Saturday, July 13, 2024
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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 rather a lot… and the reply is ABSOLUTELY!

I’m gonna provide you with ALL the information and tips you might want to inventory your fridge and freezer filled with wholesome, scrumptious, grab-and-go smoothies.

Prepare for a complete information on how one can meal prep smoothie recipes forward of time for fast, wholesome breakfasts or post-workout snacks.

CAN YOU MEAL PREP SMOOTHIES?

At Match Males Cook dinner, we consider to find methods to meal prep absolutely anything , and smoothies are not any exception. The trick is realizing how one can meal prep particularly for the kind of substances and storage methodology you select to make use of. 

I’ll stroll you thru a number of meal prep strategies so you’ll be able to have the appropriate methodology to meal prep your favourite smoothie. For instance, when you’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 appropriate strategy to prep these substances so you recognize precisely how one can meal prep your favourite FMC smoothie recipes.

SMOOTHIE MEAL PREP METHODS

Listed here are 4 completely different strategies to meal prep your smoothie substances 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 wish. So when you’re seeking to seize a ready-to-drink smoothie from the fridge or freezer, you wish to comply with considered one of these make-ahead strategies and pre-mix your smoothies. 

These two strategies get you a fully-made smoothie.

Technique 1 – Make-Forward: Ice Trays

Step 1: Make your smoothie based on the recipe.

Step 2: Pour the smoothie into ice dice trays.

Step 3: Freeze the tray for at the very least a number of hours.

Step 4: Retailer ice cubes in a freezer-safe container.

Step 5: Place smoothies in a glass, thaw, shake, and revel in.

Ideas:

  • Silicone ice dice trays make for straightforward elimination.
  • For breakfast smoothies, place cubes in a cup within the fridge for an in a single day thaw.
  • Mason jars with lids make for straightforward thawing, shaking, and transporting.
  • In the event you don’t wish to await the thaw, add cubes to the blender along with your selection of liquid and mix.

Technique 2 – Make-Forward: Jars

Step 1: Make your smoothie based on 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 revel in.

Ideas for fridge storage:

  • Smoothies saved within the fridge final 1-2 days.
  • Contents could separate and should 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 shade shortly within the fridge, which will be off-putting to drink however the taste and vitamins ought to nonetheless be effective for 1-2 days.
  • Keep away from chia seeds and flax seed, they take in the liquid and switch your smoothie into an undesirable pudding consistency. 
  • Blueberries have a tendency to vary texture within the fridge and will change into disagreeable. 
  • When doubtful, freeze your smoothie to keep up shade, texture, and diet.

Ideas for freezer storage:

  • Don’t fill the jar to the highest – the smoothie will broaden when frozen and might break the jar.
  • For breakfast smoothies, thaw within the fridge in a single day. 
  • Mason jars with plastic lids make for straightforward microwaving when you 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 strategy to prep smoothies forward of time is by prepping the substances into smoothie packs. By washing, chopping, portioning, and packaging all the substances wanted for a single smoothie, making a smoothie turns into as straightforward as dumping the substances into the blender and including a splash of liquid. Right here’s how one can prep your smoothie packs so that you at all times have entry to a fast and wholesome meal or snack.

Technique 3 – Smoothie Packs

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

Step 2: Freeze for as much as 3 months.

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

Step 4: Mix till clean and revel in.

Ideas: 

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

Freezer smoothie packs provide you with 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, an entire week of smoothie prep might want to hit the freezer to remain recent. One of the best ways to prep a complete week of smoothies is to mix a batch of about 7-10 smoothies value. You’ll in all probability have to mix half at a time. Then freeze the smoothies in both ice trays or jars. For selection, spend a number of extra minutes making 2-4 flavors so you will have choices all through the week. And in lower than an hour, with a number of massive smoothie batches, you may simply have a whole month’s value 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 could drink the identical flavors you take pleasure in, but when they’re a bit choosy, be happy 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 basic strawberry-banana smoothie. However as quickly as you begin introducing substances like greens, dates, or flax seeds, the one means you’ll get a clean texture is with a high-powered blender. Good blenders can get fairly dear, however they’re well worth the funding when you plan on making smoothies commonly. Try these manufacturers for a number of choices at completely 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 Cook dinner smoothie recipes beneath. However when you’re feeling adventurous, smoothies are tremendous straightforward to customise and you may contemplate including any of the substances beneath to construct your personal signature taste. 

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

Strive these substances to make your personal recipe. And remember to share your favourite combos with me!

Fruits and Veggies:

Strive these recent or frozen. In case your produce is usually recent, you might want so as to add ice rather than a few of your liquid if you’d like 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 move to the lungs.
  • Strawberries – low-sugar fruit, filled with vitamin C and different antioxidants. 
  • Oranges – filled 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 harm.
  • Mango – over 20 completely 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 Okay; 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 extra nutritional vitamins and minerals.
  • Tea – pure power, different smoothing substances.

Boosters or Add-ins:

Add additional diet with a number of 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 may also 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.

*Keep in mind: chia, hemp, and flax seeds take in a few of the liquid and will require you so as to add extra liquid to your recipe.

Sweeteners:

Keep away from sugary or synthetic sweeteners through the use of considered one of these pure sweeteners.

  • Additional ripe bananas
  • Soaked Medjool dates
  • Seasonal berries and fruits
  • Honey
  • Pure maple syrup

What to Keep away from in Smoothies:

For the healthiest smoothie, stick to plant-based and pure substances. 

  • Refined sugar
  • Synthetic sweeteners

STEPS TO A PERFECTLY BLENDED SMOOTHIE

In the event you’ve struggled to get the proper smoothie texture, I’ve obtained 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 all the substances, you might want a blender improve earlier than you’ll get an excellent clean texture. However these steps provides you with the perfect probability at a top quality combine.

Step 1: Add greens.

Step 2: Add liquid.

Step 3: Mix utterly.

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

Step 5: Add dry substances and wholesome fat.

Step 6: Mix utterly.

Step 7: Add frozen fruits and veggies.

Step 8: Mix utterly – begin on a low velocity and step by step improve. If the blender struggles at excessive speeds, add extra liquid till every little thing simply mixes collectively.

Step 9: Get pleasure from!

TIPS TO MEAL PREP SMOOTHIES

Smoothies are fairly straightforward to make. However listed below are a number of ideas and tips that will help you good your favourite smoothie meal prep recipe.

  1. Mix liquid and veg first. Earlier than including your fruit or boosters, be sure that your veggies are utterly blended in your liquid. This can enable you keep away from veggie chunks or the disagreeable texture of vegetable fibers in your smoothie. 
  2. Low-high. Begin your mix at a low velocity then step by step improve the velocity till it’s nicely combined. If the blender struggles at excessive velocity, add extra liquid till it blends simply.
  3. Use frozen fruit. For a thick, chilled smoothie, use frozen fruit as a substitute of ice. This can 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 just too thick on your liking or if the blender is struggling, add extra liquid.
  5. Select the appropriate liquid. Keep in mind that a lot of your liquid selections will influence the flavour, so take a look at new liquids earlier than making a big batch to see how the flavour modifications. Espresso could 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 way of life, you’ll nonetheless discover a constructive influence. Listed here are a few of the methods a day by 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 increase – the vitamin-rich fruit and veggies strengthen your physique’s capability to battle off infections and viruses.
  • Pores and skin, hair, and nails – the chlorophyll in inexperienced smoothies enable you naturally purge toxins and replenish cells.
  • Improved regularity – the fiber helps your digestive system, providing you with common bowel actions, diminished bloating, diminished pimples, and potential weight reduction.

GET STARTED WITH SOME OF OUR FAVORITE FMC SMOOTHIE RECIPES

Get pleasure from a smoothie right this moment! Customise a recipe of your personal or use considered one of our scrumptious combos beneath. 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) – word: 1 med banana provides 27g carbohydrates for these questioning concerning the macros
  • 1/4 cup walnuts
  • 1/3 cup (frozen) cherries
  • 2 tablespoons uncooked oats
  • 3oz chamomile (or sleep-inducing tea), chilled not scorching
  • Optionally available
    • 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 Gas 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 resembling almond or coconut (OR water)
    • 1/2 tablespoon recent 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 really useful for added taste)
  • Toppings (non-compulsory)
    • 2-3 tablespoons of your favourite uncooked nuts, seeds or dried coconut (I used a mixture 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 purple apple
  • ½ medium cucumber, peeled
  • Optionally available 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
  • Optionally available Add-ons:
    • 1 date (or 1/2 tablespoon agave OR 1g Stevia within the uncooked)
  • ice

Berry Beet Crimson Smoothie Recipe

  • 2 cups of shredded kale
  • 1 small mandarin orange
  • 1 beet
  • ½ cup frozen (or recent) blueberries
  • Optionally available Add-ons:
  • 8 oz water
  • ice

Hipster Inexperienced Smoothie Recipe

  • 1 cup of two% cottage cheese
  • 2 cups uncooked spinach
  • 1 banana
  • ½ cup recent pineapple
  • Optionally available 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
  • Optionally available 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 recent) 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 based on your tastes)
  • 1 garlic clove
  • 1 inexperienced onion
  • sea salt & pepper to style
  • Tabasco (or different purple 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 based on tastes)
  • 1/2 teaspoon turmeric (or extra/much less based on tastes)

Candy Inexperienced Smoothie With Honey

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

Mint Berry Smoothie

  • 1 cup (frozen) blueberries
  • 1/2 cup blackberries
  • 1 tablespoon recent mint
  • 1 teaspoon ginger
  • juice from 2 limes (non-compulsory however really useful)
  • 2/3 cup ice and water

Ryu Hadouken Orange Smoothie Power Blast

  • 1/3 cup cantaloupe
  • 60g uncooked or cooked candy potato (I like to recommend utilizing chilled, cooked candy potato when you don’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
  • recent lime juice
  • ice, water as wanted

Chun-Li Lightning Kick Candy Crimson Pre-Exercise Smoothie

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

Guile Sonic Growth: 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 purple onion
  • 1/2 jalapeño

Detox Beet & Fruit Smoothie

  • 3/4 uncooked beet (minimize 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:

6-Day Avengers Infinity Smoothie Bowl Problem

2017 5-Day Smoothie Problem

5-Day Smoothie Problem: Road Fighter Version

ABOUT THE AUTHOR

Hey, I am Kevin

My title is Kevin. My life modified after I realized that wholesome residing is a lifelong journey, primarily gained by having a well-balanced eating regimen and sustaining an lively way of life.

By experimenting within the kitchen and sharing my meals on Tumblr, I discovered wholesome consuming is just not boring! By making a number of changes to my favourite meals, I may design a eating regimen that might assist me obtain my wellness objectives whereas satisfying my want for BANGIN meals! 😅 Now I attempt to assist folks around the globe notice that very same stage of freedom in consuming no matter price range. Welcome, let’s #DemocratizeWellness collectively!

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