How to Build a Balanced Smoothie

But, let’s face it, not all smoothies are created equal. Some are only made with fruit and juice, which can leave you feeling hungry again very quickly.

Creating a balanced smoothie, with the right balance of nutrients, will not only taste great but also provide everything you need to stay full and energised for hours.

So in this post, I’ll be sharing my method for how you can build a balanced smoothie that hits all the right notes for taste and nutrition.

Get ready to blend up a storm!

What Is a Balanced Smoothie?

A balanced smoothie has a mix of all 3 macronutrients: carbohydrates, proteins and fats.

This is important because all of these macronutrients play different roles in supporting our health and hunger levels:

  • Carbohydrates are a great source of energy and some carbohydrate-rich foods are packed with that all-important fibre that supports your digestion – like whole grains and berries. Fibre can also help slow down the digestion of sugars within the smoothie, which can help keep your blood sugar levels steady.
  • Proteins are used by your body to build and repair tissue such as muscle. Like fibre, protein can also slow down the rate of digestion and promote fullness.
  • Fats come in all shapes and sizes, but the healthier ones, also known as unsaturated fats, can have a beneficial impact on your health. They can also help slow down digestion and promote fullness, as well as support the absorption of fat-soluble vitamins.

Having a balance of these nutrients in most meals and snacks is important for optimising your nutritional intake and keeping your energy levels steady – and smoothies are no exception.

Say goodbye to the days of blending up a bunch of fruit and calling it a smoothie, and let’s start creating nourishing balanced smoothies that make us feel good!

Balanced Smoothie Essentials

Before we dive into how you can make a balanced smoothie, let’s talk about what you’ll need – a good quality, high-powered blender.

Investing in a powerful, good quality blender will make a huge difference to your smoothie prep, especially for blending nuts, seeds and veggies into a smooth consistency. No one wants a lumpy smoothie!

Plus, high-powered blenders are not only great for smoothies – they can be used to make soups, sauces, nut butter, pancake mix, ice cream, cocktails breadcrumbs… pretty much anything. So getting the right blender is important to ensure that a) it lasts and b) creates a silky smooth consistency with a wide variety of ingredients.

Here are some of my top picks for good quality high-powered blenders, at a variety of price points:

My Picks
NutriBullet High Speed Blender

The ultimate smoothie companion - the NutriBullet! This blender is super powerful, whilst still being compact enough to fit in any kitchen without taking up too much space. So, if you're getting started with smoothie-making, the NutriBullet is hands down the blender you wanna go for.

We earn a commission if you make a purchase, at no additional cost to you.
My Picks
Vitamix E320 Explorian Blender

Vitamix's are on the pricier side but they really do live up to the hype of being a high-quality, durable blender that can blend almost anything. So if you're looking for the best of the best - this Vitamix is the one for you.

We earn a commission if you make a purchase, at no additional cost to you.

How to Build a Balanced Smoothie

This is my 5-step balanced smoothie formula that will help you create a delicious smoothie with the right balance of nutrients, to help you feel full and satisfied for hours.

how to build a balanced smoothie

1. Liquid Base

Start with a liquid base and add more or less depending on how thick you want it.

  • Milk
  • Water
  • Coconut water

2. Fruit and Vegetables

Add as many fruits and vegetables as you’d like for flavour and nutrients. Frozen fruit and veg are best to help keep the smoothie cold, but fresh works well too.

  • Leafy greens (like spinach and kale)
  • Berries (like raspberries, strawberries, blueberries, blackberries and cranberries)
  • Banana – great for making your smoothie creamy
  • Mango
  • Pineapple
  • Peach
  • Orange
  • Carrot – grate this before trying to blend it
  • Beetroot – cooked
  • Apple
  • Kiwi

3. Healthy Fats

Incorporate at least 1 source of healthy fats as these will help keep you full and satisfied:

  • Nut butter
  • Tahini
  • Chia seeds
  • Avocado
  • Flaxseeds

4. Protein

Adding a protein source will not only help keep you fuller for longer, but it will aid muscle repair if you’re having it as a post-workout snack. So, try to include at least 1 of these in your smoothie:

  • Protein powder
  • Nut butter
  • Tahini
  • Greek yoghurt
  • Flaxseeds
  • Chia seeds
  • Silken tofu

5. Nutrient Boosters

To top things off, add one of these nutrient boosters to take your smoothie to the next level:

  • Acai powder
  • Oats – a great addition to boost fibre
  • Herbs (like mint, basil and parsley)
  • Goji berries
  • Ginger
  • Cacao powder
  • Matcha powder
My Pantry Essentials
Naturya Fairtrade Organic Cacao Powder

As a chocolate lover, this cacao powder is one of my pantry essentials. Not only does it taste great, but it's also high in magnesium and copper, and a source of zinc.

We earn a commission if you make a purchase, at no additional cost to you.
My Pantry Essentials
Linwoods Organic Milled Flaxseed

Flaxseeds are high in plant-based omega-3 and a source of protein, fibre and magnesium - making them a great addition to any smoothie for a nutrient boost.

We earn a commission if you make a purchase, at no additional cost to you.

Balanced Smoothie Combo Ideas

I recommend getting creative with this 5-step formula and coming up with your own balanced smoothie creations (there are an endless variety of combos).

But if you’re looking for some inspiration to get started, here are some of my favourite balanced smoothie combos:

  • Banana Cacao: Almond milk, banana, peanut butter, flaxseeds and cacao powder
  • Berry Booster: Water, frozen mixed berries, tahini, greek yoghurt and oats
  • Tropical Greens: Coconut water, spinach, frozen pineapple, frozen mango, avocado, chia seeds and ginger

This blog contains affiliate links to products that I use and love, which means I may receive a small commission if you make a purchase through one of these links, at no extra cost to you.

Leave a Comment

Your email address will not be published. Required fields are marked *