7 Smoothies for Every Day of The Week

Registered dietitian and bariatrics program nutritionist Danielle Rosenfeld, MS, RD, LDN, gives us some ideas on refreshing and nutritious summertime smoothies to try. 


Smoothies can be an excellent way to boost your intake of fruits, veggies and protein. During the summertime, there are an abundance of in-season fresh produce, such as blueberries, raspberries, peaches, watermelon, cherries, basil, broccoli and strawberries. In season produce are at their peak in terms of nutritional content and flavor profile and taste delicious blended in a refreshing smoothie.

Don’t be afraid to get creative and experiment with your smoothies this summer! Here are some unique and tasty options.

Note: Add 1 scoop of protein powder to any of these recipes for an extra 20 grams protein/serving.

Green Machine

1 cup fresh baby spinach leaves + 1 1/2 cups chopped fresh honeydew + 1/3 cup nonfat vanilla Greek yogurt

162 calories
Source: Cooking Light

Berries and Beets

1 cup fresh blueberries + 1/2 cup fresh or frozen raspberries + 1/3 cup sliced, cooked beets + 1/4 cup nonfat Greek yogurt + 1/4 cup diluted fresh orange juice

219 calories
Source: Cooking Light

Ginger, Berries & Oats

1/4 cup prepared oatmeal + 1/4 cup fat-free milk + 1/2 teaspoon grated fresh ginger + 1 cup fresh blackberries + 1/2 cup sliced strawberries + 1/2 cup ice

179 calories
Source: Cooking Light

Peanut Butter Berry

1/4 cup 1% low-fat milk + 1/2 medium ripe banana + 1 tablespoon creamy peanut butter (or PB2 reduced calorie peanut butter) + 1 cup fresh or frozen raspberries + 1/2 cup crushed ice

237 calories
Source: Cooking Light

Watermelon with a Hint of Mint

2 cups seedless watermelon + 2 tablespoons fresh mint + 1/3 cup 0% plain Greek yogurt

98 calories
Source: Cooking Light

Creamy Mango, Avocado & Lime

1/4 cup sliced avocado + 1 cup sliced Champagne mango + 1 tablespoon lime juice + 1 tablespoon fresh mint + 2 cups crushed ice.

191 calories
Source: Cooking Light

Peach Cobbler Protein Shake

8 oz skim, 1%, Lactaid, soy or almond milk + 1 scoop of vanilla protein powder + 1/4 cup frozen sliced peaches + dash cinnamon & nutmeg + 2 to 3 ice cubes

185 calories, 17 g protein (when made with 1% milk)
Source: The World According to Eggface

Note: If you can’t find fresh fruit, frozen is a great option. Frozen fruit is often just as nutrient-packed as fresh—just make sure to choose those with no added sugars.

Also, If your smoothie does not have enough liquid, add cold water, skim milk or unsweetened soy or almond milk.

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