Smoothies are an excellent way to start your morning, especially if you are busy and on the go. Between being loaded with vitamins, minerals, and nutrients + super simple and speedy, there is almost no better meal to power up your day. However, things can go south if you don’t know the keys to building a balanced smoothie.

Where I see most clients go wrong is when they add too much fruit and too little of everything else. Trust me, I get it… 

We all want our smoothies to taste yummy, and most cafes load them up with fruit so it seems like that’s what you should replicate at home. Unfortunately, all this usually leads to is high blood sugar and a bad case of hanger (you know…being hungry + angry). 👿

The good news is you can have your fruit and feel good too! Follow these tips to build a balanced smoothie that fills you up, floods your body with nutrients, and tastes delicious! 

*Note: I included rough portion recommendations. Keep in mind that these can vary depending on your preferences and which ingredients you choose.

Tip #1 

Choose a Base (12-16 oz)

I typically use water to mix all my smoothies. You can also use non-dairy milk such as hemp, coconut, or almond milk for enhanced flavor or creaminess.

Pro tip: Skip the oat milk. It can lead to the blood sugar spikes we are trying to avoid. 

Tip #2

Pick a Protein (1-2 scoops)

Why: High-quality protein is essential for many processes in the body including muscle growth, tissue repair, and hormone regulation. It will help boost your metabolism and curb cravings by keeping you fuller for longer!

What I love: Perfect Supplements for a protein powder that contains no added ingredients and provides access to COAs. Truvani, Sprout Living, Sunwarrior, and Equilife for protein powders that are third-party tested and offer a good dose of flavor to the smoothie (especially great for newbies).

Tip #3

Fill up with Fiber (1-2 Tbsp/Varies)

Why: Fiber is essential to optimal digestive and overall health. With superpowers like keeping things regular, slowing blood sugar spikes, and keeping you fuller for longer, you do not want to skimp on the extra fiber!

What I love: In addition to adding fiber-rich fruits (and sometimes veggies) to my smoothies, I love adding chia seeds, basil seeds (my latest favorite), or psyllium husk to really ramp up the fiber content. 

*Note the basil seeds significantly thicken the smoothie so adjust the water content as needed.

Tip #4

Fuel with Fat (1-2 Tbsp)

Why: Fats play a critical role in hormone balance, brain health, and proper absorption of fat-soluble vitamins like A, D, E, and K. Like their buddies protein and fiber, they also keep you fuller longer. It’s safe to say healthy fats are a winner in my book!

What I love: Nut butter, sprouted nuts, coconut butter, chia seeds (also a great source of fiber!), and ground flax seeds. 

Tip #5 

Factor in Fruit (½-1 cup)

Why: Packed full of vitamins, minerals, fiber, and antioxidants, fruits are nature’s healthiest candy. Fruits are a fantastic source of nutrients that provide a tasty boost to any smoothie. 

What I love: Wild blueberries, ½ frozen banana, wild fruits from NWWF.

I tend to stick to lower-sugar fruits for my smoothies, aside from adding ⅓-½ a frozen banana for sweetness and texture when desired. 

Bonus Tips

Have Fun with Flavor 

Why: Depending on your taste buds and which protein powder and fruits you choose, you may want to add some extra flavor. 

What I love: Monkfruit, cacao powder, vanilla bean powder, ceylon cinnamon.

Get Wild with Superfoods 

Add greens, greens powders, superfood powders, and more for a super dose of healthy goodness. The options are truly endless here!

What I love: Acerola berry powder (Vit C), acai powder, plant-based collagen booster, blue spirulina, barley grass, and SO many more. 

Ready to get started? 

Download my free Smoothie Guide HERE. It’s your all-in-one guide to blending up a balanced smoothie complete with a variety of ingredient inspo, the exact products I use myself, and 3 recipes to get you started!

Until next time…

Make Healthy A Habit, Honey 😉