Banana Berry Belly Smoothie
A balanced, make-ahead option for busy mornings
Smoothies aren’t always the most satisfying way to eat, but they can be a practical option when you need something quick and portable. This smoothie is designed to provide a balance of protein, fiber, healthy fats, and micronutrients to support fullness and steady energy.
It’s also a helpful option for individuals looking to include probiotics and nutrient-dense fruits and vegetables in a convenient format.
Why This Smoothie Works
Includes protein, fiber, and fat for better satiety than fruit-only smoothies
Provides key micronutrients like calcium, potassium, vitamins A and C
Can be prepped ahead for quick mornings
Easy to adjust portions based on individual nutrition needs
As with all nutrition recommendations, portion sizes should be adjusted and alternative ingredients can be used based on guidance from your dietitian.
Ingredient Swaps
Not a fan of something in this recipe? Use these swaps to keep the smoothie balanced while working with what you have or what you enjoy.
Protein Sources
Any protein powder works here
Can try 3/4-1c of non or low-fat Greek yogurt, but may need to adjust other liquid ingredients for right texture
Fruit
Frozen mango, cherries, or strawberries in place of blueberries
Frozen peach slices in place of banana (or just omit banana and increase another fruit by ¼–½ cup)
Healthy Fats
1 tablespoon nut butter (almond, peanut, sunflower seed) in place of avocado
1 tablespoon hemp seeds or ground flaxseed in place of chia seeds
Vegetables
Frozen cauliflower rice blends in seamlessly and is virtually tasteless
Frozen zucchini works similarly to cauliflower
Ok to omit veggies if preferred, but this is a great way to sneak them in!
Liquid
Any milk or milk alternative (oat, almond, soy) can replace kefir if you prefer to skip it or don't have it on hand
Can also use a higher protein milk (like Fairlife) in place of liquids for added boost of protein
For a sweeter smoothie, can use ½-1 cup sugar free or light juice in place of equal parts water
Ingredients (1 Serving)
Freezer Bag Ingredients
½ banana, sliced
1 cup baby spinach
¼ avocado, chopped
½ cup frozen blueberries
Prep tip:
To make multiple servings, divide 2 bananas, 1 avocado, and a 5-oz bag of spinach evenly into 4 quart-size freezer bags.
Add at Blending
1 cup water
1 scoop protein powder (we used unflavored, but if you have a flavor that you enjoy, that would work too)
⅓ cup unsweetened, low-fat kefir (or preferred milk alternative)
1 tablespoon chia seeds
Directions
Prepare freezer bags:
Add the freezer bag ingredients to quart-size freezer bags and freeze.Optional advance prep:
If making smoothies throughout the week, combine the liquid ingredients and protein powder in mason jars, shake well, and refrigerate.Blend:
When ready, add the contents of one freezer bag and one jar (or individual ingredients) to a blender. Blend until smooth.
Nutrition (Approximate)
Calories: 339
Protein: 28 g
Carbohydrates: 36 g
Fiber: 11 g
Fat: 11 g
Sodium: 161 mg
How to Use This Resource
This resource is intended to support your nutrition counseling and provide practical ideas you can adapt to your individual needs. It is not meant to replace personalized guidance or prescribe specific portions or foods.
If you have questions about how this resource fits into your nutrition plan, contact your dietitian or make a note of it and discuss it during your next session.
If you are not currently working with a dietitian and are interested, you can learn more about how nutrition counseling works →