You can make a better smoothie.

Smoothies are the quickest way to get in your fruits and veggies — but they can be so much more than that. With a few enhancements, you can turn a simple smoothie into a delicious and nutritious meal that keeps you satiated for hours.

Though a smoothie seems like such a simple thing, I can’t tell you how many of my clients, friends, and family members don’t know how to properly make one. Turns out, you can’t just toss whatever you have on hand into an empty blender and expect it to turn out well. You can, however, follow a simple smoothie formula to yield consistently good results. To enhance your fruity morning blend or protein-packed post-workout beverage, take these 6 tips and guidelines to heart. Then take them right to your blender.

How to Build a Balanced Smoothie

Use frozen fruit.

Frozen fruit (in place of fresh) will lend the thick and creamy texture that makes a smoothie a smoothie. It also allows you to incorporate smoothies into your diet without much planning. Head to the freezer aisle next time you’re at the grocery store and stock up on frozen mango, pineapple, peaches, cherries, strawberries, wild blueberries, and mixed berries. Açai and dragon fruit packets are also great to have on hand.

You can also freeze your own fruit. Simply wash, dry, and cut it into reasonably sized pieces before placing it in the freezer on a plate or tray. You’ll want pieces to freeze individually rather than as one large clump so give the fruit some space. Bananas can be peeled and broken in half. See the note on avocado in the healthy fat section below.

Pro tip: Pick frozen fruit over ice so you don’t water down your smoothie.

Add in greens.

Two handfuls of spinach or kale will do the trick. You can also opt for a pantry-friendly powdered green supplement like spirulina or chlorella if you don’t have fresh greens on hand. If you’re worried about the flavor, try this with your tropical fruit blends 1st. Bananas, mango, and pineapple do a great job of masking the vegetal flavor.

Pro tip: Pick up a carton of pre-washed baby spinach and toss it in the freezer when you get home from the grocery store. It’ll keep for a couple of weeks and you’ll always have it on hand.

Build a meal with protein.

Balance your blood sugar and turn your smoothie into a complete meal by adding protein and fat (below).

Pro tip: Opt for both collagen and protein powder post-workout.

Round it out with healthy fats.

Stay satiated longer by adding in some healthy fats. Some great options include:

• Avocado

• Nut butter (almond, peanut, cashew, walnut, etc)

• Tahini

• A small handful of nuts

• Hemp seeds

• Chia seeds

• Shredded coconut, unsweetened

Pro tip: Quarter your ripe avocado, remove the pit and peel, and freeze the pieces on a plate for a few hours or overnight before transferring them to a stasher or ziplock bag. Store them in the freezer for easy access throughout the week.

Enhance it with add-ins.

A great way to incorporate flavor and variety! Some options include:

• Cinnamon

• Nutmeg

• Cardamom

• Chai spice

• Turmeric and a bit of fresh cracked pepper

• A pinch of salt

Pro tip: Cinnamon pairs nicely with blueberries, bananas, and dates. Cardamom and chai spice are great with bananas and dates. You can skip the spice with tropical smoothies.

Putting it all Together

Remember this formula:

Instead of relying on smoothie recipes, keep this foundational formula on hand for delicious, balanced, creamy smoothies every time.

• 1 to 1.5 cups of fruit

• 2 cups of spinach or kale

• Pick one to two proteins: 1 scoop protein or 1 scoop collagen (both post-workout)

• Pick one to two fats: 1 Tbsp nut butter or tahini, ¼ avocado, 1 Tbsp hemp seeds, 1 Tbsp chia seeds, 1 Tbsp shredded coconut

• 1 cup liquid

Examples

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This post was written by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well. Kelly specializes in meal planning, the Mediterranean diet, and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food.