Smoothies are a popular drink that allow you to get all the nutrition of a regular meal in liquid form. Since they’re made using natural ingredients, they’re also very light and the five smoothie recipes below each contain less than 200 calories per 10 oz. glass (300ml). Since these smoothies contain lots of fresh ingredients, make sure you drink them within 3 days of preparation.
1. Apple, Cinnamon & Grape Smoothie
This apple, cinnamon and grape smoothie is juicy and refreshing with a hint of spice.
Equipment Required:
– 1 blender
– 1 sealable airtight jug
– 1 teaspoon
Ingredients Required:
– 2.5 cups of green grapes (20 oz./600g)
– 2 small chopped apples (10 oz./300g)
– 1.25 cups of crushed ice (10 oz./300g)
– 1 teaspoon of cinnamon powder (0.17 oz./5g)
Instructions:
1) Place the chopped apple, crushed ice and green grapes in the blender and blend them until the mixture becomes frothy.
2) Once the mixture becomes frothy, pour the apple and grape smoothie mixture into the sealable airtight jug, sprinkle the cinnamon powder on top of the smoothie and stir it thoroughly with the teaspoon.
3) Once the cinnamon powder has been stirred into the smoothie, place the sealable airtight jug in the refrigerator and enjoy the apple, cinnamon and grape smoothie whenever you please.
Calories:
– 536 calories per 40 oz. yield (1200ml)
– 134 calories per 10 oz. glass (300ml)
2. Banana & Blueberry Smoothie
This banana and blueberry smoothie is both sweet and creamy. It contains plenty of protein, lots of fiber and a good dose of various vitamins and minerals.
Equipment Required:
– 1 blender
– 1 sealable airtight jug
Ingredients Required:
– 2 cups of blueberries (16 oz./480g)
– 1.25 cups of crushed ice (10 oz./300g)
– 1.25 cups of Greek yogurt (10 oz./300g)
– 1 large chopped banana (4.5 oz./136g)
Instructions:
1) Place the blueberries, chopped banana, crushed ice and Greek yogurt into the blender and blend them until the mixture becomes frothy.
2) Once the mixture becomes frothy, pour the banana and blueberry smoothie into the sealable airtight jug, place it in the refrigerator and enjoy whenever you please.
Calories:
– 572 calories per 40 oz. yield (1200ml)
– 143 calories per 10 oz. glass (300ml)
3. Berry & Cherry Smoothie
This berry and cherry smoothie is creamy, sweet and satisfying. It’s also loaded with health boosting anthocyanins, fiber and vitamin C.
Equipment Required:
– 1 blender
– 1 sealable airtight jug
Ingredients Required:
– 1.5 cups of crushed ice (12 oz./360g)
– 1.5 cups of Greek yogurt (12 oz./360g)
– 1/2 cup of blackberries (4 oz./120g)
– 1/2 cup of cherries (4 oz./120g)
– 1/2 cup of raspberries (4 oz./120g)
– 1/2 cup of strawberries (4 oz./120g)
Instructions:
1) Place the blackberries, cherries, crushed ice, raspberries and strawberries in the blender and blend them until the mixture becomes frothy.
2) Once the mixture becomes frothy, pour the berry and cherry smoothie into the sealable airtight jug, place it in the refrigerator and enjoy whenever you please.
Calories:
– 516 calories per 40 oz. yield (1200ml)
– 129 calories per 10 oz. glass (300ml)
4. Coconut, Mango & Papaya Smoothie
This coconut, mango and papaya smoothie is full of tropical flavor and a perfect drink on a hot day. It’s also packed full of fiber, healthy fats and protein.
Equipment Required:
– 1 blender
– 1 sealable airtight jug
Ingredients Required:
– 1.25 cups of crushed ice (10 oz./300g)
– 1.25 cups of chopped mango chunks (10 oz./300g)
– 1.25 cups of chopped papaya chunks (10 oz./300g)
– 1.25 cups of shredded coconut meat (10 oz./300g)
Instructions:
1) Place the coconut meat, crushed ice, mango chunks and papaya chunks in the blender and blend them until the mixture becomes frothy.
2) Once the mixture becomes frothy, pour the coconut, mango and papaya smoothie into the sealable airtight jug, place it in the refrigerator and enjoy whenever you please.
Calories:
– 440 calories per 40 oz. yield (1200ml)
– 110 calories per 10 oz. glass (300ml)
5. Orange & Peach Smoothie
This orange and peach smoothie has a smooth, citrus flavor and is loaded with fiber, protein and vitamin C.
Equipment Required:
– 1 blender
– 1 sealable airtight jug
Ingredients Required:
– 3 small peeled oranges (10 oz./300g)
– 2 medium peaches (10 oz./300g)
– 1.25 cups of crushed ice (10 oz./300g)
– 1.25 cups of Greek yogurt (10 oz./300g)
Instructions:
1) Place the crushed ice, Greek yogurt, oranges and peaches in the blender and blend them until the mixture becomes frothy.
2) Once the mixture becomes frothy, pour the orange and peach smoothie into the sealable airtight jug, place it in the refrigerator and enjoy whenever you please.
Calories:
– 552 calories per 40 oz. yield (1200ml)
– 138 calories per 10 oz. glass (300ml)