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Four Fabulous (And Healthy) Prep-Ahead Smoothie Recipes

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Four Fabulous (And Healthy) Prep-Ahead Smoothie Recipes

These make-ahead delicious and healthy smoothies are the perfect pre/post-match or workout nutrition your body needs.

Today we’re sharing four fabulous, (mostly) vegan/dairy-free healthy smoothie recipes, all of which can be made ahead so you won’t be late for your tennis match or work, or wherever you need to be. Each one of these healthy AND delicious smoothies has no added sugar, which means no juice, no maple syrup, no honey…nada. Just the natural sweetness of the fruit in the smoothie!


Prepare the smoothies ahead of time:

You can use freezer bags, but mason jars are perfect since they are reusable. Jars do require more space in your freezer to store, and they collect frost faster, so it’s best to prepare the smoothies no more than 2 weeks prior to drinking them.


  • Place the frozen fruit chunks at the bottom, and follow with your add-ins: extracts, flax, chia seeds, spices, etc. are all totally fine to add in!
  • Top the jars with any greens like kale or spinach (great nutrition and fiber that you CAN’T taste!!), and seal with the jar lids.
  • NOTE:  DON’T use fresh fruit as any moisture will freeze the fruit to the jar itself, making it difficult to get out of the jars.
  • These smoothies will keep for about 2 weeks in the freezer.

The Tropical Turmeric Smoothie

This smoothie is PACKED full of anti-inflammatory promoting ingredients including the turmeric, pineapple and leafy green spinach (or kale). And you can’t taste the turmeric or the leafy greens, just pure tropical bliss! This makes a perfect post-match or post-workout treat as the anti-inflammatory properties help your body to recover more quickly.

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smoothie

Image Source: POPSUGAR Photography / Michelle Bell

Serves 1  |  Total calories: 305  |  Total protein: 5g  |  Total carbs: 49g

INGREDIENTS

  • 1-1/4 cups almond milk
  • 1 cup kale or spinach, packed
  • 1/4 teaspoon turmeric
  • pinch of black pepper
  • 1 tablespoon chia seeds
  • 1-1/2 cups frozen pineapple chunks

PREPARATION

  1. Combine the first 5 ingredients in a blender and blend until smooth.
  2. Add the pineapple chunks and blend again until completely smooth.

Blueberry Coconut Protein Smoothie

This smoothie is packed full of antioxidant rich blueberries, hydrating coconut water, and gets a boost of protein thanks to a scoop of hemp hearts. The blueberries, coconut water, nutty hemp hearts and greek yogurt pair perfectly together for a protein-packed post match/workout snack!

smoothie

Image Source: POPSUGAR Photography / Michelle Bell

Serves 1  |  Total calories: 300  |  Total protein: 17g  |  Total carbs: 49g

INGREDIENTS

  • 1 cup spinach, packed
  • 1 cup coconut water
  • 1/2 cup yogurt (full-fat plain or Greek)
  • 1-1/2 cups frozen blueberries
  • 1/4 teaspoon coconut extract
  • 1 tablespoon hemp hearts

PREPARATION

  1. Combine the first three ingredients in a blender and blend until smooth.
  2. Add the blueberries, coconut extract, and hemp hearts. Blend again until smooth.

Green Mango Antioxidant Smoothie

This smoothie is PACKED with superfoods: mango, spinach, chia seedsground flax…so many antioxidants in one drink! A touch of almond extract pairs surprisingly well with the mango and really takes the flavor up a notch. And a big YAY for the antioxidants! We want all the antioxidants we can get because they can lower the risk of cancer and fight against aging!

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smoothie

Image Source: POPSUGAR Photography / Michelle Bell

Serves 1  |  Total calories: 289  |  Total protein: 8g  |  Total carbs: 41g

INGREDIENTS

  • 1 cup spinach, packed
  • 1-1/4 cups almond milk
  • 1-1/2 cups frozen ripe mango chunks
  • 1 teaspoon ground flax
  • 1 tablespoon chia seeds
  • 1/8 teaspoon almond extract

PREPARATION

  1. Combine the spinach and almond milk in a blender and blend until smooth.
  2. Add the mango chunks, flax, chia seeds and almond extract. Blend again until smooth.

Goji Peach Cherry  “Good Night” Smoothie

Goji berriesare linked to a huge list of health benefits including longevity, calmness and improved sleep, and weight loss. Interestingly, cherries are a good source of melatonin and are linked to improved sleep as well. What a tasty way to get a good night’s sleep before your morning match!

smoothie

Image Source: POPSUGAR Photography / Michelle Bell

Serves 1  |  Total calories: 229  |  Total protein: 6g  |  Total carbs: 36g

INGREDIENTS

  • 1 cup spinach, packed
  • 1 1/4 cup almond milk
  • 1 cup frozen cherries
  • 1/2 cup frozen peach slices
  • 1 tablespoon goji berries

Optional:

  • 1 tablespoon chia seeds
  • 1 teaspoon ground flax

PREPARATION

  1. Combine the spinach and almond milk in a blender and blend until smooth.
  2. Add the cherries, peach slices, and goji berries. Blend again until smooth.

IMPORTANT NOTE:

Goji berries can have some side effects, particularly with Warfarin and diabetes drugs, and should be avoided entirely if you’re pregnant.

Fitness, health and wellness experts from POPSUGAR are here to bring you tennis-specific fitness tutorials, workouts, and other health and fitness related posts that will help you move faster on the courts and hit with more power!

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