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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.
I’ve tried to do daily smoothies in the past but the time necessary each morning, before going to work, made it impossible to keep up. These tips are awesome! You also let me use frozen fruit from the grocery store!!! Horray! Options are wonderful. I think I can stick to it like this.
Thanks very much, Sue
Hi Susanne,
YAY! We truly believe that being prepared is the #1 key to successful blending. We hope this is the trick you needed! 🙂
Hi girls,
I’m soooo excited to try out green smoothies and I subscribed in the challenge. Now reading through your website for all tips before i start shopping and i have a question:
Does ALL fruits freeze well with harming its nutritients in freezer? Banana, apple, mango, peach, grapes?
Thanks xoxo
Hi Nora,
Great question! We’re so excited to have you blendin’ with us and can’t wait to share our January 30-Day Green Smoothie Challenge with you! Most fruits will freeze perfectly! You will notice that apples + bananas will brown slightly, and while they may brown, all of the nutrition + taste is still there. Giving them a quick coat with lemon juice will help cut down on any browning.
Want to know a tip? We suggest cutting up your fruit, and placing the slices in a single layer on a baking sheet lined with parchment paper in the freezer. Once frozen place in a freezer safe container or ziploc bag until you’re ready to enjoy!
Please reach out with any questions! We can’t wait to hear from you throughout the challenge! 🙂
Do you use the 32oz Ball Jars for storing the prepped fruits/veggies? Once this is blended, does it become 16oz? I’m looking forward to January and starting to purchase the items I will need to get started 🙂
Thank you,
Donna
Hi Donna,
Thanks for reaching out! You’re right, we love reaching for 32oz Freezer Safe Mason jars to help prep our green smoothies. Using Ziploc bags or other freezer safe containers are also great options! When blended, our recipes will make two (16oz) green smoothies!
Hope this helps! And we hope prepping makes healthy living even easier!
Cheers 🙂
Hi
I am making up some freezer packs and wondering if I can add things like celery, beets, zucchini, etc. Do they freeze ok?
I don’t like celery or beets, so keeping them in my fridge isn’t a great option as they go bad to quickly just using a little piece every day.
thanks!!
Hi RJ,
We love freezing our favorite fruits + veggies. It allows us to stock up when our favorites are in season, or even better, on sale! Beets, celery, + zucchini are all perfect for the freezer! We suggest slicing up your veggies, laying them out in a single layer on a baking sheet lined with parchment paper, and place in the freezer. Once frozen, place in a freezer safe container or ziploc bag for storage.
Hope this helps! 🙂
I have been replacing smoothie meals for breakfast and dinner for over a week, and I feel fantastic! I would like to know more about preparing and freezing. I ordered the kindle book, and haven’t really noticed a section for that. I do love your recipes!!! The avo banana kale is my fav! But I would like to know what I can freeze, how much, and prep to do so…. I hate for fresh veges and fruits to go to waste.
I’ve been a rawkstar smoothieist for quite some time now. It’s my first meal of the day. For avocados, I buy in bulk and create a large smashed bowl of perfectly ripped avocados. I then scope them onto a parchment lined cookie sheet like drop cookies. Pop them in the freezer and they freeze perfectly in an hour or so. I then bag them with the other fruits and veggies I love. Couldn’t be simpler! Being organized is a recipe for success.
I never get bored of your website. Keep rawking on!
Hi Moemoe,
Love this idea for freezing avocado! Thank you so much for sharing!
How much does that measure out to be?
Hi Ladies,
Thank you for the post. 🙂
Could I not make my smoothie the night before and then leave in the fridge till I am ready to drink the next day? I am wondering if that will affect the nutritional content?
Hi Larresha,
Of course you can! Some people believe you need to enjoy your smoothie right away for optimal nutritional benefit, but it is our belief that your green smoothie will keep for up to two days in an airtight container in the refrigerator. Know you will be storing your green smoothie? We suggest adding a small amount of lemon juice to help preserve their green goodness! Also, separation is completely natural, so give you smoothie a quick shake before enjoying.
Cheers 🙂
Peeling and cutting banana ahead of time? Wont it turn black due to oxidization?
Hi Sona,
Great question! Your chopped banana will brown in the freezer, but the nutrition + taste will still be there. Coat your sliced banana in a little bit of lemon juice to help limit browning.
This is such a silly question, I know, but what do you do about “smelly” greens? When I’ve tried storing my kale (one of the greens in particular), it gets such a awful smell that I just can’t stomach. It looks and tastes ok, but the smell turns me off. Is this normal? Are there gasses or something getting trapped in the glass jar from the Kale? I don’t notice it as much with the spinach…. 🙂
Hi Tabetha,
We’re more than happy to help! Does the smell occur when thawing your leafy greens after they were frozen?
Really looking forward to starting the challenge. I’ve been dabbling in smoothies for a while but am ready to make it a daily habit.
Hi Maggie,
YAY! We hope you will join our next 30-Day Challenge kicking off on January 1! It’s the perfect way to start a healthy habit!
https://simplegreensmoothies.com/challenge
I have just signed to the 30 day challenge! I love smoothies but i need to ask if i can have regular meals. I’m a 63 years old trying to get healthier and happier. Please help!
Hi Bertha,
Great question! Our goal for you during our 30-Day Challenges is to add one (16oz) green smoothie to your day in addition to your regular diet. If you’re interested you can use your green smoothie as a meal replacement by adding protein + healthy fats to ensure you’re getting a complete meal. Learn more about our favorite meal replacement booster options here…
https://simplegreensmoothies.com/meal-replacement-smoothie
We’re counting down the days until we kick off our next challenge on January 1. Can’t wait that long? Check out our 30-Day Challenge E-Guide….
We’re so excited to have you join us, Bertha. Reach out with any questions!
Are you able to make these hints n ideas printable without all the pics.
Hi Kim,
Unfortunately this is our current layout. Looking for these tips printed? Check out our book hitting shelves on November 3rd! We include tips on prepping your smoothies ahead of time!
https://simplegreensmoothies.com/shop
Cheers 🙂
Hi,
I’ve been doing green smoothies before it became a “big” thing. I used to blend one big batch and drink them through the week. Then I heard that wasn’t good, but I hate having to blend individual smoothies every day. Can you pre-blend them and put them in the freezer and take them out to thaw when you are ready to eat/drink them.
Hi Timeka,
Yay! We’re so excited to have you join us + love that you’re a blendin’ rawkstar! You can pre-blend your green smoothies + keep them in an airtight container in the refrigerator for up to two days. We suggest adding a little bit of lemon juice to help preserve their green goodness. Looking to freeze your pre-blended smoothie? Go for it! Just place your frozen smoothie in the refrigerator the night before you’re ready to enjoy. And just a heads up (but you probably already know), separation is natural, so give your smoothie a quick shake before enjoying. Your pre-blended smoothies will keep in the freezer for up to two months!
Cheers 🙂
Can you freeze glass mason jars?
Hi Roely,
Great question! Make sure you’re reaching for freezer-safe mason jars! We love prepping our green smoothies for quick-easy blending, but want to be safe too! 🙂
Cheers 🙂
Hi love your site and your smoothies! Can you tell me if you can freeze avocado and if so how ? Thanks
Claire
Hi Claire,
Yes! We love freezing avocado! Simply simply purée/mash it, put it in a air tight bag, and place it in the freezer. It might help to put a little lemon juice in with it, too! Don’t be surprised if the color is less of a vibrant green and more of a dull brown–it still has a great taste and lots of nutrients!
Cheers 🙂
Hi,
Is it ok to drink more than 1 green smoothie a day?
Hi Lucretia,
Great question! Our goal for you is to add one (16oz) green smoothie to your day in addition to your normal diet. Our recipes make 2 servings perfect for sharing, saving for the next day, or enjoying later in the day. I personally use my green smoothie as a breakfast meal-replacement + love having the second serving on hand as a quick-healthy snack option when hunger hits at the end of the workday.
Interested in using your green smoothie as a meal replacement? You can replace up to two meals! We suggest adding protein + healthy fats to ensure you’re getting a complete meal. Check out our favorite meal replacement combo boosters here…
https://simplegreensmoothies.com/meal-replacement-smoothie
Hope this helps!