Pinterest smoothie photo.

I think smoothies are a great way to get quality nutrition in when made with the right ingredient combinations. Smoothies are especially beneficial for busy individuals who want to eat healthy and need quick and easy nutrition.

Your smoothie is only as good as the ingredients you blend into it. A smoothie should fill you up and leave you feeling balanced so you can kick-start your morning feeling vibrant and ready for the day ahead. As someone who lives a pretty busy lifestyle and also studies Food, Nutrition, and Health, I understand the importance of eating nutritious food, and especially fitting it into a busy lifestyle. Eating well is a form of self care, and it should be a priority when life is go-go so we can thrive and avoid getting rundown.

If you think about it, we are made up of trillions of cells that require a constant supply of energy to maintain and generate processes that keep us healthy and alive. Our cells provide structure for our body, take in nutrients from the food we eat, and carry out specialized functions. How are we supposed to feel optimal and give off our best if we aren’t taking care of ourselves first? Food is without a doubt fuel for our engines— it gives us the building blocks for life. Nutrition doesn’t need to be complicated either, sometimes we just need a little guidance or gained perspective for things to click and feel easier. I hope this simple smoothie guide serves you well, and I hope you learn something new along the way!

Let’s get into it!

A smoothie blend should be packed with a good balance of macronutrients in order for it to sustain you for hours. Your smoothie needs to go beyond blending fruit with a base. Some fruits are fantastic for getting fiber-rich carbohydrates in, but fat and protein are also key macronutrients that will make your smoothie longer lasting, lower sugar content, and keep you feeling full, fuelled, and balanced for hours on end until your next meal. If you are having a busy day you might not get to your next meal at your planned time, so making sure your smoothie is packed with a good balance of whole food macronutrients is important to keep your body well fuelled so you can give off your best!

On that note, let’s get into The Nourished Blonde’s smoothie basics!

TNB smoothie formula sheet.

TNB’S Basic Smoothie Ingredient List

Here’s a list of nutrient-rich smoothie ingredients to consider keeping on hand so you can easily whip up a smoothie that will keep you fuelled for hours on end!

Unsweet Base:

  • Unsweet almond milk
  • Unsweet cashew milk
  • Unsweet oat milk
  • Or any unsweet dairy free/plant based milk of choice

Leafy Greens:

  • Spinach
  • Kale
  • Swiss chard
  • Collards
  • Mixed leafy greens

Healthy Fats:

  • Flaxseed
  • Chia seeds
  • Hemp hearts
  • Nut/seed butters
  • Flaxseed oil
  • MCT oil


  • Blueberries
  • Blackberries
  • Raspberries
  • Mixed berries
  • Banana
  • Avocado
  • Oats
  • Fiber powder


  • Nuts/seeds
  • Hemp protein
  • Pea protein
  • Sprouted brown rice protein
  • Sprouted quinoa protein
  • Grass-fed whey protein
  • Collagen peptides

I’m capping off today’s smoothie post with a few of my fav smoothie recipes! I thought these recipes could also give you an idea of the ingredient portions. The smoothie recipes I’m sharing are plant based, however, feel free to use different versions of the ingredients, or switch up the portions I have listed in the recipes to best suite your lifestyle. You know your body best and not everyone has the same health status/needs when it comes to nutrition. I hope you enjoy!

TNB Smoothie

Thank you for reading today’s post on how to master a smoothie you can rely on. If you try my smoothie formula, or any of the recipes above, don’t forget to snap a photo and tag me on Instagram @jennalavassani so I don’t miss out on your nutritious blends!

Jenna XO


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