How to build a balanced smoothie

It’s sometimes tricky to know WHAT to put into a smoothie. You might have questions like: “How much is too much fruit?” Or, “do I need to add protein?” These are important questions as there’s nothing more powerful than knowing you’re fuelling your body with what it needs. I’ve put together a super simple guide to help you create the ultimate balanced smoothie. 

All you need to do is select one item from each of the sections and you’ve got yourself a personalised smoothie that won’t only taste good, but will make you feel absolutely amazing and keep you firing for hours rather than suffering from a sugar crash mid morning! 

Fruit & Vegetables (2 serves)

Fruits: Select 1 serve (½ - 1 cup) 

• Banana 

• Blueberries 

• Raspberries 

• Strawberries 

• Mixed berries 

• Pear 

• Apple 

• Pineapple etc.

TIP: We like to use frozen fruits to make a thicker smoothie, or simply add 1/2 cup ice until it reaches your desired thickness. 

Vegetables: Select 1 serve (½ cup)  

• Spinach (fresh) 

• Kale (fresh) 

• Cos lettuce (fresh) 

• Zucchini (raw and frozen) 

• Cauliflower (raw and frozen) 

• Beetroot (cooked and frozen) 

• Cucumber (raw and frozen OR fresh) 

• Cooked Sweet Potato 

• Cooked Pumpkin 

Protein (1 serve)

• Raw eggs (1) 

• Protein powder (1 scoop, check QTY of protein per serve, usually 30g serve is adequate, whey or plant based) 

• Greek or natural yoghurt 

 
Carbohydrates (1 serve)

• Oats (¼– ½ cup) 

• Activated Buckwheat groats (¼– ½ cup) 

• Quinoa flakes (¼– ½ cup) 

• Roasted sweet potato (½ cup) 

Fats (1-2 serves)

• Avocado (¼ – ½) 

• Nut butter (1 tablespoon) 

• Raw nuts: cashews, almonds, pumpkin seeds (1 tablespoon – ¼ cup) 

• Tahini (1 tablespoon) 

• Coconut oil (1 teaspoon – 1 tablespoon) 

• MCT Oil (1 teaspoon – 1 tablespoon) 

Flavours & Extras (Unlimited, but go easy on the coffee!)

• Cacao 

• Cinnamon 

• Turmeric 

• Coffee shot 

• Chia seeds 

• Hemp seeds 

• Mint, or herbs of choice

• Granola 

Liquids:

Add ½ – 1 cup of liquid such as preferred milk, coconut water or try using plain water as your liquid source, more often than not, the fruits, protein powder and flavour will provide a delicious and sweet enough taste!