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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,
I discovered the awesomeness of jicama. It has a high fiber content and a mild and slightly sweet taste. I peel and cut the whole thing into chunks, then freeze it in 1/2 cup servings. It blends well frozen.
I also use it to dip in guacamole instead chips.
Hi Sarah!
Thanks for reaching out + for sharing! I’m a huge fan of jicama, as well :). I haven’t tried it in smoothies before, so I’ll have to give that a whirl! Thanks for the inspiration!
Cheers :).
I also recently rediscovered jicama – it is so juicy and delicious with dips and in smoothies! It also gives the smoothie a bit of substance.
To use jicama and chips do you bake it or eat it raw?
Hi, prepping ahead of time would be so handy for me as a busy mum of three! Can you tell me exactly what glass jar you use? Is it a Kilner jar or does it not matter? Thanks!
Hi Fatima!
Thanks for reaching out! We personally love Ball Mason Jars, but feel free to use any fridge/freezer safe glass jar with an airtight lid :).
Please email all information to my new email
princesschey50@yahoo.com
I no longer work for the company and will not receive any emails at the previous email
Thanks
Cheryl Jackson
Hi Cheryl!
Thanks for letting us know! If you could send us a message at simplegreensmoothies.com/contact that includes your old email address, as well, we’ll be sure to make the switch!
Thanks for being a part of our community :).
I see above you have blended smoothies in advance and have frozen them, when you take them out have the ingredients separated or are they ready to thaw (to a drinking consistency) and drink?
I am going camping this weekend and want to prepare the best I can for my smoothies since a blender is not easy to bring.
Hi Heather!
Thanks for reaching out! Some separation will occur, but not to worry! Just give your smoothie a good shake before consuming :). Adding a little lemon juice to preserve flavor is also helpful, and make sure your smoothie is in an airtight container.
Hope that helps! Enjoy your camping trip!
This is a brilliant idea!
Norman Walker, an old time authority on nutrition, said that freezing would not hurt the nutritional value. The reason it does, in these modern days, is because they flash heat the produce. SO they are essentially dead.
I cant wait to get started on this. I would never have thought of it. Also, I am a breakfast skipper. I love this idea. THANKS!!!
Hi Mary!
Thanks so much for your kind words. If mornings are busy for you, this is such a great time saver! Can’t wait to hear what you think!
Cheers + Happy Blendin’!
So once frozen do you just grab out each morning and blend while frozen? Or let thaw out first? Also do you just add the liquid when ready to bend? Thanks.
Hi Donna!
Totally up to you :). I personally like to blend mine frozen, and add the liquid when I’m ready to blend. However, if you’re not working with a high-speed blender, you may find that thawing your ingredients for a little while (not completely!) will yield better results! It may take a little trial and error to find what works best for you :).
Cheers!
Is it better to freeze the diced fruit and spinach, and then blend when ready to drink it or blend it and then freeze it?
The spinach doesn’t wilt and get yucky like in the fridge?
Hi Diana!
Totally up to you :). I personally like to freeze the fruit + greens to have on hand for when I have time to blend in the mornings. If my days are looking a little crazy though, I’ll blend a few smoothies in advance and pop them in the freezer.
The greens don’t wilt in the freezer :). But, once frozen, you definitely don’t want to defrost them. Then they will be yucky! Frozen greens are great for adding smoothies or soups though!
Hope that helps! Cheers :).
This looks VERY smart indeed. But doesn’t freezing your fruits and vegs kills a lot of its goodness? I thought low temperatures would destroy unstable nutrients, and therefore you should always opt for fresh spinach rather than frozen ones.
Hi Heidi,
Great question! Freezing your fruits + leafy greens is actually like hitting the pause button, allowing both taste + nutrients to be preserved!
Cheers 🙂
I live alone and find the 2 serving sizes too much for me. I am 61 and have several medical conditions one of which is gastroparesis (slow emptying stomach). I can only eat (drink) small amounts over the course of the day, so 1 serving is my limit. Any suggestions how to prep for smaller amounts? Also, by a cup of greens is that packed in the measuring cup or loosely measured? Love the smoothies! Just trying to adapt them to my needs. Thank you.
Hi Lillian,
Thank you so much for reaching out! Finding two servings too much? Simply halve our recipes when prepping to meet your needs. Also, our recipes will keep in your refrigerator for up to two days in an airtight container. Adding a little bit of lemon juice will help preserve all of their green goodness. So if you blend two servings, you can keep the second on hand and save yourself time the next time you’re craving a green smoothie!
When measuring our leafy greens, we suggest tightly packing them in a measuring cup. Curious to see how Jen + Jadah measure their ingredients? Check out this video of them blending here…
https://simplegreensmoothies.com/blenders-for-smoothies
Cheers!
Hi, I am wondering how you incorporate smoothie lifestyle with vacations like travel flying somewhere and staying in hotels?
Hi Sherry,
Looking to take your green smoothies on the go? We’ve got you covered! Check out our post on traveling with green smoothies here…
https://simplegreensmoothies.com/healthy-snacks-for-work
I have started the Thrive 7 day cleanse. According to your prep, I can make additional dressing ahead of time. Should I double or triple the recipe depending on amount of days? Thanks
Hi Shelly,
Thanks for reaching out! We’re so excited to hear you started Thrive! Cheers to a rawkin’ reset!
No need to double or triple the dressing recipes, as long as, you’re cooking for one. Each salad has their own dressing, which is easy to prep and store in small containers until you’re ready to enjoy.
Cheers!
How do you measure out 2 cups of spinach (or other greens) without using a scale? And how do you translate the recipe cards when it says “2 cups of fruit” if I am using frozen fruit?
Thank you!
Hi Kim,
Thanks for reaching out! Blending with frozen fruit? No worries! Frozen fruit measures the same as fresh fruit. Wondering how to measure your leafy greens? We use a dry measuring cup. Without a scale or dry measuring cup, a cup of leafy greens is equal to a very large handful.
You may also be interested in checking out our Rawkstar Conversion Guide for more measuring advice…
https://simplegreensmoothies.com/app
I am trying to figure out the best way to take a smoothie to work for lunch. If i blend, then freeze and put in the refrigerator the night before, can I put back into the fridge until lunch? Or will it be watered down?
Hi Ashley,
Taking your green smoothie to work is super simple! 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. So simply blend the night before or morning of and place your smoothie in the refrigerator once you arrive to work. Notice any separation? No worries! Our recipes are free of any yucky additives or stabilizers, so simply give your smoothie a quick shake before enjoying!
Hope this helps!
Hi – I didn’t see this question in the comments, but as you’ve many a question, I may have overlooked it. 🙂
Do you use an acid on your bananas before freezing them?
Hi Katy,
Great question! That’s completely optional. Want to help prevent browning, simply toss your banana slices in lemon juice prior to freezing. But don’t worry if you notice browning, the taste + texture will still be there!
Cheers!
Would I be able to blend the smoothies and then freeze? What should I freeze it in for a weeks worth?
Hi Nickia,
Great question! You can definitely freeze your pre-blended green smoothies. A freezer safe mason jar or freezer safe container is perfect! Simply thaw your green smoothie in the refrigerator overnight when you’re ready to enjoy. Adding a small amount of lemon juice will help preserve all of your smoothie’s green goodness! And just a FYI…separation is completely natural. So give your smoothie a quick shake before enjoying.
Cheers!
What role does grapefruit seed extract play in the produce wash recipe, and is it necessary? Van I just use vinegar and water?
Hi Margaret,
Great question! We love adding grapeseed essential oil to our Homemade Produce Wash because of its antimicrobial properties, meaning it helps kill off any bacteria or yucky stuff that may be hanging out on our favorite veggies + leafy greens. Don’t have it on hand? No worries! The vinegar + lemon will still do a great job of cleansing!
Cheers!