That being said, some green smoothies taste like pond water! It can be very disappointing when what you hoped was going to be a delicious, sweet tasting smoothie ends up tasting like liquidized grass! 

Because of this, I’m always on the lookout for better tasting green smoothie recipes. They still have to be healthy, but they also have to pass the taste test; if they don’t taste good, I don’t make them again, and I definitely won’t share the recipe with you!  

This recipe is one of my most recent discoveries. It’s so good that I have had it twice this week already. 

Short of time or just want a light and refreshing breakfast that’s good for you too? Make sure you give this spinach, grape, and coconut smoothie a try. I’m sure you are going to love it! 

Preparation time: 5 minutes 

Cooking time: N/A 

Number of Servings: 1  

Ingredients

• 1 cup seedless green grapes 
• 1 large cup baby spinach 
• ½ cup ice 
• ¼ cup coconut milk 

Instructions

1. Place all the ingredients into a blender. Put the lid on and then blend until the liquid starts to froth. 

2. Pour into a tall glass and serve immediately. 

Recipe source: realsimple.com 

Picture source: simplyrecipes.com  

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That’s why I really like this recipe; as well as being green, it contains protein which makes it a much more nutritionally-balanced meal in a glass. Protein helps keep you fuller for longer, speeds up your metabolism for faster fat loss, and is important for recovery after exercise. 

I often have this smoothie for breakfast, but you could have it for lunch or dinner too. Ready in seconds and very tasty, this is one of the best green smoothie recipes around! 

Preparation time: 5 minutes 

Cooking time: N/A  

Number of Servings: 1  

Ingredients 

• 1 cup unsweetened almond milk 
• 1 ripe banana, chopped and frozen 
• ½ cup mango, chopped and frozen 
• 1-2 large handfuls of baby spinach 
• ¼ cup pumpkin seeds 
• 2 tablespoons hemp seeds 
• 1 scoop vanilla protein powder 
• ¼ cup water 

Instructions 

1. Put all the ingredients in your blender and blitz until smooth – 30 to 60 seconds on high 

2. Pour into a glass and serve 

Recipe source: ilovevegan.com 

Picture source: watchwhatueat.com  

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A lot of smoothie recipes call for fresh fruits and vegetables, and that can be a problem. Unless you use your fresh food purchases within a few days, they can become overripe and even go off. Not only does this leave you with no useable ingredients, it’s also a waste of money. 

The solution for this problem is buying frozen fruits and vegetables. That way, you can just use what you need and store the rest – no mess, no waste, no fuss! 

Make sure your blender is powerful enough to deal with frozen ingredients. Check out my blender buying guides. 

This smoothie recipe uses mostly frozen ingredients so it’s not only ready in minutes, you can store the ingredients in your freezer for whenever you need them next. As easy breakfasts go, this one is hard to beat. 

Preparation time: 5 minutes 

Cooking time: N/A  

Number of servings: 2  

Ingredients 

• 1 frozen banana, peeled 
• 2 cups frozen mixed, red berries e.g. raspberries, cherries, strawberries 
• 1 cup milk – use dairy-free if preferred 
• ½ cup natural yogurt 
• ½ cup freshly squeezed orange juice 
• 1-2 tablespoons raw honey 

Instructions 

1. Put all the ingredients in your blender and blitz until smooth – 30 to 60 seconds on high 

2. Pour into two glasses and serve 

Recipe source: foodnetwork.com

Picture source: theblenderist.com

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Because of my gluten and lactose allergies, I’m always on the lookout for ways to avoid consuming bread and dairy foods – which are common lunchtime staples. When you don’t eat bread or cheese, a great many standard lunchtime foods are off the menu. Cheese sandwich or pizza? Forget it!

That’s why I often make smoothies for lunch. I keep a small blender in my office, so I can whip up my lunch in seconds. I not only avoid the foods that make me feel unwell, I also make sure I eat something nutritious. 

There are lots of different smoothie recipes on Days to Fitness, but this new one is one of my favorites. It’s not just dairy and gluten-free, it’s also vegetarian-friendly too. 

Preparation time: 2 minutes 

Cooking time: N/A 

Number of Servings: 2-3 

Ingredients 

• 1 cup cranberry or pomegranate juice, no sugar added 
• 1 cup silken tofu, or 1 cup of soy, rice, or almond milk 
• 2 cups frozen mixed berries 
• 2 tablespoons natural sweetener e.g. maple syrup, raw honey, or stevia

Instructions 

1. Put all the ingredients in your blender. Blitz on high for 30-60 seconds until frothy

2. Serve immediately or store in a thermos for later 

Recipe source: gaiam.com 

Picture source: Women’s Health

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Update: I’ve shared my thoughts and choices regarding superfood powder on my article “The Best Superfood Powder“.

Ingredients – Serves 1:

• 1 cup unsweetened almond milk
• ½ cup of ice
• ½ cup frozen raspberries
• 2 tablespoons almond butter
• 1 ½ teaspoons acai powder
• ½ frozen banana
• 1 scoop superfood powder, I use Super Green by Amazing Grass, my review here.
• 2 tablespoons unsweetened shredded coconut

Method:

Put all the ingredients in a blender and blitz until they are all pulverized and you get your desired consistency. Serve immediately – this smoothie is not a good one for storing.

Nutrition:

Calories: 417
Fat: 23.5g
Protein: 8.4g
Carbohydrates: 44.5g
Fiber: 16.0g

1. Superfood powder and orange juice

Fresh orange juice, not made from concentrate, is loaded with vitamin C and fiber. Its naturally sweet taste helps cover the sometimes bitter taste of the superfood
powder and makes for a very refreshing drink. Buy premium, freshly squeezed orange juice or, better still, make your own from fresh, organic oranges; you’ll probably need two medium oranges to make a good-sized glass of OJ.

Just put your juice and a scoop of your favorite superfood powder, my personal recommendations on my recent article “The Best Superfood Powder“,  in a blender and whizz up for 30 seconds. Alternately, use a shaker cup.

2. Superfood powder and almond milk

Creamy and high in protein, almond milk makes for a great smoothie ingredient but is also an ideal base for a quick and easy superfood powder drink. You can use sweetened or unsweetened almond milk as you prefer but unsweetened will contain fewer calories. If you prefer, use soya milk, rice milk, or oat milk instead.

Add one scoop of superfood powder (I prefer Green Superfood by Amazing Grass, I explain here) to around one cup of almond milk and then blend until the powder is fully combined with the liquid. Almond milk is lactose free which means it’s ideal for people with an allergy to dairy.

3. Superfood powder and chocolate milk

As a kid, I used to love chocolate milk. Now I’m an adult, I still enjoy the occasional glass – especially after exercise. It’s high in protein and tastes awesome but it’s not exactly healthy! That all changes when you toss in a serving of amazing grass green superfood (my review here). Now I can have my chocolate milk fix but also get my daily superfood dose!

Buy a single-size carton or bottle of your favorite chocolate milk. Remove the lid but keep it – you’ll need that in a minute. Add a scoop of your superfood powder and then put the lid back on. Shake vigorously for 30-seconds and then drink. You may need to re-shake your milk from time to time as any undissolved superfood powder will sink to the bottom.

4. Superfood powder and pomegranate juice

Pomegranate juice is not only delicious and refreshing, it is a superfood in its own right! Pomegranate juice is a serious source of antioxidants and vitamins and makes your superfood drink even more super. Look for unsweetened pomegranate juice to avoid consuming too much sugar. If possible, make your own.

Take a glass of chilled pomegranate juice and add one scoop of your superfood powder (I use amazing grass green superfood, why it’s my favorite? explained here). Mix thoroughly using a blender or a shaker cup. Drink immediately before any undissolved superfood powder sinks to the bottom of your glass.

5. Superfood powder with warm water and raw honey 

If you normally drink tea or coffee in the morning, try this drink instead. It’ll give you energy without caffeine and it tastes sweet too. Raw honey is also a superfood so this drink is a real double-whammy!

Boil some water and then half-fill a cup. Top up the rest of the cup with cold water. Why? because too much heat will effectively “kill” your superfood powder. Add a serving of your favorite superfood powder (my recommendations at “Best Superfood Powder” and a teaspoon of runny raw honey. Mix well and then enjoy!

Looking for high quality all natural superfood powder ? I’ve shared my recommendations on my recent article “The Best Superfood Powder“.

Ingredients:

• 1 cup water
• 1 fresh or frozen medium banana
• ½ cup frozen blueberries
• 1 cup baby spinach
• ½ cup kale, stems removed
• 1 teaspoon coconut oil
• 1 teaspoon spirulina or chlorella powder
• ¼ teaspoon cinnamon
• A little honey, maple syrup, or stevia to sweeten (optional)
• 1 tablespoon chia seeds or chia seed gel
• 1 serving of Amazing Grass Super Green, my review here. Available at official site.

Method:

Put all the ingredients in a blender (my recommendations for blenders under $250) and blitz until they are all pulverized and you get your desired consistency. Serve immediately – this smoothie is not a good one for storing.

Nutritional information:

Calories: 222
Fat: 6g
Protein: 6g
Carbohydrates: 42g
Fiber: 7g

Ingredients 

2 cups water
¼ cup old fashioned rolled oats
1 scoop Idealshake Meal Replacement Shake – chocolate flavor
1 tablespoon coconut oil
1 tablespoon raw cocoa powder or nibs

Method 

Put the water in your blender and then add the oats. Allow to soak and soften for 15 minutes. Add the rest of the ingredients and then blend on high until frothy and smooth. The oil may float to the top so shake before drinking. I use a Vitamix 1709, find why and my under $200 smoothie blenders.

Nutrition

Calories 342
Protein 17.5
Carbohydrate 32.5 grams
Fiber 16 grams
Fat 29.6 grams

Ingredients 

¼ cup old fashioned rolled oats
½ cup frozen strawberries
½ cup plain, low fat Greek yogurt
½ cup ice
½ teaspoon freshly grated ginger
1 scoop IdealShake Meal Replacement Shake – strawberry flavor  – Available at official site.

Method 

Place the oats and ½ cup water in a blender. Let soak until the oats have softened, about 15 minutes. Add the remaining ingredients. Blend until smooth and frothy. My blender recommendations on “Choosing the Best Blender for Smoothies”.

Nutrition

Calories 289
Protein 26 grams
Carbohydrate 38.1 grams
Fiber 9.8 grams
Fat 4.6 grams

What’s your goal ?

Looking to lose weight ? Scroll to Meal Replacement Shakes section, and learn why it’s an effective way to lose weight.

Looking to gain muscle ? Scroll to Protein Shakes section and find way it the right solution to you.

1. Meal replacement shakes 

Meal replacement shakes are designed to help you achieve weight loss. You drink one or two shakes per day in place of your normal meal to control your food intake easily and simply. While you can replace several meals per day with a shake, I think that two or even one shake per day works fine. In fact, to lose weight, I only replaced my breakfast with a shake.

What a meal replacement shake should contain

Meal replacement shakes are typically low in calories – around 300 or less. They also have several other important characteristics: ( in detail, the 10 most important ingredients a meal replacement shake for weight loss must have)

Protein – important for making you feel fuller for longer, increasing your metabolism, and maintaining your muscles

Low carbs – too many carbs can make weight loss very hard which is why most good meal replacement shakes limit carbs to maximize fat burning. This also helps to keep the calories down

Very low/no sugar – added sugar would cause your blood glucose and insulin levels to spike which will inhibit fat burning. All good meal replacement shakes are very low or even free from sugar

Contain fiber – fiber keeps you feeling fuller longer and is also important for digestive health. A good meal replacement shake should contain around five grams of fiber per servings

Vitamins and minerals – a weight loss diet should still be a healthy diet and so a good weight loss shake should contain vitamins and minerals. Vitamins and minerals don’t contain any calories but are essential for your health. They are also important antioxidants

Healthy fats – many people are wrongly scared of fats but they are actually very important for your health. Any good meal replacement shake should contain some healthy fats such as olive oil, coconut oil or fish oil

Added extras – some meal replacement shakes may also contain added extras such as probiotics to keep your digestive system healthy

Meal replacement shakes take the pain out of losing weight. Many diets require you to completely rewrite your diet plan – from breakfast to dinner. This is not always practical – especially if you have no time for cooking or shopping for groceries.

In essence, meal replacements are a healthy meal in a glass. You can blend your own from any number of recipes (homemade  meal replacement shakes) that you can find or buy pre-prepared meal replacement shakes such as my top 3 personal recommendations: IdealShake, RAW Organic Meal or Vega One All-in-One Nutritional Shake (my reviews and details at best meal replacement shakes for weight loss).

Swapping out one or two meals per day is not only an easy way to lose weight, it saves you having to cook special fat-fighting meals and are generally very cost effective. You can usually consume your meal replacement shake anywhere you like which means there is no reason not to be able to stick to a meal replacement diet.

Meal replacement diets are a great, easy, simple way to lose weight – just chose one of two meals per day and replace them with a meal replacement shake. Follow my “How to Lose weight with meal replacement shakes” plan to organize your diet and star to lose weight.

Looking for meal replacement shakes recipes ? I’ve shared some more here.

Protein shakes

Protein shakes, unlike meal replacement shakes, are not designed for weight loss but for muscle gain. When you exercise, your muscles are broken down a little – a process called catabolism. To repair this damage and build the muscles back bigger and stronger, protein is required. Most experts agree that you need around one gram of protein per pound of bodyweight or about two grams per kilogram.

Getting enough protein per day can be tough unless you are able to eat meat, fish, eggs, chicken or dairy at each and every meal of the day – all six of them! Even then, it’s still not easy.

Protein shakes make it easier to get enough protein into your diet as they are easy to drink and require no preparation other than mixing with water and then chugging down. There are several types of protein shake you can get:

Whey protein – made from dairy so high in protein but also contain lactose which many people are allergic to (my selection of the best whey protein).

Caseinate – also made from dairy, caseinate is a slow-releasing protein ideal for nighttime use (top caseinate protein) 

Egg protein – a good source of protein but not a very nice tasting shake (best egg protein available on the market)

Soya protein – good for vegetarians but not a very good source of protein compared to whey (best 2 soya protein)

Hemp protein – better than soya and also good for vegetarians however can be expensive (best hemp protein selection)

Pea and rice protein – another expensive option but ideal for vegetarians (pea and rice protein)

Beef isolate protein – a new development in protein powders. Doesn’t taste beefy but is unsuitable for vegetarians

Don’t know what is the best protein for you ? Read our “Choosing the best protein powder” guide.

Protein shake timing

To maximize muscle growth and recovery from exercise, you need to consume protein throughout the day. If “real” food is not possible, a protein shake is an ideal alternative.

As well as providing a much-needed protein shot, protein shakes are also ideal for immediately before, during and after workouts – especially strength training.

Before a workout, a protein shake will minimize muscle break down during training

During a workout, protein shakes will help start the repair process

After a workout your protein shake will help speed up recovery.

Protein shakes generally contain very little else other than protein and a typical serving provides anywhere between 15 to 30 grams or more of protein. You can add other things to your protein shake to give it more calories such as fruit, peanut butter, or coconut oil, but this turns an almost pure protein shake into a weight gainer or meal replacement shake. Most protein powders are designed to be mixed with just a little water or milk to keep the emphasis on protein. Find my tasty, high on fiber and healthy protein shakes recipes here.

Do you NEED a protein shake?

If you are exercising hard and trying to build muscle, a protein shake may be useful – especially if you are training hard with weights and struggle to eat enough protein per day. If, however, you do mostly cardio and/or already eat a lot of high-protein food, you probably don’t need a protein shake too unless it’s part of a meal replacement for fat loss.

Conclusion

Now you know the difference between meal replacement shakes and protein shakes you should have no problem choosing the right one for your goals. And no matter what it is you are trying to achieve, it is important to remember that the occasional meal replacement or protein shake won’t have miraculous effects on your progress if the rest of your habits are not healthy.

Instead, you need to use them regularly and combine them with a generally healthy lifestyle. Small changes, such as drinking more water, exercising regularly, eating plenty of vegetables, and walking more can go a very long way to making you fit and healthy, and adding the right kind of shake can help get you the results you want.