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 lots… and the reply is ABSOLUTELY!

 

I’m gonna provide you with ALL the guidelines and tips you could inventory your fridge and freezer filled with wholesome, scrumptious, grab-and-go smoothies.

 

Prepare for a complete information on the best way 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 consider find methods to meal prep absolutely anything 😉, and smoothies aren’t any exception. The trick is understanding the best way 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 correct technique to meal prep your favourite smoothie. For instance, in case you’re making inexperienced smoothies, you don’t wish 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 effectively. However don’t fear, if these are your favourite smoothie flavors, maintain studying as a result of I’ll present you the correct method to prep these substances so precisely the best way to meal prep your favourite FMC smoothie recipes.

Smoothie Meal Prep Strategies

Listed below are 4 totally 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 in case you’re trying to seize a ready-to-drink smoothie from the fridge or freezer, you wish to observe one in all these make-ahead strategies and pre-mix your smoothies. 

 

These two strategies get you a fully-made smoothie.

Methodology 1 – Make-Forward: Ice Trays

Step 1: Make your smoothie in line with the recipe.

Step 2: Pour the smoothie into ice dice trays.

Step 3: Freeze the tray for at the least 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.

 

Ideas:

• Silicone ice dice trays make for simple removing.
• 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 wish to anticipate the thaw, add cubes to the blender together with your selection of liquid and mix.

Methodology 2 – Make-Forward: Jars

Step 1: Make your smoothie in line 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.

 

Ideas for fridge storage:

• Smoothies saved within the fridge final 1-2 days.
• Contents might separate and have to 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 coloration rapidly within the fridge, which might be off-putting to drink however the taste and vitamins ought to nonetheless be superb 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 vary texture within the fridge and should develop into disagreeable. 
• When doubtful, freeze your smoothie to take care of coloration, texture, and diet.

 

Ideas 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 in case 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 substances into smoothie packs. By washing, reducing, portioning, and packaging the entire 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 the best way to prep your smoothie packs so that you at all times have entry to a fast and wholesome meal or snack.

Methodology 3 – Smoothie Packs

Step 1: Fill freezer baggage 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 many others.).

Step 4: Mix till easy and luxuriate in.

 

Ideas: 

• Ensure you use baggage which might be made for the freezer so your substances keep contemporary.
• Use reusable baggage or rinse and reuse disposable baggage when doable.
• Mason jars with reusable plastic lids work nice.
• Wholesome fats like nut butter, coconut oil, or coconut butter might 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.

Meal Prep Smoothies for a Week in Simply 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. The easiest way to prep a whole 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 might have choices all through the week. And in lower than an hour, with a couple of massive smoothie batches, you could possibly simply have a whole month’s price of scrumptious smoothies able to take pleasure in.

Meal-Prep Smoothies for Children

Use any of the make-ahead strategies above with your loved ones’s favourite smoothie recipe to prep wholesome smoothies to your children. Your children might 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 maintain the smoothie out of sight. Lids with straws or reusable squeeze packets go a good 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 substances like greens, dates, or flax seeds, the one means 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 in case you plan on making smoothies repeatedly. Try these manufacturers for a couple of choices at totally 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 beneath. However in case you’re feeling adventurous, smoothies are tremendous simple to customise and you may think about including any of the substances beneath to construct your personal signature taste. 

 

We advocate 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.

 

Strive these substances to make your personal recipe. And you should definitely share your favourite combos with me!

Fruits and Veggies:

Strive these contemporary or frozen. In case your produce is generally contemporary, chances are you’ll 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 circulation 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 reduce irritation throughout an damage.
• Mango – over 20 totally different nutritional vitamins and minerals to assist 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, reasonably priced, 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 further 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 will help improve 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.

 

*Bear in mind: chia, hemp, and flax seeds absorb among the liquid and should require you so as to add extra liquid to your recipe.

Sweeteners:

Keep away from sugary or synthetic sweeteners through the use of one in all these pure sweeteners.

• Additional 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 Completely Blended Smoothie

For those who’ve struggled to get the right 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 the entire substances, chances are you’ll want a blender improve earlier than you’ll get a brilliant easy texture. However these steps offers you the perfect probability 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 velocity and steadily improve. If the blender struggles at excessive speeds, add extra liquid till every part simply mixes collectively.

 

Step 9: Take pleasure in!

Tricks to Meal Prep Smoothies

Smoothies are fairly simple to make. However listed below are a couple of ideas and tips that will help you excellent your favourite smoothie meal prep recipe.

 

1. Mix liquid and veg first. Earlier than including your fruit or boosters, make certain your veggies are fully blended in your liquid. It will enable you 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 steadily improve the velocity till it’s effectively 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 an alternative of ice. It will 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 simply too thick to your liking or if the blender is struggling, add extra liquid.
5. Select the correct 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 might 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 simple! Strive a smoothie problem and add one inexperienced smoothie to your day for 2 weeks. With out altering some other a part of your life-style, you’ll nonetheless discover a constructive impression. Listed below are among the methods a each 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 fruit and veggies strengthen your physique’s means to combat off infections and viruses.
• Pores and skin, hair, and nails – the chlorophyll in inexperienced smoothies enable you naturally purge toxins and replenish cells.
• Improved regularity – the fiber helps your digestive system, supplying you with common bowel actions, lowered bloating, lowered pimples, and potential weight reduction.

 

Get Began with A few of Our Favourite FMC Smoothie Recipes

Take pleasure in a smoothie at the moment! Customise a recipe of your personal 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) – notice: 1 med banana provides 27g carbohydrates for these questioning concerning the macros

• 1/4 cup walnuts

• 1/3 cup (frozen) cherries

• 2 tablespoons uncooked oats

• 3oz chamomile (or sleep-inducing tea), chilled not scorching

• Non-compulsory

  • 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 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-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 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-compulsory 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-compulsory 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 contemporary) blueberries
• Non-compulsory 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-compulsory 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-compulsory 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 contemporary) 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 line with your tastes)
• 1 garlic clove
• 1 inexperienced onion
• sea salt & pepper to style
• Tabasco (or different crimson scorching 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 line with tastes)
• 1/2 teaspoon turmeric (or extra/much less in line with tastes)

 

Candy Inexperienced Smoothie With Honey

• 1 cup spinach
• 1 1/2 cups almond milk (or extra/much less in line with tastes)
•  1/2 medium avocado
• 1 kiwi (peeled)
• 1 tablespoon matcha inexperienced tea powder (or extra/much less in line with 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-compulsory however really useful)
• 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 in case you 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 Pink 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 Growth: 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 (minimize into wedges)
• 1 small mandarin orange
• 1/2 small apple
• 3-4 frozen strawberries (or common strawberries)
• 1 cup water

 

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