The Perfect Smoothie Combo For Your Mornings
Updated: Sep 6
By: Kate Leeney- NASM Nutrition Coach, Fitness Nutrition Specialist, Personal Trainer
We love smoothies but we want to make sure you are using the RIGHT things to keep you full + bring you all the benefits!
Here are some awesome ideas to create your own smoothies with some examples of DELICIOUS smoothies on the bottom!
What to include:
LIQUIDS:
Amount: 6–8 ounces
Suggested choices: water, unsweetened nut milks (almond, coconut, cashew), coconut water
PROTEIN:
Amount: 1-2 scoops (this can be different for everyone)
Suggested choices: Whey protein, collagen, or vegan protein powders
HEALTHY FATS:
Amount: 1-2 tbsp (factor in the rest of your day and where your fats will be)
Suggested choices: nut butters, seeds (hemp, chia, flax), avocado, MCT oil, coconut oil
FIBER:
Amount: 10g- 2tbsp (this depends on your vegetable intake and foods for the rest of the day)
Suggested choices: flax/chia seeds, açacia fiber or other fiber powdered supplement
GREENS:
Amount: 1-2 cups
Suggested choices: spinach, kale, romaine, green powder supplement
EXAMPLES:
Blueberry Vanilla Shake 8 oz. unsweetened coconut milk 1 scoop vanilla protein powder
1 scoop collagen 1 tbsp almond butter 1 cup blueberries 1 tbsp chia seeds 1 1/2 cups spinach 1 tsp vanilla extract (optional)
Chocolate Banana Smoothie 8 oz. unsweetened almond milk 1 scoop chocolate protein powder 1 medium banana 1 cup kale 1 tbsp hemp seeds 1/2 tbsp unsweetened cocoa powder (optional)
Morning Mint Shake 8 oz. unsweetened coconut milk 1 scoop vanilla protein powder 2 cups spinach 2 tbsp avocado 1 tsp vanilla extract 3 or 4 mint leaves (optional)
WHICH ONE WILL YOU MAKE FIRST?!
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