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Kevin Curry

How to Meal Prep a Smoothie

how to meal prep smoothies

Some meals just seem made for meal prep (I’m looking at you, overnight oats… ). 

But can you really meal prep smoothies

I get that question a lot… and the answer is ABSOLUTELY!

I’m gonna give you ALL the tips and tricks you need to stock your fridge and freezer full of healthy, delicious, grab-and-go smoothies.

Get ready for a comprehensive guide on how to meal prep smoothie recipes ahead of time for quick, healthy breakfasts or post-workout snacks.


At Fit Men Cook, we believe in finding ways to meal prep just about anything , and smoothies are no exception. The trick is knowing how to meal prep specifically for the type of ingredients and storage method you choose to use. 

I’ll walk you through several meal prep methods so you can have the right method to meal prep your favorite smoothie. For example, if you’re making green smoothies, you don’t want to pre-mix them several days in advance and let them hang out in the fridge. And blueberries and chia seeds will really mess up the texture of a smoothie in the fridge as well. But don’t worry, if these are your favorite smoothie flavors, keep reading because I’ll show you the right way to prep these ingredients so you know exactly how to meal prep your favorite FMC smoothie recipes.


Here are four different methods to meal prep your smoothie ingredients so the texture, taste, and nutrition can stay top-notch. 

Make-Ahead Smoothies

Smoothies seem pretty simple to make, but prep and cleanup can take more time than we want. So if you’re looking to grab a ready-to-drink smoothie from the fridge or freezer, you want to follow one of these make-ahead methods and pre-mix your smoothies. 

These two methods get you a fully-made smoothie.

Method 1 – Make-Ahead: Ice Trays

Step 1: Make your smoothie according to the recipe.

Step 2: Pour the smoothie into ice cube trays.

Step 3: Freeze the tray for at least a few hours.

Step 4: Store ice cubes in a freezer-safe container.

Step 5: Place smoothies in a glass, thaw, shake, and enjoy.


  • Silicone ice cube trays make for easy removal.
  • For breakfast smoothies, place cubes in a cup in the fridge for an overnight thaw.
  • Mason jars with lids make for easy thawing, shaking, and transporting.
  • If you don’t want to wait for the thaw, add cubes to the blender with your choice of liquid and blend.

Method 2 – Make-Ahead: Jars

Step 1: Make your smoothie according to the recipe.

Step 2: Pour the smoothie into a jar.

Step 3: Store the smoothie in the fridge or freezer.

Step 4: Thaw (if frozen), shake, and enjoy.

Tips for fridge storage:

  • Smoothies stored in the fridge last 1-2 days.
  • Contents may separate and need to be shaken well before you drink.
  • If your recipe included frozen fruit, the fruit will thaw and make the smoothie runnier. Reblend with some ice to thicken.  
  • Green smoothies change color quickly in the fridge, which can be off-putting to drink but the flavor and nutrients should still be fine for 1-2 days.
  • Avoid chia seeds and flax seed, they soak up the liquid and turn your smoothie into an undesirable pudding consistency. 
  • Blueberries tend to change texture in the fridge and may become unpleasant. 
  • When in doubt, freeze your smoothie to maintain color, texture, and nutrition.

Tips for freezer storage:

  • Don’t fill the jar to the top – the smoothie will expand when frozen and can break the jar.
  • For breakfast smoothies, thaw in the fridge overnight. 
  • Mason jars with plastic lids make for easy microwaving if you need a fast thaw.
  • Store smoothies in the freezer for up to 3 months.

Either of these methods works great to get you a ready-made smoothie. 

Smoothie Packs

Another way to prep smoothies ahead of time is by prepping the ingredients into smoothie packs. By washing, cutting, portioning, and packaging all of the ingredients needed for a single smoothie, making a smoothie becomes as easy as dumping the ingredients into the blender and adding a splash of liquid. Here’s how to prep your smoothie packs so you always have access to a quick and healthy meal or snack.

Method 3 – Smoothie Packs

Step 1: Fill freezer bags or a freezer-safe jar with fruit, greens, protein powders, and other dry ingredients. 

Step 2: Freeze for up to 3 months.

Step 3: Pour the freezer pack into a blender with your liquid of choice (water, juice, almond milk, coconut milk, greek yogurt, etc.).

Step 4: Blend until smooth and enjoy.


  • Make sure you use bags that are made for the freezer so your ingredients stay fresh.
  • Use reusable bags or rinse and reuse disposable bags when possible.
  • Mason jars with reusable plastic lids work great.
  • Healthy fat like nut butter, coconut oil, or coconut butter can be added in the bag or with the liquid.
  • Buy frozen fruit in bulk to save money.

Freezer smoothie packs give you quick access to a healthy smoothie so you’re ready to go on busy mornings or when hunger hits.


Since a smoothie in the fridge only lasts a day or two, a whole week of smoothie prep will need to hit the freezer to stay fresh. The best way to prep an entire week of smoothies is to blend a batch of about 7-10 smoothies worth. You’ll probably need to blend half at a time. Then freeze the smoothies in either ice trays or jars. For variety, spend a few more minutes making 2-4 flavors so you have options throughout the week. And in less than an hour, with a few large smoothie batches, you could easily have a entire month’s worth of delicious smoothies ready to enjoy.


Use any of the make-ahead methods above with your family’s favorite smoothie recipe to prep healthy smoothies for your kids. Your kids may drink the same flavors you enjoy, but if they’re a bit picky, feel free to add more fruit and fewer greens for a sweeter, but still healthy, smoothie. If you want to help your kids try new flavors like a simple green smoothie, try using cups that keep the smoothie out of sight. Lids with straws or reusable squeeze packets go a long way in helping kids try something that may look a bit too green for their liking.


Nearly every blender can mix a classic strawberry-banana smoothie. But as soon as you start introducing ingredients like greens, dates, or flax seeds, the only way you’ll get a smooth texture is with a high-powered blender. Nice blenders can get pretty pricey, but they’re worth the investment if you plan on making smoothies regularly. Check out these brands for a few options at different price points: Vitamix, Ninja, and Nutribullet.


To get started with smoothie prep, check out some of our favorite Fit Men Cook smoothie recipes below. But if you’re feeling adventurous, smoothies are super easy to customize and you can consider adding any of the ingredients below to build your own signature flavor. 

We recommend a 1-1-1½ combo as you plug and play with these ingredients – that’s 1 cup liquid, 1 cup greens, and 1½ cups frozen fruit.

Try these ingredients to make your own recipe. And be sure to share your favorite combos with me!

Fruits and Veggies:

Try these fresh or frozen. If your produce is mostly fresh, you may need to add ice in place of some of your liquid if you want a thicker smoothie.

  • Bananas – a natural sweetener, low glycemic index fruit, loaded with potassium, create a creamy texture, help with post-workout recovery and muscle rebuild.
  • Apples – a natural sweetener, loaded with quercetin to improve oxygen flow to the lungs.
  • Strawberries – low-sugar fruit, full of vitamin C and other antioxidants. 
  • Oranges – full of vitamin C and potassium.
  • Peaches – high in beta-carotene and vitamin C.
  • Pineapple – antioxidants, bromelain, helps with post-workout recovery and muscle rebuild, helps minimize inflammation during an injury.
  • Mango – over 20 different vitamins and minerals to support your immune system.
  • Avocado – a natural sweetener, loaded with potassium, creates a creamy texture, healthy fat so you stay full longer.
  • Berries – antioxidants and fiber.
  • Spinach – most mild-tasting green veg; rich in folate and vitamins C, A, and K; linked to MANY health benefits


For thinner smoothies, use water-based liquids. For creamier smoothies, use plant-based milks. Avoid juices to reduce unnecessary added sugars.

  • Water – hydrating, zero cal, doesn’t impact flavor.
  • Coconut water – loaded with electrolytes.
  • Almond milk – mild taste, affordable, readily available.
  • Oat milk – creamy, naturally sweet, often fortified with additional vitamins and minerals.
  • Tea – natural energy, other smoothing ingredients.

Boosters or Add-ins:

Add extra nutrition with a few tablespoons of a booster or two. 

  • Chia seeds – healthy fat; great source of fiber; rich in minerals, omega-3 fat, and antioxidants.
  • Hemp seeds – healthy fat, protein, loaded with vitamins and minerals.
  • Oats – loaded with vitamins, minerals, antioxidants, and fiber. 
  • Flaxseed meal – fiber and minerals, and can help increase milk supply for nursing mamas.
  • Unsweetened cacao powder – loaded with minerals and adds a yummy chocolate flavor.
  • Matcha – antioxidants and delicious green tea flavor.
  • Frozen cauliflower – vitamins, thick and creamy texture, no added flavor.
  • Proteins: protein powder, greek yogurt, nut butters, seed butters, powdered peanut butter.
  • Greens: spinach, kale, shredded frozen zucchini
  • Spices/flavoring: cinnamon, nutmeg, vanilla extract, almond extract, nut butters, cocoa or cacao powders, tahini, coconut milk, coffee, flavored yogurts, or vanilla milks.

*Remember: chia, hemp, and flax seeds soak up some of the liquid and may require you to add more liquid to your recipe.


Avoid sugary or artificial sweeteners by using one of these natural sweeteners.

  • Extra ripe bananas
  • Soaked Medjool dates
  • Seasonal berries and fruits
  • Honey
  • Pure maple syrup

What to Avoid in Smoothies:

For the healthiest smoothie, stick with plant-based and natural ingredients. 

  • Refined sugar
  • Artificial sweeteners


If you’ve struggled to get the perfect smoothie texture, I’ve got the answer for you! These steps guarantee you the smoothest smoothie your blender can make. 

**I’m not gonna lie, if your blender can’t get through all of the ingredients, you may need a blender upgrade before you’ll get a super smooth texture. But these steps will give you the best chance at a quality mix.

Step 1: Add greens.

Step 2: Add liquid.

Step 3: Blend completely.

Step 4: Add fresh fruits and veggies chopped no larger than 1-inch pieces.

Step 5: Add dry ingredients and healthy fats.

Step 6: Blend completely.

Step 7: Add frozen fruits and veggies.

Step 8: Blend completely – start on a low speed and gradually increase. If the blender struggles at high speeds, add more liquid until everything easily mixes together.

Step 9: Enjoy!


Smoothies are pretty easy to make. But here are a few tips and tricks to help you perfect your favorite smoothie meal prep recipe.

  1. Blend liquid and veg first. Before adding your fruit or boosters, make sure your veggies are completely blended in your liquid. This will help you avoid veggie chunks or the unpleasant texture of vegetable fibers in your smoothie. 
  2. Low-high. Start your blend at a low speed then gradually increase the speed until it’s well mixed. If the blender struggles at high speed, add more liquid until it blends easily.
  3. Use frozen fruit. For a thick, chilled smoothie, use frozen fruit instead of ice. This will protect your blender and keep the flavor from getting watered down. Frozen avocado or cauliflower are great thickeners as well.
  4. Add more liquid. If your smoothie is too thick for your liking or if the blender is struggling, add more liquid.
  5. Choose the right liquid. Remember that many of your liquid choices will impact the flavor, so test new liquids before making a large batch to see how the flavor changes. Coffee may only taste good with bananas. Coconut milk adds a strong tropical flavor. 


The benefits of added fruits and veg to your life are undeniable! Try a smoothie challenge and add one green smoothie to your day for two weeks. Without changing any other part of your lifestyle, you’ll still notice a positive impact. Here are some of the ways a daily, healthy smoothie can benefit you.

  • Weight loss – increased fiber and healthy fats will keep you from unwanted snacking throughout the day. 
  • Immune system boost – the vitamin-rich fruits and vegetables strengthen your body’s ability to fight off infections and viruses.
  • Skin, hair, and nails – the chlorophyll in green smoothies help you naturally purge toxins and replenish cells.
  • Improved regularity – the fiber supports your digestive system, giving you regular bowel movements, reduced bloating, reduced acne, and potential weight loss.


Enjoy a smoothie today! Customize a recipe of your own or use one of our delicious combos below. Take a pic and tag us on social media to let us know your favorite smoothie recipe!

Nighttime Protein Smoothie For Bedtime & Sleep

  • 3/4 cup 2% cottage cheese (or more/less)
  • 1 (frozen) banana (or pumpkin puree) – note: 1 med banana adds 27g carbohydrates for those wondering about the macros
  • 1/4 cup walnuts
  • 1/3 cup (frozen) cherries
  • 2 tablespoons raw oats
  • 3oz chamomile (or sleep-inducing tea), chilled not hot
  • Optional
    • 1 teaspoon cinnamon (optional to curb intense sweet cravings)
    • 1 tablespoon RAW honey (must be 100% raw honey)

Low Sugar Recovery Protein Green Smoothie

  • 1/2 small green apple
  • 1 kiwi, peeled
  • 1/2 cucumber
  • 1 cup spinach (tightly packed)
  • 1/4 cup raw almonds (or walnuts)
  • 2 tablespoons raw oats (optional)
  • 1 tablespoon cinnamon
  • 25g collagen protein
  • 1/2 cup (or more/less) water (also substitute ice)

Orange Tropical Smoothie

  • 1/3 cup frozen pineapples
  • 1/3 cup frozen mango
  • 6 oz no sugar added orange juice (or water)
  • 7oz 2% Greek yogurt
  • 1 scoop collagen (or choice of low-carb protein powder)
  • 1 teaspoon cinnamon (optional)

Creamy Vanilla Bean Protein Smoothie Bowl

  • 1/3 cup Almond Breeze almond milk, vanilla flavor OR unsweetened
  • 10oz (284g) frozen banana
  • 1 vanilla bean (or 1 tablespoon vanilla extract)
  • 2 scoops vanilla protein powder (vegan or whey isolate)
  • 3 tablespoons almond butter
  • Toppings (optional)
    • crushed pecans
    • unsweetened cacao nibs

Four Protein Egg White Smoothies To Fuel Your Day

Tropical Delight Golden Smoothie

  • 1/2 cup egg whites
  • 2/3 cup unsweetened almond milk
  • 1/2 cup frozen mango
  • 1/2 cup frozen pineapple
  • 1 teaspoon turmeric
  • 1/2 cup 2% Greek yogurt

Popeye Emerald Green Smoothie

  • 1/2 cup egg whites
  • 1 cup raw spinach
  • 1 frozen banana
  • 2/3 cup unsweetened almond milk
  • 1/2 cup 2% Greek yogurt

Purple Blaze Purple Smoothie

  • 1/2 cup egg whites
  • juice from 2 navel oranges
  • 1 cup frozen blueberries
  • 1 frozen banana
  • 1/2 cup 2% Greek yogurt

Berry Melon Pink Smoothie

  • 1/2 cup egg whites
  • 1 cup frozen strawberries
  • 1/2 cup watermelon chunks/pieces
  • 1/3 cup unsweetened almond milk
  • 1/2 cup 2% Greek yogurt

Nike Viotech AM90 Smoothie Bowl – Kicks & Grub

  • Base
    • 1 cup frozen mango
    • 1/2 cup cucumber, peeled (OR 1/2 medium banana)
    • 1/3 cup plant-based milk such as almond or coconut (OR water)
    • 1/2 tablespoon fresh turmeric
  • Toppings
    • 1/8 cup blueberries
    • 1/2 kiwi, peeled
    • 1/8 cup raspberries
    • 1/4 cup shaved coconut or coconut flesh
    • 1 teaspoon toasted black sesame seeds
    • 1/4 cup granola

Low Carb Smoothie Bowl Recipe

  • 1 cup plain yogurt (I used YQ Plain)
  • 3/4 cup frozen blackberries and blueberries mix (or simply one of the berries)
  • 1/2 medium frozen zucchini, peeled
  • 1 tablespoon vanilla extract (optional but recommended for added flavor)
  • Toppings (optional)
    • 2-3 tablespoons of your favorite raw nuts, seeds or dried coconut (I used a combination of chia, walnuts, dried coconut and pumpkin seeds)

5 Four-Ingredient Smoothie Recipes

Golden Yellow Smoothie Recipe

  • 1 large carrot
  • ½ medium avocado
  • 1 small red apple
  • ½ medium cucumber, peeled
  • Optional Add-ons:
    • 1-inch piece of ginger
    • 1-inch piece of turmeric
  • 6 oz water
  • ice

Sweet & Salty Cashew Smoothie Recipe

  • 1 cup 2% Greek yogurt
  • 1 banana
  • 1/3 cup raw cashews
  • 2 tablespoons raw oatmeal
  • Optional Add-ons:
    • 1 date (or 1/2 tablespoon agave OR 1g Stevia in the raw)
  • ice

Berry Beet Red Smoothie Recipe

  • 2 cups of shredded kale
  • 1 small mandarin orange
  • 1 beet
  • ½ cup frozen (or fresh) blueberries
  • Optional Add-ons:
    • ½ tablespoon cinnamon
  • 8 oz water
  • ice

Hipster Green Smoothie Recipe

  • 1 cup of 2% cottage cheese
  • 2 cups raw spinach
  • 1 banana
  • ½ cup fresh pineapple
  • Optional Add-ons:
    • 1 teaspoon Matcha green tea powder
  • ice

Strawberry Lettuce (Off Pink) Smoothie Recipe

  • 1 cup unsweetened almond milk
  • 1 1/2 cup of chopped lettuce
  • 1 banana
  • 5 frozen strawberries
  • Optional Add-ons:
    • 1 scoop unflavored or vanilla whey protein powder (30g isolate whey with 1g carb)

Top 7 Most Powerful Smoothies

Cocoa-Nut Smoothie

  • 1 frozen banana
  • 1 cup coconut milk
  • 2 tablespoons almond butter
  • 1 teaspoon honey
  • 1 teaspoon vanilla
  • 1 tablespoon cacao

Pineapple Cream Pie Smoothie

  • 1 cup (or ~160g fresh) pineapple
  • 1 cup coconut milk
  • 1/3 cup coconut cream
  • juice from 2 limes (optional)
  • 1 teaspoon ginger
  • Cinnamon to taste

Berry Breakfast Parfait Smoothie

  • 1/2 cup (frozen) blueberries
  • 1/3 cup (frozen) raspberries
  • 7 oz Greek yogurt
  • 2/3 cup almond milk
  • 1 teaspoon vanilla
  • 2 tablespoons oats
  • 1/4 cup almonds (or choice of raw nuts)

Green V8 Smoothie With Tabasco

  • 1/2 medium cucumber
  • 5 cherry tomatoes
  • 1 cup raw spinach
  • 1/2 cup tomato sauce (no salt)
  • 1 medium carrot
  • 1 celery stick
  • 1/2 cup cilantro or parsley (use more/less according to your tastes)
  • 1 garlic clove
  • 1 green onion
  • sea salt & pepper to taste
  • Tabasco (or other red hot sauce) to taste

Orange Cream Smoothie With Turmeric

  • 7 oz greek yogurt (or 1/3 cup coconut cream)
  • 1 1/2 oranges (peeled)
  • 1/3 cup cantaloupe
  • 2 teaspoons vanilla extract
  • 1/2 cup almond milk or coconut milk (or more/less according to tastes)
  • 1/2 teaspoon turmeric (or more/less according to tastes)

Sweet Green Smoothie With Honey

  • 1 cup spinach
  • 1 1/2 cups almond milk (or more/less according to tastes)
  •  1/2 medium avocado
  • 1 kiwi (peeled)
  • 1 tablespoon matcha green tea powder (or more/less according to tastes)
  • 1 tablespoon raw honey
  • 1 teaspoon vanilla extract

Mint Berry Smoothie

  • 1 cup (frozen) blueberries
  • 1/2 cup blackberries
  • 1 tablespoon fresh mint
  • 1 teaspoon ginger
  • juice from 2 limes (optional but recommended)
  • 2/3 cup ice and water

Ryu Hadouken Orange Smoothie Energy Blast

  • 1/3 cup cantaloupe
  • 60g raw or cooked sweet potato (I recommend using chilled, cooked sweet potato if you do not have a high-powered blender)
  • 1 large carrot
  • 1/3 banana
  • 1 tsp cinnamon
  • coconut water

Muscle E. Honda Torpedo Green Smoothie

  • 2 kale leaves
  • 1/2 small avocado
  • 1/2 green pear
  • 2 pineapple slices
  • 3 strawberries
  • 1/4 cucumber
  • 1 mint sprig
  • fresh lime juice
  • ice, water as needed

Chun-Li Lightning Kick Sweet Red Pre-Workout Smoothie

  • 1/2 red beet
  • 1 small red apple
  • 1 celery stick
  • 3 large strawberries
  • 1/4 banana
  • green tea
  • 1/3 cup raspberries
  • 1 tsp ginger

Guile Sonic Boom: Tropical Golden Smoothie

  • 10 yellow cherry tomatoes
  • 1/2 cup mango (chopped)
  • 1/2 banana
  • 1/4 cup pineapple
  • 1/4 cucumber (peeled)
  • splash of coconut water

Blanka Shock: Spicy Tomato Smoothie

  • 3 small vine tomatoes
  • 1 large carrot
  • 1/4 cucumber
  • 1 garlic clove
  • handful cilantro
  • lime juice from 1 lime (to taste)
  • 1/8 cup red onion
  • 1/2 jalapeño

Detox Beet & Fruit Smoothie

  • 3/4 raw beet (cut into wedges)
  • 1 small mandarin orange
  • 1/2 small apple
  • 3-4 frozen strawberries (or regular strawberries)
  • 1 cup water


6-Day Avengers Infinity Smoothie Bowl Challenge

2017 5-Day Smoothie Challenge

5-Day Smoothie Challenge: Street Fighter Edition


Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!


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