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Let’s be honest: some mornings you’re lucky if you remember to put on deodorant, let alone whip up a fresh and nourishing green smoothie from scratch. That’s why frozen meal prep smoothie packs are my secret weapon. I’m talking about prepped, stored in the freezer, ready-to-blend smoothies to save your time, sanity, and sad spinach from dying a slow death in your fridge.
If you love smoothies but hate daily messes, wasted produce, or chopping pineapple at 7am (who doesn’t?), follow along. Your future self is gonna love you for this!
Benefits of Meal Prep Smoothies
Smoothie prep doesn’t have to be complicated or chaotic. All you need are a few tools—measuring cups, wide-mouth mason jars or freezer bags, a Sharpie, your favorite fruits and greens, and a handful of go-to smoothie recipes. Stick with a few tasty recipes with overlapping ingredients so you’re not buying out the entire produce aisle. Cut your mango into chunks (frozen mango or pineapple works great), and label each jar or bag with the recipe name and what liquid to add later—because let’s be real, you won’t remember.
- Smoothie prep packs save you a ton of time. No more chopping, measuring, or searching your fridge for ingredients every morning—just grab a pack, blend, and go. It makes busy mornings feel way more manageable.
- They also help you save money. When you prep in bulk, you can buy produce in larger quantities (especially at places like Costco or Sam’s Club) and use it before it goes bad. That means less food waste and more bang for your buck.
- Freezing ingredients also keeps produce from spoiling, especially those leafy greens or delicate fruits that always seem to wilt before you get to them. Smoothie packs help cut down on food waste significantly.
- They reduce decision fatigue, too. You don’t have to think about what to make each day or worry about having all the ingredients on hand. Just grab, blend, and you’re good to go.
- And finally, they make it easier to stick with healthy habits. When something is convenient, you’re more likely to follow through. Smoothie prep packs take away the excuses and make consistency a whole lot easier.
Recipes for Frozen Smoothie Packs
Decide which recipes you’ll make for the week and have them on hand. I’ve included 7 green smoothie recipes I recommend starting with below— and I’ve even made you a grocery list. If you don’t just want green smoothies, check out the Smoothie Challenge recipes and grocery list to smoothie prep the rainbow.
Frozen Meal Prep Smoothie Packs
Ingredients
- 5 cups spinach
- 2 cups kale
- 3 bananas
- 3 oranges
- 2 cups mango
- 2 ½ cups pineapple
- 2 cups strawberries
Instructions
- 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 you will need to add before blending since we do NOT add liquid to smoothie packs.
- 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 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.
- 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.
Nutrition
Make-Ahead Smoothie Tips
I don’t love spending my weekends in the kitchen. I’d rather be outside, yet I also know when I don’t prep my smoothies, I either skip them completely or end up with a waffle in the toaster… or driving through Starbucks for an overpriced breakfast. That’s why I swear by smoothie prep. It’s one big mess, one time—and then the rest of the week, I’ve got delicious, nourishing smoothies ready to go with zero chaos. Total game-changer. Here’s how to make it even easier:
- Buy frozen if you hate chopping. I get frozen pineapple, blueberries, strawberries and mango at Costco and never look back.
- Label your jars. Future you will not remember if it’s “Mango Spinach Smoothie” or “Best Green Smoothie.”
- Set a time that works for you. Don’t stress if it’s not Sunday. Monday night, Friday morning, whatever—just pick a window and roll with it.
- Batch it like a boss. Make a week or a month of smoothie packs at one time. Trust me—you’ll never regret having a freezer full of grab-and-blend options when life gets chaotic.
Costco Frozen Smoothie Packs Demo
If you’ve got freezer space and want to save money, watch my video below making 36 frozen smoothie packs for $48 using Costco produce. Watch it if you want to see exactly how I made a month of smoothies with a $50 Costco haul, using mostly organic ingredients. This is a smart way to stock your freezer, save money, and never skip your daily smoothie again. Here’s the bulk grocery list to do this:
- Organic Power Greens: $5.99 (24 oz)
- Organic Spinach: $3.89 (32 oz)
- Oranges: $13.99 for 24 (needed 20)
- Organic Bananas: $1.99 for 8 bananas
- Frozen Pineapple: $7.99 (80 oz bag)
- Fresh Mangoes: $4.49 for 6
- Organic Frozen Strawberries: $9.99 (64 oz)
How to Use Frozen Smoothie Packs
When you’re ready to use your meal prep smoothie pack, remove 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 fridge overnight. This helps the fruit and veggies come out of the container more easily. Pour into a high-speed blender for smoothies and blend until smooth.
Common Questions
Smoothie packs can last up to 3 months in the freezer when stored properly in airtight bags or containers. For best taste and texture, aim to use them within 4–6 weeks.
Yes! You can add things like chia seeds, cashews, flax, spirulina, or protein powder directly to the pack. Just be sure to label it so you know what’s already in there.
Not necessarily. You can blend smoothie packs straight from frozen if you have a high-speed blender. Otherwise, let the pack sit out for 5–10 minutes or run it under warm water to loosen it up.
Wide-mouth mason jars and quart-size freezer-safe bags (silicone or Ziplock) work great. Bags save space, while jars are reusable and eco-friendly—pick what fits your lifestyle (and freezer).
Freezing smoothie ingredients helps preserve nutrients, especially compared to letting produce sit in the fridge for too long. While there may be a tiny loss, it’s minimal—and way better than tossing wilted greens.
Hello, hope everybody is as eager for the challenge as I am. Since I have a severe aversion to bananas, what would be a good substitute? Thanks in advance.
Hi Matt!
Thanks for reaching out. I personally like to swap out banana for avocado (for a similar creamy texture), but feel free to swap out the banana for any fruit that you love :). Mango, peaches, and nectarines are also great banana subs!
Can’t wait to start wasn’t aware that I could freeze my smoothies in such a way. I have had a problem with wanting to eat anything until 4 pm in the afternoon and I know that is not healthy so smoothies may be the way for me!
Hi Tania!
We love prepping our smoothies in advance :). It makes blendin’ on a daily basis THAT much easier!
Thanks so much for joining us for the challenge!
Hello ladies!!! I am very excited to do my first challenge this coming April and can’t wait to see what a difference these wonderful green drinks will do for me
Hi Marissa!
Thanks so much for reaching out. We’re so happy to have you join us for the challenge! We can’t wait to hear what your favorite recipes are throughout the 30 days :).
Thanks so much for blendin’ with us!
I can wait for the new challenge.I am so glad I found this green smoothie challenge. It has help me so much. Thank you.
Hi Ingrid! YAY! Thanks so much for joining us for the next 30-Day Green Smoothie Challenge!
Hi so excited to do the 30 day challenge just wondering is there a meal plan for the 30 days…or how many of these smoothies can we have in a day….excited to start feeling good…
Hi Beverly! Thanks so much for reaching out to us and commenting on our website! We are so lucky to have you a part of our community! Just by drinking one green smoothie you are heading in the right direction! Here is a link to our meal plans that compliment the free 30-Day Green Smoothie Challenge well! https://simplegreensmoothies.com/shop
Hi, I recently bought your book and love it! I am a HUGE smoothie fan and love trying all the recipes – I am currently trying to “drink” my way through your book. Can you tell me are the recipes in the 30 day challenge all in your book?
Hi Alex,
Thanks for reaching out + all of your support! While several of our recipes in our April 30-Day Challenge can be found in our book, you’ll also enjoy some different + new recipes!
Cheers 🙂
Hi my concern is that with smoothies if not organic veges and fruit how much pesticides are we consuming can you let us know what fruits and vegs have the least pesticide etc. I like my smoothies but I have a concern for pesticides and how detrimental to our well being are they. I will purchase organic where and when possible but we can’t have it all. Really enjoy your 21 day cleanse thank you for sharing with the world.
Hi Anthony,
Great question! Check out EWG’s Produce Buying Guide for guidance on what ingredients to buy organic!
https://simplegreensmoothies.com/dirty-dozen-list
Can I do a 10 day Juice fast and then switch to smoothies without gaining any weight back?
Hi Monique,
Thank you so much for reaching out. Everyone’s body is different and therefore we can’t tell you how your body will adjust after completing your 10-day fast. What we can tell you is you will be fueling your body with healthy options!
I was wondering, after you make the smoothies how long are they good to keep refrigerated and if so how long?
Hi Stacy,
Great question! Our recipes will keep in your refrigerator in an airtight container for up to two days. Adding a small amount of lemon juice will help preserve all of their green goodness!
I am trying to lose weight after so many years of fails. Now that I am 41 I feel so tired and look it as well. So having to prep was just another chore; but this idea is so much better. Prep ahead of time, and just refrigerate! Grab an go! Perfect. At work we have a blender, now all I have to do is just pour. Thanks for the tips.
Hi Madeline,
YAY! We’re so happy to hear our prep tips are helping you reach your personal health + wellness goals!
Cheers 🙂
hey girls, my hair strand tests from last year came back with high intolerances to Cruciferous vegetables – I think it must have been that alkaloid intolerance you talked about. I used to eat spinach 2-3x a day! I’m wanting to try getting back into them (being on low greens the last six months at Drs recommendation has made me feel lousy!) but am a bit nervous. Also need to keep to LOW-GI options. I’ve signed up to the smoothie challenge but are there some modifications I can make that will lower the fruit content and keep to the right sort of greens etc. Can I do 1 cup of fruit and 2 cups of veggies? Just fiddle with ratios till I find a taste/nutrient balance? What ideas do you have?
Hi Sarah,
Thanks for reaching out! We’re green smoothie lovin’ rawkstars all right, but we’re not doctors or nutritionists. We suggest you talk with your doctor about any health concerns— I’m sure they can help you decide what adjustments to our recipes are best for you and your body. Cheers to health + happiness!
Hi – I wanted to purchase the cards, but the link doesn’t work! Can you use frozen fruit? I’m on a budget and have found that I’m skipping meals too much.
Hi Rachel,
Thanks for reaching out! We’ve switched out our printable recipe cards for mobile cards. Check them out here…
https://simplegreensmoothies.com/shop
You can definitely reach for frozen fruit! We actually suggest using at least frozen fruit to ensure your smoothie is creamy + chilled to perfection!
Cheers!
Hi, I am pregnant and due next week! Can I start the challenge anyway? Do any of the recipes affect breastfeeding? Can I use them for meal replacements for losing weight?
Hi Laurie,
Congratulations! Breastfeeding and green smoothies is totally beneficial. Just avoid the starchy veggies because that could cause gas for you and your little one (carrots, sweet potato, broccoli), etc. Also try not to eat anything 30 minutes before or after your green smoothie to allow the fruits to digest in your body quickly.
Thinking about using our recipes as a meal replacement? Our #1 concern is to ensure you’re fueling your + baby’s body! You can use your green smoothie as a meal replacement by adding protein + healthy fats, here are our favorite meal replacement booster combos…
https://simplegreensmoothies.com/meal-replacement-smoothie
Just make sure + listen to your body!
Hello,
I’m a diabetic. Too many fruits in one smoothie raises my blood sugar. What can I substitute for the bananas? Thanks
Can you make your smoothies the night before and leave them in the fridge to consume first thing in the morning?
Hi Gina,
Of course! Our recipes will keep in your refrigerator in an airtight container for up to two days. We suggest adding a small amount of lemon juice to help preserve all of their green goodness. And just a quick FYI: separation is completely natural, as our recipes don’t have any yucky additives or preservatives, so give your smoothie a quick shake before enjoying!
Cheers 🙂
Hi again had a question any smoothie you know of for sleep etc having to do with hormonal issues thanks.
Hi Gloria,
Looking for help improving your sleep? Try blending with beet greens! They include a wide variety of nutrients, but make their claim to fame with tryptophan. Tryptophan is the culprit of all those Thanksgiving Day naps, but more importantly helps with better sleep cycles.
https://simplegreensmoothies.com/anti-inflammatory-smoothie-recipe
https://simplegreensmoothies.com/cherry-beet-smoothie
This is for Ruth, and other diabetics like me. Yes, in theory, dumping a high fruit content smoothie into your system isn’t good. What I have discovered is that you need to use a low sugar protein powder, and definitely an oil (think ketogenics). As stated in other parts of this site, 1/4 of an avocado in place of a cup of fruit will help lower the fruit, raise the time it is released in the blood stream. Nut butters or full fat plain greek yogurt added will also up the protein and fats, slowing the glycemic spike. Using low glycemic fruits and fruits with skin with also help. Good luck!