Stock Up for 10 Days of Nutritious, Delicious Smoothies
Smoothies make for quick, healthy breakfasts or snacks. With the right ingredients on hand, you can whip up refreshing, satisfying smoothies in minutes. This 10 day smoothie shopping list ensures you have everything you need to power up your day the smoothie way.
Fruits
Fruits add antioxidants, fiber, vitamins, and natural sweetness to smoothies. Stock up on a range of fresh, frozen, and dried fruits so you always have smoothie-worthy options.
- Bananas - ripe bananas blend to a creamy, sweet base
- Mixed berries - strawberries, raspberries, blackberries, blueberries provide flavor and nutrition
- Pineapple - adds a tropical twist
- Apples - for a boost of fiber
- Oranges - citrus fruits add tangy brightness
- Kiwis - pack in vitamin C
- Peaches - frozen peaches blend easily
- Cherries - both fresh and frozen
- Mango - a bright, sweet addition
- Frozen fruit blends - convenient combo of berries, mangos, etc.
- Dried fruits - small amounts of raisins, cranberries, apricots add depth
Vegetables and Greens
Adding veggies to smoothies amps up nutrition. Spinach, kale and zucchini blend easily into the mix.
- Spinach - a mild green that hides well in fruit smoothies
- Kale - more nutrient-dense than spinach
- Romaine lettuce - blends into a hydrating green base
- Cucumber - adds water content for a refreshing drink
- Carrots - for extra vitamin A
- Beets - sweeten and thicken smoothies naturally
- Sweet potato - boosts fiber and gives a creamy texture
- Butternut squash - similar benefits to sweet potato
- Zucchini - blends smoothly into any flavor
- Frozen greens - handy for adding veggies
Milks and Yogurts
Non-dairy milks and Greek yogurt provide protein, calcium, and creaminess to smoothies.
- Almond milk - nutty, subtly sweet
- Soy milk - higher in protein than other non-dairy milks
- Coconut milk - thicker than other milks, with coconut flavor
- Cow's milk - opt for skim or low-fat
- Greek yogurt - provides tang and creaminess
- Kefir - offers probiotics
- Nutritional yeast - to add B vitamins and thickness
Seeds
Chia, flax and hemp seeds add healthy fats, fiber and thickness to smoothies. Sprinkle them in by the tablespoon.
- Chia seeds
- Ground flaxseed
- Hemp seeds
- Sunflower seeds
Boosters
Supplement smoothies with extra nutrients from these powdered additions.
- Protein powder - whey or plant-based
- Greens powder - concentrated nutrients from veggies
- Cocoa powder - adds chocolate flavor
- Ground cinnamon - warming spice
- Ground turmeric - anti-inflammatory benefits
- Matcha powder - green tea antioxidant boost
- Ground flaxseed - extra dose of omega-3s
- Chia seeds - thicken and provide fiber
- Nutritional yeast - B vitamins
Mix-ins
Customize your smoothies with crunchy, creamy, or flavorful mix-ins.
- Nuts - walnuts, almonds, pecans, peanut butter
- Nut butters - almond, peanut, sunflower seed
- Oats - use quick oats for thickness
- Granola - add some crunch after blending
- Shredded coconut
- Cacao nibs
- Dark chocolate chips or chunks
- Fresh herbs - mint, basil, parsley
- Vanilla extract
- Cinnamon
- Maple syrup or honey (minimally)
Liquids
Water and plant-based milks make up the liquid base for smoothies. Tea and coffee add flavor complexity.
- Water - ideally filtered
- Almond milk
- Soy milk
- Coconut water - for electrolytes
- Cold brew coffee - accentuates chocolate flavors
- Black tea - caffeinated or herbal
- Green tea - antioxidant-rich matcha powder
Cold and Frozen
Preparing smoothie ingredients in advance makes morning smoothies a breeze.
- Frozen bananas - peel and store in freezer bags
-Frozen fruits/veg - store chopped pineapple, mango, spinach etc.
- Nut milks - make your own and refrigerate
- Nut butters - mix with milks for easy pouring
- Ice - good quality for chilling and thickening
10 Refreshing Smoothie Recipes
With a well-stocked smoothie pantry, you can quickly blend up delicious, nourishing drinks. Try out these 10 recipes.
Classic Berry Banana
Pured banana provides a creamy base accented by mixed berries and vanilla.
- 1 frozen banana, broken into chunks
- 1 cup frozen mixed berries
- 1 cup almond milk
- 12 tsp vanilla extract
Blend all ingredients until smooth. Garnish with fresh berries.
Green Machine
This green drink packs major nutrition, thanks to spinach, banana, pineapple and kiwi.
- 1 cup baby spinach
- 12 frozen banana
- 1 cup diced pineapple
- 1 kiwi, peeled
- 1 cup coconut water
Blend ingredients until fully combined and foamy.
Rise and Shine
Coffee, cocoa powder and banana mimic the flavors of a mocha latte.
- 12 frozen banana
- 1 shot espresso, or 12 cup cold brew
- 1 tbsp cocoa powder
- 1 cup almond milk
- 1 tsp maple syrup or honey
Blend until smooth. Top with cacao nibs.
PB and J
Get the classic sandwich flavors in smoothie form with strawberries, banana and peanut butter.
- 12 frozen banana
- 12 cup frozen strawberries
- 2 tbsp peanut butter
- 1 cup soy milk
- 1 tbsp ground flaxseed
Whirl ingredients in blender until combined.
Carrot Cake
Pineapple, coconut, raisins and cinnamon give this smoothie a carrot cake taste.
- 1 small carrot, peeled and chopped
- 12 cup diced pineapple
- 14 cup unsweetened coconut flakes
- 2 tbsp raisins
- 12 tsp cinnamon
- 1 cup almond milk
Blend all ingredients together until smooth.
Chocolate Cherry
Indulge in the taste of chocolate covered cherries in liquid form.
- 1 cup frozen dark sweet cherries
- 1 frozen banana
- 2 tbsp cocoa powder
- 1 cup almond milk
- 1 tbsp almond butter
Process all ingredients in a blender until smooth and creamy.
Matcha Latte
Get an energizing dose of green tea antioxidants from matcha powder.
- 1 tsp matcha powder
- 1 frozen banana
- 1 cup plain Greek yogurt
- 1 cup milk of choice
- Honey to taste (optional)
Blend matcha powder with milk first, then add remaining ingredients.
Blueberry Mint
Mint and lime add a refreshing twist to classic blueberry.
- 1 cup frozen blueberries
- 12 frozen banana
- 2-3 fresh mint leaves
- 1 tbsp lime juice
- 1 cup coconut water
Blend all ingredients together until smooth.
Green Pineapple Grape
This green smoothie gets tropical flavor from pineapple and grape.
- 1 cup spinach
- 1 cup pineapple chunks
- 12 cup green grapes
- 12 banana
- 1 cup coconut water
Whirl all ingredients in blender until fully combined.
Smoothie Tips for Success
Follow these simple tips for smoothies that taste great and deliver optimal nutrition every time.
Buy Produce in Bulk
Shop sale items and bulk bins to get ingredients like bananas, spinach and frozen fruit for less. Stock up so you always have smoothie fixings available.
Prep Ahead of Time
Peel and chop fruits and veggies when you get home from shopping, then store in freezer bags. Portion nuts and seeds into baggies too. This makes assembly easy and quick.
Change Up Your Liquids
Water makes a fine base, but for variety try unsweetened nut and plant milks, coconut water, sparkling water, coffee, or tea.
Boost Nutrition with Seeds
Chia, flax and hemp amp up smoothies fiber, protein, essential fatty acids and thickness. Add 1-2 tablespoons per recipe.
Try Different Greens
Swap out mild spinach for nutrient-rich kale or lettuce. Just add greens gradually until you get used to the flavors.
Sweeten Naturally
Banana, pineapple, dates and cocoa powder offer healthy sweetness. Minimize added sugars from honey, maple syrup or sugar.
Embrace Seasonal Produce
When fruits and veggies are cheap and ripe, that's the time to blend them into smoothies. Load up on what's abundant and reduced in price.
Mind the Portions
Smoothies go down quickly, so restrict recipes to about 300-400 calories to avoid overindulging. Use smaller portions of high-calorie nuts, nut butters and milks.
Power Up Your Days with Nutritious Smoothies
With this 10 day smoothie shopping list and batch of recipes in your toolkit, you can energize your mornings with simple, delicious smoothies. Let the blender be your ticket to fruit and veggie servings with little effort. Cheers to healthy convenience!
FAQs
What are the key ingredients to have on hand for smoothies?
The core smoothie ingredients to stock up on are fruits (fresh, frozen and dried), veggies and greens (fresh and frozen), milks (dairy or plant-based), yogurt, seeds like chia and flax, and boosters like protein powder, cocoa or matcha.
How long will fresh smoothie ingredients last?
Most fresh fruits and vegetables should keep for 5-7 days maximum. Berries are more delicate and may only last 2-3 days. Prep produce ahead by washing, chopping and freezing in bags for longer lifespan.
Is it necessary to use frozen ingredients in smoothies?
While fresh produce works, using some frozen fruits and veggies helps chill and thicken smoothies for a refreshing texture. Keeping peeled bananas and other fruit frozen makes assembly quick too.
What ingredients make smoothies creamier?
Ripe bananas, avocado, nut butters, seeds like chia and flax, plant milks, yogurt, coconut milk, and frozen fruits lend a creamy texture to smoothies without needing ice cream.
How can I sweeten smoothies naturally?
The fruits you blend in provide plenty of sweetness, but you can also use small amounts of vanilla, cinnamon, maple syrup, honey or pitted dates to gently sweeten smoothies. Limit added sugars.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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