The right smoothie can carry you through a challenging day. Now that the worst of winter is behind us, it’s time to take out the blender and whip up some icy treats! From crisp apples to crunchy kale, there are an endless list of ingredients you can put into your nutrition-packed drink. The amount of combinations can overwhelm even the most experienced of smoothie connoisseurs! Here are our tips on how to get your daily smoothie fix.

BREAKFAST

The most important meal of the day is also the meal we most frequently skip! Smoothies are the perfect breakfast because you can easily take them with you when you’re on the go. As much as we’d like to sit down and have a full breakfast, the reality is that most of us just don’t have that kind of luxury.

To ensure you stay focused throughout the day, an energy-boosting smoothie is perfect. High-antioxidant fruits such as apples, stone fruits, berries, bananas, and citrus should be the star of your concoction as they pack a nutritious punch. Look for organic fruit for the best quality and freeze them. Freezing fruit will not only save you the trouble of adding ice later, but also locks nutrition in. In addition to fruits, add your favorite healthy greens to the mix such as spinach or kale. Ginger is the perfect panacea to an upset stomach and inflamed muscles, it can also ward off cancer and other diseases. To keep your stomach full until lunch, add ground flaxseed or chia seeds for more fiber, thickness, and protein. Throw in some nonfat yogurt, rice milk, or water as a base and a protein powder of your choice and drink up! Here are two different recipes that will not only energize you but also help you work through the aftermath of an indulgent night out.

VERY BERRY BREAKFAST

fitness-luxe-smoothies-raspberries Photo taken by Elizabeth Weller/Flickr

  • 1 cup frozen raspberries
  • ¾ cup unsweetened almond or rice milk*
  • ¼ cup frozen pitted cherries
  • 1½ Tbsp honey
  • 2 tsp finely grated fresh ginger
  • 1 tsp ground flaxseed
  • 2 tsp fresh lemon juice

(Source: Prevention)

DEBLOATING PAPAYA SMOOTHIE

fitness-luxe-smoothie-papaya

Photo taken by Tatters/Flickr

  • 1/2 cup pineapple
  • 1/2 cup papaya
  • 1 banana
  • 1/4 cucumber (with skin)
  • 1 cup chilled coconut water*
  • 2 cups spinach
  • 4 ice cubes

(Source: Popsugar)

 

LUNCH

To avoid the infamous lunchtime lull, more energy is needed to get through your day. Filling, easy, and quick, smoothies are a great option for those who are pressed for time and need an extra surge of energy. Treat lunch as an extension of your breakfast, it’s another dose of nutrition your body needs to maintain momentum. As easy as it is to just pick up a can of Redbull and call it a day, avoid excessive amounts of sugar if you don’t want to crash a few hours later. Your lunch smoothie should be relatively sugar free with plenty of proteins and nutrients, add greens for more fiber.

SKINNYLICIOUS PROTEIN SMOOTHIE

fitness-luxe-smoothie-avacado-spinach

Photo taken by Stacy Spensley/Flickr

  • 1 apple (sweet)
  • 1 avacado
  • 1 banana
  • 1 cup baby spinach
  • 1 cup kale
  • 1 cup green tea

(Source: Skinnyms)

SWEET SPINACH SMOOTHIE

fitness-luxe-smoothies-spinach-smoothie

Photo taken by Jason Bachman/Flickr

  • 2 cups spinach leaves
  • 1 chopped pear
  • 15 green or red grapes
  • 6 oz of Greek yogurt*
  • 2 tbsp chopped avocado
  • 1 or 2 tbsp fresh lime juice

(Source: Popsugar)

 

DINNER

Smoothies are a great way to start and end a day. After a long day, there’s nothing better than a refreshing meal to top it off. Bring your detox to a full circle with a dinner smoothie.An after dinner smoothie will help with digestion and acts as a great natural pick-me-up. For The following recipes will keep you full until tomorrow morning, no need for midnight snack runs! We’ve also included recipes that helps with overnight recovery post-workout. Studies have shown that eating tart cherries can not only repair muscle damage, but also ensure a good night’s sleep. Try the Cherry-Chia Pain Buster from Prevention.com, and let us know what you think!

DETOX DINNER SHAKE

fitness-luxe-smoothies-mangos

Photo taken by Mahesh Telkar/Flickr

  • 1/2 cup mango
  • 1 cup blueberries
  • 1 1/2 cup coconut water*
  • 1 cup kale
  • 1 tbsp lemon
  • 1/4 avacado
  • 1/4 tsp cayenne peppers
  • 1 tbsp flax seeds

(Source: Dr. Oz)

CHERRY-CHIA PAIN BUSTER

fitness-luxe-smoothies-cherry

Photo taken by Jorunn D. Newth/Flickr

  • 1 cup tart cherries
  • 1/2 cup blueberries
  • 1/2 cup pineapple chunks
  • 1 scoop protein powder
  • 1 cup cherry juice or green tea*
  • 1/4 tsp powdered ginger
  • 1/4 powdered turmeric
  • 2 tsp raw honey

(Source: Prevention)

 

CHEAT DAY

Indulge a little and get your daily nutrition fix with a dessert smoothie. It’s pretty simple to turn your smoothie from healthy to decadent. Add ice cream or sorbet to a regular fruit smoothie to transform your breakfast into a midday treat! The following recipes are a little heavy on the dairy and sweets, but then again, what are treats if not indulgent? :)

JUST PEACHY SMOOTHIE

fitness-luxe-smoothie-peaches

Photo taken by Barbara Rich/Flickr

  • 1 cup 1% milk
  • 2 tbsp low-fat vanilla yogurt
  • 1/2 cup frozen peaches
  • 1/2 cup strawberries
  • 1/8 tsp powdered ginger
  • 2 tsp protein powder
  • 1 liberal scoop ice cream of your choice

(Source: Prevention)

TART BUT SWEET SMOOTHIE

fitness-luxe-smoothie-sorbet-fruit

Photo taken by Wendy/Flickr

  • 1 cup strawberries sliced
  • 1 banana
  • 1 cup lemon sorbet
  • 1/4 cup plain fat-free yogurt

(Source: Joy of Baking)

*Pick a base of your choosing. It can be anything: rice milk, almond milk, water, coconut water, yogurt, or juice. I like using coconut water or juice with aloe (for some crunch).

Featured photo taken by Miriam/Flickr

About The Author

Content Manager

A Hong Kong-native with a penchant for good food and drinks, Kelly Lo has always had a love-hate relationship with fitness. In the past, Kelly has backpacked across a good portion of the Nakasendō trail, gone mountain-biking in New Zealand, and white-water rafting in Australia. Now she dabbles in yoga and kickboxing in her new home, New York City. Kelly enjoys writing about her experiences, as well as promoting the Fitness Luxe mission of health and happiness.