrumptious combos under. 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) – 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 sizzling

• Optionally available

  • 1 teaspoon cinnamon (non-compulsory 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-compulsory)
• 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-compulsory)

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-compulsory)
  • 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 reminiscent of almond or coconut (OR water)
  • 1/2 tablespoon recent 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-compulsory however really useful for added taste)
• Toppings (non-compulsory)
  • 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

Golden Yellow Smoothie Recipe

• 1 massive carrot
• ½ medium avocado
• 1 small pink apple
• ½ medium cucumber, peeled
• Optionally available 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
• Optionally available Add-ons:
  • 1 date (or 1/2 tablespoon agave OR 1g Stevia within the uncooked)
• ice

Berry Beet Pink Smoothie Recipe

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

Hipster Inexperienced Smoothie Recipe

• 1 cup of two% cottage cheese
• 2 cups uncooked spinach
• 1 banana
• ½ cup recent pineapple
• Optionally available 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
• Optionally available 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

• 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 recent) pineapple
• 1 cup coconut milk
• 1/3 cup coconut cream
• juice from 2 limes (non-compulsory)
• 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 keeping with your tastes)
• 1 garlic clove
• 1 inexperienced onion
• sea salt & pepper to style
• Tabasco (or different pink 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 keeping with tastes)
• 1/2 teaspoon turmeric (or extra/much less in keeping with tastes)

 

Candy Inexperienced Smoothie With Honey

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

 

Mint Berry Smoothie

• 1 cup (frozen) blueberries
• 1/2 cup blackberries
• 1 tablespoon recent mint
• 1 teaspoon ginger
• juice from 2 limes (non-compulsory however really useful)
• 2/3 cup ice and water

Ryu Hadouken Orange Smoothie Vitality Blast

• 1/3 cup cantaloupe
• 60g uncooked or cooked candy potato (I like to recommend utilizing chilled, cooked candy potato should you shouldn’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
• recent lime juice
• ice, water as wanted

Chun-Li Lightning Kick Candy Pink Pre-Exercise Smoothie

• 1/2 pink beet
• 1 small pink 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 pink 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

 

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