Simple Smoothie Formula: A Guide to Balanced Blends

Smoothies are one of the easiest, healthy breakfast options, especially if you have less than 3 minutes to throw something together. 

Do you ever get stuck in a smoothie rut? Do you wonder what types of smoothie add-ins are healthy?

Keep reading for an easy guide on building a balanced smoothie, with some tasty underrated smoothie add-ins. 

What Makes a Smoothie Healthy?

Not all smoothies are equal. 

Often they are loaded with fruit and juice (carbs) and lack a balance of the other major macronutrients (protein & fat), causing a spike in your blood sugar and leaving you hungry soon after.

It’s important to keep your blood sugar as stable as possible for satiety, but also for your long-term health. Regular blood sugar spikes can be damaging to your body and have the potential to eventually cause type 2 diabetes. Balanced macronutrients are the best way to combat this!

A healthy smoothie has a balanced source of carbs, protein, and fats to keep you full and keep your blood sugar under control. 

Simple Smoothie Formula

Instead of feeling like you need to follow a recipe, follow this easy formula to create a healthy smoothie that you enjoy, no recipe needed!

Smoothie Base

Choosing a liquid and a frozen fruit will create a healthy base for your smoothie that you can change up with add-ins day after day. 

Liquid: 1-1.5 cups 

Depending on your personal nutritional needs and tastes, there are a variety of liquid options to start with:

  • Water
  • Milk
  • Nondairy Milk (almond, cashew, soy, pea, etc.)
  • Coconut water

Frozen Fruit: ½ cup

Frozen fruit in smoothies creates the right creamy, cold texture. Frozen fruits that work well in a smoothie include:

  • Banana
  • Berries
  • Cherries
  • Mango

Balance Your Smoothie

Now it’s time for healthy add-ins to balance your smoothie. 

Once you have the base pair picked out, you will choose a protein and a fat source for balance to build a smoothie that keeps you full. 

  • Protein Sources
    • 1 cup Greek yogurt
    • 1 cup Cottage cheese
    • 1 scoop Protein powder
    • 1 cup Beans (black beans, pinto beans, white beans, etc)
    • ½ block Tofu
  • Fat Sources
    • 1 tbsp nut butter
    • 1 tbsp seeds (pumpkin, chia, flax)
    • 1 tbsp nuts (cashews, etc)
    • ¼ avocado
    • 1 tbsp coconut oil

Now that you have your smoothie base, protein, and fat, you can add a fun element to your smoothie if you want to enhance the flavor. 

  • Optional Fun Flavors
    • Cacao nibs
    • Coffee
    • Cinnamon
    • Shredded coconut
    • Vanilla or almond extract
    • Turmeric
    • Fresh mint

Simple Smoothie Formula Examples

  1. Almond milk + frozen blueberries + Greek yogurt + peanut butter + cinnamon
  2. Water + frozen mango + cottage cheese + avocado + mint
  3. Soy milk + frozen cherries + chocolate protein powder + pumpkin seeds + cacao nibs
  4. Milk + frozen banana + white beans + chia seeds + coffee
  5. Coconut water + frozen mango + tofu + coconut oil + turmeric
  6. Cashew milk + frozen raspberries + vanilla protein powder + cashew butter

Final Thoughts

Smoothies are a fast, easy way to consume an incredibly balanced meal on the go. 

To make your smoothies simple and balanced on autopilot, use the formula of a liquid, frozen fruit, protein, fat, and optional fun flavor. This filling smoothie will nourish your body for many hours and keep your blood sugar stable for optimal long-term health. 

Comment to share your favorite healthy smoothie combination!

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