How To Meal Prep Smoothies

Some meals simply appear made for meal prep (I’m you, in a single day oats… ). 

However can you actually meal prep smoothies? 

I get that query loads… and the reply is ABSOLUTELY!

I’m gonna provide you with ALL the guidelines and methods it’s essential to 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 are not any exception. The trick is understanding 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 correct methodology to meal prep your favourite smoothie. For instance, if you happen to’re making inexperienced smoothies, you don’t need 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 nicely. However don’t fear, if these are your favourite smoothie flavors, maintain studying as a result of I’ll present you the correct solution to prep these components so you understand precisely methods to meal prep your favourite FMC smoothie recipes.

SMOOTHIE MEAL PREP METHODS

Listed here are 4 totally 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 if you happen to’re seeking to seize a ready-to-drink smoothie from the fridge or freezer, you need to observe certainly one of 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 accordance 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.

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.
• If you happen to don’t need to await the thaw, add cubes to the blender together with your alternative of liquid and mix.

Methodology 2 – Make-Forward: Jars

Step 1: Make your smoothie in accordance 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 might separate and must 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 might 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 alter texture within the fridge and will turn out to be disagreeable. 
• When unsure, freeze your smoothie to take care of shade, texture, and vitamin.

Suggestions for freezer storage:

• Don’t fill the jar to the highest – the smoothie will increase 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 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 solution to prep smoothies forward of time is by prepping the components into smoothie packs. By washing, slicing, portioning, and packaging the entire 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 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 components. 

Step 2: Freeze for as much as 3 months.

Step 3: Pour the freezer pack right into a blender together with your liquid of alternative (water, juice, almond milk, coconut milk, greek yogurt, and many others.).

Step 4: Mix till clean and luxuriate in.

Suggestions: 

• Be sure you use baggage which might be made for the freezer so your components keep recent.
• Use reusable baggage or rinse and reuse disposable baggage when potential.
• 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.

HOW TO MEAL PREP SMOOTHIES FOR A WEEK IN JUST 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 value. You’ll most likely must 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 have got choices all through the week. And in lower than an hour, with a couple of giant smoothie batches, you possibly can simply have a total month’s value 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 in your children. Your children might drink the identical flavors you get pleasure from, 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 strive new flavors like a easy inexperienced smoothie, strive utilizing cups that maintain the smoothie out of sight. Lids with straws or reusable squeeze packets go a good distance in serving to children strive one thing that 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 method you’ll get a clean texture is with a high-powered blender. Good blenders can get fairly dear, however they’re definitely worth the funding if you happen to plan on making smoothies usually. Take a look at these manufacturers for a couple of choices at totally different value factors: Vitamix, Ninja, and Nutribullet.

INGREDIENTS TO MEAL PREP SMOOTHIES

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

We advocate 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 remember to 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 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 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 Ok; 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 – delicate style, inexpensive, available.
• Oat milk – creamy, naturally candy, usually fortified with further nutritional vitamins and minerals.
• Tea – pure vitality, different smoothing components.

Boosters or Add-ins:

Add additional 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 can assist 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 take in among 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, stick to plant-based and pure components. 

• Refined sugar
• Synthetic sweeteners

STEPS TO A PERFECTLY BLENDED SMOOTHIE

If you happen to’ve struggled to get the proper smoothie texture, I’ve obtained 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 way of the entire components, you might want a blender improve earlier than you’ll get a brilliant clean texture. However these steps will provide you with one of the best probability at a top quality combine.

Step 1: Add greens.

Step 2: Add liquid.

Step 3: Mix utterly.

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 utterly.

Step 7: Add frozen fruits and veggies.

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

Step 9: Get pleasure from!

TIPS TO MEAL PREP SMOOTHIES

Smoothies are fairly straightforward to make. However listed below are a couple of suggestions and methods that can assist 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 utterly blended in your liquid. This can assist you 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 improve the velocity till it’s nicely combined. 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. This can shield your blender and maintain 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 in your liking or if the blender is struggling, add extra liquid.
5. Select the correct liquid. Do not forget that a lot of your liquid decisions 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 powerful tropical taste. 

HEALTH BENEFITS 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 way of life, you’ll nonetheless discover a constructive affect. Listed here 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 capability to combat off infections and viruses.
• Pores and skin, hair, and nails – the chlorophyll in inexperienced smoothies assist you to naturally purge toxins and replenish cells.
• Improved regularity – the fiber helps your digestive system, providing you with common bowel actions, decreased bloating, decreased zits, and potential weight reduction.

GET STARTED WITH SOME OF OUR FAVORITE FMC SMOOTHIE RECIPES

Get pleasure from a smoothie at present! Customise a recipe of your personal or use certainly one of 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) – word: 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-compulsory
  • 1 teaspoon cinnamon (optionally available 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 (optionally available)
• 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 alternative of low-carb protein powder)
• 1 teaspoon cinnamon (optionally available)

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 (optionally available)
  • crushed pecans
  • unsweetened cacao nibs

4 Protein Egg White Smoothies To Gas 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 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 (optionally available however beneficial for added taste)
• Toppings (optionally available)
  • 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 giant carrot
• ½ medium avocado
• 1 small purple 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 Purple Smoothie Recipe

• 2 cups of shredded kale
• 1 small mandarin orange
• 1 beet
• ½ cup frozen (or recent) 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 recent 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)

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 recent) pineapple
• 1 cup coconut milk
• 1/3 cup coconut cream
• juice from 2 limes (optionally available)
• 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 alternative 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 accordance with your tastes)
• 1 garlic clove
• 1 inexperienced onion
• sea salt & pepper to style
• Tabasco (or different purple 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 accordance with tastes)
• 1/2 teaspoon turmeric (or extra/much less in accordance with tastes)

Candy Inexperienced Smoothie With Honey

• 1 cup spinach
• 1 1/2 cups almond milk (or extra/much less in accordance with tastes)
•  1/2 medium avocado
• 1 kiwi (peeled)
• 1 tablespoon matcha inexperienced tea powder (or extra/much less in accordance 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 (optionally available however beneficial)
• 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 if you happen to wouldn’t have a high-powered blender)
• 1 giant 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 Purple Pre-Exercise Smoothie

• 1/2 purple beet
• 1 small purple apple
• 1 celery stick
• 3 giant 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 giant carrot
• 1/4 cucumber
• 1 garlic clove
• handful cilantro
• lime juice from 1 lime (to style)
• 1/8 cup purple onion
• 1/2 jalapeño

Detox Beet & Fruit Smoothie

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

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