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The Perfect Smoothie Formula


  • 1 soft fruit
  • 2 small handfuls frozen or fresh fruit
  • 2-4 tablespoons protein powder
  • 2 tbsp binder
  • 1 ½ tbsp oil
  • 1 ½ c liquid
  • 1 tbsp sweetener (optional, less or more as needed)
  • optional superfoods, greens, and other ingredients
  • 6 ice cubes (omit if soft fruit is frozen)


  1. Select one or more ingredients of each type below and add to blender in specified proportions. Blend until smooth.

Recommended Soft Fruits:

  1. Banana

  2. Avocado

  3. (If you have a high-speed blender that can puree, say, a whole apple or carrot without leaving any chunks behind, then the puree of almost any fruit or vegetable can act as your soft fruit.)

Recommended Frozen or Fresh Fruits:

  1. Strawberries (you can leave the greens on if you have a powerful blender)

  2. Blueberries

  3. Blackberries

  4. Raspberries

  5. Peaches

  6. Mango

  7. Pineapple

Recommended Protein Powders:

  1. Hemp

  2. Sprouted brown rice (tastes chalkier than hemp, but packs more protein per dollar)

  3. Pea

  4. Vega Sport (combines all three for complete amino acid profile)

  5. Lifetime Life’s Basic’s Plant Protein (an affordable hemp, rice, pea, and chia protein blend)

  6. (Soy and whey are higher-protein, generally cheaper options, but for a variety of reasons I don’t recommend either for long-term use.)

Recommended Binders:

  1. Ground flaxseed

  2. Almond butter or any nut butter

  3. Soaked raw almonds (soak for several hours and rinse before using)

  4. Rolled oats, whole or ground

  5. Udo’s Wholesome Fast Food

Recommended Oils:

  1. Flaxseed oil

  2. Udo’s Blend or other EFA blend

  3. Hemp oil

  4. Coconut oil

  5. Almond, macadamia, or other nut oil

Recommended Liquids (unsweetened):

  1. Water (my favorite)

  2. Almond milk or other nut milk

  3. Hemp milk

  4. Brewed tea

Recommended Sweeteners:

  1. Honey (not technically vegan)

  2. Agave nectar (high in fructose, so choose this only before workouts)

  3. Stevia (sugar-free natural sweetener, the amount needed will vary by brand)

Optional Superfoods, Greens and Other Ingredients:

  1. Cacao nibs (1-2 tablespoons)

  2. Carob chips (1-2 tablespoons)

  3. Ground organic cinnamon (1-2 teaspoons)

  4. Chia seeds, whole or ground (1-2 tablespoons)

  5. Greens powder (1-2 teaspoons)

  6. Whole spinach leaves (1-2 handfuls)

  7. Maca powder (1-2 teaspoons)

  8. Jalapeno pepper, seeds and stem removed (one small pepper)

  9. Ground cayenne pepper (small pinch)

  10. Sea salt (pinch)

  11. Lemon or lime juice (1 tablespoon)

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