How to Make the Perfect Smoothie (Every Time)

Chances are you already have a favorite go-to smoothie recipe, but in case you still haven't found what works for you, or you feel like you're throwing in a bunch of ingredients in the blender and finding your stomach rumbling an hour later --then you've come to the right place. 

Smoothies can be a great way to start your day but choosing the wrong combination of ingredients can turn this beautiful concoction into a less than ideal meal replacement. We've made a few smoothies in our days, and have perfected the formula for a smoothie that ticks all the boxes and can be used as a base for creating endless recipes. We hope this clears up any confusion, helps you understand what makes up a perfectly balanced smoothie, and gives you a base to work from when experimenting with new flavor combos. 

Here's what you should include in each smoothie to make sure it's well balanced and will keep you satiated. 

1. Limit sugar
Adding tons of fruits to your morning smoothie? Yikes! It's definitely possible to overdo it with sugar (and yes, even the naturally occurring sugar in fruits counts here). Our guideline is 1/4 cup of fructose (aka fruit) of your choice, and we avoid any added sugars such as agave or honey. If you really need to sweeten your smoothie, try using 1-2 dates. 

2. Add protein every time
Each smoothie should have about 20g of protein. Options here include clean sprouted vegetarian protein or an organic grass fed whey protein powder. Protein makes your smoothie more balanced and helps to reduce massive blood sugar levels, which will help keep you fuller for longer. 

3. Add plenty of fiber
Our favorites included chia seeds and flax seeds. Although you will get fiber from the fruit and veg in your smoothie, this added boost helps to ensure healthy elimination and will keep things moving!

4. Unlimited greens
You can't really go wrong with adding greens so go crazy and add as much as you're comfortable with. Great options include spinach, kale, romaine, basil, cilantro, parsley, cucumber, or any other vegetables, herbs or leafy greens. Experiment with what works for you!

5. Don't forget the healthy fats
This is where the yummy nut and seed butters come into play (think peanut, almond, cashew, and sunflower seed butter). We also love avocado, coconut oil, or MCT oil. These healthy fats help keep skin soft, deliver fat-soluable vitamins and are a great source of energizing fuel.

6. Liquid
1 cup usually does the trick to get the blender going, but it will depend on your preference for a thin or thick smoothie. Options for liquid include water, almond milk, hemp milk, oat milk, coconut water, or a fructose free cold pressed green juice

5. Pay attention to portions.
It can be easy to just throw things in your blender without paying attention to the amounts. Stick to the formula below when creating your smoothies.


 20g    FAT: 1 tbsp    FIBER: 1 tbsp    GREENS: unlimited!     LIQUID: 1 cup