min read
August 2, 2023

How to Build A Smoothie That You Actually Want to Drink

The Lanby's guide to creating a nutrient-dense and delicious smoothie that won’t spike your blood sugar.

Lanby Team
Table of contents
About The Lanby

A primary care membership for patients who want more. Primary Care. Nutrition. Wellness. All under one roof.

join the club
Share this article

A common misconception is throwing a bunch of fruit in a blender is a smoothie/adequate breakfast, but unfortunately this is going to leave you hungry shortly after and on a blood sugar roller coaster the rest of the morning. Make sure to follow the below blueprint to build a smoothie that is balanced and packed with nutrients that supports whole body health and most importantly tastes delicious! 

Step 1: Choose your liquid base 

Start with 1-2 cups of unsweetened nut milk, water, or coconut water. If you want a creamier smoothie opt for a nut milk and if you're in the mood for something a bit lighter try water or coconut water. We prefer Elmhurst Milks or Malk for clean non-dairy milks with minimal ingredients. 

Step 2: Pick your fruit 

Opt for ¼ to ½ a cup of lower sugar fruits such as frozen blueberries, strawberries or raspberries or 1 small frozen banana. 

Berries are our favorite option because they are among one of the healthiest foods you can eat. They’re jam packed with antioxidants and vitamins and minerals. They support brain, heart and skin health and help fight inflammation in the body. 

Step 3: Add your protein 

Protein is an essential component of a smoothie that will keep you full and satiated! Opt for protein powders with at least 20 grams of protein. We love Be Well By Kelly, Made Of, Tejari, Truvani, and Spout Living

Step 4: Add your fat 

Adding fats to your smoothie helps to manage blood sugar and hunger levels. Our favorite sources of healthy fats include 1-2 tbsp of unsweetened nut butter such as almond or peanut butter, coconut yogurt, or half of an avocado. We love Artisana Organics for all nut butters and Cocojune or Culina for coconut yogurt. 

Step 5: Add your fiber 

Fiber contributes to fullness and supports healthy digestion. Our favorite sources of fiber include 1-2 tbsp of chia seeds or flaxseeds, these small but mighty seeds pack a big bunch and add 3-5 grams of fiber per serving. You can also add ½ a cup of frozen cauliflower or zucchini which add fiber and is a great way to sneak some veggies into your breakfast. 

Step 6: Pick your greens 

Last but not least, add at least 2 big handfuls of raw greens to your blender! We jump at any opportunity to add leafy greens to a meal and usually opt for spinach or kale. If you prefer a more subtle, less bitter taste then go with spinach. Also try to buy organic if possible as these are both on the Dirty Dozen list

Want to learn more about how to build balanced meals? Check out our guide on how to build the perfect plate. 

Still need inspiration for nutritious and delicious meals? Book a consult call with The Lanby to see how our members thrive with a personalized wellness plan from our nutritionist.

Ready to get well, better?

If you're curious to learn more about The Lanby, book a free consult call and we'll chat about how The Lanby can be your personalized long term health and wellness partner.

The Lanby Editorial Team