7 Days of Smoothie Recipes

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With the right ingredients, smoothies can be a nutritious and filling way to start the day. But not all home recipes are created equal. One Medical Group nutritionist Samantha Treyve recommends including protein, healthy fats, and carbohydrates (PFC) in every smoothie you make. The combination of these macronutrients will keep you satiated until your next meal.

These seven healthful recipes feature whole fruits instead of juices, and unsweetened nondairy beverages like almond or soy milks to reduce added sugar. For each recipe, simply combine all ingredients and blend until smooth.

Day 1: Strawberry Smoothie

Plain, unsweetened Greek yogurt adds filling protein to this strawberry smoothie recipe.

Smoothie Ingredients

1/2 cup fresh or frozen strawberries

1/2 frozen banana

1 cup unsweetened plain Greek yogurt

1/4 cup water

2 tablespoons almond butter

2 tablespoons ground flaxseed

1 teaspoon spirulina (optional)

Day 2: Green Smoothie

Frozen banana, almond milk, and almond butter make this green smoothie a creamy and nutritious meal.

Smoothie Ingredients

1 cup almond milk

2 handfuls of spinach

1 peeled, frozen banana

1 tablespoon ground flaxseed

1 tablespoon almond butter into a blender

3 ice cubes

Day 3: Power Smoothie

This recipe from One Medical nutritionist Karyn Duggan calls for spirulina, a protein-rich algae you can buy in powder form at drug and health food stores.

Smoothie Ingredients

1 cup unsweetened almond milk (more if desired)

1 frozen banana

2 tablespoons almond butter

1 teaspoon spirulina

1 teaspoon ground flaxseed

Day 4: Berry Avocado Smoothie

While most recipes call for nut butters or seeds, avocados provide another great source of healthy fat, and their creamy consistency adds substance to your smoothie.

Smoothie Ingredients

1 cup unsweetened almond or soy milk

1/2 avocado

1/2 cup berries

1/2 cup ice

Day 5: Peanut Butter Banana Smoothie

This breakfast beverage seems dessert-like, but it’s a healthy morning meal that only tastes indulgent.

Smoothie Ingredients

1 banana

1/2 cup almond or soy milk

1/2 cup low-fat yogurt

1 tablespoon peanut butter

Day 6: Blueberry Kale Smoothie

We count four superfoods in this sweet smoothie–and it’s delicious to boot!

Smoothie Ingredients

1 cup kale

1/2 cup nonfat vanilla Greek yogurt

1 cup fresh or frozen blueberries

1/2 cup ice

1 tablespoon almond butter

Day 7: Pumpkin Smoothie

Who says pumpkin is just a holiday treat? Enjoy this healthy pumpkin smoothie any time of year.

Smoothie Ingredients

1 banana

1/2 cup pumpkin puree (not pumpkin pie filling)

1/2 cup unsweetened almond or soy milk

1 tablespoon ground flaxseed

1/4 teaspoon cinnamon

1/2 cup ice cubes

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The One Medical blog is published by One Medical, an innovative primary care practice with offices in Boston, Chicago, Los Angeles, New York, Phoenix, the San Francisco Bay Area, Seattle, and Washington, DC.

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