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Mix-and-match Smoothie Guide

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I found this off of another website:


Here鈥檚 a simple smoothie-making guide. Depending on whether this is a snack or a meal replacement, choose the suggested amounts of ingredients from any or all of the following groups and toss them in your blender. Start with a half-cup of crushed ice or ice cubes, then add more if needed.

Group 1: Fruit (select two or three)

路 1 medium, peeled orange

路 1/2 banana

路 1 cup strawberries (fresh or frozen)

路 1 cup cubed cantaloupe

路 1 medium kiwifruit

路 3/4 cup pineapple

路 1 cup blackberries (fresh or frozen)

路 1 cup raspberries (fresh or frozen)

路 1 cup sliced mango

路 1 cup cubed papaya

路 1 medium peach

路 1 medium nectarine

Group 2: Juice (4 ounces)

路 orange

路 grapefruit

路 pineapple

路 cranberry

路 guava

路 prune

路 tomato

路 carrot

路 kiwi-strawberry

Group 3: Protein Supplements

路 3/4 cup nonfat, plain yogurt

路 3/4 cup soy milk

路 3/4 cup milk

路 1 scoop protein powder

路 2-3 ounces soft tofu (or whatever the serving size is on the package)

Group 4: Other Yummy Things (select 1 or 2)

路 1 tsp cocoa powder

路 1 tbsp ground flaxseed (grind whole flaxseeds in coffee grinder)

路 2 tbsp ground nuts, such as almonds or walnuts

路 1 to 2 tbsp wheat or oat bran (add more liquid as these will thicken your drink)

路 1 to 2 tbsp peanut butter or other nut butter

路 1/2 tsp grated rind from an orange, lemon or lime

路 dash of vanilla, cinnamon or nutmeg

Group 5: Frozen Treats (add whatever the mfg says equals one serving, or whatever your taste buds and/or waistline dictate)

路 fat-free frozen yogurt

路 fruit sorbet or fruit sherbert

Here are a couple of examples:


1 oz (one scoop) protein powder

1 cup fresh strawberries

1 orange

4 ice cubes

1 container (6 ounces) non-fat vanilla yogurt

2 Tbsp ground flaxseed

Pinch of cinnamon

Sweetener to taste such as Splenda or 1 tsp honey (optional)


1 ripe banana

2 tbsp peanut butter

6 ounce container fat free vanilla yogurt

4 ounces soy milk

2 Tbsp ground flaxseed

Get set with the right mind set.

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Guest flutterbyjane

Thank you so much for this wonderful guide. I wanted to try making smoothies and didn't know where to start because there are so many variations.

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You're welcome. I was really excited when I ran into this guide as I also have a smoothie maker and was always looking for ideas. Endless combinations with this guide.

Get set with the right mind set.

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Thanks so much this is awesome now i have a one stop shop to look for smoothie ideas. Thanks again.


SW 240 (3/16/11)

CW 237.5 (3/18/11)

I think I can, I think I can


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I'm a newbie to smoothies, thanks.


3/16/02- Made WW Lifetime

4'11"...SW 176lbs CW 154 lbs WGW 115

Rejoining weight 11/17 154 lbs


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