making a smoothie

If you are consuming smoothies as a meal, it is important they are macro balanced. This ensures you're not hungry 30 minutes later. The amazing thing about smoothies is that they are super versatile, meaning you can get super creative and change up the ingredients often!🥤
I also never measure out quantities but use this as a rough guide. Click here to download the guide.

step one (choose a base)
- 1 cup of milk (dairy/nut)
- 1 cup water (tap/filtered/coconut)

step two (1-2 fruit)
- 1 banana (frozen or fresh)
- 1/2 cup berries (frozen or fresh)
- 1 apple/pear
- 1/2 mango
- 1 kiwi fruit
- 1/4 cup pineapple (frozen or fresh)
- 1/2 cup cherries

step three (1-2 veg)
- handful of spinach leaves
- 1/2 zucchini (fresh or frozen)
- 1/2 cucumber
- 1 kale leaf
- 1/2 cup cauliflower (frozen)
- 1 small beetroot

step four (1-2 protein)
- 1 serve protein powder
- 1 tbsp peanut butter
- 2 tbsp Greek yoghurt
- 2 tbsp LSA (linseed, sunflower seeds, almonds)
- 1 tbsp hemp seeds

step five (1-2 fat)
- 1/4 avocado
- 2 tbsp shredded coconut
- 1 tbsp chia seeds
- 1 tbsp ground flaxseeds
- 1 tbsp nut butter

additional extras
- 1 tsp cocoa powder
- 1 tsp maca powder or spirulina
- 2 tbsp oats
- 1 tbsp tahini
- 1 tsp psyllium husks
- 1 tsp honey
- 2 tbsp nuts or seeds
- 1/4 tsp cinnamon
- 1/2 tsp vanilla
- fresh ginger