Ultimate Smoothie Hack
& and how to make the most of your weekly healthy meal prep
As a holistic health coach, one of my favorite things to do is make healthy eating more convenient and attainable. Let’s be honest—we all know what’s good for us, but it’s those hurdles that often stand in the way. One of the biggest ones I’ve noticed in my own life is the smoothie struggle.
I love smoothies. They’re a quick, delicious way to pack in a full serving of fruits and veggies. But let’s face it—getting out 12 different ingredients every morning, blending, cleaning up, and putting everything away again? It only adds to the chaos of some mornings. It was enough of a hassle that some days I just skipped it altogether.
That’s where my simple solution comes in: smoothie prep sessions.
Once a week, I take some time to prep an entire batch of smoothies for my family. Here’s how it works:
Gather All Ingredients: Fruits, veggies, superfoods, nut butters, protein powders—whatever your go-to ingredients are.
Assemble Individual Smoothie Packs: Measure out everything you need for a single smoothie and portion it into reusable freezer bags or containers. I really like using these restaurant containers.
Freeze: Pop the packs into the freezer.
Blend & Go: When you’re ready, just grab a pack, toss it in the blender, add coconut water, and blend.
This method saves me time and energy while cutting down on mess. Plus, pre-freezing everything helps create that thick, creamy consistency I love in a smoothie.
Here’s my formula:
Protein: Keeps you full and supports energy—try collagen, protein powder, or yogurt.
Veggie/Green: Adds fiber and nutrients—spinach, kale, or frozen cauliflower work great. I enjoy adding cauliflower because you cannot taste it and it makes it so creamy!
Healthy Fat: Helps with satiety and nutrient absorption—think nut butter, avocado, or chia seeds.
Fruit: For natural sweetness—go for berries, banana, or mango.
Liquid Base: Water, coconut water, or your favorite non-dairy milk for blending.
Superfood Add in: Adaptogens (like maca, ashwagandha, or reishi), Fiber boosters (like psyllium husk or acacia fiber), Spices (cinnamon, turmeric, or ginger), Greens powder or spirulina for an extra veggie punch
Recipe ideas below!