The Perfect Smoothie Formula

Posted by

Sugar, fats, protein, fiber…Feel full longer and fuel your brain with the correct smoothie ingredient ratio.

If you’re like I was, you dump in whatever veggies and fruits seem tasty for the day and hit “blend.” Although smoothie making isn't an exact science, there are a few guidelines to be aware of to ensure your smoothie ends up filling, tasty, AND nutritious.

Being mindful of the sugar trap- avoiding adding too much fruit and not enough fiber, protein, and fat- is very important. Too much sugar causes a spike and fall in blood sugar, leaving you dragging later on in the day. With a nice balance of sugar, protein, fats, and fiber, you'll stay perky and productive. A fiber-packed smoothie makes you feel fuller longer while protein and healthy fats fuel your brain. Below you’ll find the perfect smoothie formula, some ingredient ideas for each category, and additional tips from Alt Protein. And, of course, don’t forget to cap your smoothie creation off with a  reCAP POUR Mason jar lid!

Makes about two 16 oz Servings. 

Step One: Choose a base, 1 cup

(Almond milk, juice, coconut milk, iced green tea, iced coffee, or water)
Almond or coconut milk, in particular, make nutritious options!

Step Two: Choose your fruit (fresh or frozen), 1-2 cups 

(Bananas, mangos, peaches, blueberries, pineapple, strawberries, apples, frozen acai)
This is where we get our fiber and healthy sugars. I always like to pair one banana with a cup of another fruit. Bananas are high in potassium and help you feel full.

Step Three: Make it green, 1 cup 

(Spinach, kale, romaine lettuce, avocado)
Adding a superfood like spinach or kale provides healthy vitamins and fiber. An avocado provides those healthy fats you need to fuel your brain.

Step Four: Make it creamy, 1-2 tbsp 

(Chia seeds, nut butters, coconut meat, gluten-free oats, or ice)
My personal favorite is “no-stir” almond butter.

Step Five: Add a boost, 1-2 tbsp 

(Protein powder, flax, coconut oil, fresh ginger, bee pollen, cacao powder, or maca powder)

Step Six: A Little Something Sweet

Cinnamon, dates, raw honey, pure maple syrup, vanilla extract, or figs can sweeten things up. This step is mainly for if you are using a lot of veggies or oils and need some extra sweetness. Otherwise, I skip this step. 

Here's a shareable graphic from  Lexi’s Clean Kitchen:

Here’s a handy list of Smoothie tips from Alt Protein:

Proven Smoothie Combinations That Benefit or Inhibit Health

You pour what you believe is the perfect smoothie and take a sip. The refreshing taste of smoothies is loved by many, as the fruit within rejuvenates your mind and body. What you may not realize is that some smoothie combinations are much more beneficial to your health than others. There are some that greatly benefit your health, while others inhibit it. Knowing whether you are drinking a healthy or not so healthy smoothie will help make your ingredient selection more worthwhile.

Banana Smoothies Provide Energy

Potassium is a simple way to gain a boost of energy. If you want to start your day out right, a banana smoothie is the way to go, as it contains plenty of potassium. Bananas are also high in fiber, which helps you feel full for a longer amount of time. One banana, one cup of almond milk or fat-free milk, one teaspoon of honey, and a dash of cinnamon are all you need.

Beet Smoothies Cleanse Your Blood

Beets are now known for lowering blood pressure and increasing blood flow to the brain. These health benefits make beets an ideal smoothie ingredient, as they bring several advantages to the body. Consume this smoothie if you want to cleanse your blood and feel fuller longer, as there is plenty of fiber included as well. First, mix one beetroot and raw milk. Once it reaches your desired texture, add in two soaked dates and two prunes, along with five strawberries. You can add a banana as well if you want the extra energy.

Mainly Fruit Smoothies Add to Your Calorie Count

While the fruit within a smoothie does not exactly inhibit your health, it could lead to a higher calorie intake throughout the day. Say you have a smoothie with one-fourth cup water, one cup spinach, and the rest is comprised of orange juice, strawberries, blueberries, and a banana. You may receive the nutrition from the fruits, but you are also gaining a lot of sugar and calories in the process.


You can read more details on Alt Protein’s site at:

Happy sipping,



Recent Updates