How to blend a smoothie perfectly

Perfect Blend Smoothie Formula

PUBLISHED: 6.13.2017

Ever wonder how to get the perfect blend every time? I’ve got the not-so-secret smoothie formula that creates a no fail smoothie creation.


How to blend a smoothie perfectly

Perfect Blend Smoothie Formula

PUBLISHED: 6.13.2017

Ever wonder how to get the perfect blend every time? I’ve got the not-so-secret smoothie formula that creates a no fail smoothie creation.


Looking to get the perfect blend for your green smoothie recipes? Check out our simple Perfect Blend custom guide below.

It’s important for your tastebuds to fall in love with green smoothies at first sip, so you’ll keep coming back for more. This starter formula is a foolproof way to make sure you get a delicious green smoothie every time. Wonder why we don’t use dairy or sweeten with sugar? Check out our Beginner’s Guide to a Plant-Based Diet and get the 101.

The “Upgraded” Perfect Blend

As you blend more often, feel free to customize the formula to work better for you. If you’re craving more greens, add more leafy greens to your recipe. Think the smoothies are tasting too sweet? Decrease the amount of fruit you put in them. If you prefer your smoothies thinner, add more liquid. The more advanced you become (the more you blend) the more likely you are to find your tastebuds changing to crave different things.

There are tons of ways you can customize your recipe to create the perfect green smoothie for you, and the Perfect Blend Formula is a great way to get started.

Looking to get the perfect blend for your green smoothie recipes? Check out our simple Rawkstar Formula guide below.

How much does a perfect blend yield?

Following these steps should yield a two serving smoothie with 16-20 ounces per serving. If you want to adjust the size of the green smoothie, uniformly adjust the amounts of each category.

What’s a cup of leafy greens?

When we say 1 cup of leafy greens, it’s a measurement of volume (how much space it takes up). 1 cup of leafy greens is a tightly packed amount stuffed into a measuring cup that equals 1 cup. Once you and your blender become BFFs, “eyeballing it” and “a couple of handfuls” will become your form of measurement.

What’s in your perfect blend?

What recipe will you create from the perfect blend formula? Share what you’re excited to blend following the chart. It’ll be fun to get new recipe ideas if everyone pitches in!


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  1. Roxanne says:

    I’m a new to creating smoothies. This article has been very helpful with ingredients and quantities. Thank you.

  2. Tami says:

    I am trying to lose weight and have energy to keep up with the grandkids and my kids

    • Simple Green Smoothies says:

      Those kiddos are such a great reason to blend smoothies, Tami! Keep fueling your passion – you’ve got this!

  3. Karen says:

    Hi, new again to this smoothie. My question (I forgot) do you prep. the kale,spinach, and fruits at one time for a week?
    Thanks Karen

  4. Anne-Marie says:

    I am new to making smoothies and in search of a “how to” and some recipe’s, I came across your website. I am trying this for a different way to get my nutrients, of course to be on the healthier side of things and if weight loss happens, what a great added bonus and there will be no complaints from me!
    Prior to coming across any recipe’s, these last 2 days I tried making my own smoothies for breakfast with what I had on hand (fresh kale, fresh bananas, fresh blueberries). Turned out way better than I thought and looks not so bad, but tasted amazing! It’s even better to see your perfect blend recipe and know that I am on the right track. I LOVE everything I have seen so far on your website and am excited to give the 7 day green smoothie a try. I love they way you present things, some of your thoughts and insights seem to be my own lol

    • SGS Rawkstar Jess says:

      Welcome, Ann-Marie! That’s great to hear, I think you’re going to find a lot of green smoothie recipes here that you love! We also have some really delicious meal recipes, definitely try some of those, also. 🙂

  5. Mary says:

    Can you please share the contents of the smoothie you have pictured on the front. It’s the chocolate one.

    • SGS Rawkstar Jess says:

      Hi Mary! The front of where? Not sure what you’re referring to.

    • Mary Palmer says:

      The Pinterest page of your recipes has a picture of a chocolate smoothie & it says something about the benefits of cauliflower in smoothies. I was wondering what was in that particular smoothie as it looked so good?

    • SGS Rawkstar Jess says:

      You know what, I don’t know! We have a bunch of really delicious smoothies that have cacao powder in them, I’m sure it’s one of them but I just don’t know which one. If you go to the recipes section and search “chocolate” you’ll find all our recipes that have chocolate in them. You can also copy and paste this url: 🙂

    • Mary says:

      Great! Thanks!

  6. Lauren B says:

    I love these recipes but I’m allergic to pineapple and melon. What would be a good alternative for the pineapple? Thanks!

  7. Alice says:

    Did I miss the formula? One cup leafy greens. How much liquid and fruit?

    • SGS Rawkstar Jess says:

      Hey Alice! The Rawkstar Formula is 1 cup leafy greens + 1 cup liquid + 1.5 cups fruit for one serving (~16 oz.) of green smoothie. Use 2:2:3 if you are making two smoothies. And, if you find you want a smoothie that’s not as sweet or has fewer natural sugars, you can flip the ratio and use 1.5 cups leafy greens + 1 cup liquid + 1 cup fruit. Happy blending! 🙂

    • Joan Collins says:

      2 cups leafy greens, 2 cups of liquid, 3 cups ripe fruit

  8. Michelle Childress says:

    Thank you so much for the perfect recipe. This has change my life!!!! I love them. How are these if you blend, put in frig. and drink later at work?

    • SGS Rawkstar Jess says:

      Hey Michelle! You can definitely blend a smoothie and save it in the fridge for later. It will last a day or two in the fridge and a week or longer in the freezer. Make sure you shake it up before you drink it though, since it will settle a little bit. But don’t worry! That’s what happens when you make a smoothie with natural, whole foods instead of gross additives and preservatives.

  9. Diane Hudson says:

    I had previously messed around making my own smoothies, Loving these ! Gives me amounts to use.
    I wanting to speed up my weight loss, would having two a day of these help that please

    • SGS Rawkstar Jess says:

      Hi Diane, although weight loss can be a happy side effect of incorporating green smoothies into your diet, we always want to remind our community members that weight loss doesn’t happen the same way for everyone. Any long lasting change takes time and healthy eating is no exception. If you stick with it, you’ll eventually see results. Many of our Rawkstars love to drink a smoothie for breakfast and one for lunch and then eat a healthy, plant-based meal for dinner. In fact, some of our resets and cleanses are based on this schedule. If you are interested in learning more about those, you can find that here:

  10. LeeAnn Baxter says:

    I stumbled across your site while looking for healthier, plant-based recipes to add to my diet while in quarantine. I have always used a smoothie in place of breakfast or lunch but relied on using greek yogurts as a base rather than plants. I have enjoyed all of your recipes and their benefits and will continue to use them throughout the rest of this lockdown and beyond!

  11. Njideka Samuel says:

    Thanks so much. Is it right to add coconut milk and oil in the same smoothie? Thanks for all your helpful advises.

    • SGS Rawkstar Jess says:

      Yes, you can use both in the same smoothie if you like!

  12. Michelle says:

    Love this! Thanks so much for helping us be more healthy!
    Curious when you drink and how long does it fill you up?

    • SGS Rawkstar Jess says:

      Hi Michelle! So glad you found our Rawkstar Formula and love it! Many of us enjoy drinking our smoothies with breakfast or for breakfast. If you want to make a meal out of your green smoothie, you’ll want to add a healthy fat + a plant-based protein to avoid feeling hangry before your next meal ;-). Here’s an article explaining that more–> Turn Your Green Smoothie Into a Meal!. Happy blending!

  13. Marlene Mangan says:

    What is maple water that you mention can be used as a liquid base? Thanks for all your tips!!

    • SGS Rawkstar Jess says:

      Hi Marlene! Maple water is a clear liquid that flows from maple trees for a short time in early spring. Also known as sap, maple water goes through a natural process that infuses it with nutrients. It contains half the calories of coconut water and has a milder taste. Glad you’re loving the tips + tricks! 🙂

  14. Pei says:

    Love day3 ‘s smoothie!! It taste like pineapple and oj,, love it!!

  15. Sharon says:

    Thanks for typing out the formula for a green smoothie. I’ve been makeing fruit smoothies for years but was at a loss on what to do to make it green. Thought it was just greens and water and didnt sound very appealing. Sometimes the best things are the easiet and in this case I only have to add some greens to what I already make.

    • SGS Rawkstar Carissa says:

      I am so happy to hear that this was helpful to you! It really is so simple to make a green smoothie and we love reaching new people and spreading the simpleness of it all 🙂

  16. Nancy says:

    I am a low-carb person (keto as they’re now calling it to make it sound like they’ve reinvented the wheel when it’s really the same concept as Atkins or South Beach). I tend to lean toward just the berries for my fruits, as they contain the least amount of carbs and I stay away from fruits like bananas, mangos, figs, etc.. I know fruits are supposed to be “good carbs” but I still try to stay under 20 gms/day. I also need that protein to help me feel full – I know you said Kale is a good source of protein, which I didn’t know, probably never even looked into since I tasted it raw once and spit it right out…YUCK!! I like to add a scoop of low carb vanilla protein powder which also adds to the overall taste since berries are sometimes a little tart and the powder is sweet.

  17. Phyllis Lipford says:

    Great info, thanks!

  18. Emily says:

    I have used greek yougart in my smoothies with almond milk. Turns out yummy. I would start out with 1/2 cup and blend. Taste. You can always add more:)

  19. Kristina says:

    Has anyone tried using yogurt as a liquid? I want to use Oikos Triple Zero because it will give protein. Also thinking of adding protein powder. Thoughts?

    • SGS Rawkstar Carissa says:

      Hey Kristina,

      We tend to stay away from dairy with our recipes. However, if you do not have an intolerance to dairy then I would say, go for it! We have never tried it though so we cannot recommend how it will be.

  20. Chris says:

    I am on a blood thinner and it limits the amount of vitamin K I can take in a day. Does anyone know how this will effect me physically.

  21. Darlene Littlechild says:

    This is great! Everything we need all in one place! Well done! So thankful for Jenn and rawkstar team! Green smoothie challenges are great, as well as all the rest of the information. Keeping it simple for all of us!

    • SGS Rawkstar Carissa says:

      Hey Darlene,

      Thank you for your feedback, that was so sweet! We love hearing how our rawstars are doing and how much you enjoy our challenges 🙂

  22. Ro says:

    All your instructions are so simple and easy to follow.
    I also love your greeting at the beginning of your fail email. What size zip log back do you use to put all the ingredients in? Thanks for what you to! Keep up the good and unselfish work!

  23. Tao says:

    Hey there! I was curious if you still your perfect blend formula as a poster at all. Whenever I go to experiment with making my own smoothies, I always look at this first, and I’d love to hang it in my kitchen. 🙂

    • SGS Rawkstar Carissa says:

      Hey Tao,

      We do not have a PDF of this but you could totally take a screen shot of it from your phone and then print it out that way.

      Hope that helps!

  24. Helen says:

    Hi, absolutely delicious, so refreshing. I love this challenge and I’m totally hooked on your fresh smoothies. And literally 5 mins to make. I look at your page every day lol! Glad I found you too!

    • SGS Rawkstar Carissa says:

      Hey Helen,

      Yay!! We are so happy you found us and are now hooked on green smoothie goodness!! 🙂

  25. Colleen says:

    I’m curious why soy milk is not listed as a choice for a liquid base. (Just bought your smoothie book and am excited to get started!)

    • SGS Rawkstar Carissa says:

      Soy milk is not one of our “go to’s” for liquid base. However feel free to use soy milk if you would prefer that over the other substitutes.

  26. Jenny Miller says:

    Thanks for this formula, it encourages me to use up leftover fuit, fresh and frozen. Ah, the possibilities…

    • SGS Rawkstar Carissa says:

      Hey Jenny,

      So happy this formula was helpful to you!

  27. This is a really great way to simply spell out how smoothies are made! Very well done and an easy read. I am enjoying the smoothie challenge! Glad I found you Jen!

    • SGS Rawkstar Carissa says:

      Hey Daniel,

      Thanks for sharing your feedback! We are so happy you found us as well 🙂

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I'm a girl who transformed my family's health by eating more plants. Married my high school love, have 2 kiddos, love national parks + running the Grand Canyon. My mission? Help you fuel your body so you can go after your passions.

JEN Hansard
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