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Meal Prep Smoothies & Banana Berry Smoothie Bowl

Smoothies are a great way to pack your meal or snack full of nutrients from fruits and veggies! The latest in smoothie trends are smoothie bowls – thick enough to eat with a spoon. Something about this texture makes smoothies seem even more filling and satisfying! Today we’re chatting about tips for adding smoothies into your food prep routine, and sharing a delicious and satisfying smoothie bowl recipe!Banana Berry Smoothie Bowl!

Meal Prep: Smoothie in a Bag

Preparing individual smoothies in a bag (or Tupperware) is a great way to make smoothies an even quicker go-to meal or snack – Just put all your ingredients (except liquids and nut butter) together ahead of time and freeze!

Most fruits and vegetables will freeze well if you’re just planning on blending them in a smoothie later on – no need to worry about blanching or pre-cooking!

Once a week, prepare your smoothie bags. You can stick with the same flavour all week, or mix it up with 2-3 combinations. For each smoothie bag, add:

  • 1 cup leafy greens
  • 1/2 cup other vegetable (e.g. zucchini, carrots, broccoli, beets)
  • 1 cup fruits
  • Any nuts, seeds, or powders you plan to add
  • Grains, like oats, if you plan to add them

Each morning, all that’s left to add is your liquid and nut butters if you choose! It’s a great idea to label your containers, for example “Mango Banana Kale” so you know which smoothie you’re taking that day! It may also be helpful to include on your labels how much liquid should be added to the smoothie.

You can either prepare your smoothie bags with commercially frozen fruit and vegetables, or freeze the fruit and vegetables yourself as you prep!

Banana Berry Smoothie Bowls!

Serves: 1-2 / Prep Time: 15 min



1 cup leafy greens
½ cup zucchini chunks, raw or frozen
1 cup milk (dairy, soy or almond)
½ banana, frozen in chunks
1 cup mixed berries
½ tbsp. natural peanut butter or almond butter


2 tbsp granola
2 tbsp blueberries (fresh or frozen)
½ tbsp. natural peanut butter or almond butter


  1. Add leafy greens, zucchini, and milk to a blender. Blend until all of the larger chunks are broken down.
  2. Add frozen banana, mixed berries, and nut butter to the blended mixture. Blend until smooth. The mixture should be quite thick, so limit additional liquid as much as possible. If your mixture is not blending well, add more liquid 1-2 tbsp at a time.
  3. Once everything is blended, transfer contents from your blender to a bowl. Add any desired toppings and enjoy!

Nutrition Info (using skim milk, without granola)

Calories 322 / Fat 9.3g (Saturated fat 1.4g, Trans Fat 0g) / Sodium 123.0mg / Carbohydrates 50.5g (Fibre 10.2g, Sugar 32.9g) / Protein 15.0g

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We’re a team of devoted dietitians who embrace the science behind healthy eating, and the crucial role your own body chemistry plays. When you need to know what eating well means to you, we’ll provide the what, why and how.

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