Smoothies are a great way to take in your calories and are more easily digestible than solid food. They are a quick way to get the nutrients you need in one compact drink, as well. There are different recipes for different nutritional needs, and the possibilities are endless. How do you make an efficient one that doesn’t force you to down a whole day’s worth of calories?
For starters, here’s one simple base recipe that helps get the job done.
- Almond milk
- 3 bananas
- 1/4 c peanut butter
- 3/4 tsp cinnamon
- 1 tbsp fish oil
From this base recipe, you can add other ingredients to meet your different nutritional needs or capture the taste you want. You can add grains for fiber and protein, an avocado for its creaminess and nutrients or even nutritional supplements like protein powders or superfoods. Get creative!
We also put together some recipes that target your different nutritional goals, in case you want something more specific.
Healthy Weight Gain Smoothie
Are you looking to gain weight or add muscle mass? It’s easy to be tempted to simply consume a lot of calories. However, there is a way to do it without going for unhealthy options. This recipe contains healthy sources of carbs, protein and fat. For this, blend together the following:
- 10 oz or 300 ml whole milk
- 1 1/2 scoops whey protein
- 1 c spinach
- 1 c strawberries
- 1 large banana
- 3/4-1 c oatmeal
- 1/2-3/4 c blueberries
- 2 tbsp sunflower butter
Remember, the goal of this smoothie is to help you add mass. If you’re looking for a vegan option, a good substitute for whole milk would be oat milk, hemp milk or soy milk. These contain proteins, fat and fiber. However, they do not have as much fat as cow’s milk. You can replace the sunflower butter with another nut butter of your choice as well.
The end result is a nutrition-packed smoothie with 1,023 calories in about 24 ounces or 700ml. That’s a lot of liquid to drink, but you’ll get used to it the more you stick with it. The ingredients keep you energized and full throughout the day as well.
Upgraded PB&J Smoothie
Want a healthy twist on the classic peanut butter and jelly? This smoothie is the perfect breakfast that will keep you feeling full and energetic throughout the day. You can make it a little sweeter with some honey or stevia, but it’s delicious and satiating as is.
- 1 c frozen blueberries
- 6 oz nonfat vanilla Greek yogurt
- 2 tbsp peanut butter
If you want the peanut butter flavor but would like to go for an option with less fat, you can try using a powdered peanut butter of your choice. Blend all the ingredients together and you’re good to go!
Per serving, without additional sweeteners, this contains 269 calories; 6g fat, 1g saturated fat; 215mg sodium; 38g carbohydrates; 16g protein; 5g fiber; and 31g sugar.
You can add other ingredients for more nutrients, but keep in mind that it also means more calories.
Power Smoothie
If you want a killer post-workout smoothie for effective recovery, this is the one you’re looking for. Spinach is an antioxidant powerhouse, avocados provide healthy fats and blueberries and bananas provide additional sweetness and nutrients. With a few scoops of vanilla flavored protein powder, you have a well-rounded smoothie that serves you right.
Blend together the following ingredients.
- 1 medium banana (preferably peeled and frozen overnight)
- 1 c frozen spinach
- 1 c frozen blueberries
- 1 oz or 30 ml unsweetened almond milk
- 1/2 avocado
- 50 ml or 1/4 c water
- 2 scoops vanilla flavored powdered protein
You’ll have one shake that has 684 calories; 24g of total fat; 69g of total carbs; and 55g of protein. It’s a perfectly nutritious drink that hits all your macronutrients, aiding your recovery.
There are many more recipes out there that can hit different nutrient groups. What’s important is that you have a good idea of how many calories, carbohydrates, proteins, fats and fiber are going into your smoothie. Don’t rely completely on smoothies, however, and remember to still have whole foods in your diet. Power on!
