The Perfect Smoothie Formula that is flexible enough to fit any diet and enjoyed any time of day.

If you have been assaulted by a gobbly green goop smoothie calling itself healthy or your smoothie morphed into something more akin to dessert than a meal, have I got formula for you.

Credit goes to Matt Frazier, who shared The Perfect Smoothie Formula at his blog No Meat Athlete. His approach is flexible, comprehensive, and doable. The smoothies produced from this approach are customized, well-rounded, and delicious.

Here’s my favorite smoothie that I enjoy after my morning routine.

smoothie blog 1

 Step 1: Place ice and water into Vitamix or blender. Skip ice if using a lot of frozen fruit.

smoothie blog 2


Step 2: Add dry ingredients to blender. From top and clockwise; protein powder, nuts, chia (or hemp) seed, flax meal, spirulina. I mix these ahead of time, placing all dry ingredients into a sealed container to store in refrigerator. These pre-mixed containers are great to take on the road.

smoothie blog 3

Step 3: Add leafy greens. I stick to spinach but small amounts of kale (bitter) and lettuce work.

smoothie blog 4

Step 4: Add fruit and fat. I add frozen berries, orange, and avocado. Orange juice concentrate (pictured) is my back up to when I don’t have fresh orange. When I don’t have fresh avocado, I substitute coconut oil.

Step 5: Blend for 1 minute on high, more if using a less powerful blender. Clean up while blender is running.

An approximate nutritional analysis of this smoothie via MyFitnessPal is,

Calories: 374
Carbohydrates: 31
Protein: 36
Fat: 14
Fiber: 15

Where many smoothies miss the mark is either they taste awful, they don’t meet personal dietary needs, or they are a sweet treat. This version is made without dairy, gluten or egg. It is high protein, high fiber, and lower carb. The Perfect Smoothie Formula can be adapted for any dietary need and can be used as a snack, meal replacement, or post-workout replenishment. The possibilities are endless!

Do you make smoothies? What are your favorite smoothie ingredients? Are you reluctant to consider smoothies as part of your diet? Why? What do you eat for breakfast? Any smoothie questions? 

I hope your weekend runs…smoothly 😀 ~~~~~~~~ Angie Mc

34 thoughts on “The Perfect Smoothie Formula that is flexible enough to fit any diet and enjoyed any time of day.

  1. My breakfast is a smoothie most days. Ingredients vary depending on what I have on hand, but all contain soy protein, skim milk, soy milk, or yogurt, fruit and/or greens (kale, spinach, etc.), a bit of cinnamon or other spice, sometimes peanut butter (goes really good in a banana smoothie) and whatever else I can find.

    Liked by 1 person

    • I don’t know the sugar, Marlene, but you can find out pretty quickly at MyFitnessPal. All members need to follow Calories but after that you can choose 4 other categories to follow. In addition to the ones mentioned, I follow Calcium, but you can follow Sugar, Iron, Sodium, etc.


    • I *love* avocado and eat more than the average bear. Guacamole…cut in half, pit removed, filled with sals, eat with spoon…topped on salads and soup…I’ll stop there 😀 It’s a fat that works for me. Yep, I’m a lucky woman!

      Liked by 2 people

  2. Hi angie – I really liked all your photos – and recipe – and those are very simialr to the smoothie’s my spouse has most days.

    However, for me- I am doing a systemic cleanse (it is a slow going two year type of cleanse) and so I cannot have that much fruit – well I can – but I choose not to because the herbs work better – so anyhow, I thought I would just share what went into my smoothie today –
    I put in one scoop of Now foods unflavored pea protein powder. One scoop of unflavored unsweetened whey protein. one tablespoon of lecithin. One teaspoon of coconut oil (for the MCT)- a half teaspoon of kelp (tatses kind of bad, but the iodine and other goodies make it worth it). and then I usually change up what else goes in…. but today I opened up a few capsules – like a digestive enzyme (to activate the whey and get more from it) one milk thistle/tumeric – one beet capsule, and I think that was it… but it works for me – oh – and I am waiting on some barley powder – or I would have added that too.

    Liked by 1 person

    • I just started to enjoy beet powder, mixing it into a light beverage with chia seed, lemon, and ginger, YUM! I, too, keep the fruit down, trying to keep my carbs higher in the morning, tapering as the day goes on. I also take a tablespoon of cider vinegar before my smoothie for digestive enzyme and, well, it definitely wakes up my system! Thanks for sharing, Yvette. I like where you’re going with your smoothie.

      Liked by 1 person

      • mmm – sounds good – and my hubs also loves chia seeds – and lately he has been grinding the flax seeds and adding those in (but sometimes I snack on flax seeds – slowly grind them down…) anyhow, I knew ACV had many great properties – but did not know it had the digestive enzyme part… ??


      • yes, I agree – and we have that bottle with the “mother” – and in the early 1990’s my mom and I were on a kick drinking it one summer. Had the “Bragg” books and all that – but then I went back to college and sometimes took it – or just used it with salad – and then last year we started using it – and one little tip is that sometimes it makes for a great bath. we buy the huge containers of ACV for that, and smaller bottles (with mother) for the fridge- anyhow, I will have to check up more on the enzyme part. hmmm and thanks

        Liked by 1 person

      • Somehow I managed to delete your comment about your plans for this summer and your blog, Yvette. Sorry! I look forward to seeing what you do new and how you’ll have fun with it 😀

        Liked by 1 person

      • well I just said I do not know what my plans are – but I am looking forward to something for a summer challenge – still thinking. anyhow, have a great night angie mac – xxoo ❤

        Liked by 1 person

  3. Good for you, Angie McFly. I have not advanced to the smoothie stage. Banana for breakfast … Oikos triple 0 yogurt for a snack … soup and or sandwich … salads … beef and chicken. OK, I still like my treats, Chinese food and pizza. I can’t give those up. You and my good friend Y, above, are something with these healthy smoothies. Bless you.

    Liked by 1 person

  4. Angie, this smoothie sounds great … I’ve been a “no meat athlete” for a few years now, and feel much better. I’m against factory farming, and I do it for my health and for the environment — although at Christmas I will indulge in a slice or two of bacon from a humanely raised pig that basically has a contract with a farmer. (“You give me a good life on the farm for X number of years, and I’ll be a food source at the appropriate time.”) Check out the book “Eating Animals” by Jonathan Safran Foer. … And as long as they don’t list India Pale Ale under “meat,” I’m good. 🙂

    Liked by 1 person

    • How awesome and disciplined are you, Jim! I’ll put your book suggestion on my reading list. But for now, I’m prescribed meat. Seriously. After being diagnosed as protein depleted by my naturopath, meat it is. I’ll be blood tested again soon and hope my numbers are up to normal. Plus, if I can increase my tolerance for cardio I can see myself needing more carbs and less protein.
      Ha! I’m an IPA gal, friend! At the end of the month I’m going to a beer tasting to a friend who brews only IPAs. I can’t wait!


      • Angie, that’s so good that you’re tuned in to nutrition and everything else that makes us live healthy lives. And yes, that includes IPAs. Reliable information is crucial, and it sounds like you’re getting wise advice about protein, carbs, etc. (If only I knew then what I know now …) On the IPA topic, my sister lives in Vermont, home of the cult favorite IPA Heady Topper. She visited a couple of weeks ago and brought me a stash. I’m headed up there next week for more! At this stage of my life, it’s quality, not quantity.

        Liked by 1 person

      • Love, love, love trying different IPAs. I’m rarely disappointed! When I’m living the life of leisure, I’m going to brew my own. Imagine this…me playing the mandolin drinking my home brew. Could happen! 😀 Enjoy your Vermont, brew. I’m going to see if it is available in our area.


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