I learned to lean on these time-saving smoothie packs after the birth of my third son. Prior to this, I had honestly steered away from smoothies because I found I didn’t feel satisfied with a “liquid” start compared to a breakfast made with whole foods. However, with the third mouth to feed, the busier mornings caused me to rethink a morning drink smoothie :).  After playing around with several recipes, I finally found a combo of ingredients are not only satisfying but also starts my day with 4 servings of plant-based fiber-rich foods!

  • 2 cups of spinach
  • ½ a cup of blueberries
  • One banana

~25 grams of protein

We need about 20-30 grams of protein in the morning to support muscle health. For protein, you can choose milk or soy milk or add in a protein powder.

17 grams of healthy Fat

The flaxseed and nut butter not only help us to feel full, but combing fat with fruits and vegetables helps us to absorb a great percentage of antioxidants from the produce.

The Fullness Factor

plastic bags filled with spinach, blueberries and peanut butter ready to make smoothies

A recent study showed thick smoothies, regardless of the calorie counts, can help you feel full. It’s important for me to feel both physically satisfied (and emotionally satisfied) after eating. One way to significantly increase the fullness factor of smoothies is to make these “smoothie packs.” To make a smoothie pack, you freeze all smoothie ingredients except for the milk in a plastic baggie. This not only saves precious morning minutes, but it makes your smoothie milkshake thick.

Here is the recipe that our family has been making morning after morning:

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plastic bags filled with spinach, blueberries and peanut butter ready to make smoothies

Time-Saving Frozen Smoothie Packs


  • Author: Jennifer McDaniel
  • Prep Time: 5
  • Total Time: 5 minutes
  • Yield: 1 1x

Ingredients

Scale
  • 1 cup milk (I prefer soy)
  • 1/2 banana, medium to large
  • 1/2 c. blueberries
  • 2 c. spinach
  • 1 T. unsweetened cocoa powder
  • 1 T. ground flaxseed
  • 1 T. nut butter
  • 1/2 scoop protein powder (I like Biochem Vanilla Whey)

Instructions

  1. Place all ingredient into a quart-sized gallon baggie EXCEPT the milk.
  2. Freeze.
  3. Add 1 cup milk to the blender.
  4. Add frozen smoothie pack.
  5. Blend!
  • Category: breakfast
  • Method: blender
  • Cuisine: american

Keywords: smoothie packs

Jennifer McDaniel

Jennifer McDaniel is a Registered Dietitian, Media Spokesperson, and co-author of Prevention's Mediterranean Table Cookbook. She and her team of Registered Dietitians aim to help their clients go further, make change last, and unlock their potential. She lives in St. Louis, MO with her husband, and three young sons. If you are interested in working with Jennifer, please visit our contact page.