Smoothie Splurge: Best Smoothie Ideas

 

Left to right and top to bottom

Chocolate Herbal Life Cookies and Cream with a Banana 

Apple Cinnamon with Vanilla Protein Powder

Frozen Strawberry with Vanilla Protein Powder

Blueberry Chocolate with Chocolate Herbal Life Cookies and Cream and Chocolate Protein Powder

Chocolate Protein Powder, Banana and Cocoa Powder 

Spinach, Banana, Strawberry and Chocolate Protein Powder

Photo Credit: Jenny

Check out my instagram for more photos of smoothies! instagram.com/nutritionandmindfulness

I love smoothies. They are great for a quick breakfast, pre-workout or post workout snack or a meal replacement. You can add so many healthy and nutritious foods to your smoothies.

Smoothie Ideas
The general formula for having a great smoothie consists of having a good liquid, fruits or veggies, flavorings or protein powder and healthy fats.

Liquids: 

• Water
• Coconut Water 
• Almond Milk 
• Soy Milk 
• Milk (Low-fat or skim) 

Fruits: 

• Banana 
• Raspberries, Blueberries, Strawberries, Cherries
• Peaches
• Grapes 
• Apples 

Fats:  (No more than 2 tablespoons) 

• Chia Seeds 
• Flax Seeds
• Peanut Butter 
• Nuts 
• Hemp Seeds
• Avocado 

Greens: 

• Spinach 
• Kale 
• Romaine Lettuce 
• Chard 
• Parsley 
• Romaine Lettuce 

Dairy (Extra protein): 

• Greek Yogurt (Non-fat) 
• Vanilla Yogurt (Low-fat) 
• Egg Whites
• Cottage Cheese

Flavorings:

• Cinnamon
• Cocoa Powder (Unsweetened) 
• Ginger 
• Cardamon 
• Protein Powder 

Smoothie Recipes
To get a thick smoothie- freeze the berries and bananas overnight. Feel free to add whatever you want to these smoothies. These are just here for you to get a general idea of what ingredients go into a good smoothie.

Smoothies with Protein Powder 

Apple Pie Smoothie 
Total: 257 calories if using Herbal Life

• 1 small apple: 50 calories
• 1 teaspoon of cinnamon: 7 calories
• 2 scoop of Herbal Life vanilla protein powder or regular protein powder: 100 calories
• (2 scoops of cookies and cream formula 1 from herbal life): 100 calories
• 8 oz of water

Chocolate Banana Smoothie:

Total: 270 calories if using Herbal Life

• 1/2 banana: 50 calories
• 2 scoop of Herbal Life chocolate protein powder or regular protein powder: 120 calories
• (2 scoops of cookies and cream formula 1 from herbal life): 100 calories
• 8 oz of water

Chocolate Banana Smoothie with Soy Protein Powder: 

Total Calories: 200 calories 

• 1/2 frozen banana: 50 calories
•  3 scoops of chocolate soy protein powder: 130 calories
• 1 tablespoon of cocoa powder (unsweetened): 20 calories
• Add spinach for more nutrition! 
• 6 ounces of water

Strawberry Banana Smoothie with Protein Powder: 
Total: 225 calories

• 2 scoops of vanilla protein powder: 110 calories
• 1/2 cup of non-fat greek yogurt: 40 calories 
• 1/2 cup of strawberries: 25 calories
• 1/2 banana: 50 calories

Strawberry Banana Blueberry Smoothie: 

Total: 173 calories

• 1/2 cup of strawberries: Around 25 calories
• 1/2 cup of blueberries: About 28 calories
• 1/2 cup of non-fat greek yogurt: 65
• 8 oz water
• 1 scoop of protein powder: 55

Berry Superfood Smoothie 

Total: 230 calories

• 8 oz of water: 0 calories
• 1/2 cup of chobani non-fat greek yogurt: 65 calories
• 1/2 cup of raspberries: 20 calories
• 1/2 cup of strawberries: 25 calories
• 1 tablespoon of chia seeds: 65 
• 1 scoop of protein power: 55

Smoothies with NO Protein Powder

Strawberry Banana Smoothie: 
Total: 150-160 calories

• 1/2 cup of strawberries: 25 calories
• 1/2 of a banana: 45- 50 calories depending on size
• 1/4 cup of 1% milk or more depending on how much you want: 28 calories or more
• 1/4 cup of water: 0 calories
• 1/3 cup of 0% fat vanilla yogurt: 43 calories

 Blueberry Smoothie: 

Total: 125 calories

• 1/2 cup of blueberries: About 45 calories
• 1/3 cup of 1% milk or more depending on how much you want: 37 calories or more
• 1/3 cup of 0% fat vanilla yogurt: 43 calories

 Peanut Butter and Banana Smoothie: 

Total: 239 calories 

• 1/2 of a banana: 45- 50 calories depending on size 
• 1 tablespoon of peanut butter: 90 calories (feel free to add more) 
• 1/3 cup of 0% fat vanilla yogurt: 43 calories 
• 1/2 cup of 1% milk: 56 calories (Feel free to add more) 

Peanut Butter, Jelly and Banana Smoothie: 

Total: 206 calories

• 1/2 of a banana: 45- 50 calories depending on size 
• 1/2 tablespoon of peanut butter: 45 calories (Feel free to add more) 
• 1 tablespoon of any jelly or jam that you want to use: 50 calories 
• 1/4 cup of 0% fat vanilla yogurt: 33 calories 
• 1/4 cup of 1% milk: 28 calories (Feel free to add more) 
• 1/2 cup of water: 0 calories

Ever since I started doing Crossfit and working out at least five times a week, my body has needed way more protein and energy than I ever have eaten in my life. I was raised on three meals a day as a child and did not understand that I needed to eat more. Now I have better energy and no longer get dizzy. I use a variety of protein powders such as Tera Whey's Vanilla and Chocolate and David's Brownie Elite XT protein powder. My favorite protein powders are from Herbal Life even though they are ridiculously expensive. I do not recommend purchasing Herbal Life for the long term, because you will become addicted to the flavors and realize that nothing else tastes as good as their shakes. Although, I know that protein powders are not always the greatest for you, they do help people who consistently work out to get their desired intake. 

A normal smoothie formula for me: 

• 8 oz of water 
• 1-2 scoops of protein powder 
• 1/2- 1 cup of one to two fruits of choice 
• 1/4 cup- 1/2 cup of yogurt
• A few ice cubes