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

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
  1. How to Meal Prep Smoothies for a Week
  2. Smoothie Prep Menu
  3. Common Questions Around Smoothie Prep
  4. Make Ahead Smoothies
  5. Meal Prep Smoothies Recipe
prepping smoothies

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:

  1. 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.
  2. 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.
  3. 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).
  4. Measure out the ingredients and pack into jars or bags. 
  5. 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.
  6. 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!

smoothie prep

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!

meal prep smoothies

Smoothie Prep Menu

If you’re looking for some make-ahead smoothie recipes to get started, try out this plan:

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 Spinach3 Bananas
1.5 cups Mango1 Avocado
1 Lemon2 tbsp Chia Seeds
4 Oranges2.75 cups Coconut Water
3 cups Pineapple2 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.

freezing smoothies

Common Questions Around Smoothie Prep

Are smoothies good if you make them the night before?

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.

Can I food prep smoothies?

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.

Can you drink a smoothie to replace a meal?

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

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
5 from 12 votes

Meal Prep Smoothies

Make smoothies in half the time with my make ahead smoothie prep guide. You can use this process to prep for a day, a week or even a month– depending on how much space you have in your freezer!
Print Pin Rate
Prep: 30 minutes
Total: 30 minutes
Author: Jen Hansard
Course: Smoothie
Cuisine: Plant-Based
Serves: 7 smoothies

Equipment

  • freezer
  • measuring cups
  • quart sized jars or bags
  • permanent marker

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. 

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. 

Nutrition

Calories: 232kcal, Carbohydrates: 58g, Protein: 4g, Fat: 1g, Saturated Fat: 0.2g, Polyunsaturated Fat: 0.4g, Monounsaturated Fat: 0.2g, Sodium: 30mg, Potassium: 890mg, Fiber: 9g, Sugar: 42g, Vitamin A: 5204IU, Vitamin C: 196mg, Calcium: 143mg, Iron: 2mg
Tried this recipe? Show me!Mention @SimpleGreenSmoothies or tag #SimpleGreenSmoothies!

Originally Posted December 24, 2021

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Comments

  1. Are all the smoothie recipes considered raw food smoothies? Can any of the recipes be juiced as well?

    Reply

  2. 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.

    Reply

    1. 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!

  3. 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?

    Reply

    1. 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!

  4. 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?

    Reply

  5. 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.

    Reply

    1. Hi Jerri,

      Welcome! We’re so excited to have you blendin’ with us! Cheers to health, happiness + leafy greens!!

    1. 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.

  7. 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. 😛

    Reply

    1. 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!

    1. 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!

  9. 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!

    Reply

    1. 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

  10. 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?

    Reply

    1. 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.

    2. 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!

  11. 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?

    Reply

    1. 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!

    2. 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?

  12. This will be a new adventure for me – making things ahead. It will take some discipline for sure!

    Reply

    1. 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’!

  13. 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.

    Reply

    1. 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 :).

    2. 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.

    3. To use jicama and chips do you bake it or eat it raw?

  14. 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!

    Reply

    1. 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 :).

    1. 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 :).