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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.
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.
Brand new smoothie gal here…Thanks for the awesome tips! I am so excited I found this awesome team!
Hi Lenee,
YAY! We’re so excited you found us in this busy digital world! Reach out with any questions!
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
Rawk on, M.C.!!
Can the green smoothie help you lose weight
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
Are all the smoothie recipes considered raw food smoothies? Can any of the recipes be juiced as well?
Hi Dru,
We’re all about blendin’ here at Simple Green Smoothies, but don’t hesitate to juice these as well! Learn more about the difference between juicing and blending here…
https://simplegreensmoothies.com/juicer-vs-blender
Sooo excited to start the October challenge! 😀
Hope that the ingredients are not hard to find! I live in the Philippines and so we have more of the tropical fruits unlike berries, etc.
Hi Anna,
We’re so excited to have you join us! Worried about finding ingredients where you are. Don’t be! Our recipes are here to inspire you, so please don’t feel like you need to follow them to a T. Swap in ingredients you love or check out our Rawkstar Substitution Guide for suggestions.
https://simplegreensmoothies.com/substitution-guide
p.s. We also love reaching for frozen fruits when our favorites are out of season!
I have just signed up for the 30day Green smoothie challenge coming up in October of which I’m excited as this will be my first. I don’t have enough time to prep this in the morning hence I need to find out if I can replace this which my evening meal?
Hi Kumijani,
No time to prep in the morning? No worries! You can enjoy your smoothie at any time of day. Just an FYI, our recipes give you a great energy boost, similar to a cup of coffee, in case you’re planning on enjoying yours late at night.
Still want your smoothie in the morning? You can blend your smoothie the night before! Our recipes will keep in your refrigerator in an airtight container for up to two days. Adding a little bit of lemon juice will help preserve all of their green goodness. Just give your smoothie a quick shake in the morning and enjoy.
Hope this helps! Can’t wait for October 1st! Make sure and check in with us on social media throughout the challenge!
Hi! I have been making green smoothies for breakfast but they don’t fill me up as much and I think it might be because I don’t add much protein or fats. I usually add one tbps of chia seeds and one or two of flax meal, and occasionally one of almond butter if I don’t do flax meal. I recently stopped adding almond butter because I was concerned it was too much fat. Is there a way to figure out how much fat and protein is recommended if we’re using the green smoothie as a meal replacement?
Hi Nanllel,
Check out our favorite meal replacement booster combos to help fuel your body + keep your stomach full + satisfied!
https://simplegreensmoothies.com/meal-replacement-smoothie
You can also have a protein packed snack along side your smoothie like a handful of almonds or hard boiled egg.
Cheers!
I am on day 6 and loving it. At 54 I might have actually found something that works for me.
I have diabetes and a few stents so eating healthy is something I need to learn and so far this has worked the best. I am not struggling to keep up with it. I felt so good the first time I drank it.
My son in law and daughter got me a Ninja for Christmas and I tried other smoothies and that lasted a day or so. I could not stand the taste, but simple green is fabulous! Thank you so much.
Hi Jerri,
Welcome! We’re so excited to have you blendin’ with us! Cheers to health, happiness + leafy greens!!
This may sound silly but can you store prep items in a glass jar in the freezer?
Hi Thonia,
Not a silly question at all! We suggest ensuring your jars are freezer safe prior to prepping. Not sure? You can also use sandwich bags like Ziploc.
I just found out (@ 35 years old) that you can make vegetable smoothies taste good! And now I find you have already sped up and simplified what I was going to do next…thanks for the help. Now that I can make these things taste DESIREABLE to me I can drink these in place of whole meals and never get that “still hungry” feeling!
My choice of seasoning is usually copious amounts of worcestershire sauce, soy sauce, pepper, and garlic, but I’m a guy so that’s how I season everything I eat. 😛
Hi Bryan,
We’re so happy we can help make adding green smoothies to your diet simple + easy! Using your green smoothie as a meal replacement? 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
Cheers!
Can’t wait to get started, is store bought frozen fruit okay to use?
Hi Theodora,
Of course! We actually suggest blending with at least one frozen fruit to ensure your green smoothie is chilled to perfection.
And using frozen fruit when prepping your green smoothie ensures nothing sticks together, and that it pours perfectly into your blender.
Cheers!
Hi, i have a question can we add oatmeal to the smoothies? Also,is this a meal or you can have this with a meal… Am so excited!
Hi Sara!
Thanks so much for reaching out! You can absolutely use oatmeal in your smoothies :). If you’re using your smoothie as a meal replacement, we recommend adding some healthy fat + protein (oatmeal + almond butter is one of our fav combos!). Here are some other healthy fat + protein options you may enjoy :).
https://simplegreensmoothies.com/meal-replacement-smoothie
So I’m only supposed to make one serving for myself? I’ve been making the full recipe! I should probably be halving the recipe, right?
If you make the whole recipe, divide it in half breakfast and the other one for lunch later or your breakfast for the following day.
Hi Marlee!
Totally up to you :). We consider one serving to be 2 cups or 16oz, and the majority of our recipes make between 4-5 cups. If you’re blendin’ solo, there are a couple options. You can absolutely halve the recipe if that works best for you, or you can store the second serving in an airtight container in the fridge (for up to two days) or the freezer. The second serving is great for an afternoon snack later in the day, or can be used for breakfast the following morning!
Hope that helps!
I want to do the 30 day challenge. During this time would I only have a smoothie in the morning or do I only have smoothies through the day?
Hi Debbie!
Thanks for reaching out! Our goal for the 30-Day Challenge is to have you drink one serving of green smoothie (2 cups or 16oz) everyday for 30 days. Some of our community members prefer to have their green smoothie for breakfast, while others have like have theirs later in the day (for lunch, an afternoon snack, or even dinner!). We are all about making this challenge work for you :).
Hope that helps! Cheers!
Hi,
I really want to make this part of my daily routine as I try to start my new way of taking better care of myself through this challenge and working out. I have a question regarding the 30 day, can I do this program doing the smoothies for breakfast, lunch and dinner? Or is this not a good idea?
Hi Carmen,
Looking to use your green smoothie as a meal replacement? You can replace up to two meals. We do 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
This will be a new adventure for me – making things ahead. It will take some discipline for sure!
Hi Maryann!
Thanks for reaching out! So happy to have you join us :). It does take some discipline while you’re getting into the habit of prepping your smoothies ahead of time, but once you get into the swing of things, it’s easy peasy!
Cheers + Happy Blendin’!