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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. Meal prep smoothies get me through busy seasons with ease.
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!
Table of Contents
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!
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 tbsp 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
Ingredients
- 5 cups spinach
- 2 cups kale
- 3 bananas
- 5 oranges
- 3 mango
- 1 pineapple
- 2 cups strawberries
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. For this sample guide I'm using my original Simple 7 Smoothie Guide.
- 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.
Equipment
- freezer
- measuring cups
- quart sized jars or bags
- permanent marker
Video
Notes
- Smoothie packs will keep for several months in the freezer but are the very best quality when used within 2-4 weeks.
- This sample prep guide uses naturally sweeter fruits. To lower the natural sugar in a smoothie, swap 1 banana with 1/2 an avocado.
- 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.
Hi!
Can you tell me the size of those mason jars used in the pictures above? How many oz do they hold?
Thanks!
Hi Laura,
Great question! The jars pictured above are Kerr’s 32oz freezer safe mason jars. They’re perfect for prepping as they fit two servings perfectly!
Cheers 🙂
Thank you!! 🙂
You’re so welcome, Laura!
Can you substitute raw Brussel Sprouts for some of the greens? or should they be cooked?
Also wanted to say I am starting today with this next step in my Lifestyle change. This seems like a great way to add some veggies for the nutritional value.
Hi Thisbpie,
We’re so excited to have you blendin’ with us! We love experimenting with new vegetables, brussel sprouts sound like a great addition. We suggest trying raw + cooked, and start small initially, then add more as you enjoy the added flavor!
Cheers 🙂
Hi. I was wondering if anyone ever tried freezing the smoothie in the actual blender bottle with the little blender ball already in it? I make 5-6 smoothies every night for five people in the morning and usually just put them in the fridge. It would be so much easier to make enough for at least 3 days and freeze them. Do you think they would be okay since the blender bottles are not air tight like a freezer bag? Thanks in advance for any tips!
Hi Jeannie,
Great question! Blending + freezing green smoothies is a great way to make enjoying your green smoothies even easier! We suggest freezing in an airtight container like a Ziploc or freezer-safe mason jar…but it’s worth a try! Try one out + see how it works for you.
Cheers 🙂
Hi!
I am not crazy about kale. Can I substitute spinach for it? Any suggestions on how to use kale to get used to the taste?
Hi Beth,
Not a fan of kale, no worries, substitute spinach or another leafy green you enjoy more! Or reach for baby kale, it has a mild flavor, but is still packed with the same nutrients as mature kale.
https://simplegreensmoothies.com/leafy-greens
Hope this helps!
I LOVE these smoothies and got my husband hooked. We decided we wanted to lose some weight and get healthier so we have a delicious green smoothie with a protein every evening for supper and it’s working! Our kids love the smoothies too and I have even shared some recipes with my mother and sister and sent them your link so they can get on board for the next 30 day challenge. Thanks for the awesome recipes! Cannot wait for the book to come out!!
Hi Kristine,
YAY! We’re so excited to have your whole family blendin’ with us. What a great way to ensure your family is getting tons of nutrients, vitamins, + green goodness!
Sending lots of love and leafy greens your way.
Cheers 🙂
My question is “Chia seeds”. Will they be beneficial in the blender cuz aren’t they suppose to soak a bit b4 you use them? Thanks you gals are great
Hi Ellie,
We love blendin’ with chia seeds! They’re perfect pre-soaked, blended in, or sprinkled on top! Either method, you’ll be reaping their nutritional benefits!
https://simplegreensmoothies.com/pumpkin-chia-pudding
Hi 🙂
I have a quick question about the he quantity of greens… when the recipe call for 2 cups let’s say, should it be tightly or loosely packed? Or is that really more of a preference?
Thanks so much!
Hi Jenn,
Great question! We prefer to pack our leafy greens when measuring them, but then again, we can’t get enough!!
Cheers 🙂
what is actually in the 21 day challenge or is it 31? I see its a cleanse. I’m living in Paris, France till the first week in September. I would like to get back to a healthy “me” as I have been really enjoying the delicious food here and though is not unhealthy too much of anything isn’t great. Thanks, Miquella
Hi Elsa,
I have a sweet tooth, and couldn’t image the willpower it would take walking the streets of France with the smell of fresh pastries in the air. Interested in learning more about our FreshStart21 Cleanse…Our resident holistic nutritionist, Meg Thompson, recommends making cleansing a regular part of your health care regime to recharge and reset your body. Your body will love you for it!
Cleanse your body with vegan friendly, detoxing recipes!
Learn more by trying our Free 1-Day Cleanse Kit here…
https://simplegreensmoothies.com/
If slicing bananas ahead of time & placing in glass jars……won’t the banana pieces turn brown ?
Hi Elizabeth,
Great question! Yes, the bananas will brown, but they will taste delicious + their nutritional value will still be there! Want to try and prevent browning, coat your banana slices in lemon juice prior to freezing!
Hope this helps!
Hi there, i just have a question about the freezing process.. I froze some kale (in a ziploc bag) and 3 days later is smelled/tasted terrible! What did i do wrong??
Hi Melissa,
Oh no! Any chance your kale was past its prime prior to freezing? If your kale was fresh, make sure you dry your kale prior to placing it in the freezer. Any additional moisture can cause the kale to wilt, leaving your leaves soggy, instead of delicious!
I love your website too, and the BEST suggestion is to blend liquid with greens first. I have a simple drink blender, just 1 high and 1 low speed, and do not have a problem with chunks. I also blend after each added ingredient. So good!
Hi Mb,
Thank you so much for reaching out + blending with us! We love hearing from our community, so thank you for taking the time to let us know how our tips are working for you!
Cheers 🙂
I’m fairly new to using greens in my smoothies, but excited to start trying your recipes. I love kale, so started with that (curly kale). I use a nutribullet, but it’s leaving little chewy bits of kale. Any suggestions for getting a smoother consistency?
Hi Chris,
We’re so excited to have you blendin’ with us, thanks for reaching out! I just picked up a NutriBullet this week, and I absolutely love it! To help breakdown your leafy greens, we suggest blending your leafy greens + liquid base first, then add your remaining ingredients. Adding at least one frozen fruit will help breakdown any remaining pieces, as well. Hope these tips help, reach back out + let us know how these tips work for you!
Cheers 🙂
I use a magic bullet for my smoothies. I think I can freeze all the ingredients in those plastic jars ahead of time, just like mason jars?
And why not add all ingredients, including almond milk before freezing?
My favorite recipe is 1 C greens (chard and kale), 1 C unsweetened vanilla almond milk, half a banana, 1 C of blueberries, 1 T Chia Seeds, 1 T whey protein and 1 T fresh ground peanut butter. I add a little agave nectar to sweeten it a bit.
I would think the above would be fine to layer in a container ahead of time?
Hi Jamie,
Great questions! Using your magic bullet containers (which are freezer safe!) sounds like a great idea, and will make prepping just that much easier! We suggest waiting to add your liquid base until you’re ready to blend, you need that liquid to help your blender breakdown all of the frozen fruit + leafy greens!
And your favorite recipe looks perfect! Just hold off on the almond milk when prepping your smoothies!
Hi just purchased the July recipe cards and noticed that the cards are only for 5 days and not 7. Do I do them Monday to Friday with the weekend off? Also can you freeze the leafy greens in the same bags as the fruits?
Thanks in advance
Davey
Hi David,
Great questions! We share five recipes for each week + then use our weekend’s as “free days” – they’re perfect for finishing up any remaining ingredients from our shopping list, or re-blending our favorites from that week!
And yes, leafy greens freeze great! Include them while prepping your smoothies!
Happy Blending!
Since when is almond milk considered dairy?
Hi Tomeka,
Almond milk is a great non-dairy milk option!
Can you freeze raw leafy greens or do you need to steam or blanch them first? I always hear mixed responses it gets confusing what you can & can’t do!!!
Hi Corrina,
Great question! We love freezing our leafy greens raw. It’s perfect for preserving their fresh nutritional value! Learn more about freezing your leafy greens here…
https://simplegreensmoothies.com/how-to-freeze-spinach