HOW TO BUILD A (BETTER) SMOOTHIE
Smoothies can be a total nutrition win — or they can leave you hungry again 30 minutes later. The good news? It all comes down to how you build them: there’s a difference between tossing a banana and some ice into a blender and building a smoothie that supports your goals, keeps you full, and tastes great too.
Whether you're trying to hit your protein target, include some extra color, or just get out the door with breakfast in hand, here’s how to make a smoothie that actually works for you.
SMOOTHIE MATH
The formula for smoothies starts the same as building any other meal: ideally, it includes a protein, carb, and color. (Oftentimes with smoothies, we find that carb and color check the same box.) Add in a fat of choice for nutrient density and some liquid to help with blending, and you’re all set!
1 | PROTEIN, like:
Protein powder (whey, plant-based, etc.)
Greek yogurt
Cottage cheese (trust me here – it’s got the creaminess of Greek yogurt, without the tartness)
Tofu or liquid egg whites (surprisingly neutral in flavor)
2 | CARBS, like:
Fruit (banana, berries, mango, pineapple, etc.)
Vegetables (spinach, kale, zucchini, etc.)
Oats (¼–½ cup works well)
Milk, any type
3 | FATS, like:
Peanut butter or almond butter
Chia, hemp, or flax seeds
Avocado (especially good in tropical blends)
4 | LIQUID, like water, a milk of choice, or even some cold brew! Add just enough to blend, then adjust to your preferred texture.
(A tip: If you’re not used to drinking smoothies, start with less liquid. You can always thin it out later, but a too-watery drink when you’re expecting smoothie consistency is just...disappointing.)
MAKE YOUR SMOOTHIE WORK FOR YOU
The best smoothie is the one that fits your routine, your hunger, and your goals.
Want something high-protein and low-calorie?
Use a scoop of protein powder, water or almond milk, some frozen fruit, and a handful of spinach. The combo of berries and leafy greens, with a lower-calorie liquid is light but satisfying.
Trying to stay full all morning?
This is your time to experiment with all that you can add to your smoothie! Add oats or chia seeds for thickness and texture, and use milk or Greek yogurt for the staying power of a higher-calorie liquid. If you’re looking to stay full, you want to think more about the components and calories of a meal.
Need something easy on the stomach post-workout?
Try half a banana, a scoop of protein, almond milk, and a little nut butter. A variation of this can be quick to make and easy to digest.
Struggling to eat enough during the day?
Smoothies are a great way to increase calories without feeling overly full. Add full-fat dairy, extra fruit, oats, seeds, or some nut butter or oil for a calorie-dense, nutrient-packed option. There are many ways that you can play around with modifying your favorite flavor profiles to make smoothies with different calorie totals.
You don’t have to drink a smoothie every day — but when made well, they're fast, easy, and customizable to your taste preferences and cravings, and a super flexible way to build in more protein, fiber, and color. (And they only dirty one dish!)
Plus, they’re portable. And in a season of busy schedules, heat waves, and cookouts…we love a no-cook meal that checks the boxes.
Ready to try one? Let me know your favorite combo, or comment below with your next blender creation!
