Meal prep smoothies are my jam! I love doing smoothie prep in batches so I make one mess at a time and get a week (or month) of ready-to-blend smoothies for my efforts. Today, I'm sharing all my tips and tricks to make smoothies for the week as well as giving you a sample menu and shopping list to get started!
If you love green smoothies AND want to maximize your time and money while making them, then this smoothie prep tutorial is for you! I love buying fresh, in-season produce, yet I don't want it to go bad before I use it all in my daily smoothie.
How to Meal Prep Smoothies for a Week
First, gather the following items: measuring cups, quart bags or canning jars (I like wide-mouth jars best!), a permanent marker, your favorite fruit and leafy greens and either my blog or the Daily Blends Smoothie App. These items will make meal prepping smoothies a breeze. Next:
- Decide which recipes you'll make for the week and have them on hand. Feel free to use my free 10-Day Smoothie Challenge recipes.
- Slice or cut fruit into chunks. You can also cut fruit into smaller pieces and freeze ahead of time on lined baking sheets or use packaged frozen fruit. This helps keep the fruit and leafy greens from freezing together in a large clump, plus the smoothies blend more easily.
- Label bag or jar lids with recipe name and date. Be specific. You might also want to include how much of which liquid gets blended with each smoothie pack (to have when you're ready to blend).
- Measure out the ingredients and pack into jars or bags.
- Remove as much air as possible from bags and jars when sealing closed. Pack fruit and leafy greens tightly into the jars and screw on the lids.
- Place in freezer. Don't pack your bags/containers too tightly together. There should be some air circulation to help the contents to freeze quickly.
When you're ready to use your meal prepped smoothies, remove smoothie pack from freezer. Add liquid base to container or bag (which helps defrost the fruit slightly). You can also thaw for a few minutes on the counter or in warm water. This helps the fruit and greens come out of the container more easily. Pour into blender and blend until smooth.
Prep smoothies for the week, month, or quarter, whichever length of time fits your time and lifestyle (and space!) best. I took the 7-day Smoothie Challenge inside Daily Blends Smoothie App for recipes and prepped for an entire month!
Tips for Make Ahead Smoothies
- Pick recipes with similar ingredients and buy in bulk. This saves money and cuts down on the number of ingredients needed.
- Buy seasonally! Choosing ingredients that are in season (or better yet, local!) also cuts down on cost. Food has the highest nutrition when harvested during its rightful season. Plus, it just tastes better.
- Help your future self by labeling! Know what that prepped jar needs for the liquid base so that when you are ready to blend, you are prepared.
- Set aside time to prep. Whether it's on the weekend, Monday morning or Thursday evening, make time for prep. This helps you set yourself up for success.
- If you don't like to or have time to chop up fresh ingredients then buy frozen! I love getting frozen pineapple and mango from Costco to save myself time. Frozen ingredients are picked at height freshness then flash frozen to preserve as many nutrients as possible.
Have any more tips for meal prepping smoothies? Drop a comment below and let us all know!
Sample Smoothie Prep Menu
If you're looking for some make-ahead smoothie recipes to get started, try out this plan:
- Beginner's Luck Smoothie
- Clear Skin Smoothie
- Mango Spinach Smoothie
- Vegan Tropical Smoothie
- Spinach Banana Smoothie
- Island Green Smoothie
- Chia Seed Smoothie
For this round of meal prep smoothies, I stuck with tropical smoothies that have similar ingredients so that I can buy in bulk. Here's the shopping list to prep the above seven smoothies:
| 7.5 cups Spinach | 3 Bananas | |
| 1.5 cups Mango | 1 Avocado | |
| 1 Lemon | 2 tablespoon Chia Seeds | |
| 4 Oranges | 2.75 cups Coconut Water | |
| 3 cups Pineapple | 2 cups Water |
If you want to simplify your shopping list further, swap coconut water for regular water (which you don't need to purchase), and you can meal prep smoothies for a whole week with eight ingredients.
For this list, I would pick up my supplies at Trader Joe's and opt for frozen mango and pineapple, while choosing fresh for the remaining ingredients. Since avocado is only needed in one recipe, I'd just add it into a few other smoothies for a healthy fat boost.
Common Questions Around Smoothie Prep
Yes! While smoothies start to lose some nutrients about 15 minutes after blending, you can definitely blend one the night before. Just give it a good shake before you start to drink.
Yes! Simply add your fruit and veggies and leafy greens to a mason jar or freezer-safe container and freeze! When you're ready to make a smoothie, thaw slightly on the counter then dump into your blender along with the liquid of your choice and any superfood boosts you want and blend. This is a great way to make sure your ingredients don't go bad.
Yes! The key to a meal replacement smoothie is adding in protein and healthy fat. These two components will help you get full and keep you full longer.
Make Ahead Smoothies
Did you know that you can even freeze already blended smoothies? For real! Make sure you use freezer-safe containers and leave space when filling them, as liquid expands when frozen. Put in the fridge the night before you want to drink, carefully defrost in warm water or just toss it into a cooler if you're taking it with you.
I love smoothie prepping blended smoothies for road trips. They act as ice packs for snacks and are perfectly chilled but defrosted when I'm ready to enjoy them.
Meal Prep Smoothies
Leave a Review Print VersionEquipment
- freezer
Supplies
- measuring cups
- quart bags or canning jars regular or wide-mouth
- 1 permanent marker
- your favorite fruit and leafy greens
- Daily Blends Smoothie App
Instructions
- Decide which recipes you'll make for the week and have the recipe on hand. Feel free to use my free 10-day smoothie challenge recipes.
- Slice or cut fruit into chunks. You can also cut fruit into smaller pieces and freeze ahead of time on lined baking sheets or use packaged frozen fruit. This will help keep the fruit and leafy greens from freezing together in a large clump and the smoothies will blend more easily.
- Label bag and jar lids with recipe name and date. Be specific. You might also want to include how much of which liquid gets blended with each smoothie pack (to have when you're ready to blend).
- Measure out the ingredients and pack into jars or bags.
- Remove as much air as possible from bags and jars when sealing closed. Pack fruit and greens tightly into the jars and screw on the lids.
- Place in freezer. Don't pack too tightly together. There should be some air circulation to help the contents to freeze quickly.
When ready to use
- Remove smoothie pack from freezer. Add liquid base to container or bag (which helps defrost the fruit slightly). You can also thaw for a few minutes on the counter or in warm water. The fruit and greens will come out of the jar/bag easier too.
- Pour into blender and blend until smooth.
Notes
- Smoothie packs will keep for several months in the freezer but are the very best quality when used within 2-4 weeks.
- If hoar frost forms on the fruit and greens, it is still perfectly safe to consume. It can be rinsed off with lukewarm water.
- Store smoothie packs away from foods with strong odors. Glass jars offer the best protection against odors.
- Pick smoothie recipes with similar ingredients for bulk purchasing and to save money.
Dr.V
I freeze in REGULAR mouth jars with plastic lids. In the morning, I add whatever liquid needed, and screw it directly to my blender base! Then I top it with one of those straw drinking lids and off I go! Now I only need to clean the blade base and I'm all ready for the next day. Freshly blended, and less things to wash!
I could never do daily smoothies without freezer prep. Thanks for the motivation!!
Simple Green Smoothies
Sounds like you've got your method down!! Way to go! I'm always so much more likely to drink my daily smoothie if it's already prepped and ready for me.
Valerie Rodriguez
This is super important for first time SGS Rawkstars! I hate buying produce and then have to discard it because I didn't use it quickly enough. I usually print out the recipes and cut out the instructions with the name of the smoothie and put it in the quart bag with my ingredients. That way I know exactly which pack to pull out when I am ready to BLEND!
I pack the greens in a sandwich baggie and fruits in a separate sandwich baggie. That way I can blend the greens first and then add fruits and extras in my second blend. Thanks for making your instructions and prep guides so detailed - it makes getting ready for the week much easier! Especially the shopping list! Love it! - Valerie
Simple Green Smoothies
Such great ideas for more smoothie pack inspo Valerie!!! Love the ability to blend greens separately, since many blenders need that step to get it smooth. Thanks for sharing! 🙂
Lisa Hendrix
Beginner’s Luck smoothie is one of my favorites. I use coconut water instead of plain water to add to the tropical feeling the pineapple brings! Day one is off to a great start!
Rashida
This is a terrific idea, Lisa. I was born in the Kenya and have been living in cold Canada (in various cities since 1974). We used to drink fresh coconut, mango and sugar cane juices among others. We can get fresh tropical fruits only during summer months so canned coconut juice will work for me. Thanks for the tip.
Lea M.
Great article. Great tips. I feel prepared for the challenge ahead while saving time. Thanks.
Pam Sailor
Hello,
Make ahead - wonderful!
Can you freeze the fax seed, protein powder along with other ingredients?
Thank you!
LEROY V MONROE
I enjoy carrot juice too! Can I use carrot juice/beet juice combination made in the PM, then use the juice as a base to a blended Green Smoothie in the AM?
Simple Green Smoothies
Love this question, Leroy! You can totally use any liquid base you prefer for your smoothies! Just keep in mind that adding juice will up the sugar content of your smoothie if that's something you're needing to watch out for.
Lucky
Hi there,
I have a recipe with lettuce, spinach, green apple, almond butter and coconot water, could I put everything together in a bag when I am doing the prep time? I was wondering if the apple will go brown?
Thanks a lot
Simple Green Smoothies
You can totally prep ahead and freeze all but your coconut water in a freezer-safe bag or jar! The coconut water (or any liquid) should be added in when blending. The apple could be tossed with a little bit of lemon juice before freezing to prevent it from turning brown.
LINDA BURNETTE
Hello, I love your videos and I’m so ready to start. The plant concept is right on time. What size mason jars do you use? I want to purchase before I start the challenge. Thx...Linda
Simple Green Smoothies
Awesome Linda! We used pint sized, wide mouth mason jars for this make ahead smoothie prep. 🙂
Mandy
I have a history of kidney stones and have been told to eat foods that are low in oxalate. Do you have suggestions for greens to use instead of spinach? Spinach is very high in oxalate. I know kale is good but just wanted other suggestions. I’m excited to start my smoothie journey!
Thanks!!!
Simple Green Smoothies
Hi Mandy,
Kale, lettuce, broccoli, and cauliflower are some of our favorite low-oxalate veggies to blend with. Have you tried cauliflower? If you haven't, make sure and freeze it beforehand. It creates a really mild flavor and makes your smoothie super creamy. Here's one of my favorite recipes:
https://simplegreensmoothies.com/smoothie-recipes-for-kids
Rudi
Hi
Thank you so much for these lovely ideas. I just love it.
It is never wasted
Joy
Rudi
Simple Green Smoothies
You're welcome! 🙂
Njideka samuel theresa
I am really feeling great since monday I started. My cloths fit now and more energy. Thank you so much.
Simple Green Smoothies
Awesome, Njideka! Love to hear this. 😀
Jen Hansard
I have used this prep guide SOOO many times to get my smoothies ready for the week. Its really does make a big different in having a daily smoothie when you prep it ahead like this!
Simple Green Smoothies
Yay! Prepping is the key to success!!!
Rashida Fogel
Day 1 was great as usual. Just love love love your smoothies. I have a couple of recipes of my own that |'ve tried and they taste oh so good. Can we use Almond or Cashew Unsweetened Milk which is only 30 cal. per cup? I've used Almond Milk before and the smoothies comes out great. I have a friend who's an ex-classmate of mine. For decades since we were in Grade 1, she's been heavy. I'm trying to get her into drinking your smoothies. Wish me luck.
Simple Green Smoothies
Hey Rashida,
Yes you can totally add in some almond or cashew milk to this recipe! We want you to make this work for you so if you feel that it needs something extra to get you excited, then go for it!!
That is so awesome you are sharing the smoothie love with your friends. Kale yeah!!
Jerry
Day 1 tasted great but very cold for winter months can I use warm water or do you have any other suggestions. Thanks
KARTIK BHATIA
Refreshing and nourishing
Renee
I started today and although it looks kind of gross, it tastes SO good! It’s refreshing! What do you think about adding low-fat yogurt? Not tgisxwwwk but thinking future! I’m sticking to your plan this week!
Simple Green Smoothies
Isn't it crazy how something can look not so pretty yet taste delicious?! I am so happy you enjoyed this recipe. We like to stay away from dairy products. If you are wanting to make the smoothie more filling you can add some chia seeds or oats to your smoothie! Here is a great article on that.
https://simplegreensmoothies.com/meal-replacement-smoothie
martine noel
day 1 is a great one , I love the taste ... I noticed makes enough for 2 smoothies , I guess I am drinking till lunch
Simple Green Smoothies
So happy you enjoyed the recipe! We cannot wait for you to taste the other 6 days!! 🙂
Robin King
I have a low budget No budget ,Don't my husband being out if work since August due to a accident, however I need a blender, what do you recommend?
Simple Green Smoothies
Hi Robin,
There are plenty of blenders for every budget! My first blender was a super cheap estate sale find! You can find our favorite blenders, at every price point here...
https://simplegreensmoothies.com/blenders-for-smoothies
And if you can't afford a super-powered blender. That's totally ok! Check out our blending tips here...
https://simplegreensmoothies.com/perfect-blend
Reese
I was pleasantly surprised. Love it
Denise Cenicola
Great Info!
Simple Green Smoothies
Thanks Denise!
Heidi
The link for the green smoothie recipe cards isn't working.
Simple Green Smoothies
Hi Heidi,
Good catch! I need to update that! We don't offer green smoothie recipe cards anymore. Want even more recipes? Make sure + check out our app here! 100s of green smoothie recipes, tips + challenges at your finger tips!!
https://simplegreensmoothies.com/app
Melissa
Bummer. I've been looking around for a while on here to figure out where to get the cards from! Sad they don't exist, I'd much prefer them to something digital!
Evelyn Truesdale
I see the kale recipes remove the stems are these of no food value. Thanks and also for the recipes plus other info.
God bless, Evelyn
Simple Green Smoothies
Hi Evelyn,
When it comes to green smoothies we usually suggest removing the stems as they can be bitter + tough on your blender.
moira
what do you think of adding peanut butter, coconut milk or cream,cinnamon ,and herbs to your smoothies I think i would like the idea
SGS Rawkstar
Hi Moira,
Those all sound like great ideas!! The peanut butter and coconut milk will add protein + healthy fats to your green smoothie. While the cinnamon + herbs add tons of extra nutrition + often detoxing benefits!
Rawk on!
Stephanie Bettis
Can I make them Sunday and refrigerate them for the week?
SGS Rawkstar
Hi Stephanie,
Want to blend your smoothie ahead of time? Our recipes will keep in your refrigerator for up to two days in an airtight container. Adding a small amount of lemon juice will help preserve all of their green goodness!!
If you want to blend everything on Sunday. You can freeze your blended smoothie. Then simply thaw in the refrigerator the night before. You will notice some separation. But don't worry, that's simply because our recipes are free of any yucky additives or stabilizers. Simply give your smoothie a quick shake and you're ready to go!
Brittanie
If you freeze the greens with the fruit, do you then need to separate the greens to blend them with liquid first? Or just throw it all in together.
SGS Rawkstar
Hi Brittanie,
Great question! And it really depends on the power of your blender. Have a rawkstar blender like Vitamix or Blendtec, then there's no reason to blend your greens first. But if your blender needs a little help breaking down those leafy greens, we'd suggest freezing them separately from your other ingredients. Here's our tips for blending leafy greens all on their own!
https://simplegreensmoothies.com/freeze-leafy-greens
Nanette
question: Can I mix smoothie in the morning, pack with ice block and consume for lunch. How long are they considered fresh?
SGS Rawkstar
Hi Nanette,
You definitely can! As long as you're keeping your green smoothie chilled, it will keep for up to two days in an air tight container. Because our recipes are free of any yucky additives or preservatives, you may notice some separation. Simply give your smoothie a quick shake + you're ready to enjoy!
Cheers!
Citra Cininta
I dont have blender like vitamix, but I have hurom slow juicer. What do you think about it?
Simple Green Smoothies
Hi Citra,
While I definitely think our recipes would make amazing juices! Personally, we're all about blending over juicing. While both have their health benefits - when juicing, you're missing a major nutrient boost from the fiber. Learn more about the difference between juicing + blending here...
https://simplegreensmoothies.com/juicing-vs-blending-whats-the-difference
https://simplegreensmoothies.com/juicing-vs-blending-whats-the-difference
Michelle
What size mason jars do you recommend?
SGS Rawkstar
Hi Michelle,
I like to reach for the 32oz wide mouth jars. We also suggest ensuring that your mason jars are freezer safe!
Patricia Carter
Went to Barnes & Noble's. Browse through a lot of smoothies books and choose yours . So I am doing the 10 day Smoothies. So far so good, want to do the Book first ! On the 3rd day , ty!
SGS Rawkstar
Hi Patricia,
YAY!! Thank you so much for your support! Make sure + check back in with us at the end of your 10-Day Kickstart!
Patsy garcia
I need too have some kind sweet in my smoothie.but need fiber.Dr told me. I need fiber. Diverticulosis.do any one knows .what is the best.?
SGS Rawkstar
Hi Patsy,
Need fiber + something sweet? Look no further than our green smoothies!! The leafy greens are a great source of fiber + the fruit in our recipes make them extra sweet + delicious.
Need a little extra sweet?
Check out our favorite natural sweeteners here...
Mari Harper
Do you ever blend your smoothie ahead of time and freeze? If so does it taste and thaw ok?
SGS Rawkstar
Hi Mari,
You definitely can! Simply thaw your smoothie in the refrigerator the night before you're ready to enjoy. Notice some separation? No worries. Our smoothies are free of any yucky additives or stabilizers, so give your smoothie a quick shake before enjoying.
Maxine
Sorry, I just answered my own question. Love this thread!!
Maxine
How do you get the frozen fruit and greens out of the jar when it is all frozen together to save time?
Mari Harper
I take my jars out and run them under warm water and then leave them out while i'm getting ready for work. When I get ready to make my smoothie it usually pours right out, if not I just take a spoon and pry it out.
ellen
Hi. do you ever put the whole fruit including the peel in your smoothies such as orange lemons or watermelon. id so is there any whole fruit you would not use.
SGS Rawkstar
Hi Ellen,
We do! Fruit peels are super nutritious + add great fiber and flavor to your green smoothie. Learn more about the peels we add, and how to add them here...
https://simplegreensmoothies.com/peel-fruit
Dana
Quick question. If I use wide mouth freezer jars for this, would I be able to take them from the freezer, and add liquid to it, and then blend with a stick blender? I have a pretty high powered stick blender. Just curious if anyone had tried it.
SGS Rawkstar
Hi Dana,
This could be a great option. I'd suggest checking with the stick blender manufacturer to ensure blending is glass is an ok and safe option.
Linda
Can we put Mason jars in freezer?
Jeannie Rodbell
Yes you can put them in the freezer. Just leave a little room. I use them all the time for smoothies and bone broth.
SGS Rawkstar
Hi Linda,
You can! Just make sure that your mason jars are freezer safe. I've found the wide-mouth jars are often freezer safe, and perfect for prepping green smoothies!
Xenia
Hey peeps! I'm attempting smoothie prep for the first time and am excited about the idea of my morning smoothie taking less time but I am also reluctant. Maybe this has been asked before, but could having all of the ingredients frozen, especially the leafy greens, affect the nutritional value of the smoothie? I can't help but want to keep my fresh ingredients fresh, and my frozen frozen.
SGS Rawkstar
Hi Xenia,
Thanks for reaching out! We're so excited to have you join us. Worried about losing your nutritional value? Don't be, freezing your leafy greens, veggies + fruits is like hitting the pause button, storing all of those yummy nutrients!
Anne Lee
Started 10 day smoothie cleanse Nov 1/16 and lost 8 lbs. Switched to modified cleanse until Christmas and total loss was 12 lbs...2.5 " from my waist!!!!
I celebrated Christmas "carefully" with the intention of continuing with the smoothies. The big thing I notice is how much better I feel and how much more energy I have when drinking these smoothies and I plan to continue to drinking them indefinitely along with one "clean" meal a day.
SGS Rawkstar
Hi Anne,
YAY! Cheers to health, happiness + leafy greens! We're so excited to have you blendin' with us! Want to take it up a notch? Check out our meal plans here!
https://shop.simplegreensmoothies.com/
Ruth
I blend entire recipe ( greens & fruit & nuts) with enough of preferred liquid to blend; then I pour into ice cube trays, freeze, then bag correct amount for one green smoothie into quart freezer bag. I take out of freezer & store in refrig overnight to thaw. Blend for green smoothie in the morning. Is this procedure good for maintaining the nutrients?
SGS Rawkstar
Hi Ruth,
This is a great option! We love hearing about new ways to prep your green smoothie, and freezing is a great way to preserve all of their green goodness!
Sara
Better to batch freeze like fruits/veg, then sort into individual smoothies. It won't be a brick that has to thaw first:
1. Coat a baking sheet with coconut, hemp, etc. oil
2. Place cut ripe fruits/veg as one layer on sheet (one sheet of ripe bananas, one sheet of fresh blackberries, etc.) Freeze!
3. When frozen, store together (temporarily)
4. Repeat until all fresh fruits/veg are frozen
5. Sort into bags for individual smoothies.
SGS Rawkstar
Hi Sara,
Thanks for sharing! I usually batch freeze my ingredients before bagging them into my smoothie packs. Like you said, it helps prevent them from freezing together + makes blending super easy!
Vivi
Love this amazing idea...how did I not twig to it sooner. One of the reasons I stopped with the morning green juice was the nuisance of cleaning, cutting, prepping the various ingredients and then washing the Magic Bullet parts! Now things will change....any advice on using cranberries?!
SGS Rawkstar
Hi Vivi,
We love blendin' with cranberries! Hello, antioxidants!! We simply add the cranberries, liquid base, + leafy greens to our blender first. Once blended to a juice consistency, add your remaining ingredients!
Cindy
Thanks for the tips for smoothie prep. I really needed this. Lately I have been on holiday mode lacking energy and no motivation. This will definitely help me get through to the New Year with more positivity.
SGS Rawkstar
Hi Cindy,
YAY! We hope our prep tips help blending green smoothies a habit you'll keep all-year long!
Dixie Helm
Yay! Glad to get started back up. Did about a year with you gals of a smoothie a day. But slacked off after the cold weather hit.So Im glad to start again.Thanks from Texas
SGS Rawkstar
Hi Dixie,
YAY! We're so excited to have you back + blendin' with us! Worried the cold weather may deter you from rawking out with us, again? Check out our favorite warm smoothie recipes, perfect for any chilly Texas days.
https://simplegreensmoothies.com/?s=warm+smoothie
Lucy Chen
Thank you for the tips of freezing the veges and fruits in jars and prepare a bunch in advance!
Not only will this makes it easier to blend (which I do every day already), it helps save some veges that would otherwise go bad.
Lenee
Brand new smoothie gal here...Thanks for the awesome tips! I am so excited I found this awesome team!
SGS Rawkstar
Hi Lenee,
YAY! We're so excited you found us in this busy digital world! Reach out with any questions!
M.C.
Upon opening my first article from you smoothie queens, it showed me how simple it is prepare 4 smoothies in advance, rather than just one. Simple, but effective.
tx. tips
SGS Rawkstar
Rawk on, M.C.!!
Kimone
Can the green smoothie help you lose weight
SGS Rawkstar
Hi Kimone,
While our number one goal here isn't weight loss, it can be a happy accident. Our co-founder Jadah met her weight loss goals by replacing one meal with a green smoothie. Learn more about her story here...
https://simplegreensmoothies.com/about
You can replace up to two meals with a green smoothie. We suggest adding protein + healthy fats to ensure you're fueling your body with a complete meal. Learn more about our favorite meal replacement booster combos here...
https://simplegreensmoothies.com/meal-replacement-smoothie