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Thursday, February 29, 2024

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 so much… and the reply is ABSOLUTELY!

I’m gonna offer you ALL the guidelines and methods you must inventory your fridge and freezer stuffed with wholesome, scrumptious, grab-and-go smoothies.

Prepare for a complete information on the best way to meal prep smoothie recipes forward of time for fast, wholesome breakfasts or post-workout snacks.

CAN YOU MEAL PREP SMOOTHIES?

At Match Males Prepare dinner, we consider find methods to meal prep absolutely anything , and smoothies aren’t any exception. The trick is figuring out the best way to meal prep particularly for the kind of elements 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 best methodology to meal prep your favourite smoothie. For instance, if you happen to’re making inexperienced smoothies, you don’t wish to pre-mix them a number of days upfront 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, preserve studying as a result of I’ll present you the best approach to prep these elements so you already know precisely the best way to meal prep your favourite FMC smoothie recipes.

SMOOTHIE MEAL PREP METHODS

Listed here are 4 totally different strategies to meal prep your smoothie elements so the feel, style, and diet 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 wish to observe one among 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 line with the recipe.

Step 2: Pour the smoothie into ice dice trays.

Step 3: Freeze the tray for a minimum of just a few 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 simple removing.
  • For breakfast smoothies, place cubes in a cup within the fridge for an in a single day thaw.
  • Mason jars with lids make for simple thawing, shaking, and transporting.
  • When you don’t wish to await the thaw, add cubes to the blender together with your selection of liquid and mix.

Methodology 2 – Make-Forward: Jars

Step 1: Make your smoothie in line 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 coloration shortly within the fridge, which could be off-putting to drink however the taste and vitamins ought to nonetheless be tremendous for 1-2 days.
  • Keep away from chia seeds and flax seed, they absorb the liquid and switch your smoothie into an undesirable pudding consistency. 
  • Blueberries have a tendency to alter texture within the fridge and should change into disagreeable. 
  • When doubtful, freeze your smoothie to keep up coloration, texture, and diet.

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 simple 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 approach to prep smoothies forward of time is by prepping the elements into smoothie packs. By washing, slicing, portioning, and packaging all the elements wanted for a single smoothie, making a smoothie turns into as simple as dumping the elements into the blender and including a splash of liquid. Right here’s the best way to prep your smoothie packs so that you all the time have entry to a fast and wholesome meal or snack.

Methodology 3 – Smoothie Packs

Step 1: Fill freezer luggage or a freezer-safe jar with fruit, greens, protein powders, and different dry elements. 

Step 2: Freeze for as much as 3 months.

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

Step 4: Mix till easy and luxuriate in.

Suggestions: 

  • Ensure you use luggage which might be made for the freezer so your elements keep contemporary.
  • Use reusable luggage or rinse and reuse disposable luggage when attainable.
  • Mason jars with reusable plastic lids work nice.
  • Wholesome fats like nut butter, coconut oil, or coconut butter could be added within the bag or with the liquid.
  • Purchase frozen fruit in bulk to save cash.

Freezer smoothie packs offer you 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, a complete week of smoothie prep might want to hit the freezer to remain contemporary. One of the simplest ways to prep a complete week of smoothies is to mix a batch of about 7-10 smoothies price. You’ll most likely must mix half at a time. Then freeze the smoothies in both ice trays or jars. For selection, spend just a few extra minutes making 2-4 flavors so you may have choices all through the week. And in lower than an hour, with just a few massive smoothie batches, you can simply have a complete month’s price of scrumptious smoothies able to take pleasure in.

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 on your youngsters. Your youngsters might drink the identical flavors you take pleasure in, but when they’re a bit choosy, be at liberty so as to add extra fruit and fewer greens for a sweeter, however nonetheless wholesome, smoothie. If you wish to assist your youngsters strive new flavors like a easy inexperienced smoothie, strive utilizing cups that preserve the smoothie out of sight. Lids with straws or reusable squeeze packets go a great distance in serving to youngsters strive one thing which 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 elements like greens, dates, or flax seeds, the one manner you’ll get a easy texture is with a high-powered blender. Good blenders can get fairly expensive, however they’re definitely worth the funding if you happen to plan on making smoothies frequently. Take a look at these manufacturers for just a few choices at totally different worth 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 Prepare dinner smoothie recipes under. However if you happen to’re feeling adventurous, smoothies are tremendous simple to customise and you’ll contemplate including any of the elements under to construct your personal signature taste. 

We suggest a 1-1-1½ combo as you plug and play with these elements – that’s 1 cup liquid, 1 cup greens, and 1½ cups frozen fruit.

Strive these elements to make your personal recipe. And make sure you share your favourite combos with me!

Fruits and Veggies:

Strive these contemporary or frozen. In case your produce is generally contemporary, you might want so as to add ice rather than a few of your liquid in order for you 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 circulation 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 decrease irritation throughout an damage.
  • 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 cut back pointless added sugars.

  • Water – hydrating, zero cal, doesn’t influence taste.
  • Coconut water – loaded with electrolytes.
  • Almond milk – delicate style, reasonably priced, available.
  • Oat milk – creamy, naturally candy, usually fortified with further nutritional vitamins and minerals.
  • Tea – pure vitality, different smoothing elements.

Boosters or Add-ins:

Add additional diet with just a few 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 might help 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 absorb among the liquid and should require you so as to add extra liquid to your recipe.

Sweeteners:

Keep away from sugary or synthetic sweeteners by utilizing one among 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, keep on with plant-based and pure elements. 

  • Refined sugar
  • Synthetic sweeteners

STEPS TO A PERFECTLY BLENDED SMOOTHIE

When you’ve struggled to get the right smoothie texture, I’ve received 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 all the elements, you might want a blender improve earlier than you’ll get a brilliant easy texture. However these steps gives you the most effective likelihood at a high quality combine.

Step 1: Add greens.

Step 2: Add liquid.

Step 3: Mix fully.

Step 4: Add contemporary fruits and veggies chopped no bigger than 1-inch items.

Step 5: Add dry elements and wholesome fat.

Step 6: Mix fully.

Step 7: Add frozen fruits and veggies.

Step 8: Mix fully – begin on a low pace and regularly improve. If the blender struggles at excessive speeds, add extra liquid till every thing simply mixes collectively.

Step 9: Get pleasure from!

TIPS TO MEAL PREP SMOOTHIES

Smoothies are fairly simple to make. However listed below are just a few 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, ensure your veggies are fully blended in your liquid. It will allow 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 pace then regularly improve the pace till it’s nicely blended. If the blender struggles at excessive pace, add extra liquid till it blends simply.
  3. Use frozen fruit. For a thick, chilled smoothie, use frozen fruit as a substitute of ice. It will shield your blender and preserve 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 on your liking or if the blender is struggling, add extra liquid.
  5. Select the best liquid. Do not forget that a lot of your liquid selections will influence the flavour, so check new liquids earlier than making a big batch to see how the flavour adjustments. Espresso might solely style good with bananas. Coconut milk provides a robust 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 another a part of your life-style, you’ll nonetheless discover a optimistic influence. Listed here are among the methods a each day, wholesome smoothie can profit you.

  • Weight reduction – elevated fiber and wholesome fat will preserve you from undesirable snacking all through the day. 
  • Immune system enhance – the vitamin-rich vegatables and fruits strengthen your physique’s means to struggle off infections and viruses.
  • Pores and skin, hair, and nails – the chlorophyll in inexperienced smoothies allow 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 pimples, and potential weight reduction.

GET STARTED WITH SOME OF OUR FAVORITE FMC SMOOTHIE RECIPES

Get pleasure from a smoothie immediately! Customise a recipe of your personal or use one among our scrumptious combos under. 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) – observe: 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 scorching
  • Non-compulsory
    • 1 teaspoon cinnamon (non-compulsory to curb intense candy cravings)
    • 1 tablespoon RAW honey (should 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 (non-compulsory)
  • 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 selection of low-carb protein powder)
  • 1 teaspoon cinnamon (non-compulsory)

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 (non-compulsory)
    • crushed pecans
    • unsweetened cacao nibs

4 Protein Egg White Smoothies To Gasoline 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 corresponding to almond or coconut (OR water)
    • 1/2 tablespoon contemporary 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 (non-compulsory however advisable for added taste)
  • Toppings (non-compulsory)
    • 2-3 tablespoons of your favourite uncooked nuts, seeds or dried coconut (I used a mix of chia, walnuts, dried coconut and pumpkin seeds)

5 4-Ingredient Smoothie Recipes

Golden Yellow Smoothie Recipe

  • 1 massive carrot
  • ½ medium avocado
  • 1 small pink 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 Pink Smoothie Recipe

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

Prime 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 contemporary) pineapple
  • 1 cup coconut milk
  • 1/3 cup coconut cream
  • juice from 2 limes (non-compulsory)
  • 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 selection 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 line with your tastes)
  • 1 garlic clove
  • 1 inexperienced onion
  • sea salt & pepper to style
  • Tabasco (or different pink scorching 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 line with tastes)
  • 1/2 teaspoon turmeric (or extra/much less in line with tastes)

Candy Inexperienced Smoothie With Honey

  • 1 cup spinach
  • 1 1/2 cups almond milk (or extra/much less in line with tastes)
  •  1/2 medium avocado
  • 1 kiwi (peeled)
  • 1 tablespoon matcha inexperienced tea powder (or extra/much less in line with tastes)
  • 1 tablespoon uncooked honey
  • 1 teaspoon vanilla extract

Mint Berry Smoothie

  • 1 cup (frozen) blueberries
  • 1/2 cup blackberries
  • 1 tablespoon contemporary mint
  • 1 teaspoon ginger
  • juice from 2 limes (non-compulsory however advisable)
  • 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 shouldn’t have a high-powered blender)
  • 1 massive 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
  • contemporary lime juice
  • ice, water as wanted

Chun-Li Lightning Kick Candy Pink Pre-Exercise Smoothie

  • 1/2 pink beet
  • 1 small pink apple
  • 1 celery stick
  • 3 massive strawberries
  • 1/4 banana
  • inexperienced tea
  • 1/3 cup raspberries
  • 1 tsp ginger

Guile Sonic Increase: 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 massive carrot
  • 1/4 cucumber
  • 1 garlic clove
  • handful cilantro
  • lime juice from 1 lime (to style)
  • 1/8 cup pink onion
  • 1/2 jalapeño

Detox Beet & Fruit Smoothie

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

TRY PREVIOUS FIT MEN COOK SMOOTHIE CHALLENGES:

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2017 5-Day Smoothie Problem

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ABOUT THE AUTHOR

Hey, I am Kevin

My identify is Kevin. My life modified after I realized that wholesome residing is actually a lifelong journey, primarily received by having a well-balanced food regimen and having fun with satisfactory train.

By experimenting within the kitchen and overtly sharing my meals, I discovered that wholesome consuming is hardly boring and that by making just a few changes, I may design a food regimen that would assist me obtain my private health objectives. Our our bodies are constructed within the kitchen and sculpted within the gymnasium.

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