Zion said the other day that Green Smoothies look like diarrhea. I had to laugh so hard because let’s be honest some of them do look like sh*t and even smell like that.
But not anymore my friend! I’m going to teach you how you can make simple tasty nutritious Green Smoothies with a few ingredients. In addition, one that keeps you full but your tummy flat. You see, it’s all about the combination and ratios of ingredients. Therefore choose your liquids, fruits, leafy greens, optional a superfood and blend it baby! You find the perfect Green Smoothie recipe at the end of this post.
But for now, find below a free cheat sheet to follow the exact steps to build your perfect Green Smoothie every time.
3 Steps For Successful Meal Prepping
Firstly, to successfully make green smoothies, but also other meals and real-life situations for that matter, preparation is the key to success. Moreover, to stay on track with healthy eating, spend 1-2 hours of food prepping every Sunday or Monday to save you hours of shopping, chopping, and cooking the rest of the week. Secondly, if your goal is to lose weight, then I’m sure you agree that having healthy meals, snacks, and drinks around you will make it much easier to stick with your healthy eating habits. As a result find my 3 steps to make meal prepping joyful and stress-free so you can start adding these healthy habits into your life and successfully lose weight.
Step 1 Plan And Shop Your Meals and Snacks For The Week
This way, you’ll know exactly what to shop for, and won’t waste time or money. Pick a few simple recipes, list down the ingredients you need. This is to say, it’s wise at first to pick recipes that have similar ingredients to make sure you don’t have to spend too much money on ingredients you might not use again.
Create A Shopping List
Create a shopping list for the recipes you want to cook for the week. After that, hit the farmers market or supermarket. If you planned to have Green Smoothies for breakfast 3 times a week, make sure you have 1 or 2 Green Smoothie recipes and get the right ingredients. It’s as easy as that! The rule is to not over complicate things. Choose your recipes from my blog or other resources online like Pinterest.
A great tip for shopping is to buy your dry pantry staples in bulk. For example, ingredients like rice, oats, quinoa, beans, lentils, nuts and seeds, they come cheaper when you buy them in larger quantities. I like to buy them per kilogram, they naturally have a long shelf life, and they keep fresh even longer in the fridge.
Focus On Whole Foods
Weight loss is a side effect of healthy, balanced eating. To lose weight or simply stay balanced, follow a whole food plant-based diet will help you with that. Try to focus on whole foods that are as close to their natural state. Food that grows on trees, plants, and under the ground. Think of vegetables, leafy greens, fruits, lentils, beans, nuts, seeds, whole grains. These are all nutrient-dense food and make sure 75% of your plate makes up for these foods. Eating whole foods help with weight loss, weight management, giving you glowing skin, optimal gut health, and keeping your body healthy and strong. As a result, small changes can add up to make a big overall difference to your health and nutrition.
Step 2 Use Simple Cooking Methods
Keep things simple my friend! You don’t have to become the next Masterchef overnight. Therefore use a cooking method that is close to you and one that you enjoy doing. Different ways to prepare your food are stir-frying, roasting, steaming, blending, eating raw, etc. Pick a combination of these and switch it up.
Here are some ideas for roasting: roasted vegetables using carrots, tomatoes, paprika, zucchini, pumpkin, potatoes, onions, and garlic. Pick 2-3 vegetables, season with salt and pepper, and pop it in the oven for 20-30 minutes. In the meantime, you can prepare other foods while your oven is doing the work for you.
Always have some chopped up raw vegetables on hand in the fridge. If you own a food processor you can simply toss your carrots, cabbage, and cucumbers in it and the food processor will do the chopping for you, perfect for making coleslaw. If you don’t have one, just cut up veggie sticks and keep this fresh in a glass container with an airtight lid or glass jar with some water in it to keep your veggie sticks fresh.
Step 3 Prepare Food In Bulk
Get into the kitchen and make large batches of food. Yes, be generous, and make food that blesses you with leftovers! These are my favorite foods to make in bulk. For instance whole grains like quinoa and (brown) rice, roasted vegetables, and sweet potatoes with a simple peanut dressing, lentil stews, cut-up raw vegetables, and plant-based protein like tahu, tempe, vegan tuna using chickpeas (recipe coming soon!), sauteed beans and cooked edamame beans. In addition, this type of food keeps fresh in the fridge for at least 2-3 days and any leftovers can also be frozen for future meals. I always have bags of frozen pre-cut fruits and vegetables in the freezer to make smoothies or stews. Especially leafy greens are easy to freeze since you can’t keep them fresh for long. This way you are always prepared for a wholesome meal when you have little time. Remember to keep things simple. Make it work for you not against you.
The Perfect Green Smoothie Recipe
- 1/2 frozen banana, cut in half before freezing
- 1 cup of frozen mango or pineapple, choose light colors to keep the smoothie green
- a handful of fresh spinach or kale
- 1 tablespoon flax seeds/flax meal/chia seeds
- 1 teaspoon spirulina (optional)
- 1 cup (coconut) water or your choice of plant milk such as soy, almond, cashew, oat milk (add more if you want it a bit runnier)
- Blend everything in a high-speed blender until smooth and creamy.
- Transfer to your favorite glass and enjoy!
I hope you like today’s post and that you’ve learned a thing or two about building the perfect green smoothies (don’t forget to claim your free cheat sheet on the exact steps to make each green smoothie perfect!) and how you can easily get into the habit of meal prepping. Eating well and losing weight should be enjoyable not a burden. You got this my friend!
With so much love,