How to Make the Perfect Smoothie!

How to Make the Perfect Smoothie!

When you don’t have enough time to break away for a sit-down meal, smoothies are a great way to eat right, and eat fast! While smoothies often get a bad rep for being high in calories, with the right ingredients and portion sizes you can actually end up saving calories!


As with most healthy meals, bulk up your smoothies with more veggies than fruit and use more plant-based proteins. Fruits often add extra calories and sugar. However, consuming a limited amount is excellent for fiber and for cutting off some of the bitterness of the veggies in your smoothies. Some delicious protein options are pea, hemp, or rice protein powders. Keeping a more plant-based diet has been known to reduce inflammation in your system and keep you out of your doctor’s office!

So, if you’re new to making these tasty blended drinks, or maybe have tried unsuccessfully to make the right smoothie recipes, here are a few tips to get you on your way:

Step #1: Veggies

Pick 1-3 different kinds of veggies. The darker, the more antioxidants!

  • 1 C Kale = 33 calories
  • 1 C Spinach = 7 calories
  • 1 C Collard greens = 11 calories
  • 1 C Swiss chard = 7 calories

Step #2: Fruit

Choose 1-2 fruits. Don’t forget to cut them up into smaller pieces before tossing them into the blender!

  • ¼ C Strawberries = 13 calories
  • ½ Banana = 50 calories
  • ¼ C Raspberries = 16 calories
  • 1 Green apple = 52 calories

Step #3: Protein

Make your shakes high in protein so that you won’t be hungry an hour later! Just keep your calories in check by staying within the appropriate serving size.

Nut butters:

  •         1T Almond butter = 95 calories, 4g protein
  •         1T Cashew butter = 94 calories, 3g protein
  •         1T Peanut butter = 95 calories, 5g protein

Seeds/seed butters:

  •         1T Sunflower seed butter = 93 calories, 2.8g protein
  •         1T Pumpkin seeds = 56 calories, 3g protein
  •         1T Chia seeds = 65 calories, 2.5g protein
  •         1T Flaxseed = 33 calories, 2g protein

Protein powder:

  •         2 T Hemp protein powder = 60 calories, 10g protein
  •         2 T Rice protein powder = 103 calories, 22g protein
  •         2 T Pea protein powder = 103 calories, 24g protein


Step #4: Extras

Sometimes we just want a little more bulk, and some sweetness to add to our smoothies! No problem so long as you use healthy add-ons like those listed below!

  • ¼ C Oats = 73 calories, 3g protein
  • 1 tsp Agave nectar = 21 calories
  • 1 T Cacao powder = 20 calories, 1g protein
  • ½ tsp Cinnamon = 6 calories
  • ½ T Ginger = 2 calories


Three Popular Smoothie Recipes:


Chocolate Banana Smoothie

  • Stats: Vegan and gluten-free
  • Calories: 350
  • Protein: 27g

Ingredients: Banana, kale, chia seeds, coconut water, protein powder, cacao powder, coconut oil, and cinnamon



Super Kale Shake

  • Stats: Vegan and gluten-free
  • Calories: 400
  • Protein: 10g

Ingredients: Bananas, dairy-free milk, kale cashews, agave nectar, and vanilla



Strawberries and Cream Smoothie

  • Stats: Vegan and gluten-free
  • Calories: 260*
  • Protein: 25g*

Ingredients: Cashew or coconut milk, strawberries, and Vanilla Vega Clean Protein® or Vanilla Vega Protein & Greens®*


*Calorie and protein count may change depending on which ingredients are used.


Smoothies are like a party in your mouth every time with the multitude of healthy ingredients you can blend into the mix! Who says staying fit and healthy has to be hard? Smoothies can be made in just under 10-minute! Plus, you’ll have more energy to power you through your workouts and then on to the rest of your day!

Get more nutritional advice from one of our Kaia FIT nutrition experts today!

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